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Chris' Training Stuff


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Are you a member of the Rangers?

I've read that there are usually over 18,000.

 

Hey Joe,

Nah I'm a member of the Sydney Convicts.

The Rangers were dancing on the podium in the crowd, whilst we were on stage with the singer (iOtA).

No sure how many were there, definitely not 18,000... It was early in the night so probably 5000 or so... I dunno, it's hard to say.

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Wednesday

1 leg Horizontal Leg Press

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

1 leg at a time Leg Extensions

1 x 10

1 x 10

1 x 10

 

Calf Machine

1 x 20

1 x 20

1 x 20

 

Cuban Rotations

1 x 10

1 x 10

1 x 10

 

Arnie Press

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

 

Cable Lateral Raises

1 x 10

1 x 10

1 x 10

 

Cable Front Raises

1 x 10

1 x 10

1 x 10

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Lifted heavy things! Nice! I'm getting back into getting strong again.....remember I did that earlier this year and it was soooo much fun! I put up 325lbs on the decline bench press, pressed 110's for chest press, and 920lbs on leg press....well...I'm back to it!

 

Thinking of you a lot when I do that...you're a strong guy!

 

Thanks for the inspiration!

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Lifted heavy things! Nice! I'm getting back into getting strong again.....remember I did that earlier this year and it was soooo much fun! I put up 325lbs on the decline bench press, pressed 110's for chest press, and 920lbs on leg press....well...I'm back to it!

 

Thinking of you a lot when I do that...you're a strong guy!

 

Thanks for the inspiration!

 

Thanks Robert.

Glad to here you're lifting heavy again and getting swol...

I'm still lifting, just have had a lot of other things happening, that meant I didn't update my journal.

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Monday

Incline Dumbbell Bench

1 x 10 x 45kg (99)

1 x 7 x 45kg (99)

1 x 8 x 45kg (99)

 

Cable Cross Overs

3 x 10

 

Dumbbell Bench press - Palms facing with weights touching.

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

Try these, they are A LOT harder than they sound!

 

Rope Extensions SS Rope Push Downs

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

 

Tricep Push Downs

1 x 10

1 x 9

1 x 8

 

1 arm Cable Push Downs

1 x 10

1 x 10

1 x 10

 

Cardio 20 mins - fat burn

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Tuesday

Old School Bent Over Rows

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

Bent Over Long Bar Rows

1 x 10 x 60kg (132)

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

Weights don't include bar, as it is acting as a lever etc

 

Shrugs with 20kg (44) Plates

1 x 12

1 x 12

1 x 12

 

1 arm face pulls

1 x 10

1 x 10

1 x 10

 

Reverse Flyes

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

Trying to target Rhomboids

 

Barbell Curls ss Hammer Curls

1 x 10 x 48kg (105) SS 1 x 10 x 17.5kg (38.5)

1 x 8 x 48kg (105) SS 1 x 8 x 17.5kg (38.5)

1 x 8 x 48kg (105) SS 1 x 8 x 17.5kg (38.5)

 

Cable Curls

1 x 10

1 x 10

1 x 10

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Wednesday

Incline Leg Press

Warm up Sets

1 x 10 x 280kg (616)

1 x 10 x 320kg (704)

1 x 10 x 320kg (704)

1 x 8 x 320kg (704)

 

1 leg at a time Leg Extensions

1 x 10

1 x 10

1 x 10

1 x 10

 

Calf Machine

1 x 20

1 x 20

1 x 20

1 x 18

 

Arnie Press

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

 

Seated Lateral Raises

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

 

Cable Front Raises

1 x 10

1 x 10

1 x 10

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Friday

 

Incline Chest Press - Palms facing

1 x 10 x 30kg (66)

1 x 10 x 40kg (88)

1 x 8 x 40kg (88)

1 x 6 x 40kg (88)

 

Cable Cross overs

3 x 10

 

Low Pull Cable Cross overs

3 x 10

 

Push Downs

3 x 10

 

Rope Extensions SS Rope Push Downs

3 x 10

 

Bench Dips

4 x 20

 

Saturday - No much, out of town

 

Sunday - Out of Town but lots of walking

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Monday

 

Incline Dumbbell Press

1 x 10 x 47.5kg (104.5)

1 x 8 x 50kg (110)

1 x 6 x 50kg (110)

 

Incline Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Bench Press Palms Facing - Weights touching

1 x 10 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

 

Tricep Push Downs

3 x 10

 

Rope Push Downs

3 x 10

 

1 arm Cable Push Downs

3 x 10

 

Cardio - 20 mins fat burn

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Tuesday

 

Pull ups

4 x Max

 

Assisted Pull ups

4 x Max

 

Behind the back Shrugs

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

1 x 16 x 20kg (44) Plate Shrugs to finish

 

Seated Row

1 x 8

1 x 8

1 x 8

 

Barbbell Curl - with Negatives

1 x 10 x 43kg (94.6)

1 x 10 x 43kg (94.6)

1 x 10 x 43kg (94.6)

 

Rope Curls

3 x 10

 

1 Arm Dumbbell Preacher

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

 

Flat Bar Curls - Real Slow Negatives

1 x 12 x 25kg (55)

Arms felt huge due to the pump, so that's always nice...

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Wednesday

 

Hack Squats

1 x 10 x 80kg (176)

1 x 10 x 120kg (264)

1 x 8 x 160kg (352)

1 x 4 x 200kg (440)

 

1 leg at a time Leg Extensions

1 x 10

1 x 10

1 x 10

 

Calf Machine

1 x 20

1 x 20

1 x 20

1 x 16

 

Arnie Press

1 x 10 x 27.5kg (60.5)

1 x 10 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

 

Seated Lateral Raises

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

 

Cable Front Raises

1 x 10

1 x 10

1 x 10

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Thursday

 

Incline Dumbbell Bench - Palms Facing

Warm up

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

1 x 8 x 40kg (88)

 

Cable Cross Overs

1 x 10

1 x 10

1 x 10

 

Machine Chest Press

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

Tricep Push Downs

3 x 10

 

Rope Push Downs

3 x 10

 

1 arm Cable Push Down

3 x 10

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Friday

Got a bit of a cold, so workout was a bit rubbish as a result.

This year I seem to have been sicker than any other year, I think a combination of stress and catching public transport have been the cause.

 

1 arm Rows

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

 

Reverse Grip Lat Pull Downs

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

 

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

1 arm preacher Curls

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Rope Curls

1 x 10

1 x 10

1 x 10

 

Strict Barbell Curls with Negatives

1 x 12 x 25kg (55)

1 x 12 x 25kg (55)

1 x 12 x 25kg (55)

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Monday

 

Incline Dumbbell Chest Press

Warm Up

1 x 8 x 50kg (110)

1 x 6 x 50kg (110)

1 x 6 x 50kg (110)

I got a spot on the last set from the cute trainer at my gym, which made it a lot easier (Got to look strong, lol) It was a good spot too, he made me do all the work and just helped steady things.... Hallelujah a decent spotter!!!

 

Incline Dumbbell Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Dumbbel Chest Press - Palms Facing, weights touching

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

 

Rope Extensions SS Rope Push Downs

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

 

Tricep Push Downs

1 x 9

1 x 9

1 x 8

 

1 arm Cable Push Downs

1 x 10

1 x 10

1 x 10

 

Little bit of cardio to finish, 10 mins.

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Tuesday

 

Bent Over Long Bar Rows

1 x 10 x 60kg (132)

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

1 x 6 x 90kg (198)

Weight is just plates, not the bar, as it is acting as a lever

 

Reverse Cable Flyes - Trap version

1 x 10

1 x 10

1 x 10

 

Cable Pull Downs - Not sure what to call these

1 x 10

1 x 10

1 x 10

1 x 8

 

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

Reverse Flyes for Rhomboids

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

 

Barbell Curls

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

1 x 7 x 50kg (110)

 

1 arm Dumbbell Preacher

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

 

Close Grip Barbell Curls

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

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Wednesday

 

Squats -

1 x 10 x 60kg (132)

1 x 5 x 100kg (220)

1 x 5 x 120kg (242)

1 x 5 x 130kg (286)

1 x 3 x 140kg (308)

1 x 2 x 150kg (330)

All were Power lifting legal, apart from maybe the second rep at 150kg.

I was pretty disappointed as the weight just wasn't there, I should be able to lift more than this, so yeah I know it was Shit...

I guess the fact that I haven't squated since July, due to injuries has had more of an effect than I wanted it too.

My knee pulled up fine after last night, so that is a good thing I guess

 

Leg Extensions - 1 leg at a time

1 x 10

1 x 10

1 x 10

1 x 10

 

Calf Machine

1 x 20

1 x 20

1 x 20

1 x 20

 

Arnie Press

1 x 10 x 27.5kg (60.5)

1 x 10 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

 

Seated Lateral Raises

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

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