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Saturday

 

Pull ups

3 x Max

 

Assisted Pull ups

3 x Max

 

Reverse Cable Flyes - Trap Version

3 x 10

 

1 arm High Pulls

3 x 10

 

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

Dumbbell 21s

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)

 

Cable Curls

3 x 10

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Sunday

Just wasn't there today, oh well, I guess you have those days

 

Leg Press

Warm up

1 x 10 x 120kg (242)

1 x 10 x 200kg (440)

1 x 8 x 320kg (704)

1 x 8 x 320kg (704)

1 x 8 x 320kg (704)

 

Calf Machine

1 x 20

1 x 20

1 x 20

1 x 20

 

Cuban Rotations

3 x 10

 

Arnie Press

1 x 8 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

 

Cable Lateral Raises

3 x 10

 

That was it

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Monday

 

Incline Dumbbell Bench

1 x 8 x 50kg (110)

1 x 8 x 50kg (110)

1 x 8 x 47.5kg (104.5)

Felt Heavy Today

 

Incline Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Dips

1 x Max

1 x Max

1 x Max

 

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

 

1 arm Push Downs

1 x 10

1 x 10

1 x 10

 

Cable One Arm Kick backs

1 x 10

1 x 10

1 x 10

 

Cardio - 20 mins

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Wednesday

 

Pull Ups

3 x Max

 

Long Bar Bent Over Row

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

 

Pull overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

1 arm High Pulls

3 x 10

 

Dumbbell 1 arm Preacher

1 x 10 x 22.5kg (49.5)

1 x 10 x 22.5kg (49.5)

1 x 10 x 22.5kg (49.5)

 

Rope Curls

1 x 10

1 x 10

1 x 10

 

Barbell Curls with Slow Negatives

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

 

Cardio - 20mins intervals

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Thursday

Legs and shoulders

 

Friday

Moving house

 

Saturday

Moving house

 

Sunday

Recovering from moving

 

Monday

Incline Dumbbell Bench - Palms facing deep as you can go

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

 

Incline Dumbbell Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Dips

3 x MAX

 

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

 

1 arm cable push downs

3 x 10

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Tuesday

 

Lunch time - played Touch Football

 

Pull ups

3 x Max

 

long bar bent over rows

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

 

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

Strict Barbell curls - against wall

1 x 10 x 43kg (94.6)

1 x 10 x 43kg (94.6)

1 x 10 x 43kg (94.6)

 

1 arm Dumbbell Preacher Curls

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

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Wednesday

 

Deadlifts

1 x 10 x 60kg (132)

1 x 5 x 100kg (220)

1 x 5 x 140kg (308)

1 x 3 x 150kg (330)

1 x 2 x 160kg (352)

1 x 1 x 170kg (374)

Started to get tired so form was dropping, so decided not to be a hero.... Lower back felt good

 

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 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 Raise

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

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Friday

Dumbbell Incline Bench

1 x 10 x 47.5kg (104.5)

1 x 9 x 47.5kg (104.5)

1 x 8 x 47.5kg (104.5)

 

Dips

3 x max

 

Dumbbell Bench Press - Palms facing, weights touching

1 x 10 x 27.5kg (60.5)

1 x 10 x 27.5kg (60.5)

1 x 10 x 27.5kg (60.5)

 

Rope Tricep 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

 

1 arm cable push downs

1 x 10

1 x 10

1 x 10

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Saturday - Didn't train, I felt really tired etc, so yeah... Not much of an excuse I know...

 

Sunday

Workout was a pretty short one due to the heat. It was 40C (105 F) So it was hard to get going

Hang Cleans

1 x 10 x 60kgs (132)

1 x 10 x 70kgs (154)

1 x 9 x 80kgs (176)

 

Reverse dumbbell 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)

 

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

Chin Ups

1 x 12

1 x 12

1 x 10

 

Strict Bicep curls

1 x 10 x 43kg (94.6)

1 x 10 x 43kg (94.6)

1 x 10 x 43kg (94.6)

 

Rope Curls

1 x 10

1 x 10

1 x 10

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Monday

 

Dumbbell Incline Bench

1 x 10 x 47.5kg (104.5)

1 x 8 x 47.5kg (104.5)

1 x 6 x 47.5kg (104.5)

No spotter so used a bit of energy getting the weights up there. Pity as I wanted to do 3 x 10

 

Incline Dumbbell Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Dumbbell Chest Press - Palms facing weights touching

1 x 10 x 27.5kg (60.5)

1 x 10 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

 

Dips

3 x Max

 

Tricep Push Downs

3 x 10

 

Cable 1 arm Push downs

3 x 10

 

Gym was crazy busy as it usually is on a monday night, so I called it quits.

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Tuesday

 

Box Squats

1 x 10 x 60kg (132)

1 x 10 x 100kg (220)

1 x 10 x 120kg (264)

1 x 6 x 130kg (286) - Got stuck at the bottom lol, yay for spotters lol

1 x 8 x 100kg (220)

Legs were jelly after this, ha ha

 

Calf Machine

1 x 20

1 x 20

1 x 20

1 x 20

 

Hamstring Curls

1 x 10

1 x 10

1 x 10

1 x 10

 

That was it, short and sweet. Gym was crazy again, I think because of the hot weather over the weekend people went to the beach and didn't like what they saw. So now they are trying to get in shape before summer, pfffttt. All the regulars were shaking their heads in disbelief...

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Hey Chris!

 

Stopping by today to say Yeah Buddy! I was out wandering around today in the woods like during Vegan Vacation and thought of you and wanted to say hi.

 

Great training log as usual as well!

 

I hope all is awesome!

 

Hey Robert,

Thanks for stopping by...

I'll be in the USA in June Next year, Woohooo... so we will have to organise a training session

I might not be suddenly jumping 30lbs in weight, I just hope my journal illustrates that to maintain strength and muscle mass it is all about consistency and effort!

Slowly chipping away at the bodyfat levels, whilst maintaining muscle, I'll post some pics soon.

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Thursday

 

Incline Dumbbell Press

1 x 10 x 47.5kg (104.5)

1 x 8 x 47.5kg (104.5)

1 x 6 x 47.5kg (104.5)

 

Dumbbell Bench press

1 x 10 x 47.5kg (104.5)

1 x 10 x 47.5kg (104.5)

1 x 8 x 47.5kg (104.5)

 

Incline Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

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

 

Flat Bar Push Downs

1 x 10

1 x 10

1 x 10

 

1 arm cable push downs

1 x 10

1 x 12

1 x 12

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Friday

 

Long Bar Bent over rows

1 x 10 x 80kg (176)

1 x 10 x 90kg (198)

1 x 10 x 100kg (220)

Plates only, weight doesn't count bar

 

Reverse Cable Flyes - Trap Version

3 x 10

 

1 arm face pulls

3 x 10

 

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

 

1 arm Dumbbell Preacher

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Rope Curls

3 x 10

 

Barbell curls - with slow negatives

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

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Saturday

No Training

 

Sunday - Flew to another State for an action - everything went pear shaped, it was a total stuff up, bad intelligence, bad recon, argghhh such a waste, it had the potential to achieve so much

 

Monday - Flew back home, after delays and mechanical problems etc

Edited by sydneyvegan
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Tuesday

 

Incline Dumbbell Bench

1 x 10 x 50kg (110)

1 x 6 x 50kg (110)

1 x 8 x 47.5kg (104.5)

1 x 8 x 47.5kg (104.5)

 

Dumbbell Bench

1 x 8 x 45kg (99)

1 x 7 x 45kg (99)

1 x 10 x 42.5kg (93.5)

1 x 8 x 42.5kg (93.5)

 

Decline Dumbbell Flyes

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

 

Cable Cross Overs

1 x 10

1 x 10

1 x 10

 

That was it, trained with my Gym buddy, which made a huge difference, strength was off a bit, as I was extremely tired, as I was out and about in the country side all sunday night I got no sleep at all, then my flights were delayed, so I didn't get home until 11:00pm on Monday... Oh well, really happy I got back into it again

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Sunday

Deadlift

Desired to go for a Max

Warm up

1 x 2 x 100kg

1 x 1 x 140kg

1 x 1 x 180kg Hmmm went up ok, but didn't feel that strong

1 x F x 205kg - Stalled just above the knees, I guess after the 180kg I should have realise it wasn't going to happen

 

Leg Press

1 x 10 x 280kg

1 x 10 x 320kg

1 x 10 x 320kg

1 x 10 x 320kg

 

Leg Extensions 1 Leg at a time

1 x 10

1 x 10

1 x 10

1 x 10

 

Arnie Press

1 x 10 x 27.5kg

1 x 10 x 27.5kg

1 x 10 x 27.5kg

 

Cable Lateral Raises

1 x 10

1 x 10

1 x 10

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Monday

 

Incline Chest Press - Palms Facing, Deep

1 x 10 x 40kg

1 x 10 x 40kg

1 x 10 x 40kg

 

Dumbbell Bench Press - Palms Facing - Weights touching

1 x 10 x 27.5kg

1 x 10 x 27.5kg

1 x 10 x 27.5kg

 

Dips

3 x Max

 

Flat Bar - Tricep Extensions

1 x 10

1 x 10

1 x 10

 

Cable 1 arm Tricep Push Downs

1 x 10

1 x 10

1 x 10

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Tuesday

Woke up with Severe Back pain, I couldn't get up or walk

Tried normal medication with no effect

Ended up going for a little trip in an Ambulance, and and afternoon in Hospital

I managed to walk at 4pm.

Got some good drugs, so hopefully it will get better soon

No gym for a little while I guess

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Hey Chris,

 

Sorry to hear about your back troubles. It must have been pretty scary waking up like that, unable to move.

 

Get well soon!

 

Thanks Sam,

Yeah it wasn't a particularly nice day...

Back is still pretty stuffed

I've stopped taking the Hillybilly Heroin, as I hated the way it made me feel.

Great for the back, but living in a fog and not eating wasn't fun.

Got tattooed on Saturday, so no gym whilst that heals...

So yeah, just perfect, no gym for 2 weeks in the run up to Christmas, then I'll be away visiting family, the gym there is closed over Christmas....

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