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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Wed Sep 28, 2011 6:59 am 
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Elephant
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I dont cramp on standing calf raises but seated....I cramp up sooooo bad in my calves...yesterday on hack squats my foot cramped up for a second but not that bad.

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Wed Sep 28, 2011 7:13 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
jungleinthefrunk wrote:
I dont cramp on standing calf raises but seated....I cramp up sooooo bad in my calves...yesterday on hack squats my foot cramped up for a second but not that bad.



It sucks hey! I guess I can sort of relate to that too, as I cramp in the feet during hack squats.

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Thu Sep 29, 2011 8:40 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today:


Shoulders & Traps:


Standing BB Shoulder Press: 30.0x12, 30.0x11, 30.0x10, 50.0x4 (last rep I used some leg leverage)

Seated DB Shoulder Press: 12.0’sx10, 12.0’sx12, 18.0’sx6, 18.0’sx5

Standing Arnold Press: 12.0’sx8, 12.0x10, 12.0x9

L-Laterals: 12.0’sx8, 12.0’sx10, 12.0’sx11

BB Bent-Over Row (reverse grip): 50.0x8, 50.0x10, 50.0x11

BB Shrugs: 50.0x14, 70.0x12, 75.0x9, 75.0x8 (failed the last rep of this set)

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sat Oct 01, 2011 3:45 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Had little time today to train so I just did triceps:


Warm Up: 10 minute cycle



Close grip bench press: 50.0x6, 50.0x6, 50.0x8, 5.0.x7, 50.0x6

Kickbacks: 12.0’sx12, 12.0’sx10, 12.0’sx8, 12.0’sx6, 12.0’sx4

Behind Head Extensions: 12.0x14, 12.0x12, 18.0x12, 18.0x10, 18.0x7

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Mon Oct 03, 2011 5:19 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Yesterday (Biceps):


Alternating Bicep Curls: 12.0'sx 12, 12.0'sx10, 12.0'sx8, 12.0'sx6 (Each arm)

Alternating Hammer Curls: 12.0'sx 12, 12.0'sx10, 12.0'sx9, 18.0'sx4 (Each arm)

DB Cheat Curls: 18.0'sx8, 18.0'sx5, 18.0'sx4 (Each Arm)


Today (Chest):


A nice short workout as I got home from school late. (First day back; Term 4. the final term of year 12, yay!)

Since it was a shorter workout I upped the intensity by having 30 second breaks between each set and each new exercise.


BB Bench press: 50.0x12, 50.0x10, 70.0x2, 60.0x8, 60.0x6, 50.0x10

DB Bench Press: 18.0’sx12, 18.0’sx10, 18.0’sx8

DB (Incline) Bench Press: 18.0’sx12, 18.0’sx10, 18.0’sx8, 18.0’sx6

DB Fly’s: 12.0’sx12

DB Incline Fly’s: 12.0’sx14, 12.0’sx6

My chest was so sore and pumped after that, so i had a big bowl of assorted grains and seeds for dinner; (Royal Quinoa, Green Lentils, Pearled Barley and brown rice mixed with a tablespoon of chilli, some paprika, Cayenne Pepper all in a diced tomato sauce with a side of broccoli and green beans).

I think i will have a PB sandwich before bed in about an hour and a half as it is 8:19pm over here and i have school tomorrow.

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Tue Oct 04, 2011 5:45 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today (a short Back Workout):


In (kg):

(Rested 30-45 seconds between each set)

Deadlifts: 50.0x12, 70.0x12, 80.0x10, 80.0x9, 80.0x9

Bent over BB Rows: 50.0x10, 50.0x10, 60.0x8 (Last rep was a cheat rep), 50.0x9

One Arm DB Rows: 12.0’sx14, 12.0’sx12, 18.0’sx12, 18.0’sx10, 18.0’sx9, 18.0’sx

Lying Leg Raises: 0.0x64



Question: Is 30-45 seconds long enough rest between sets?

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Tue Oct 04, 2011 8:56 am 
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Elephant
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Location: New Jersey, USA
I think rest is an individual thing but the heavier you go the longer you need to rest. I rest for 2-3 minutes. But if you are trying to work in cardio into your lifting you should rest less. if you want to get huge rest longer and go heavier. i definitely can lift much heavier if i rest longer.

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Tue Oct 04, 2011 2:46 pm 
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Location: Austin, TX
Keep up the great work!

Keep hustling!

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Tue Oct 04, 2011 4:20 pm 
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Gorilla
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Posts: 532
Location: Sunshine Coast, Queensland, Australia
jungleinthefrunk wrote:
I think rest is an individual thing but the heavier you go the longer you need to rest. I rest for 2-3 minutes. But if you are trying to work in cardio into your lifting you should rest less. if you want to get huge rest longer and go heavier. i definitely can lift much heavier if i rest longer.



Alright!

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Tue Oct 04, 2011 4:21 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
robert wrote:
Keep up the great work!

Keep hustling!



Thanks Rob!

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Tue Oct 04, 2011 9:44 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today: (Legs):

In (kg):

Warmup: 60 air squats

Squats: 50.0x12, 50.0x10

Front Squats: 50.0x10, 50.0x12

Hack Squats: 50.0x9, 70.0x8, 70.0x6

Stiff Legged Deadlifts: 70.0x10, 70.0x8, 50.0x9

Calf Raise: 12.0’sx14, 12.0’sx14, 18.0’sx12, 18.0’sx11

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Fri Oct 07, 2011 10:54 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today:

Shoulders and Tri's: (In kg)

Shoulder Press:
14.0’sx10, 14.0’sx10, 14.0’sx10, 14.0’sx10

Close Grip Bench Press: 30.0x12, 30.0x12, 30.0x12, 30.0x12, 30.0x12

Lateral (side) Raises: 5.0’sx10, 5.0’sx10, 5.0’sx10

Front Raises: 5.0’sx10, 5.0’sx10, 5.0’sx10

Bent over Flys: 5.0’sx10, 5.0’sx10, 5.0’sx10

Tricep Kickbacks: 5.0’sx10, 5.0’sx10, 5.0’sx10

Dips: 0.0x10, 0.0x8, 0.0x8, 0.0x10


Total Sets: 22



Training has been a bit out of whack but that is because I was back at school this week (20 something days til I graduate) and i also started lacrosse again this week. However i am a strong believer that any training is better than none so in saying that my workouts may not be up to scratch in the following few weeks but my main aim is to just get SOME training done.

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Mon Oct 10, 2011 2:25 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Yesterday, Biceps:

DB bicep curls: 12.0'sx12, 12.0'sx12, 12.0'sx11

Hammmer Curls: 12.0'sx10, 12.0'sx9, 18.0'sx6

Flat Bench Press: 50.0x5, 50.0x6, 50.0x8, 50.0x5, 50.0x4

(i know it's chest but it was really recovered and i waanted to tare it up!)

Some weird bicep exercise I invented: 18.0x12, 18.0x6

25 min low inensity cycling (about 15km)


(Forgot to mention that I also had lacrosse on friday afternoon for about 2 hours)

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Mon Oct 10, 2011 3:22 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today:

Chest:

BB Bench Press: 60.0x9, 60.0x6, 60.0x6, 60.0x7

Incline DB Press: 18.0’sx14, 18.0’sx12, 18.0’sx12, 18.0’sx12

Incline Hammer Press: 18.0’sx5, 18.0’sx9

Hammer Press: 18.0’sx12

Fly’s: 12.0’sx12, 12.0’sx12

Pushups: 0.0x32, 0.0x20, 0.0x20

Reason for short workout: I did 5 sets of bench press yesterday with biceps.
‘Better safe than sorry I always say!’

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Fri Oct 14, 2011 7:41 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today

Legs

Lunges:
18.0’s x 8, 18.0’sx8, 18.0’s x 6

BB Squats: 50.0 x 10, 50.0 x 9, 50.0 x 8

Stiff Legged deadlifts: 50.0 x 12, 70.0 x 10, 70.0 x 12

Calf Raises: 12.0’s x 20, 18.0’s x 14, 18.0’s x 13, 18.0’s x 6

Goblet Squats: 18.0 x 12, 18.0 x 10, 18.0 x 8

Today was an interesting training session, I did goblet squats and lunges for the first time EVER!

Suprisingly the lunges were harder than I had expected. I thought "Meh, lunges will be a breeze; boy was I wrong! I actually found them quite hard evenn though I was using 18kg dumbbells (40lb Dumbbells). I had lowered my reps today because yesterday I had gone for a 20km bike ride and my quads felt sore from that.

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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