## Simi's Training Journal

**Moderators:** Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

- John V
- Elephant
**Posts:**1459**Age:**57**Joined:**Fri Aug 24, 2007 6:35 am**Location:**Cleveland, Ohio-
**Contact:**

### Re: Simi's Training Journal

You look great! Congrats on the sustained effort and good habits!

an evolving primate

### Re: Simi's Training Journal

John V wrote:You look great! Congrats on the sustained effort and good habits!

Thank you

### Re: Simi's Training Journal

*8/1/2012*

**LEGS - Kris Gethin Style**

I'm trying to mix things up a little bit, especially with legs.

So I tried the leg workout from Kris Gethin's 12 week transformation.

I'm not following the program exactly, just taking ideas from it. I did the leg workout from Week 5, Day 34. It relies on supersets and drop sets rather than just the usual 10-12 reps "heavy-as-I-can-go" style I normally do.

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-5-day-34.html

I didn't do the cardio or ab stuff, instead I tacked on extra supersets of 4x seated calf raises and abductors.

I would write down all the reps/weights but I have heaps to do so will edit/update if I have time later or tomorrow.

### Re: Simi's Training Journal

I can’t remember all of the weights I did yesterday so I won’t post them.

I’m back at work now after 2 weeks of and it’s all systems go. Don’t have a lot of spare time, but I’ll do my best to keep updating.

Today was back and abs. I’ve also decided to change the format of my entries so it’s easier to see how many sets I’m doing.

35kg x 15

40kg x 12

45kg x 10

Dropset

45kg x 10

30kg x 10

(not sure how much the bar weighs…)

15kg x 12

15kg x 12

Dropset

15kg x 12

10kg x 10

Dropset

15kg x 12

10kg x 10

40kg x 12

40kg x 12

40kg x 12

Dropset

45kg x 10

30kg x 10

Dropset

30kg x 12

20kg x 12

Dropset

30kg x 12

20kg x 12

Dropset

35kg x 12

25kg x 12

Dropset

35kg x 12

25kg x 12

Dropset

10kg x 12

Bodyweight x 6

Dropset

10kg x 12

Bodyweight x 6

Dropset

10kg x 12

Bodyweight x 6

40kg x 12

45kg x 10 (PB!)

45kg x 10

45kg x 10

Superset

20 Leg raises

22kg x 20

Superset

20 Leg raises

22kg x 20

Superset

20 Leg raises

22kg x 20

Superset

20 Leg raises

22kg x 20

I’m back at work now after 2 weeks of and it’s all systems go. Don’t have a lot of spare time, but I’ll do my best to keep updating.

Today was back and abs. I’ve also decided to change the format of my entries so it’s easier to see how many sets I’m doing.

**Lat pull down**35kg x 15

40kg x 12

45kg x 10

Dropset

45kg x 10

30kg x 10

**T-bar row**(not sure how much the bar weighs…)

15kg x 12

15kg x 12

Dropset

15kg x 12

10kg x 10

Dropset

15kg x 12

10kg x 10

**Seated machine row**40kg x 12

40kg x 12

40kg x 12

Dropset

45kg x 10

30kg x 10

Standing cable rowStanding cable row

Dropset

30kg x 12

20kg x 12

Dropset

30kg x 12

20kg x 12

Dropset

35kg x 12

25kg x 12

Dropset

35kg x 12

25kg x 12

**Hyper-extensions**Dropset

10kg x 12

Bodyweight x 6

Dropset

10kg x 12

Bodyweight x 6

Dropset

10kg x 12

Bodyweight x 6

**Leverage high row**40kg x 12

45kg x 10 (PB!)

45kg x 10

45kg x 10

**Leg raises + Ab machine**Superset

20 Leg raises

22kg x 20

Superset

20 Leg raises

22kg x 20

Superset

20 Leg raises

22kg x 20

Superset

20 Leg raises

22kg x 20

### Re: Simi's Training Journal

*10/1/2012*

**SHOULDERS/BICEPS**

Today I trained with my boyfriend, and he wanted to do shoulders, calves. I did shoulders with him and a few sets of biceps instead of calves which are still a little tender from Sunday.

**Iso shoulder press machine**

(I normally use dumbbells but it was busy tonight and there were no spare benches. I find this machine a good alternative as you can move each arm independently, therefore I know I'm working each side evenly.)

9kg (each side) x 15

11kg (each side) x 12

13.5kg (each side) x10

13.5kg (each side) x10

Dropset

13.5kg (each side) x10

9kg (each side) x10

Dropset

13.5kg (each side) x10

9kg (each side) x10

**Machine side lateral raises**

10kg (each side) x 12

10kg (each side) x 12

10kg (each side) x 12

10kg (each side) x 12

**Side lateral raise**

6kg (each arm) x12

6kg (each arm) x 10

Dropset

6kg (each arm) x 8

5kg x 10

Dropset

6kg (each arm) x 8

5kg x 10

**Front lateral raise**

6kg (each arm) x 12

7kg (each arm) x 12

7kg (each arm) x 12

7kg (each arm) x 12

**Bend over cable side lateral (single arm)**

5kg x 8

5kg x 10

5kg x 10

5kg x 10

**Reverse machine flies**

13kg x 10

13kg x 10

13kg x 10

Dropset

13kg x 10

6.5kg x 12

**Bicep curls**

17.5kg x 12

Dropset

20kg x 6

12kg x 12

Dropset

20kg x 6

12kg x 12

Dropset

15kg x 10

12kg x 10

### Re: Simi's Training Journal

*11.1.2012*

**CHEST/TRICEPS/ABS**

Trained with my boyfriend again today. It's so handy being with someone who shares your passions for fitness and bodybuilding! It's also great having someone strong who can spot you and help push you through an extra couple of reps

**Dumbbell Bench Press**

10kg x 15

12kg x 12

15kg x 8

15kg x 8

12kg x 10

**Incline iso machine press**

15kg (each side) x 10

Dropset

15kg (each side) x 10

10kg (each side) x 10

5kg (each side) x 10

Dropset

15kg (each side) x 10

10kg (each side) x 10

5kg (each side) x 10

Dropset

15kg (each side) x 10

10kg (each side) x 10

5kg (each side) x 10

**Cable crossover supersets (downward and upward crosses)**

Superset

10kg (each side) x 12 - downward

5kg (each side) x 12 - upward

Superset

12kg (each side) x 10 - downward

7kg (each side) x 10 - upward

Superset

12kg (each side) x 12 - downward

5kg (each side) x 12 - upward

**Machine press dropsets**

Dropset

30kg x 10

30 extra reps, dropping the weight when no longer able to push)

Dropset

30kg x 10

30 extra reps, dropping the weight when no longer able to push)

Dropset

30kg x 10

40 extra reps, dropping the weight when no longer able to push)

**Tricep cable pushdown and dips suspersets**

Superset

15kg x 15

12 dips

Superset

17kg x 12

12 dips

Superset

20kg x 15

12 dips

Superset

20kg x 15

12 dips

**Overhead cable tricep extensions**

10kg x 12

10kg x 12

10kg x 12

**Decline ab bench and push-ups superset**

Superset

20 decline ab crunches

12 push ups

Superset

20 decline ab crunches

12 push ups

Superset

15 decline ab crunches

12 push ups

Superset

15 decline ab crunches

12 push ups

### Re: Simi's Training Journal

*14/1/2012*

I noticed a funny thing today while training arms - my left tricep is stronger than my right, and my right bicep is stronger than my left! I noticed this when doing single arm exercises, one side would feel burnt out, while the other I felt I would have been able to do a couple more more reps... weird!

**ARMS/ABS**

**Dumbbell tricep extension**

10kg x 20

12kg x 12

12kg x 10

Dropset

12kg x 10

9kg x 10

**Close-grip bench press**

17.5kg x 20

20kg x 12

20kg x 12

Dropset

20kg x 12

15kg x 12

**Single Arm cable tricep pulldown**

10kg x 8 (for both arms)

7kg x 12 (for both arms)

Dropset

7kg x 12

5kg x 12

(for both arms)

Dropset

7kg x 12

5kg x 12

(for both arms)

Dropset

7kg x 12

5kg x 12

(for both arms)

**Cable tricep pushdown**

10kg x 12

10kg x 12

10kg x 10

10kg x 10

**Bicep curls**

17.5kg x 10

17.5kg x 8

Dropset

17.5kg x 6

12kg x 8

Dropset

17.5kg x 6

12kg x 8

Dropset

17.5kg x 6

12kg x 6

**Dumbbell bicep curls**

7kg x 10 (both arms)

Dropset

8kg x 8 (both arms)

5kg x 8 (both arms)

Dropset

8kg x 8 (both arms)

5kg x 8 (both arms)

Dropset

8kg x 10 (both arms)

5kg x 10 (both arms)

**Abs - leg raises and crunch machine supersets**

Superset

Leg raises x 20

23kg x 20 (machine)

Superset

Leg raises x 20

23kg x 20 (machine)

Superset

Leg raises x 20

23kg x 20 (machine)

Superset

Leg raises x 20

23kg x 20 (machine)

### Re: Simi's Training Journal

*15/1/2012*

I must have forgotten to post yesterday's back workout! If you want to read it you can see it on my tumblr:

http://loveofiron.tumblr.com/post/15874 ... -2012-back

Today was chest day

**Dumbbell bench press**

10kg's x 15

12kg x 10

12kg x 10

12kg x 10

Dropset

12kg x 8

10kg x 10

**Decline bench press**

32kg x 12

32kg x 10

32kg x 8

22kg x 20

**Seated cable flies**

13.6kg (each side) x 12

Dropset

13.6kg (each side) x 12

6.8kg (each side) x 12

Dropset

13.6kg (each side) x 10

6.8kg (each side) x 12

Dropset

13.6kg (each side) x 10

6.8kg (each side) x 12

**Machine flies**

24kg x 12

24kg x 12

Dropset

24kg x 12

14kg x 12

**Cable flies suspersets**

Superset

10kg (each side) x 12 - downward motion

5kg (each side) x 12 - upward motion

Superset

10kg (each side) x 12 - downward motion

5kg (each side) x 12 - upward motion

Superset

10kg (each side) x 12 - downward motion

5kg (each side) x 12 - upward motion

Superset

10kg (each side) x 12 - downward motion

5kg (each side) x 12 - upward motion

**Machine press**

27kg x 12

32.6 - dropped weight when needed to complete 40 reps

32.6 - dropped weight when needed to complete 30 reps

32.6 - dropped weight when needed to complete 30 reps

32.6 - dropped weight when needed to complete 30 reps

### Re: Simi's Training Journal

*17/1/2012*

**SHOULDERS/ABS**

**Dumbbell Shoulder Press**

8kg's x 15

10kg's x 12

10kg's x 10

Dropset

10kg's x 8

8kg's x 10

Dropset

10kg's x 8

8kg's x 10

**Iso Machine Press**

18kg (each side) x 10

18kg (each side) x 10

Dropset

18kg (each side) x 10

9kg (each side) x 10

Dropset

18kg (each side) x 10

9kg (each side) x 10

Dropset

18kg (each side) x 10

9kg (each side) x 10

**Side Lateral Raises Supersets**

Superset

6kg x 12 - straight arms

6kg x 12 - bend arms

Superset

6kg x 12 - straight arms

6kg x 12 - bend arms

Superset

6kg x 12 - straight arms

6kg x 12 - bend arms

Superset

6kg x 12 - straight arms

6kg x 12 - bend arms

**Front Lateral Raises**

7kg x 12

8kg x 10

**Dropset**

8kg x 10

6kg x 10

**Dropset**

8kg x 10

6kg x 10

**Dropset**

8kg x 10

6kg x 10

**Bent-Over Single Arm Cable Fly**

5kg x 12 (each side)

5kg x 12 (each side)

5kg x 12 (each side)

**Reverse Machine Flies**

Dropset

21kg x 10

14kg x 10

Dropset

21kg x 10

14kg x 10

Dropset

21kg x 10

14kg x 10

**Leg Raises and Crunches Supersets**

Superset

20 leg raises

15 decline crunches

Superset

20 leg raises

15 decline crunches

Superset

20 leg raises

15 decline crunches

### Re: Simi's Training Journal

*19/1/2012*

**BACK**

Yesterday was a much needed rest day! My whole body was aching.

Today I probably should have trained legs, but I'd like to do fuel up really well during the day tomorrow, and have a massive killer session with them to celebrate the end of the week!

So today I did back

**Dumbbell pull-overs**

10kg x 15

12kg x 12

15kg x 12

15kg x 12

**Barbell reverse grip bent over row**

35kg x 12

40kg x 12

Dropset

40kg x 10

25kg x 10

Dropset

40kg x 10

25kg x 10

**Lat pulldown**

40kg x 12

40kg x 10

Dropset

40kg x 8

25kg x 12

Dropset

40kg x 8

25kg x 12

**Low leverage iso row**

20kg (10kg each side) x 15

30kg (15kg each side) x 12

35kg (17.5kg each side) x 12

35kg (17.5kg each side) x 12

**Leverage high row**

40kg (20kg each side) x 12

45kg (22.5 each side) x 12

45kg (22.5 each side) x 12

45kg (22.5 each side) x 12

**Straight arm pulldown**

Dropset

12kg x 12

10kg x 12

Dropset

12kg x 10

10kg x 10

Dropset

12kg x 10

10kg x 10

Dropset

12kg x 10

10kg x 10

**Standing cable row**

35kg x 15

40kg x 12

45kg x 12

45kg x 12

**Machine iso row**

35kg x 12

35kg x 12

35kg x 12

35kg x 12

### Re: Simi's Training Journal

*21/1/2012*

**ARMS/ABS**

So today was meant to be legs, but I only got 3 hours sleep last night and wasn't feeling up for it. Also have some friends coming to train legs with me tomorrow so it's worked out well

Got a really good pump after this session!

**Dumbbell curls**

7kg's x 12

8kg's x 12

Dropset

9kg's x 10

7kg's x 10

Dropset

9kg's x 10

7kg's x 10

Dropset

9kg's x 10

7kg's x 10

**Barbell curls**

17kg x 12

Dropset

17kg x 10

12kg x 10

Dropset

17kg x 8

12kg x 10

Dropset

17kg x 8

12kg x 10

**Seated dumbbell curls**

6kg's x 10

Dropset

6kg's x 10

4kg's x 10

Dropset

6kg's x 8

4kg's x 10

Dropset

6kg's x 8

4kg's x 10

**Single arm cable pulldown**

12kg x 10

12kg x 10

Dropset

10kg x 12

5kg x 12

Dropset

10kg x 12

5kg x 12

Dropset

10kg x 12

5kg x 12

**Cable pushdown**

10kg x 12

Dropset

10kg x 12

5kg x 12

Dropset

10kg x 10

5kg x 12

Dropset

10kg x 10

5kg x 12

**Scullcrushers**

12kg x 15

12kg x 12

12kg x 12

12kg x 12

**Close-grip bench press**

17kg x 12

17kg x 12

17kg x 10

17kg x 10

**Abs supersets**

Superset

leg raises x 20

22.7kg machine crunches x 20

Superset

leg raises x 20

22.7kg machine crunches x 20

Superset

leg raises x 20

22.7kg machine crunches x 20

Superset

leg raises x 20

22.7kg machine crunches x 20

- lobsteriffic
- Stegosaurus
**Posts:**3582**Age:**32**Joined:**Mon Apr 13, 2009 10:28 pm**Location:**San Jose, CA

### Re: Simi's Training Journal

lobsteriffic wrote:Wow! You look phenomenal!

Thanks! I've definitely made some improvements

### Re: Simi's Training Journal

*22/1/2012*

**CHEST/BACK**

Ok, this post and the one before it I actually posted a day late... but I've put yesterday's date up the top, and I'll make a new entry for today after I train... unless I leave it to tomorrow

So I was meant to train legs today but my mates who came to train with me and my partner wanted to do chest and back. They have really unique and exciting was to train, and I wanted to learn some of their techniques so I ended up doing it with them instead of legs... VERY NAUGHTY! But I'll do a killer session today to make up for it

**Incline iso machine**

20kg x 15

Triple (reverse?) dropset

*(Increase the weight 5 times for 10 reps on each, no rest)*

10kg x 10

15kg x 10

20kg x 10

25kg x 10

28kg x 10

*Repeated x 3*

**Dumbbell bench and flies tri-set**

*(No rest between the three sets)*

Dumbbell bench - 9kg's x 10

Dumbbell flies - 7kg's x 10

Dumbbell bench - 9kg's x 10

*Repeated x 3*

**Deadlifts**

*This was my first time doing REAL deadlifts (only done Romanian/stiff legged before) so it was quite light but I wanted to work on getting the moment right before jumping into heavy sets with bad form and causing an injury!*

27kg x 10

27kg x 10

32kg x 10

37kg x 10

37kg x 8

**Back tri-sets**

*No rest between the 3 sets*

Iso Row machine (top grip) - 40kg(20kg each side) x 10

Iso Row machine (inner grip) - 40kg(20kg each side) x 10

Low iso row machine - 40kg(20kg each side) x 10

*Repeated x 3*

It was a lot more intense than I'm used to, and less variety on exercises, but it's always good to mix t up! It was really fun

### Re: Simi's Training Journal

22/1/2012

FINALLY got around to it!!!

25kg x 12

30kg x 10

35kg x 8

37.5kg x 4

37.5kg x 4

37.5kg x 6

35kg x 8

30kg x 10

25kg x 12

42kg x 12

47kg x 12

52kg x 8

52kg x 8

52kg x 8

Dropset

60kg x 10

30kg x 10

Dropset

60kg x 10

30kg x 10

Dropset

60kg x 10

30kg x 10

Dropset

60kg x 10

30kg x 10

Hamsting curl dropset

20kg x 10

10kg x 10

Calf raises

30kg x 10

Abductor machine

68kg x 10

Calf press

75kg x 10

**LEGS**FINALLY got around to it!!!

**Squats**25kg x 12

30kg x 10

35kg x 8

37.5kg x 4

37.5kg x 4

37.5kg x 6

35kg x 8

30kg x 10

25kg x 12

**Stiff legged deadlifts**42kg x 12

47kg x 12

52kg x 8

52kg x 8

52kg x 8

**Leg extension**Dropset

60kg x 10

30kg x 10

Dropset

60kg x 10

30kg x 10

Dropset

60kg x 10

30kg x 10

Dropset

60kg x 10

30kg x 10

**Hamstring curls/calf raises dropsets/suspersets***(No rest between sets. My legs were quivering at this point! Had to go a lot lighter than usual)*Hamsting curl dropset

20kg x 10

10kg x 10

Calf raises

30kg x 10

*Repeated x 4***Abductor machine and seated calf press supersets***No rest between sets*Abductor machine

68kg x 10

Calf press

75kg x 10

*Repeated x 4*Return to “Online Training Journals & Blogs”

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