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Time to start my new regime!

My goals here are simple, get bigger, leaner, healthier and happier before the summer

LEGS!

 

SQUATS

20 Kg x 12 reps

50 Kg x 12 reps

60 Kg x 10 reps

70 Kg x 8 reps

 

Lunges w/ weight plates in each hand

5 Kg plates x 10 reps each leg

10 Kg plates x 10 reps each leg

10 Kg plates x 8 reps each leg

20 kg plates x 6 reps each leg

 

Calf raises

0 Kg x 20 reps

20 Kg x 20 reps

50 Kg x 15 reps

50 Kg x 20 reps

 

Ab crunches

X 20 reps

+2.5 Kg weight x 20 reps

+ 5 Kg weight x 12 reps

+ 10 Kg weight x 12 reps

 

Lying leg raises

X 30

Double crunch

X 25

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Look above your avatar Ross...

OHMYGOD! That's amazing!! Cheers jim haha

 

Wish my legs day was that simple.......

Well I train from home so only have an olympic barbell and squat stands, plus I hate machines anyway and only want to train for an hour, I've always felt that anymore than an hour is overkill. What's a leg day like for you synny?

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Depends on what kind of torture my trainer wants to put me through... usually warmup with leg extensions and TKE, then some form of squat, 2 forms of lunges, step ups, 3 way calf raises and prone leg curls. We mostly do body weight, dumbbell or free weights cause he doesn't have all the machines

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Shoulders and back! 5/3/13 tuesday

 

DEADLIFTS

20Kg x 12 reps

50Kg x 10 reps

70Kg x 8 reps

80Kg x 8 reps

100Kg x 6 reps

 

CHIN UPS

X6 reps

X6 reps

X6 reps

X4 reps

 

OVERHEAD PRESS

20 Kg x 12 reps

30 Kg x 12 reps

40 Kg x 10 reps

50 Kg x 5 reps

 

LATERAL RAISES

5Kg plates x 12 reps

Superset bent raises 2.5Kg plates x 12 reps

 

Same again x 12 reps

X 12 reps

 

Same again x 12 reps

X 12 reps

 

BARBELL SHRUGS

50 Kg x 12 reps

60 Kg x 12 reps

 

SHRUGS WITH PLATES

2 x 20Kg plates x 12

2 x 20Kg plates x 12

Drop set to 2 x 10Kg x 18

 

BARBELL BICEP CURLS... Gotta be done

20 Kg x 12

25 Kg x 8. Twinge in my forearm so packed it in lowered the weight:/

20 Kg x 12

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CHEST AND TRIS! 7/8/13 Thursday

BENCH PRESS

20Kg x 12 reps

40Kg x 12 reps

50Kg x 12 reps

55Kg x 10 reps

 

INCLINE PUSHUPS

X15 reps

X12 reps

X12 reps

 

DIPS

X12 reps

X12 reps

X12 reps

 

FRONT RAISES with weight plates

5Kg x 12 reps

10Kg x 12 reps

15Kg x 12 reps

20Kg x 10 reps

Supersetted each set with tricep band extensions

 

Tricep isolation dips

X25 reps

 

I hate training late at night!!

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Yeah :/ well by late I mean like an hour before I was planning on sleeping, I didn't get to read and had to drink loads of water + protein shake which made me wake up in the night to pee ahha

 

Anyway, all good here dude how are you doing? And how is your back?

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I'm super excited for summer too

Yeah its more of a size building thing, this week I tried 8-12 rep range and its killer I love it ahha, gonna try 8-10 and 6-10 too and see what I prefer, I'll probably end up doing a combination

I used to do a similar thing...

 

WEEK 1: 10-15 REPS

WEEK 2: 8-12 REPS

WEEK 3: 6-10 REPS

WEEK 4: 1-5 REPS

 

Worked great, hit some PB's and it covered all bases really

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Sunday 10/3/13 legsssss

SQUATS

20 Kg x 10 reps

60 Kg x 10 reps

70 Kg x 10 reps

80 Kg x 8 reps -this felt wayyyy heavy!

20 Kg x 20 reps! Oooouuuuchhhhh!

 

No lunges this week as I fucked them up last week and messed my knee up for the week.

 

Calf raises - I always find very high reps are best for calf training please feel free to give me feedback on what you think!

0 Kg x 25 reps

20 Kg x 20 reps

30 Kg x 20 reps

40 Kg x 20 reps

20 Kg x 25 reps

 

DOUBLE CRUNCHES

X 22 reps

+2.5Kg plate x 22 reps

+5 Kg plate x 20 reps

X 22 reps

 

CRUNCHES WITH TWISTS

X 30 reps

X 30 reps

 

Short and sweet today! Give me some feedback if you can

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Tuesday 12/3/13

BACK & SHOULDERS

 

DEADLIFTS

20 Kg x 12 reps

60 Kg x 10 reps

80 Kg x 10 reps

110 Kg x 5 reps (should have done more really :/)

 

CHIN UPS

x6 reps

x6 reps

x7 reps rubbishrubbishrubbish!!!

 

SHOULDER PRESS

20 Kg x 12 reps

40 Kg x 10 reps

45 Kg x 8 reps

52.5 Kg x 4 PB

 

Side raises supersetted with bent over side raises

5 Kg plates x 12 reps

2.5 Kg plates x 12 reps

 

same again x12 reps

x12 reps

 

10 Kg plates x 6 reps

5 Kg plates x 12 reps

 

ROWS W/ PLATES

5 Kg x 12 reps each arm

superset shrugs 40 Kg x 12 reps

 

10 Kg x 12 reps each arm

superset shrugs 40 Kg x 12 reps

 

15 Kg x 12 reps each arm

superset shrugs 40 Kg x 12 reps

 

band bicep curls

x12 reps

x12 reps

x10 reps

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