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...I can't think of a good title for my new post-contest log

 

I want to increase my strength and building more muscle! So been away for 10 days (only training was swimming twice which was good). Surprisingly at the gym today I pretty much picked up where I left off...

 

18/07/07

 

Incline Bench 35kg 3 x 8

Dumbell Bench Press 24 kg 3 x 6

Cable Flys 25kg 2 x 8, 1 x 6 (dropped the weight on this to improve form)

Military Press 30kg 3 x 6

Shoulder Press 14kg 3 x 6

Shrugs 24kg 3 x 8

Stomach workout 2 x 20

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20/07/07

 

Deadlift 85kg 3 x 6

Bent Over Row 50kg 1 x 8, 2 x 6

Narrow grip bench 45kg 1 x 6, 2 x 5(this was hard for some reason)

Lat Pull Down 60kg 2 x 8, 1 x 7

Tricep Extension 28kg 1 x 8, 2 x 7

Bicep Curl 18kg 3 x 8

Stomach workout 2 x 20

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22/07/07

 

Ran 1.73 miles which is basically around the block from my house. Figured it wouldn't hurt do some cardio once in a while. I can extend my route pretty easily to increase the distance in the future, only real issue is the fact I live halfway up a hill!!

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25/07/07

 

Ran 1.97 miles round Edinburgh in about 20 minutes. Was halfway through this when I realised I'm an idiot and probably should have got in touch with the Edinburgh strength cult! (although I was only there for the night).

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25/07/07

 

Ran 1.97 miles round Edinburgh in about 20 minutes. Was halfway through this when I realised I'm an idiot and probably should have got in touch with the Edinburgh strength cult! (although I was only there for the night).

 

Damn right you should have!! Give us a shout next time man, always welcome for some training or to crash for a night or two.

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01/08/07

 

Deadlift 95kg x 6, 100kg 1 x 4, 105kg 1 x 1

Bent Over Row 55kg 1x 6, 2 x 4

Lat Pull Down 65kg 3x 6

Narrow grip bench 45kg 3 x 8

Skullcrushers 25kg 3x 8

Bicep Curl 22kg 3 x 6 (my form wasn't great)

Lockouts 60kg 24, 16, 17 seconds

Stomach workout 2 x 20

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03/08/07

 

Squats 65kg 3 x 8

Seated Calf 50kg 3 x 20

Lunges 22kg 3 x 8

Calf Raise 75kg 3 x 20

Stomach 2 x 20

 

Ran for 7 1/2 minutes at 10 km/hr on the treadmill, but then got extremely hot (because the air con is bust at the gym) and my knees hurt...so stopped

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07/08/07

 

Incline Bench 40kg 1 x 8,6, 5

Dumbell Bench Press 26 kg 1 x 6,5,3

Cable Flys 25kg 3 x 8

Shoulder Press 16kg 1x 6, 2 x 7

Military Press 20kg 3 x 5 (started doing this seated with the Smith rather than standing with a barbell of a set weight, the aim being to reduce any arching of the back, so 20kg is just the plates not the bar)

Shrugs 28kg 1 x 8, 2 x 6

Stomach workout 2 x 20 (3kg above the head on this one)

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08/08/07

 

Today was tough...but I think it went okay.

 

Deadlift 100kg x 6, 105kg 1 x 4, 110kg 1 x 1

Bent Over Row 55kg 3 x 6

Lat Pull Down 65kg 3x 7

Skullcrushers 25kg 3x 8 (worked on form, and really felt it today, was good)

Narrow grip bench 40kg 3 x 6 (due to the bench being in used opted for the Smith, wish we hadn't)

Bicep Curl 22kg 3 x 6 (thought my arms were going to break!)

Stomach workout 2 x 20

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13/08/07

 

Incline Bench 40kg 1 x 8, 7, 6 (slow progress)

Dumbell Bench Press 26 kg 1 x 8, 6, 5

Cable Flys 25kg 3 x 8

Military Press 20kg 1 x 8, 2 x 6

Shoulder Press 16kg 1x 8, 6, 8

Shrugs 30kg 1 x 6, 5, 4

Stomach workout 2 x 20 (4kg above the head on this one)

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16/08/07

 

Again another tough back/arms day...

 

Deadlift 105kg 1 x 5, 110kg 1 x 4, 115kg 1 x 2

Bent Over Row 55kg 1 x 8, 7, 6

Lat Pull Down 65kg 1 x 8, 6, 5

Narrow grip bench 45kg 1 x 8, 2 x 5 (no training partner today almost dropped it on me!)

Skullcrushers 25kg 3x 8

Bicep Curl 16kg 3 x 19 (lowered weight, went for form.)

Inclined sit up 3 x 20

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