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I Want Big Arms! :D


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Alright! Decided to really knuckle down and get training properly now! Got me a list of exercises and advice from Richard to concentrate on to make my arms BIG, yeah Went down to the gym today and had a good general workout, next time I'll organise my time there better and start working on building up my arms and toning my stomach more.

 

Anyhoo this is what I did tonight (not in order, and I did some cardio stuff in between too):-

 

- Leg Press: 8 x 60kg (up 10kg from last time I was there)

 

- Lat Pull-Down: 8 x 25kg

 

- Chest Press: 8 x 20kg

 

- Tricep Cable Pulldown: 9 x 7.5kg

 

- Press-ups: 15

 

- Dumbbell Bicep Curls: 10 x 7kg

 

- Dumbbell Shoulder Press: 10 x 7kg

 

- Dumbbell Hammer Curl: 10 x 7kg

 

- Ab-Crunches: 15 (twice)

 

- Cardio stuff - did a bit of Cross Trainer, Exercise Bike and Rowing Machine

 

 

Woop

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Went to the gym again today and again, I forgot my programme card so I couldn't write down what I did :/ But I have remembered most of it:

 

Lat Pull-Down: 15 @ 20kg

 

Dumbbell Bench Press: 15 @ 6kg

 

Seated Cable Row: 15 @ 15kg

 

Cable Cross Over Press: 15 @ 1.25kg

 

Upright Cable Row: 15 @ 7.5kg

 

Shoulder Press: 10 @ 7kg

 

Leg Press: 10 @ 50kg

 

Bicep Cable Curls: 15 @ 5kg

 

Tricep Pull-Down: 15 @ 7.5kg

 

Lateral Shoulder Raise: 12 @ 2kg

 

Ab Crunch: 16

 

Press Up: 5

 

Man I am pooped :/

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I was pretty tired after work today, it had been a long ol' day but I really want to try hard so we went for a little while, Rich had already been once today!

 

I also remembered my programme card woo hoo so now I can actually record my progress without having to rely on my crappy memory, or lack of it So here goes:

 

Leg Press: 15 reps @ 60kg

 

Lat Pull-Down: 4 reps @ 30kg - bit too heavy so I went down a weight and did: 9 reps @ 25kg

 

Seated Cable Row: 12 reps @ 25kg

 

Upright Cable Row: 15 reps @ 7.5kg - got to go up

 

Dumbbell Bench Press: 10 reps @ 7kg

 

Shoulder Press: 8 reps @ 7kg

 

Cable Chest Press: 15 reps @ 1.25kg - got to go up

 

Tricep Pull-Down: 9 reps @ 10kg

 

Bicep Curl: 8 reps @ 7kg

 

Shoulder Raise: 12 reps @ 4kg

 

Ab Crunches: 20

 

Booya!

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  • 2 weeks later...

Heh, I was still having a bit of trouble organising my gym time and knowing what exercises to and in which order, so Richard has written me up a program card with the compound exercises I should concentrate on and a few isolation ones. It's a great program because he has lettered the exercises that work the sames sets of muscles (A, B, C & D) so if a machine is being used by another gym member, I know which other exercise will work the muscles I'm wanting to concentrate on, without working the same ones as I did in the previous exercise set. Sorry if that's a bit garbled - know what I mean

 

So here is my new work out list. I don't have to do all the exercises every time or in the order I have them written down, as long as I do A, B, A, B, C etc not B, B, etc...

 

This is what I did earlier in the week (28/10/10):

 

Compound Exercises:

 

Dumbbell Bench Press: n/a

 

Lat Pulldown Machine:25kg - 11 reps

 

Dumbbell Shoulder Press: 7kg - 9 reps

 

Upright Cable Row: n/a

 

Cable Crossover Press: 2.75kg - 15 reps

 

Seated Cable Row: 27.5kg - 9 reps

 

Chest Press Machine: n/a

 

Leg Press: 50kg - 15 reps

 

Press Ups: 5

 

 

Isolation Exercises:

 

Tricep Cable Machine: 5kg - 15 reps

 

Bicep Cable Curl: 4kg - 10 reps

 

Lateral Shoulder Raise: 4kg - 10 reps

 

Ab Crunches: 22

Edited by Ellie
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And this is what I did today

 

Compound Exercises:

 

Dumbbell Bench Press: 7kg - 15 reps

 

Lat Pulldown Machine: 25kg - 12 reps

 

Dumbbell Shoulder Press: 7kg - 11 reps

 

Upright Cable Row: 10kg - 12 reps

 

Cable Crossover Press: 3.75kg - 10 reps

 

Seated Cable Row: 27.5kg - 10 reps

 

Chest Press Machine: 20kg - 8 reps

 

Leg Press: 60kg - 8 reps

 

Press Ups: 7

 

 

Isolation Exercises:

 

Tricep Cable Machine: 5kg - 17 reps

 

Bicep Cable Curl: 4kg - 15 reps

 

Lateral Shoulder Raise: 4kg - 12 reps

 

Ab Crunches: 25

Edited by Ellie
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  • 2 weeks later...
  • 3 weeks later...

Heh thank you! I always feel a bit of a shrimp when I'm at the gym, using small weight and stuff but at least I think I must be doing ok as I do seem to be going up

 

Sorry for the lack of updates, it's been a bit busy lately what with getting the mortgage sorted, work and I've had two Christmas Fairs to help at. One for Hillside Animal Sanctuary, the organisation Rich and I work for. And one today for the North Norfolk Cat's Lifeline Trust - a small cat sanctuary run from a lady's back garden. All good stuff though, and I've finally found the time to update you all on what I've been up to at the gym. Had a week off when Rich was ill so I went down quite dramatically after that but I'm climbing back up again now

 

 

Anyhoo this is what I've been doing:

 

Thursday 4th November:

 

Compound Exercises:

 

Dumbbell Bench Press: 8kg - 10 reps

 

Lat Pulldown Machine: 25kg - 13 reps

 

Dumbbell Shoulder Press: 7kg - 12 reps

 

Upright Cable Row: 10kg - 13 reps

 

Cable Crossover Press: 3.75kg - 12 reps

 

Seated Cable Row: 27.5kg - 12 reps

 

Chest Press Machine: 20kg - 11 reps

 

Leg Press: 60kg - 10 reps

 

Press Ups: 9

 

 

Isolation Exercises:

 

Tricep Cable Machine: n/a

 

Bicep Cable Curl: n/a

 

Lateral Shoulder Raise: n/a

 

Ab Crunches: 30

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Sunday 14th November:

 

 

Compound Exercises:

 

Dumbbell Bench Press: 8kg - 12 reps

 

Lat Pulldown Machine: 25kg - 9 reps

 

Dumbbell Shoulder Press: 7kg - 13 reps

 

Upright Cable Row: 10kg - 15 reps

 

Cable Crossover Press: 3.75kg - 15 reps

 

Seated Cable Row: 27.5kg - 12 reps

 

Chest Press Machine: 20kg - 4 reps - was getting pretty tired at this point!

 

Leg Press: 60kg - 10 reps

 

Press Ups: n/a

 

 

Isolation Exercises:

 

Tricep Cable Machine: 6.25kg - 10 reps

 

Bicep Cable Curl: n/a

 

Lateral Shoulder Raise: n/a

 

Ab Crunches: n/a

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Wednesday 17th November:

 

 

Compound Exercises:

 

Dumbbell Bench Press: 8kg - 13 reps

 

Lat Pulldown Machine: 25kg - 12 reps

 

Dumbbell Shoulder Press: 7kg - 15 reps

 

Upright Cable Row: 12.5kg - 10 reps

 

Cable Crossover Press: 5kg - 10 reps

 

Seated Cable Row: 27.5kg - 12 reps

 

Chest Press Machine: n/a

 

Leg Press: 60kg - 11 reps

 

Press Ups: 9

 

 

Isolation Exercises:

 

Tricep Cable Machine: 6.25kg - 15 reps

 

Bicep Cable Curl: 5kg - 15 reps

 

Lateral Shoulder Raise: n/a

 

Ab Crunches: 20

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Friday 19th November:

 

 

Compound Exercises:

 

Dumbbell Bench Press: 8kg - 15 reps

 

Lat Pulldown Machine: 25kg - 15 reps

 

Dumbbell Shoulder Press: 8kg - 8 reps

 

Upright Cable Row: 12.5kg - 14 reps

 

Cable Crossover Press: 5kg - 11 reps

 

Seated Cable Row: 27.5kg - 12 reps

 

Chest Press Machine: 15kg - 12 reps

 

Leg Press: 60kg - 12 reps

 

Press Ups: 10

 

 

Isolation Exercises:

 

Tricep Cable Machine: 7.5kg - 7 reps

 

Bicep Cable Curl: n/a

 

Lateral Shoulder Raise: 4kg - 10 reps

 

Ab Crunches: 23

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Thursday 25th November:

 

The gym was surprisingly really busy today and there were a couple of chavvy louts hogging some of the machines so we barely got to do anything grrrrrr!

 

 

Compound Exercises:

 

Dumbbell Bench Press: 9kg - 10 reps

 

Lat Pulldown Machine: 30kg - 6 reps

 

Dumbbell Shoulder Press: 8kg - 11 reps

 

Upright Cable Row: n/a

 

Cable Crossover Press: n/a

 

Seated Cable Row: n/a

 

Chest Press Machine: n/a

 

Leg Press: 60kg - 15 reps

 

Press Ups: n/a

 

 

Isolation Exercises:

 

Tricep Cable Machine: n/a

 

Bicep Cable Curl: 6kg - 15 reps

 

Lateral Shoulder Raise: n/a

 

Ab Crunches: 25

 

 

Pretty rubbish workout, I spent more time on the cardio machines waiting to get on the multi-gym but in the end we gave up. Was pretty pleased with what I did do though, got to go up a weight on some things

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Saturday 27th November:

 

Was feeling quite tired today after the cat sanctuary's Christmas fair but I'm really please I went to the gym, it lifted my mood and I was really pumped afterwards. It was pretty quite in there too so we got to use all the machines we wanted and Rich was able to go in the dance studio and do some cool kicks and martial arts stuff.

My left knee has been aching a bit these last few days so I gave the leg press a miss tonight - instead I went on the weird balance machine for 10 mins which was fun.

 

Compound Exercises:

 

Dumbbell Bench Press: 9kg - 12 reps

 

Lat Pulldown Machine: 30kg - 6 reps - man this is a tough one!

 

Dumbbell Shoulder Press: 8kg - 12 reps

 

Upright Cable Row: 12.5kg - 15 reps

 

Cable Crossover Press: 5kg - 12 reps

 

Seated Cable Row: 27.5kg - 13 reps

 

Chest Press Machine: n/a

 

Leg Press: n/a

 

Press Ups: 12

 

 

Isolation Exercises:

 

Tricep Cable Machine: 7.5kg - 8 reps

 

Bicep Cable Curl: 7kg - 8 reps

 

Lateral Shoulder Raise: 4kg - 10 reps

 

Ab Crunches: 15 - was knackered at this point but then did the balance machine to wind down

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  • 1 month later...

Sorry for the lack of updates, I have been going to the gym...honest!

 

I was a little bit of a lazy bum over Christmas and New Year, didn't go to the gym once but we were looking after a friend's very boisterous and energetic nine month old Labrador cross Golden Retriever - he made sure I got some exercise! Three walks a day, man I was knackered! Anyhoo, now it's the new year and I'm back at the gym so here are my latest workouts...

 

Saturday 8th December:

 

Was very tired today, had a busy day at work but forced myself to go to the gym and felt much better afterwards - very knackered though! Didn't do too well, had to go down on some exercises but at least I did something.

 

Compound Exercises:

 

Dumbbell Bench Press: 9kg - 8 reps

 

Lat Pulldown Machine: 25kg - 12 reps

 

Dumbbell Shoulder Press: 8kg - 8 reps

 

Upright Cable Row: 12.5kg - 15 reps

 

Cable Crossover Press: 5kg - 12 reps

 

Seated Cable Row: 27.5kg - 10 reps

 

Chest Press Machine: n/a

 

Leg Press: 50kg - 12 reps

 

Press Ups: n/a

 

 

Isolation Exercises:

 

Tricep Cable Machine: n/a

 

Bicep Cable Curl: 6.75kg - 12 reps

 

Lateral Shoulder Raise: 4kg - 10 reps

 

Ab Crunches: n/a

 

 

 

 

Saturday 14th December:

 

Feeling much more energetic today so I'm building up my weights again...

 

Compound Exercises:

 

Dumbbell Bench Press: 9kg - 12 reps

 

Lat Pulldown Machine: 25kg - 15 reps

 

Dumbbell Shoulder Press: 8kg - 10 reps

 

Upright Cable Row: 15kg - 8 reps

 

Cable Crossover Press: 5kg - 12 reps

 

Seated Cable Row: 27.5kg - 12 reps

 

Chest Press Machine: n/a

 

Leg Press: 50kg - 12 reps

 

Press Ups: n/a

 

 

Isolation Exercises:

 

Tricep Cable Machine: 7.5kg - 10

 

Bicep Cable Curl: 6.75kg - 15 reps

 

Lateral Shoulder Raise: n/a

 

Ab Crunches: n/a

 

 

 

 

 

Saturday 8th December:

 

Hah pretty good day today, I went up a weight on a few things Yeah! Bring on the noise!

 

Compound Exercises:

 

Dumbbell Bench Press: 9kg - 9 reps

 

Lat Pulldown Machine: 30kg - 5 reps - ok this one stumped me, should have gone back and tried again but it got busy and I forgot

 

Dumbbell Shoulder Press: 8kg - 10 reps

 

Upright Cable Row: 15kg - 12 reps

 

Cable Crossover Press: 5kg - 15 reps

 

Seated Cable Row: 27.5kg - 15 reps

 

Chest Press Machine: n/a

 

Leg Press: 50kg - 15 reps

 

Press Ups: n/a

 

 

Isolation Exercises:

 

Tricep Cable Machine: 7.5kg - 12 reps

 

Bicep Cable Curl: n/a

 

Lateral Shoulder Raise: 4kg - 9 reps - my arms were sooooo tired by this point!

 

Ab Crunches: n/a

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  • 4 months later...

Okay that's it, I am going to stop faffing about now and really start working. I have decided that I am going to eat more healthily and work out more! I am also going to only go up to 10 reps and then go up a weight instead of 15 reps so last time I was at the gym I did 10 reps on everything so tomorrow I'll be going up weight ans really getting somewhere (I hope). Yeah Buddy!

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