Nicholas_Weir Posted September 27, 2011 Author Share Posted September 27, 2011 I guess. Youll notice that i didnt DL today because my left glute hurts. Im pissed tho lol. but with me everything goes away shortly so.. knock on wood. Yeah I did, I was wondering why that was; now I know. Yep, knock on wood! Link to comment Share on other sites More sharing options...
fusionrohitt Posted September 28, 2011 Share Posted September 28, 2011 Werewolf training is not designed to get you ripped or “toned” ..... A clipboard works great to hold your workout logs if you decide to print them ... Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted September 28, 2011 Author Share Posted September 28, 2011 Werewolf training is not designed to get you ripped or “toned” ..... A clipboard works great to hold your workout logs if you decide to print them ... Sorry, werewolf training? Am I doing werewolf training? What is it? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted September 28, 2011 Author Share Posted September 28, 2011 Werewolf training is not designed to get you ripped or “toned” ..... A clipboard works great to hold your workout logs if you decide to print them ... Sorry, werewolf training? Am I doing werewolf training? What is it? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted September 28, 2011 Author Share Posted September 28, 2011 Today: Legs Squats: 50.0x12, 50.0x12, 50.0x10 (Improved by completing 2 additional reps in each set) Front Squats: 50.0x10, 50.0x8 (2 more reps in 1st set and 1 more in the 2nd)Hack Squats: 50.0x9, 70.0x9 ( 1 more rep on both sets)Stiff Leg Deadlifts: 50.0x14, 50.0x14, 50.0x12 (lower back is still sore from my Back Day so I stuck at a measly 50kg and upped the reps).Dumbbell Calf Raises: 36.0x12, 36.0x12, 36.0x11 (went up with my starting weight) [Note: I got cramps under my toes with the calf raises and found it hard to balance has this happened to you before?] Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted September 28, 2011 Share Posted September 28, 2011 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. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted September 28, 2011 Author Share Posted September 28, 2011 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. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted September 30, 2011 Author Share Posted September 30, 2011 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) Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 1, 2011 Author Share Posted October 1, 2011 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 Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 3, 2011 Author Share Posted October 3, 2011 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. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 4, 2011 Author Share Posted October 4, 2011 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? Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted October 4, 2011 Share Posted October 4, 2011 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. Link to comment Share on other sites More sharing options...
robert Posted October 4, 2011 Share Posted October 4, 2011 Keep up the great work! Keep hustling! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 4, 2011 Author Share Posted October 4, 2011 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! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 4, 2011 Author Share Posted October 4, 2011 Keep up the great work! Keep hustling! Thanks Rob! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 5, 2011 Author Share Posted October 5, 2011 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 Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 8, 2011 Author Share Posted October 8, 2011 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. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 10, 2011 Author Share Posted October 10, 2011 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) Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 10, 2011 Author Share Posted October 10, 2011 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!’ Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 14, 2011 Author Share Posted October 14, 2011 Today LegsLunges: 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. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted October 14, 2011 Share Posted October 14, 2011 Lunges are a biotch, but when you get used to them they can get old...you should try bulgarian squats next! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 14, 2011 Author Share Posted October 14, 2011 Lunges are a biotch, but when you get used to them they can get old...you should try bulgarian squats next! Bulgarian Squats, they sound cool! will try and to them on my next leg day! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 15, 2011 Author Share Posted October 15, 2011 Today; Shoulders and traps: Barbell Military Press: 30.0x12, 35.0x10, 40.0x7, 43.0x3 Barbell Upright Rows: 30.0x12, 35.0x10, 40.0x8, 43.0x6 Barbell Bent over Reverse Grip Rows: 40.0x12, 43.0x8Barbell Shrugs: 50.0x14, 55.0x12, Aimed Rep Range: 6-12 repsTotal Sets: 12 Cardio: went for a driving lesson for 40 mins (not sure if that’s considered cardio but wtf!)Note to self: Try shrugging 80kg next time. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted October 15, 2011 Share Posted October 15, 2011 LOL i dont think driving lesson is cardio. nice try! lol. u mean driving a car right? Ur gonna go from shrugging 55 to 80kg at once? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 15, 2011 Author Share Posted October 15, 2011 LOL i dont think driving lesson is cardio. nice try! lol. u mean driving a car right? Ur gonna go from shrugging 55 to 80kg at once? Damn! Yeah, I meant driving a car. I sure am going to attempt that jump from 50kg to 80kg; I am crazy! Link to comment Share on other sites More sharing options...
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