Simi Posted January 20, 2012 Author Share Posted January 20, 2012 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 curls7kg's x 128kg's x 12 Dropset9kg's x 107kg's x 10 Dropset9kg's x 107kg's x 10 Dropset9kg's x 107kg's x 10 Barbell curls17kg x 12 Dropset17kg x 1012kg x 10 Dropset17kg x 812kg x 10 Dropset17kg x 812kg x 10 Seated dumbbell curls6kg's x 10 Dropset6kg's x 104kg's x 10 Dropset6kg's x 84kg's x 10 Dropset6kg's x 84kg's x 10 Single arm cable pulldown12kg x 1012kg x 10 Dropset10kg x 125kg x 12 Dropset10kg x 125kg x 12 Dropset10kg x 125kg x 12 Cable pushdown10kg x 12 Dropset10kg x 125kg x 12 Dropset10kg x 105kg x 12 Dropset10kg x 105kg x 12 Scullcrushers12kg x 1512kg x 1212kg x 1212kg x 12 Close-grip bench press17kg x 1217kg x 1217kg x 1017kg x 10 Abs supersetsSupersetleg raises x 2022.7kg machine crunches x 20 Supersetleg raises x 2022.7kg machine crunches x 20 Supersetleg raises x 2022.7kg machine crunches x 20 Supersetleg raises x 2022.7kg machine crunches x 20 Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 21, 2012 Share Posted January 21, 2012 Wow! You look phenomenal! Link to comment Share on other sites More sharing options...
Simi Posted January 21, 2012 Author Share Posted January 21, 2012 Wow! You look phenomenal! Thanks! I've definitely made some improvements Link to comment Share on other sites More sharing options...
Simi Posted January 22, 2012 Author Share Posted January 22, 2012 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 machine20kg x 15 Triple (reverse?) dropset(Increase the weight 5 times for 10 reps on each, no rest)10kg x 1015kg x 1020kg x 1025kg x 1028kg x 10Repeated x 3 Dumbbell bench and flies tri-set(No rest between the three sets)Dumbbell bench - 9kg's x 10Dumbbell flies - 7kg's x 10Dumbbell bench - 9kg's x 10Repeated x 3 DeadliftsThis 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 1027kg x 1032kg x 1037kg x 1037kg x 8 Back tri-setsNo rest between the 3 setsIso Row machine (top grip) - 40kg(20kg each side) x 10Iso Row machine (inner grip) - 40kg(20kg each side) x 10Low iso row machine - 40kg(20kg each side) x 10Repeated 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 Link to comment Share on other sites More sharing options...
Simi Posted January 22, 2012 Author Share Posted January 22, 2012 22/1/2012 LEGS FINALLY got around to it!!! Squats25kg x 1230kg x 1035kg x 837.5kg x 437.5kg x 437.5kg x 635kg x 830kg x 1025kg x 12 Stiff legged deadlifts42kg x 1247kg x 1252kg x 852kg x 852kg x 8 Leg extensionDropset60kg x 1030kg x 10 Dropset60kg x 1030kg x 10 Dropset60kg x 1030kg x 10 Dropset60kg x 1030kg 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 dropset20kg x 1010kg x 10Calf raises30kg x 10Repeated x 4 Abductor machine and seated calf press supersetsNo rest between setsAbductor machine68kg x 10Calf press75kg x 10Repeated x 4 Link to comment Share on other sites More sharing options...
C.O. Posted January 23, 2012 Share Posted January 23, 2012 Do you wash your clothes on those abs? hahaha. But seriously, nice work on your training, impressive and motivational. -Dylan Link to comment Share on other sites More sharing options...
Simi Posted January 24, 2012 Author Share Posted January 24, 2012 Do you wash your clothes on those abs? hahaha. But seriously, nice work on your training, impressive and motivational. -Dylan Thanks man! Link to comment Share on other sites More sharing options...
Simi Posted January 24, 2012 Author Share Posted January 24, 2012 24/1/2012 Today was a rest day, so I'll write in yesterday's workout which was... ABS/SHOULDERS A good friend of mine/trainer/ninja at my gym showed my partner and I some great core strength/ab moves. As it was the first time in ages that I'd done anything quite that intense for abs, I wasn't very good. I did what I could but didn't count any reps/sets, nor do I remember all the names of the exercises, but I plan on doing this workout every 2-3 days to get my core strength up, so I'll find out for next time. After that, I trained shoulders: Dumbbell shoulder press8kg's x 1510kg's x 810kg's x 68kg's x 128kg's x 128kg's x 12(I really wanted the 9kg's for this, but someone else had them all) Side lateral raise supersetsSuperset6kg's x 10 - straight arms6kg's x 10 - bent armsRepeated x 4 Superset5kg's x 10 - straight arms5kg's x 10 - bent arms Front lateral raise8kg x 108kg x 108kg x 108kg x 10 Wide-grip upright barbell row22kg x 1222kg x 1222kg x 1222kg x 12 Bent Over singe arm cable side lateral 5kg x 12 (each side)5kg x 12 (each side)5kg x 12 (each side)5kg x 12 (each side) Link to comment Share on other sites More sharing options...
Simi Posted January 25, 2012 Author Share Posted January 25, 2012 25.1.2012 Ok I admit it... being sneaky again and posting the day after shhh! This entry is for yesterday which WAS the 25th My younger sister came to train with me tonight, it was really fun, we did lots of core works followed by chest - my core seems even stronger than a couple of days ago, I think it must be the muscle memory!Anyway my sister did really well! She's so naturally strong, and kept of with me for entire workout, with only a little extra spotting help from me ABS/CHEST AbsSit ups x 60Banana boat x 20 Exercise ball pull in40 reps - Alternating between bent knees an straight legs - like a "down dog" position with feet on the ball. Did 20 reps of each. Side mountain climbersOk so I have no idea what these are ACTUALLY called, so I gave them my own name! They were the ones that you start in a plank position and bring your knee towards your underarm, like a dog taking a pissActually we did lots of these and I didn't count. Just went to failure Partner sit up ball passesDon't know the real name for this eitherReps = lots Partner side reaching hand clapI think we did around 20 Leg raises20 reps25 reps25 reps Bench press30kg x 1235kg x 1035kg x 8 Incline iso machine3 sets of 10 reps without rest, increasing weight each time10kg x 1020kg x 1025kg x 10Repeated x3 Cable cross overSuperset15 x 20kg - downward motion12 x 10kg - upward Superset10 x 30kg - downward motion10 x 10kg - upward Superset10 x 30kg - downward motion10 x 10kg - upward Link to comment Share on other sites More sharing options...
Simi Posted January 27, 2012 Author Share Posted January 27, 2012 26.1.2012 ARMS Dumbbell tricep extension10kg x 1512kg x 1212kg x 1012kg x 10 One arm cable pull-down (crossing body)Dropset10kg x 105kg x 12Repeated x 4 Skullcrushers and close-grip bench pressSuperset12kg x 12 - skullcrushers12kg x 15 - close grip benchRepeated x 4 Cable pushdownDropset10kg x 105kg x 12Repeated x 4 Overhead cable tricep extension10kg x 12Repeated x 4 Dumbbell bicep curls8kg x 12 Dropset9kg x 87kg x 8Repeated x 4 Barbell bicep curls17kg x 10 Dropset17kg x 1012kg x 12 Dropset20kg x 612kg x 12 Dropset20kg x 515kg x 10 Link to comment Share on other sites More sharing options...
Simi Posted January 29, 2012 Author Share Posted January 29, 2012 Wow, I'm actually finding it really difficult to keep up with this diary now that the year is back into full swing! Already I'm behind on 3 entries! Eek!I'll post my workouts following this entry, with the respective date at the top. Link to comment Share on other sites More sharing options...
Simi Posted January 29, 2012 Author Share Posted January 29, 2012 27.1.2012 BACK Lat pull down35kg x 1240kg x 1040kg x 1040kg x 10 Deadlifts27kg x 1027kg x 1032kg x 1037kg x 1037kg x 8 Back tri-setsNo rest between the 3 setsIso Row machine (top grip) - 40kg (20kg each side) x 10Iso Row machine (inner grip) - 40kg (20kg each side) x 10Low iso row machine - 40kg (20kg each side) x 10Repeated x 3 Barbell row35kg x 1240kg x 1040kg x 1040kg x 10 Standing cable row40kg x 1545kg x 12 Dropset50kg x 1035kg x 12Repeated x 3 Iso high machine row42.5kg x 1242.5kg x 1242.5kg x 1042.5kg x 10 Link to comment Share on other sites More sharing options...
Simi Posted January 29, 2012 Author Share Posted January 29, 2012 28.1.2012 LEGS Trained with my sister again... I hope she's sore! Squats27kg x 1232kg x 1037kg x 537kg x 9 Front squatUsed smith machine for these. First time I've used smith machine or done front squats. I actually can't remember the weights I did here, and not sure if the weight of the bar is included in the total weight, but we did 3 sets, increasing the weight each time15 reps12 reps10 reps Stiff legged deadlifts32kg x 2037kg x 1542kg x 1247kg x 1252kg x 8 Leg pressDropsets68kg x 1241kg x 12Repeated x 4 Leg extension (reverse?) dropsets REEEEEAAALLY light weights but after all those squats and deadlifts I had no go. There were no rest between sets for these10kg x 1015kg x 1020kg x 1025kg x 10Repeated x 4 Hamstring curls and calf raises dropsets/supersetsNo rest between setsHamstring curls30kg x 1215kg x 12Calf raises30kg x 12Repeated x 4 Abductors67kg x 12Repeated x 4 Calf press77kg x 12Repeated x 4 Link to comment Share on other sites More sharing options...
Simi Posted January 29, 2012 Author Share Posted January 29, 2012 29.1.2012 SHOULDERS/ABS Dumbbell shoulder press10kg x 1210kg x 10 Dropsets10kg x 88kg x 10Repeated x 2 Dumbbell side lateral raiseSupersets6kg's x 10 - straight arms6kg's x 12 - bent armsRepeated x 4 Upright barbell rows22kg x 10Repeated x 3 Dropset22kg x 1215kg x 12 Cable one arm bent over rear delt flies5kg x 12 (each side)Repeated x 4 Rear delt machine fliesDropset21kg x 1214lg x 12Repeated x 4 Machine Iso shoulder pressDropset35kg x 1225kg x 12Repeated x 3 - last round dropped to 10kg and did 10 more reps Ab supersetsLeg raises x 20Decline sit ups x 15Repeated x 4 Link to comment Share on other sites More sharing options...
Simi Posted January 30, 2012 Author Share Posted January 30, 2012 30.1.2011 BACK PB'd on deadlifts... woo! Deadlifts32kg x 1237kg x 1242kg x 1047kg x 1052kg x 852kg x 857kg x 357kg x 457kg x 557kg x 5 T-bar rows20kg x 1222kg x 1022kg x 1022kg x 10 Iso row machine supersetsSuperset44kg (22kg each side) x 10 (straight/handlebar grip)44kg (22kg each side) x 10 (inner/close-grip)Repeated x 4 High Iso row machine22kg x 12Repeated x 4 Low iso row machine15kg x 1220kg x 1220kg x 1020kg x 10 Dumbbell pullovers12kg x 12Repeated x 4 Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted January 30, 2012 Share Posted January 30, 2012 Good progress. Consider me a subscriber Link to comment Share on other sites More sharing options...
Simi Posted February 1, 2012 Author Share Posted February 1, 2012 31/1/2012 SHOULDERS/ABS Dumbbell press9kg x 1210kg x 1210kg x 1012kg x 1012kg x 10 Side lateral raise supersetsSupersets6kg (each side) x 12 - straight arms6kg (each side) x 12 - bent armsRepeated x 4 Wide-grip upright rows22kg x 1225kg x 1227kg x 1027kg x 10 Bent over dumbbell flies5kg (each arm) x 12Repeated x 4 ... I am really bad at these! Ab circuitSit-ups x 60Side knee kick things x 40 (20 each leg)Lying on back extending leg and holding x 20Stability ball leg pull-ins x 20 Link to comment Share on other sites More sharing options...
Simi Posted February 1, 2012 Author Share Posted February 1, 2012 1/2/2012 LEGS Front squats20kg x 1225kg x 1230kg x 1035kg x 635kg x 620kg x 12 Leg Press90kg x 12Repeated x 4 Leg Extensions55kg x 1260kg x 12Dropset65kg x 1030kg x 12Repeated x 2 Stiff legged deadlifts40kg x 1250kg x 1050kg x 1055kg x 855kg x 855kg x 8 Seated hamstring curls35kg x 1240kg x 12Dropset40kg x 1225kg x 10Repeated x 2 Calf raises35kg x 1235kg x 1235kg x 1240kg x 10 Calf press68kg x 1277kg x 12Dropset77kg x 1249kg x 8Repeated x 3 Link to comment Share on other sites More sharing options...
Simi Posted February 3, 2012 Author Share Posted February 3, 2012 2/2/2012 RUN! So I've been officially signed up to do the Tough Mudder with a few of the boys (and girl!) from work, so cardio is ON!I really surprised myself - I haven't run in YEARS, yet apparently all the weight training in the gym has made me fitter than I have ever been! I only ran 5km, but I've always struggled with running, I've never even managed to finish the 1500m without walking! So to be able to run 5km relatively easily was a blast for me! I really loved it, and can't wait for my next run! I just have to make sure I get enough fuel in, as I am very lean at the moment and definitely don't want to loose anything! Link to comment Share on other sites More sharing options...
Simi Posted February 3, 2012 Author Share Posted February 3, 2012 3/2/2012 ARMS Dumbbell curls8kg's x 129kg's x 8 Dropset9kg x 87kg x 8Repeated x 4 Barbell curls17.5kg x 12 Dropset20kg x 1012.5kg x 12 Repeated x 3 Seated Dumbbell curls6kg x 126kg x 126kg x 127kg x 10 Dumbbell tricep extention10kg x 1512kg x 1212kg x 1212kg x 12 Tricep cable pushdownDropset12kg x 107kg x 12Repeated x 4 Single arm cable tricep pulldown supersetsSuperset7kg x 12 - front facing7kg x 12 - side facingRepeated x 4 (each arm) Close-grip bench press and dips supersetsSuperset22kg x 12 - benchBodyweight bench dips x 12Repeated x 4 Link to comment Share on other sites More sharing options...
Simi Posted February 4, 2012 Author Share Posted February 4, 2012 4.2.2012 CHEST I managed to get to the gym for my chest session, despite having 3 fillings replaced in my upper mouth, and numb, tingling and painful jaw... decline bench didn't feel very nice It wasn't as big a session as I would normally do, but at least I did something! Dumbbell bench press10kg's x 1512kg's x 1212kg's x 1112kg's x 1012kg's x 9 Decline dumbbell bench press/b]10kg's x 12Repeated x 4 Seated cable flies9kg (each side) x 12Repeated x 4 Dumbbell flies7kg's x 129kg x 129kg x 109kg x 10 Incline dumbbell bench press9kg x 88kg x 108kg x 108kg x 10 Link to comment Share on other sites More sharing options...
Simi Posted February 4, 2012 Author Share Posted February 4, 2012 5.2.2012 Training update will come later, after I train but for now, here's a gun update!Not sure of any good poses to show off my back... Link to comment Share on other sites More sharing options...
Synny667 Posted February 4, 2012 Share Posted February 4, 2012 Wow Simi love the pics! You look awesome! Link to comment Share on other sites More sharing options...
Simi Posted February 4, 2012 Author Share Posted February 4, 2012 Wow Simi love the pics! You look awesome! Thank-you! Link to comment Share on other sites More sharing options...
Simi Posted February 5, 2012 Author Share Posted February 5, 2012 And for the sake of comparison... late 2009 vs early 2012 Link to comment Share on other sites More sharing options...
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