Richard Posted February 22, 2012 Share Posted February 22, 2012 What pose were you doing for your back? Mine looks really different depending on what I do with it Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 24, 2012 Author Share Posted February 24, 2012 My shoulders are obliterated! Treated myself on my birthday to a nice little overhead press personal best and a burning superset of raises - lucky ole me! Supersets were crazy hard and have left me with an inability to raise my arms above my head Standing barbell overhead press12 x 20kg8 x 37.5kg (+2.5kg)8 x 37.5kg (+2.5kg)11 x 37.5kg (+2.5kg) Seated dumbbell overhead press12 x 14kg (+2kg)12 x 14kg (+2reps)12 x 14kg (+2reps) Side/Front/Rear dumbbell raise superset10 x 5kg10 x 5kg10 x 5kg Reverse dumbbell wrist curl8 x 5kg (+2.5kg)8 x 5kg (+2.5kg)8 x 5kg (+2.5kg)10 x 2.5kg Dumbbell wrist curl15 x 8kg10 x 10kg10 x 10kg10 x 10kg Facepull12 x 24kg12 x 24kg12 x 24kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 25, 2012 Author Share Posted February 25, 2012 http://img.tapatalk.com/5b7d82c4-be8f-5299.jpg My legs have stopped working! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 25, 2012 Author Share Posted February 25, 2012 Blimey, that leg picture came out a bit big! Great quad/calf session this morning, PB's on every lift Squat12 x 0kg3 x 50kg2 x 60kg2 x 70kg2 x 80kg8 x 90kg (+7.5kg)8 x 90kg (+7.5kg)8 x 90kg (+7.5kg) Leg press12 x 70kg (+5kg)12 x 70kg (+5kg)12 x 70kg (+5kg) Donkey calf raise15 x 40kg (+5kg)15 x 40kg (+5kg)15 x 40kg (+5kg) Calf raise (on 45degree leg press)10 x 100kg (+10kg)8 x 100kg (+10kg)6 x 110kg (+20kg)9 x 110kg (+20kg)18 x 60kg12 x 60kg Dumbbell calf raise (single leg)15 x 14kg15 x 14kg15 x 14kg15 x 14kg Leg extension (sets 1-3 single leg)12 x 50kg (+5kg) - combined weight 12 x 50kg (+5kg) - combined weight12 x 50kg (+5kg) - combined weight15 x 25kg13 x 20kg15 x 15kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 26, 2012 Author Share Posted February 26, 2012 ABlitorated... Leg raise - 30 secs between setsx 10x 12 (bent legs)x 15 (bent legs)x 10 (bent legs)x 10 (bent legs) Cable crunch - 30 secs between sets15 x 18.75kg15 x 18.75kg15 x 21.25kg15 x 21.25kg15 x 21.25kg Cable oblique crunch - no rest15 x 8.75kg15 x 8.75kg15 x 8.75kg15 x 8.75kg15 x 8.75kg Cable side bend15 x 26.25kg15 x 26.25kg15 x 26.25kg Barbell ab rolloutx 6x 6x 6x 6 Crunch/reverse crunch supersetx 15x 15x 15x 15 Link to comment Share on other sites More sharing options...
Mina Posted February 27, 2012 Share Posted February 27, 2012 Your journal is inspiring, so are those pics! And I absolutely love the kitty shot X) Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 27, 2012 Author Share Posted February 27, 2012 Your journal is inspiring, so are those pics! And I absolutely love the kitty shot X)*big grin*. Thank you so much! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 27, 2012 Author Share Posted February 27, 2012 Hmmm I expected to enter the gym and smash the weights but I wasn't as strong as I felt walking in, could be a lack of sleep though as I only got around 6hours or so. *yawn*. Hit the same weight and reps for decline bench and dumbbell press, with the standing cable fly I tried a few different angles to see what hits the chest the most (and have found the sweet spot) and finished with a couple of high rep sets to finish with a nice little pump . Decided to give hammer curls a go today as I didn't expect to get much out of chins but just ended up with a pain in my right forearm for the trouble! I think its a combination of an old problem that has reoccured (numbness down arm which was previously from bad posture on the computer at work, I think a week of using my laptop at home has brought it back on though!) and a bloody good pump from the hammer curls! Tried for a set of curls with the ez bar but my arm said no Decline barbell bench press10 x 20kg5 x 30kg2 x 40kg8 x 50kg8 x 50kg8 x 50kg Incline dumbbell bench press12 x 18kg12 x 18kg12 x 18kg Standing cable fly10 x 7.5kg (+5kg)10 x 7.5kg10 x 7.5kg20 x 2.5kg20 x 2.5kg Hammer curl10 x 10kg10 x 10kg10 x 10kg EZ barbell curl2 x 27.5kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 27, 2012 Author Share Posted February 27, 2012 Nice little pop from this mornings chest workout Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 27, 2012 Author Share Posted February 27, 2012 Wow. If you google UK vegan bodybuilding - my journal is number 7 in the list!! Link to comment Share on other sites More sharing options...
Mina Posted February 28, 2012 Share Posted February 28, 2012 Rawr! Looking good! =D Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 28, 2012 Author Share Posted February 28, 2012 Rawr! Looking good! =D thanks Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 29, 2012 Author Share Posted February 29, 2012 Had some extra time in bed this morning (I am on holiday after all!). Feeling a bit tired and have done for the last couple of days despite getting plenty of sleep. Yesterdays food wasn't as great as usual, well down on calories. A weight check yesterday had me at 75.4kg and looking leaner (or at least a touch less bloated than usual). Had a good workout this morning, hit more pullups, and added weight onto pretty much everything. Especially happy with the dumbell rows that seemed to fly up without effort! Pull Up8 (+1rep)6 (-1rep)5 (+1rep) Dumbbell row8 x 18kg (+4kg)10 x 20kg (+6kg)10 x 22kg (+8kg) Wide grip lat pulldown12 x 45kg (+5kg)8 x 50kg (+10kg)8 x 50kg (+10kg) Close rip lat pulldown12 x 40kg (+5kg)8 x 45kg (+10kg)8 x 45kg (+10kg) Donkey calf raise15 x 40kg15 x 40kg15 x 40kg Dumbbell calf raise15 x 20kg (+6kg)12 x 20kg (+6kg) Calf raise (leg press)8 x 110kg8 x 110kg10 x 110kg10 x 110kg10 x 110kg Smith calf raise15 x 40kg15 x 40kg15 x 40kg15 x 40kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 29, 2012 Author Share Posted February 29, 2012 Had some extra time in bed this morning (I am on holiday after all!). Feeling a bit tired and have done for the last couple of days despite getting plenty of sleep. Yesterdays food wasn't as great as usual, well down on calories. A weight check yesterday had me at 75.4kg and looking leaner (or at least a touch less bloated than usual). Had a good workout this morning, hit more pullups, and added weight onto pretty much everything. Especially happy with the dumbell rows that seemed to fly up without effort! Pull Up8 (+1rep)6 (-1rep)5 (+1rep) Dumbbell row8 x 18kg (+4kg)10 x 20kg (+6kg)10 x 22kg (+8kg) Wide grip lat pulldown12 x 45kg (+5kg)8 x 50kg (+10kg)8 x 50kg (+10kg) Close rip lat pulldown12 x 40kg (+5kg)8 x 45kg (+10kg)8 x 45kg (+10kg) Donkey calf raise15 x 40kg15 x 40kg15 x 40kg Dumbbell calf raise15 x 20kg (+6kg)12 x 20kg (+6kg) Calf raise (leg press)8 x 110kg8 x 110kg10 x 110kg10 x 110kg10 x 110kg Smith calf raise15 x 40kg15 x 40kg15 x 40kg15 x 40kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 1, 2012 Author Share Posted March 1, 2012 http://img.tapatalk.com/5772f4cf-1fe2-7015.jpg My goodies arrived yesterday! I've tried the green powder and its an acquired taste... Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 1, 2012 Author Share Posted March 1, 2012 Back pumps to the max! I think I may have to ditch the separate hamstring workout and just tack some leg curls onto the end of quad day - the back pumps I'm getting off SLDL's is insane . Other than the agony today was a really good workout. Decided as I had some extra time and I missed out on biceps the other day that I would do a few sets at the end. Doing the drop sets for my last set makes me feel so good, gotta love that pump eh Arnie? I felt like Greg Plitt during one of his workouts (minus the pep talks and other weird sh*t). It feels good to feel good . I keep forgetting to do the close grip bench correctly though, always flaring my elbows out, one day I will remember hopefully! Romanian Deadlift10 x 20kg5 x 40kg2 x 60kg2 x 70kg8 x 85kg (+5kg)8 x 85kg (+5kg)8 x 85kg (+5kg) Straight leg deadlift8 x 65kg (+5kg)8 x 65kg (+5kg)8 x 65kg (+5kg) Close grip benchpress (smith machine)10 x 20kg10 x 30kg8 x 35kg (+5kg)8 x 35kg (+5kg) Incline skullcrusher12 x 25kg8 x 27.5kg (+2.5kg)8 x 27.5kg (+2.5kg) Tricep pushdown (rope attachment)8 x 21kg8 x 21kg8 x 21kg8 x 12.5kg (drop set)8 x 7.5kg (drop set)15 x 2.5kg (drop set) Cable bicep curl12 x 2.5kg12 x 7.5kg8 x 10kg8 x 10kg Hammer curl10 x 10kg10 x 10kg10 x 10kg Leg curl12 x 45kg (+5kg)10 x 45kg (+5kg)10 x 50kg (+10kg)12 x 25kg (drop set)12 x 15kg (drop set)12 x 5kg (drop set) Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 1, 2012 Share Posted March 1, 2012 Good blog to read keep it up! Norwich city fan? Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 1, 2012 Author Share Posted March 1, 2012 Good blog to read keep it up! Norwich city fan? Not much of a football fan Im afraid. I am going to see Swindon at Wembley in a few weeks though Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 1, 2012 Share Posted March 1, 2012 I've fallen out of touch now. Use to be a huge villa fan Will keep up with your blog, nice numbers. Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 3, 2012 Author Share Posted March 3, 2012 Overslept this morning so was at the gym a bit later than usual for a Saturday. Really glad I went in though as I had a really great workout with more PB's! Decided to make the jump up to 40kg for OHP which is a greater jump than I'd like but I keep forgetting to take my micro plates to the gym. Didn't really feel like I got the best forearm workout and I think I may drop that out (along with moving the hamstring exercises to leg day). Standing barbell overhead press12 x 20kg8 x 40kg (+2.5kg)8 x 40kg (+2.5kg)4 x 40kg Seated dumbbell overhead press 12 x 14kg12 x 14kg12 x 14kg Side/front/rear raise (superset)10 x 6kg (+1kg)10 x 6kg (+1kg)10 x 6kg (+1kg) Barbell wrist curl15 x 17.5kg15 x 17.5kg15 x 17.5kg Dumbbell wrist twist10 x 10kg10 x 10kg10 x 10kg10 x 10kg Face pull12 x 21kg12 x 24.5kg12 x 24.5kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 3, 2012 Author Share Posted March 3, 2012 Dinner! Baked potatoes, puy lentils, tofu and spinach. Yum yum yum! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 4, 2012 Author Share Posted March 4, 2012 This mornings weigh in, 76.9kg. Get in! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 4, 2012 Author Share Posted March 4, 2012 Killing those abs today! Still love/hate the gym on Sundays though, the increased number of good looking women is countered by a much larger increase in weird men! Hanging leg raisex 10 (straight leg)x 10 (bent leg)x 10 (bent leg)x 10 (bent leg)x 10 (bent leg) Cable crunch15 x 23.75kg15 x 23.75kg15 x 23.75kg15 x 23.75kg15 x 23.75kg Cable oblique crunch15 x 8.75kg15 x 8.75kg15 x 8.75kg15 x 8.75kg15 x 8.75kg Cable side bend15 x 26.25kg15 x 26.25kg15 x 26.25kg15 x 26.25kg Crunch/reverse crunchx 15x 15x 15x 15 Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 6, 2012 Author Share Posted March 6, 2012 Leg day = pain and suffering. Got a bit carried away with the curls and and extensions I think, in my head I fancied trying the FST7 thing but I think I went a bit overboard... The sets of 20 on leg press was evil but I was glad to be sitting down after the squats (more back pumps). Barbell squat12 x 0kg10 x 20kg5 x 50kg1 x 60kg1 x 70kg1 x 80kg10 x 90kg (+2reps)10 x 90kg (+2reps)7 x 90kg Leg press20 x 60kg20 x 60kg20 x 60kg Calf raise (on leg press)15 x 60kg15 x 60kg15 x 60kg15 x 60kg15 x 60kg Leg curl12 x 50kg10 x 50kg8 x 50kg8 x 30kg6 x 30kg10 x 30kg (swapped to different leg curl machine - much smoother!)10 x 30kg10 x 30kg Leg extension12 x 50kg12 x 50kg10 x 50kg12 x 40kg12 x 40kg12 x 40kg12 x 30kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 8, 2012 Author Share Posted March 8, 2012 This morning was a bit of a struggle to get up, I think my 2 weeks of getting up slightly later has wrecked my pattern for early mornings again. Some more back pumps again but I have bought some taurine so hopefully that will help. Diet has been great, eating (with ease) everything I have planned and in fact I have increased my non training days calories to be the same as workout day. I'm going to add in some cardio to help keep me trim (ish) while the weight goes up. Good workout overall with weights/reps all going up. I seemed to get through the workout pretty quickly so probably should have thrown some dips in too. Loving the extra sets and massive pump at the end of each bodypart too Barbell decline benchpress12 x 20kg2 x 30kg2 x 40kg10 x 52.5kg (+2.5kg)10 x 52.5kg (+2.5kg)10 x 52.5kg (+2.5kg) Barbell incline benchpress8 x 40kg10 x 40kg8 x 40kg Cable standing fly10 x 7.5kg10 x 7.5kg10 x 7.5kg7 x 7.5kg7 x 7.5kg7 x 7.5kg7 x 7.5kg Dumbbell hammer curl12 x 10kg (+2reps)12 x 12.5kg (+2.5kg)10 x 12.5kg (+2.5kg) Ez barbell curl8 x 27.5kg10 x 27.5kg8 x 27.5kg Link to comment Share on other sites More sharing options...
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