itsjustrobbieok Posted March 9, 2012 Author Share Posted March 9, 2012 Let it be known that taurine does not help my back pumps!! Good to be deadlifting again, shame that it left me walking like a cripple! Deadlift12 x 20kg1 x 50kg1 x 60kg1 x 70kg1 x 80kg1 x 90kg8 x 100kg8 x 100kg8 x 100kg Dumbbell row10 x 22kg (+4kg)10 x 22kg (+2kg)10 x 22kg Pull upx5x4x4 Calf raise (leg press)15 x 80kg15 x 80kg15 x 80kg15 x 80kg Close grip pulldown12 x 45kg (+5kg)12 x 45kg (+4reps)10 x 45kg (+2reps) Donkey calf raisex25 x25x25x25 Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 10, 2012 Author Share Posted March 10, 2012 If pump was a gauge of how well you'd worked a muscle - my shoulders will be huge tomorrow! Had planned to do close grip bench after my shoulder exercises but the pump was too painful, I think mixing up the exercises/muscles might make more sense (at least where shoulders are concerned). Standing barbell overhead press12 x 20kg10 x 40kg (+2rep)8 x 40kg5 x 40kg (+1rep) Seated dumbbell overhead press10 x 16kg (+2kg)10 x 16kg (+2kg)9 x 16kg (+2kg) Standing side/front/rear delt raise superset10 x 6kg10 x 6kg10 x 6kg Incline skullcrusher10 x 30kg (+5kg)10 x 30kg (+2.5kg)10 x 30kg (+2.5kg) V bar tricep pushdown10 x 24.5kg10 x 28kg (+2.5kg)10 x 28kg (+2.5kg) Upright row10 x 32.5kg10 x 32.5kg10 x 32.5kg Dumbbell wrist twist15 x 10kg15 x 10kg15 x 10kg15 x 10kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 13, 2012 Author Share Posted March 13, 2012 Hell yeah squat PB! Not bad for 6:45am Great session, squats felt easy at 95kg so I figured I'd see what I could get for 100kg all 8 reps were good quality deep squats too. 20 reppers on the leg press gave the usual feeling of wanting to be sick... Barbell squats12 x 0kg10 x 20kg1 x 50kg1 x 60kg1 x 70kg1 x 80kg10 x 95kg (+5kg)10 x 95kg (+5kg)8 x 100kg (+10kg) Leg press20 x 65kg (+5kg)20 x 65kg (+5kg)20 x 65kg (+5kg) Calf raise (leg press)15 x 65kg15 x 65kg15 x 65kg15 x 65kg15 x 65kg Leg curl12 x 55kg (+5kg)12 x 55kg (+5kg)8 x 55kg (+5kg)12 x 40kg12 x 30kg10 x 20kg12 x 10kg Leg Extension12 x 60kg (+5kg)12 x 60kg (+5kg)12 x 60kg (+5kg)12 x 40kg12 x 30kg12 x 20kg12 x 15kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 14, 2012 Author Share Posted March 14, 2012 More PB's thank you very much! Pretty good as I considered staying in bed this morning, thank god for a cat waking me up again! A spotter definitely makes the difference when going for increased weight each week. No incline dumbbells as there were no benches available so went for dips instead. Had a little time to kill at the end so tried machine fly for the first time in years, these will probably become a regular part of my chest workout. Barbell decline bench press12 x20kg4 x 30kg1 x 40kg1 x 50kg10 x 60kg (+7.5kg)8 x 65kg (+12.5kg)11 x 60kg (+7.5kg) Dipsx 10x 10x 8 Cable standing fly10 x 7.5kg10 x 10kg8 x 12.5kg Dumbbell hammer curl10 x 14kg (+2kg)10 x 12.5kg 10 x 10kg EZ barbell curl8 x 30kg (+2.5kg)10 x 30kg (+2.5kg)8 x 30kg (+2.5kg) Machine fly (pec deck)12 x 5kg12 x 10kg12 x 15kg12 x 20kg8 x 25kg10 x 20kg12 x 15kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 16, 2012 Author Share Posted March 16, 2012 Deadlift12 x 50kg1 x60kg1 x 70kg1 x 80kg1 x 90kg1 x 100kg1 x 110kg8 x 110kg (+10kg)8 x 110kg (+10kg)8 x 110kg (+10kg) Pull upx 8 (+3 rep)x 5 (+1 rep)x 5 (+1 rep) Dumbbell row10 x 24kg (+2kg)10 x 24kg (+2kg)10 x 24kg (+2kg) Donkey calf raise15 x 40kg15 x 40kg15 x 40kg15 x 40kg Closegrip pulldown12 x 50kg (+5kg)10 x 55kg (+10kg)9 x 55kg (+10kg) Calf raise (on leg press)15 x 90kg15 x 90kg15 x 90kg15 x 90kg15 x 90kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 17, 2012 Author Share Posted March 17, 2012 Barbell overhead press12 x 20kg10 x 40kg8 x 40kg5 x 40kg Seated dumbbell overhead press10 x 16kg10 x 16kg10 x 16kg Incline skullcrusher10 x 35kg10 x 35kg10 x 35kg Tricep pushdown (v bar)8 x 28.75kg8 x 28.75kg10 x 28.75k Face pull10 x 23.75kg10 x 26.25kg10 x 28.75kg Upright row (superset with plate raise10 x 35kg10 x 35kg10 x 35kg Front plate raise (superset with upright row)10 x 35kg10 x 35kg10 x 35kg 5 mins X Trainer Link to comment Share on other sites More sharing options...
robert Posted March 17, 2012 Share Posted March 17, 2012 How are things going? Hope all is awesome. Wishing you a great weekend of rest or training. -Robert Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 18, 2012 Author Share Posted March 18, 2012 How are things going? Hope all is awesome. Wishing you a great weekend of rest or training. -Robert Yes all good thanks! Gaining How about you, everything on track? When are you planning on stepping on stage again? Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 18, 2012 Author Share Posted March 18, 2012 Hanging straight leg raisex 12x 10 Hanging bent leg raisex 15x 15 Cable crunch15 x 26.25kg15 x 26.25kg15 x 26.25kg15 x 26.25kg15 x 26.25kg Cable oblique crunch15 x 11.25kg15 x 11.25kg15 x 11.25kg15 x 11.25kg Side bend15 x 28.75kg15 x 28.75kg15 x 28.75kg15 x 28.75kg Barbell ab rollx 8x 8x 8 Crunch (superset with reverse crunch)x 15x 15x 15x 15x 15 Reverse crunch (superset with crunch)x 15x 15x 15x 15x 15 Plankx 30secsx 30secsx 30secs Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted March 20, 2012 Author Share Posted March 20, 2012 My legs hurt Barbell squat12 x 012 x 20kg1 x 50kg1 x 60kg1 x 70kg1 x 80kg1 x 90kg8 x 100kg8 x 100kg8 x 100kg Leg Press20 x 70kg20 x 70kg20 x 70kg Calf raise15 x 70kg15 x 70kg15 x 70kg15 x 70kg15 x 70kg Leg Curl12 x 60kg8 x 60kg10 x 40kg12 x 40kg12 x 25kg Leg Extension10 x 65kg10 x 65kg10 x 65kg12 x 40kg12 x 20kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted April 9, 2012 Author Share Posted April 9, 2012 Sorry for the lack of updates, having some laptop issues that makes it all a bit tricky. Weight gain appears to have stalled a little bit (despite upping calories to 5000 on workout days!) and in fact if anything I feel like I've los a bit of fat... All of my major lifts have had good gains of late although a tricep tendonitis means I'm having to lay off the pressing and tricep exercises. I'm also going back to a 3 day split (working chest and shoulders on the same day - doing isolation exercises to try and rest the tricep as much as possible). PBs for lifts are now Squats 135kg x 1, 115kg x 8, Deadlift 140kg x 8, OHP 45kg x 8, Decline bench 70kg x 8. Todays workout: Barbell Squat12 x 20kg1 x 60kg1 x 70kg1 x 80kg1 x 100kg8 x 110kg8 x 110kg8 x 110kg Leg Press20 x 85kg20 x 85kg20 x 85kg Calf Raise (on parallel leg press)20 x 40kg15 x 40kg20 x 40kg20 x 40kg20 x 40kg Leg Curl12 x 55kg12 x 55kg12 x 55kg Leg Extension12 x 60kg12 x 60kg10 x 60kg Calf raise (on 45deg leg press)15 x 85kg15 x 85kg15 x 85kg Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted April 20, 2012 Author Share Posted April 20, 2012 Oops been a bit slack with the logging again so this will be a long one! Took a few days off and was back in on Monday to do legs. Didn't squat as my triceps were feeling a little sore. Wednesdays chest/shoulders had no pressing movements and feel much better for it and the pain in the triceps have gone. Will repeat this week again and then try adding in something for triceps but keep it light. Also have a picture update... http://distilleryimage4.s3.amazonaws.com/2b1d230486ef11e181bd12313817987b_7.jpg Monday - Legs Leg Press:0 kg x 20 reps50 kg x 5 reps70 kg x 5 reps80 kg x 3 reps90 kg x 1 reps100 kg x 1 reps 120 kg x 1 reps 130 kg x 1 reps 150 kg x 10 reps150 kg x 10 reps150 kg x 10 reps150 kg x 10 reps Calf Press On The Leg Press Machine:50 kg x 15 reps50 kg x 15 reps50 kg x 15 reps50 kg x 15 reps50 kg x 15 reps Seated Leg Curl:60 kg x 12 reps60 kg x 12 reps60 kg x 10 reps Leg Extensions:60 kg x 12 reps60 kg x 12 reps60 kg x 9 reps Body Weight Lunge:40 reps40 reps40 reps Wednesday Chest/Shoulders Superset, Side/Front/Rear raise:5 kg x 12 reps 5 kg x 12 reps 5 kg x 12 reps Bent-Arm Dumbbell Pullover:10 kg x 15 reps 10 kg x 15 reps 10 kg x 15 reps Dumbbell Flyes:5 kg x 15 reps 7.5 kg x 15 reps7.5 kg x 15 reps Machine Chest Fly (Pec Deck):15 kg x 12 reps15 kg x 12 reps15 kg x 12 reps Friday - Back Barbell Deadlift:60 kg x 10 reps80 kg x 1 reps 90 kg x 1 reps 110 kg x 1 reps130 kg x 1 reps 130 kg x 8 reps 130 kg x 5 reps 120 kg x 8 reps Wide-Grip Pull-Up:5 reps 5 reps 4 reps Close Grip Chin-Up:5 reps5 reps4 reps Bent Over Barbell Row:50 kg x 12 reps 50 kg x 12 reps 50 kg x 12 reps Close-Grip Front Lat Pulldown:45 kg x 10 reps40 kg x 12 reps35 kg x 15 reps Calf Press On The Leg Press Machine:50 kg x 20 reps50 kg x 20 reps50 kg x 20 reps50 kg x 20 reps50 kg x 20 reps Seated Calf Raise:14 kg x 15 reps14 kg x 15 reps14 kg x 15 reps14 kg x 15 reps Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 20, 2012 Share Posted April 20, 2012 nice wheels! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted April 20, 2012 Author Share Posted April 20, 2012 nice wheels! They are getting there! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted April 22, 2012 Author Share Posted April 22, 2012 Interesting, I've plugged my diet into myfitnesspal and I'm eating an extra 1000calories apparently!! http://www.myfitnesspal.com/food/diary/itsjustrobbieok?date=2012-04-20 Weight is hardly budging though! :/ Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted April 23, 2012 Author Share Posted April 23, 2012 Stiff-Legged Dumbbell Deadlift:0 kg x 12 reps 12 kg x 3 reps 20 kg x 12 reps20 kg x 13 reps20 kg x 12 reps20 kg x 12 reps Leg Press:50 kg x 10 reps80 kg x 3 reps 120 kg x 3 reps 150 kg x 12 reps150 kg x 12 reps150 kg x 12 reps150 kg x 12 reps Calf Press On The Leg Press Machine:60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps 60 kg x 20 reps Leg Extensions:50 kg x 15 reps 50 kg x 15 reps 50 kg x 14 reps Seated Leg Curl:50 kg x 15 reps 50 kg x 15 reps 50 kg x 15 reps Barbell Lunges:10 kg x 40 reps 10 kg x 40 reps 10 kg x 40 reps (walking lunge with medicine ball) Stretching:0:15:00 Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted April 25, 2012 Author Share Posted April 25, 2012 Woo! Pressing without pain! Tried to keep the weight down on the pressing, probably could have done with dropping a bit more weight off the bench but no pain (just pump!). Was surprised how hard the OHP. Was good to drop some weight off, made me think more about squeezing the muscle, especially with the pushdowns. Barbell decline bench press (super slow negative, pause on chest):20 x 20kg10 x 30kg5 x 40kg9 x 50kg10 x 50kg8 x 50kg Dumbbell standing overhead press:12 x 12kg11 x 12kg8 x 12kg Side/front/rear raise superset:12 x 5kg12 x 5kg12 x 5kg Dumbbell pullover:12 x 12.5kg12 x 12.5kg12 x 12.5kg Tricep pushdown (v-bar):10 x 12kg12 x 21kg12 x 21kg12 x 21kg Machine Fly:15 x 15kg15 x 15kg12 x 15kg Link to comment Share on other sites More sharing options...
veggiesasquatch Posted April 25, 2012 Share Posted April 25, 2012 How many days is your split? I found going to 3 days a week a huge help in gaining mass. If you're doing supersets & the like I'd say to drop them. Shoulders I'd say a barbell OHP with db pressing for 4x12 reps or side & rear raises are enough. Especially if you're benching & hitting plenty of pull ups & dip. Actually give your shoulders chance to recover. Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted April 27, 2012 Author Share Posted April 27, 2012 Not the best start to the workout today, deadlifting felt very hard (although I didn't feel like I got the best nights sleep) :/ Rest of the workout was pretty good however, finished up with some crazy forearm pump at the end Barbell Deadlift:60 kg x 10 reps70 kg x 1 reps 80 kg x 2 reps 100 kg x 1 reps110 kg x 1 reps130 kg x 6 reps120 kg x 5 reps120 kg x 5 reps Wide-Grip Pull-Up:5 reps5 reps4 reps Close Grip Chin-Up:5 reps5 reps5 reps Bent Over Barbell Row:55 kg x 12 reps55 kg x 12 reps55 kg x 12 reps Close-Grip Front Lat Pulldown:45 kg x 12 reps45 kg x 10 reps45 kg x 10 reps Calf Press On The Leg Press Machine:60 kg x 20 reps60 kg x 20 reps60 kg x 20 reps60 kg x 20 reps Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted April 30, 2012 Author Share Posted April 30, 2012 Barbell Squat:20 kg x 10 reps70 kg x 3 reps 80 kg x 1 reps 90 kg x 1 reps 100 kg x 1 reps115 kg x 8 reps115 kg x 8 reps115 kg x 5 reps Stiff-Legged Barbell Deadlift:50 kg x 10 reps50 kg x 10 reps50 kg x 10 reps Leg Press:80 kg x 15 reps 80 kg x 15 reps80 kg x 15 reps Calf Press On The Leg Press Machine:60 kg x 20 reps60 kg x 20 reps60 kg x 20 reps60 kg x 20 reps60 kg x 20 reps Standing Barbell Calf Raise:60 kg x 15 reps60 kg x 15 reps Barbell Lunges:15 kg x 40 reps15 kg x 40 reps15 kg x 40 reps Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted May 2, 2012 Author Share Posted May 2, 2012 Still a bit weary of my triceps so kept the weight down a bit, bench press was done with a nice slow negative a pause on the chest and a solid push. Decided to put dips back into the workout which probably gave my triceps more of a pounding than they needed. My housemate has given me some grief because I have no added weight on there but dips is always something I have struggled with. I've vowed to hit 3 sets of 15 before adding any weight. Felt very weak for the dumbbell press, no doubt because of the dips and seated dumbbell shoulder press (why do I find shoulder presses so damn hard work?). Pushdowns gave me a great pump and I'm ditching dumbbell fly permanently to machine fly as I really feel it working 100x better. Pretty good workout overall. Weigh in yesterday has me at 78.8 (weight going up...) Decline Barbell Bench Press:20 kg x 20 reps 30 kg x 5 reps 40 kg x 5 reps 50 kg x 12 reps 50 kg x 12 reps 50 kg x 12 reps Dips - Chest Version:10 reps10 reps10 reps Seated Dumbbell Shoulder Press:12 kg x 12 reps 12 kg x 12 reps 12 kg x 12 reps Incline Dumbbell Bench Press:18 kg x 6 reps 12 kg x 12 reps12 kg x 10 reps Triceps Pushdown - V-Bar Attachment:21 kg x 16 reps 21 kg x 15 reps 21 kg x 15 reps Machine Chest Fly (Pec Deck):15 kg x 15 reps 20 kg x 15 reps 20 kg x 15 reps Calf Press On The Leg Press Machine:70 kg x 15 reps 70 kg x 15 reps 70 kg x 15 reps 70 kg x 15 reps 70 kg x 15 reps Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted May 4, 2012 Author Share Posted May 4, 2012 Great workout today, felt much much stronger than last week with deadlifts (although the last few reps were a killer). I always feel like a beast after back day. Barbell Deadlift:60 kg x 10 reps70 kg x 1 reps80 kg x 1 reps90 kg x 1 reps110 kg x 1 reps 120 kg x 1 reps 130 kg x 8 reps 130 kg x 8 reps 130 kg x 8 reps Wide-Grip Pull-Up:5 reps 5 reps 5 reps Close Grip Chin-Up:5 reps5 reps4 reps Bent Over Barbell Row:60 kg x 12 reps 60 kg x 12 reps 60 kg x 12 reps Close-Grip Front Lat Pulldown:35 kg x 15 reps40 kg x 15 reps40 kg x 15 reps Calf Press On The Leg Press Machine:60 kg x 20 reps60 kg x 20 reps60 kg x 20 reps60 kg x 20 reps60 kg x 20 reps Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted May 5, 2012 Author Share Posted May 5, 2012 Hmmm, up 2kg on last lot of measurements. Quads are 1cm bigger, gained on my biceps and neck too but everything else has stayed the same except my waist that has dropped 1cm. Seems odd! Link to comment Share on other sites More sharing options...
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