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30 for ten, that'll be the day!

Don't forget to double the sets add 25% plus weight on the lunges if you drop the reps, lol you're going to hate me!!!

Hahaha oh man I totally do! :P

Although I only added one extra set.. And didn't put the weight up too much.. Il just keep increasing from here

 

So I woke up in the strangest mood.. Had an overwhelming urge to pound the crap out of my punching bag at like 6am.. Didn't have work till 10ish so got in some early morning training.

 

Big warm up, taekwondo drills and lots of punches, almost got it all out of my system..

 

DB hammer curls- weight is per dumbbell and reps are per arm

10Kg x 10 reps

10Kg x 10 reps

15Kg x 8 reps

17.5Kg x 6 reps

Finished with a drop set to band curls x 30 ouchhhhhhh

 

Lunges (took some advice and kept reps at 5 per leg which was a lot better! )

10Kg x 5 reps each leg + superset of calf raises 10Kg x 30 reps

10Kg x 5 reps each leg + superset of calf raises 10Kg x 30 reps

20Kg x 5 reps each leg + superset of calf raises 20Kg x 30 reps

20Kg x 5 reps each leg + superset of calf raises 20Kg x 30 reps

25Kg x 5 reps each leg + superset of calf raises 25Kg x 30 reps

Calf torture eurghhhhh

 

Ab crunches

5Kg x 20 reps

5Kg x 20 reps

5Kg x 20 reps

10Kg x 30 reps

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Were you skinny like that when you started this journal?

 

Nah this was when I was 18 so 6 years ago, I only started this journal maybe a couple years ago. I don't have any decent photos of my frame from around then, I wish I had a proper before photo..

 

Ha nah not skinny fat, I was always stupidly skinny!

 

And cheers mike! I'm still not done though

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Shoulders today! I slept weird and my back has been feeling a little off all day so I'm skipping rows..

 

DB overhead press - weight is per dumbbell and reps are per arm.

10Kg x 10 reps

10Kg x 10 reps

15Kg x 10 reps

25Kg x 5 reps! Pretty happy with this

Drop set all the way down to 5Kg x 30 reps haha just some shoulder punishment

Next shoulder session I'll go as high as 20Kg, slow and steady

 

Side raises

5Kg x 12 reps

5Kg x 12 reps

10Kg x 12 reps

15Kgx 12 crap reps.

 

Shrugs, I don't feel like my traps have increased in size or strength for so long.. To make things worse I can't really put anymore than 22.5Kg on my dumbbells because then I have to use the big weight plates which are too awkward and roll up my sides when shrugging.. Any suggestions for traps would be greatly appreciated

20Kg x 20 reps

20Kg x 20 reps

22.5Kg x 20 reps

22.5Kg x 20 reps

Drop set 10Kg x 20 reps

 

I did some plate pinching for forearm work, kept it light to get used to doing them!

And that's all for tonight! Planning on sinking some ales tomorrow night, the supermarket where I used to work are having their Christmas party and I've been invited along haha

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Dude, I've got a killer trap exercise right here...

 

Ski Swings

 

Start Position: Dumbbells in each hand, neutral grip, hands at your sides, feet just inside of shoulder width, and knees slightly bent.

 

Execution: Using your entire body, explosively swing the dumbbells out in front of you, and up over your head, as you straighten legs to fully standing (like a deadlift motion). One solitary motion, much like a kettlebell swing. Allow the DB's to swing back down (watch out for your knees!), meanwhile bending knees again, until the DB's reach just behind the waist. Repeat. 3 sets of 15 @ 25lbs. Await DOMS.

 

Here's a diagram, maybe you know her? lol http://www.fitbie.com/sites/default/files/dumbbell-skier-swing-ex_0.jpg

 

I love these, but haven't done them in a while. First time I did them my upper traps were sore for three days. Kind of gave them up after my shoulders started bothering me (thanks to front raises, not these).

 

Nice workout otherwise bro!

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I don't have the weight for farmers walks mate :/ but I'll work with what I've got

 

Had an easy day at the office today and I've been stoked to train all day!

Chest and triceps mainly.

 

DB bench press

10Kg x 12 reps per arm

20Kg x 12 reps per arm

30Kg x 11 reps per arm! 3 more than last time!

Push ups x 20 reps

Push ups x 20 reps, I basically fell on my face by the end.

 

Skull crushers

10Kg x 12 reps

20Kg x 12 reps

20Kg x 12 reps

30Kg x 10 reps, will repeat this weight every session until I hit 12 reps

 

Front raises

10Kg x 12 reps

10Kg x 12 reps

15Kg x 12 reps

25Kg x 5 reps.. Had the big plates on which made it a bit awkward as I was basically hitting myself in the thighs..

 

Little bit of grip training and that's all for today!

 

Hopefully training legs after work tomorrow, depending on how tired I am..

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Work yesterday was waaaay too intense.. I spent a whole day clearing trees and dragging them.. So when I got home it was xbox with my feet up and no training for me!

I did train this afternoon though!

Mostly legs with some biceps/abs

 

Hammer curls weight per dumbbell and arm

10Kg x 10 reps

10Kg x 10 reps

15Kg x 8 reps (less reps so I could go further on the lasst set)

17.5Kg x 7 reps. Will repeat until I get 8 haha

Resistance band curls x 25 reps! Ouch

 

Lunges

10Kg x 5 reps each leg

10Kg x 5 reps each leg

20Kg x 5 reps each leg plus 30 calf raises

20Kg x 5 reps each leg plus 30 calf raises

30Kg x 5 reps each leg plus 30 calf raises

 

Ab crunches

5Kg x 20 reps

5Kg x 20 reps

10Kg x 20 reps

10Kg x 20 reps

Dropset 0 weight x 20 reps

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Today's training was weird... My girlfriend came in the room to hang out and started training with me hahaha, she's a dancer so was doing squats/lunges and ab stuff but I taught her how to do side raises and shrugs haha.

So basically I didn't get as much done as I planned.

 

DB overhead press- weight is per dumbbell and reps are per arm

10Kg x 10reps

10Kg x 10 reps

15Kg x 10 reps

20Kg x 10 reps

This was a deload, I'm stoked to get up to 30Kg!

 

Side raises-weight is per dumbbell and reps are per arm

5Kg x 12 reps

5Kg x 12 reps

10Kg x 12 reps

10Kg x 12 reps

 

DB rows- weight per dumbbell reps are per arm

10Kg x 12 reps

10Kg x 12 reps

20Kg x 12 reps

20Kg x 12 reps

 

DB shrugs-weight per dumbbell reps per arm.

10Kg x 20 reps

10Kg x 20 reps

20Kg x 20 reps

20Kg x 20 reps

 

Didn't get a chance to try that other trap workout. I didn't wanna try it with the girlfriend present as I wasn't sure what I was actually doing. Also no farmers walks but will get round to those eventually!

Bench press tomorrow! I'm stoked!

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Ahha I hope il eventually be able to get the 30Kg DB s up!

 

So today I trained super late!

DB chest press- weight per dumbbell reps per arm.

10Kg x 12 reps

20Kg x 12 reps

32.5Kg x 10 reps

 

Press ups

X20 reps

X20 reps

 

Skull crushers

I finally got the form right and jeeeesus they're hard! And totally crush your triceps haha

10Kg x 12 reps

10Kg x 12 reps

20Kg x 12 reps

20Kg x 12 reps

 

Front raises

10Kg x 12 reps

10Kg x 12 reps

15Kg x 12 reps

25Kg x 10 reps

 

Finished up with some tricep dips!

20 reps

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Went out for my dad's birthday last night to a Chinese restaurant, had never heard of the place before so I was a little worried that there wouldn't be much option for me. I was so wrong! For a starter I had deep fried bean curd with salt and pepper.. Just amazing.. For main I had bean curd with bell peppers and black bean sauce all washed down with a couple of bottles of Tsingtao beer!

I love Chinese food!!!!

 

Anyways, today's training was an early one!

Legs/biceps/forearms/abs

 

DB bicep hammer curls- weight is per dumbbell and reps are per arm!

5Kg x 12 reps

10Kg x 10 reps

15Kg x 8 reps

17.5Kg x 8 reps (had to cheat on the last rep for left arm)

Resistant band curls x 25 reps

 

Ab crunches with weight plates

5Kg x 20 reps

5Kg x 20 reps

10Kg x 20 reps

10Kg x 20 reps

Drop to 0Kg x 30 reps

 

Lunges- reps are for each leg

10Kg x 5 reps + 10Kg calf raises x 30 reps

10Kg x 5 reps + 10Kg calf raises x 30 reps

20Kg x 5 reps + 20Kg calf raises x 30 reps

20Kg x 5 reps + 20Kg calf raises x 30 reps

32.5Kg x 5 reps + 32.5Kg calf raises x 30 reps

 

Finished with plate pinches and grip trainer!

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Some good training going down here! Keep plugging at it Rossco.

 

I only got the 22's overhead for 8 reps, I'm going to work at this though!!

 

Also, you need more weights and or longer dumbells, don't let your equipment hold you back

 

Thanks man

Yeah I have the equipment back at my parents house but in my new pad I don't have the space and the floor isn't really strong enough to withstand 200Kg deadlifts :P may have to join a gym again in the new year but I hate most people in gyms haha

 

Am hitting 22.5kg tonight :0 just stopping for fruit and coffee and will hit them hard! I wanna get 8 at least but really want 10!

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