sydneyvegan Posted August 10, 2006 Author Share Posted August 10, 2006 Box Squats2 x 10 x 155 Power Cleans2 x 10 x 132 Romanian Deadlifts2 x 10 x 264 Bench 2 x 10 x 220 Chins 2 x 10 -70lbs Bent over Rows2 x 10 x 132 Shrugs2 x 10 x 88 each hand Preacher Curls2 x 10 x 100 Rope Push Downs2 x 10 x 100lbs Calves2 x 10 x 200lbs Link to comment Share on other sites More sharing options...
sydneyvegan Posted August 15, 2006 Author Share Posted August 15, 2006 Deadlifts2 x 10 x 210 Squats2 x 10 x 240 Bench 2 x 10 x 230 Chins2 x 10 Dips2 x 10 Shrugs2 x 10 x 88 each hand Preacher Curls2 x 10 x 110 Bench Dips2 x 10 + 120lbs Calves 2 x 10 x 240 Link to comment Share on other sites More sharing options...
sydneyvegan Posted August 17, 2006 Author Share Posted August 17, 2006 Cleans2 x 10 x 154 Romanian Deadlift2 x 10 x 264 Bench 2 x 10 x 236 Lat Pull Downs2 x 10 x 154 Bentover Rows2 x 10 x 154 Dumbbell Shrugs2 x 10 x 100 Preacher Curls2 x 10 x 120 Rope Push Downs2 x 10 x 120 Calves2 x 10 x 260 Link to comment Share on other sites More sharing options...
sydneyvegan Posted August 22, 2006 Author Share Posted August 22, 2006 Deadlifts2 x 10 x 220 Squats2 x 10 x 250 Bench 2 x 10 x 242 Dumbbell Shrugs2 x 10 x 100 Military Press2 x 10 x 66 Preacher Curls2 x 10 x 127 Rope Pushdowns 2 x 10 x 140 Bench Dips2 x 10 + 132 Calves 2 x 15 x 280 Link to comment Share on other sites More sharing options...
sydneyvegan Posted August 23, 2006 Author Share Posted August 23, 2006 Clean and Push Press2 x 10 x 132 Romanian Deadlift 2 x 10 x 264 Incline Bench 2 x 10 x 176 Lat Pull downs2 x 10 x 180 Bent-over Rows2 x 10 x 160 Dumbbell Shrugs2 x 10 x 100 Chins1 x 10, 1 x 8 Tricep Push downs 2 x 10 x 180 Link to comment Share on other sites More sharing options...
sydneyvegan Posted August 28, 2006 Author Share Posted August 28, 2006 Deadlifts2 x 10 x 240 Box Squats2 x 10 x 165 Bench 2 x 10 x 248 Dumbbell Shrugs2 x 10 x 100 Preacher Curls2 x 10 x 132 Rope Push Downs2 x 10 x 160 Bench Dips2 x 12 + 132 Calves 2 x 15 x 300 Link to comment Share on other sites More sharing options...
sydneyvegan Posted August 29, 2006 Author Share Posted August 29, 2006 Push press2 x 10 x 143 Incline Bench 2 x 10 x 187 Bent over rows2 x 10 x 165 Romanian Deadlifts 1 x 3 at 220 then snap Argghhhh My Back again, I'm so pissed off, I can't believe it, serves me right for dropping the weight and getting slack with my form.... I was really starting to notice gains and now my training is disrupted again.... Link to comment Share on other sites More sharing options...
sydneyvegan Posted August 30, 2006 Author Share Posted August 30, 2006 I'm having the rest of the week off due to my back, so I got some measurements done instead....Here are my current stats... Weight 235lbsChest - 44.1"Arms - 15.2"Legs - 20.8"Waist - hmmmm I'll get back to you on that one..... but less than my chest..... I have gained 9lbs of solid muscle and reduced my bodyfat percentage a little, I have also gained in my bench press and deadlifts....Time to start cutting and for a change of routine.... Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 4, 2006 Author Share Posted September 4, 2006 NEW ROUTINE Day 1Back and BicepsHammer Curls3 x 8 x 50 Barbell Curls 21's3 at 77lbs Lat Pull downs2 x 6 x 200, 2 x 5 x 200 Dumbbell Shrugs3 x 10 x 100 Bench over Rows3 x 10 x 154 Seated Row3 x 10 x 200 Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 5, 2006 Author Share Posted September 5, 2006 Day 2 Cardio 20 mins on cross trainer 20 minutes on Tread mill Doesn't sound like much, but for a cardiophobe like me, it is a good thing. Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 6, 2006 Author Share Posted September 6, 2006 Day3Chest, shoulders and Triceps Bench 1 x 6 x 2201 x 6 x 2311 x 5 x 2421 x 5 x 248 Military Press4 x 6 x 66lbs Incline Bench 4 x 6 x 176 Bench Dips3 x 12 + 132lbs Rope Push downs3 x 12 x 120lbs 1 arm push downs3 x 12 x 60 Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 8, 2006 Author Share Posted September 8, 2006 Legs etcDeadlifts1 x 8 x 1321 x 6 x 2201 x 6 x 2421 x 6 x 264 Box Squats1 x 10 x 901 x 6 x 1321 x 6 x 1541 x 6 x 176 Cleans4 x 6 x 132 Calves4 x 20 x 300 Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 11, 2006 Author Share Posted September 11, 2006 Same as day 1, except I ran out of time and didn't get to do shrugs or seated row.... Did 4 sets of 6 at 55lbs on the hammer curls Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 12, 2006 Author Share Posted September 12, 2006 CardioCross Trainer and Running machine... Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 13, 2006 Author Share Posted September 13, 2006 Chest, shoulders and Triceps Bench Warm-up1 x 5 x 2201 x 5 x 2311 x 5 x 2421 x 3 x 2481 x 20 x 132 Flys 3 x 8 with 45lbs dumbells Dips1 x 8 1 x 8 1 x 6 Seated Shoulder Press1 x 10 x 1321 x 6 x 1541 x 6 x 165 Bench dips2 x 12 + 132lbs Rope Pushdowns4 x 6 x 120lbs Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 14, 2006 Author Share Posted September 14, 2006 Cardio20 mins cross-trainer20 mins Treadmill Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 18, 2006 Author Share Posted September 18, 2006 Day 1, Changed Bent over rows for supported row, where I did 3 x 12 x 140lbsDid Inclined Dumbell Curls instead of Hammer curls, 3 x 10 x 45lbs Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 19, 2006 Author Share Posted September 19, 2006 CardioCross Trainer, Treadmill and Bike... Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 20, 2006 Author Share Posted September 20, 2006 Bench1 x 20 x 1321 x 5 x 2201 x 5 x 2421 x 5 x 2531 x 5 x 264 Incline Dumbbell Bench1 x 10 x 662 x 10 x 77 Tricep Push downs3 x 10 x 200 Skull Crushers (ss close grip bench)3 x 10 x 77 Military Press3 x 10 x 66 Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 21, 2006 Author Share Posted September 21, 2006 CardioTreadmill and Cross trainer Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 22, 2006 Author Share Posted September 22, 2006 Deadlifts1 x 10 x 1321 x 5 x 2201 x 5 x 2201 x 5 x 2421 x 5 x 264 Hang Cleans4 x 5 x 132 Power Cleans2 x 5 x 132 Leg Press1 x 10 x 1761 x 6 x 4401 x 6 x 5281 x 6 x 6161 x 3 x 880 Calves4 x 20 x 300 Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 25, 2006 Author Share Posted September 25, 2006 Inclined Bicep Curls ss Reverse Barbell curls3 x 10 x 39 ss 3 x 10 x 77lbs Preacher curls4 x 5 x 110 Lat Pull Down Warm Up4 x 5 x 200 Bent over rows3 x 10 x 132 Dumbbell Shrugs3 x 10 x 100 Seated Row 3 x 12 x 200 Link to comment Share on other sites More sharing options...
Daywalker Posted September 25, 2006 Share Posted September 25, 2006 Nice consistent log work It's crazy how strong you are in flat bench compared to all other exercises! You diso-bencher! (you know i just say that 'cos bench is one of my weakest movements ) Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 25, 2006 Author Share Posted September 25, 2006 Thanks Daywalker... I think my bench is probably better than some of my other exercises, simply because the technique is easier to master...I didn't think my other lifting was that bad Still I like the idea that I'm a Disco bencher.... I think my cleans, deadlifts etc could be a lot more, I am just a little worried about my back and I think my technique is lacking as wellNone of the trainers at my gym are really into compound movements, instead focusing on machine based isolation work, so I find it hard to get proper advice on my technique. I'm 192cm, so sometimes it seems I have to move things a long way, compared to shorter guys... Link to comment Share on other sites More sharing options...
sydneyvegan Posted September 28, 2006 Author Share Posted September 28, 2006 Dumbbell bench press1 x 8 x 100lbs each hand1 x 8 x 100lbs each hand1 x 6 x 100lbs each hand1 x 4 x 100lbs each hand Incline Bench 4 x 5 x 175 Rope Push downs3 x 10 x 130 1 arm push downs3 x 8 x 70 Arnie Press3 x 8 with 55lbs dumbbells Rear Lateral Raises 3 x 8 x 33 dumbbells Link to comment Share on other sites More sharing options...
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