benny boy Posted January 6, 2007 Share Posted January 6, 2007 06/01/07 Bench Press 52.5kg 2 x 6, 1 x 4Deadlift 67.5kg 2 x 5, 1 x 4Shoulder Press (2 dumbbells) 16kg 2 x 6, 1 x 4Skullcrusher 35kg 6, 5, 4Wrist Curl 15kg 5, 6, 8 (....ow ow ow...wow my forearms knew I was doing these! I actually did what Jonathan suggested letting the bar roll down to my finger tips and then brought it back up into a curl)Calf Raise 90kg 3 x 8Incline Crunch 30, 20, 14V-ups (with ball) 3 x 18 Link to comment Share on other sites More sharing options...
bunnylalu Posted January 6, 2007 Share Posted January 6, 2007 Way to go! Good to see you have your own log now - Link to comment Share on other sites More sharing options...
benny boy Posted January 8, 2007 Author Share Posted January 8, 2007 08/01/07 Squats 60kg 3 x 6 (still not getting low enough dammit!)Dips 2 x 8, 1 x 6Bent Over Row 30kg 3 x 6 (need to improve my technique on this and hit my back rather than my arms I think)Military Press 35kg 1 x 6, 4, 3Bicep Curl 35kg 1 x 5, 1, 2 (crap...affected by Bent over rows?)Leg Raises 1 x20, 2 x 10Lockouts 60kg 3 x 10 secs (my grip is crap)V-ups (with ball) 3 x 20 Link to comment Share on other sites More sharing options...
sydneyvegan Posted January 8, 2007 Share Posted January 8, 2007 Hey...Have you tried doing Box Squats?I was having trouble going deep enough in my squats, so I switched to box squats for a while and it fixed the problem...Just a thought.... Link to comment Share on other sites More sharing options...
jonathan Posted January 8, 2007 Share Posted January 8, 2007 Hey...Have you tried doing Box Squats?I was having trouble going deep enough in my squats, so I switched to box squats for a while and it fixed the problem...Just a thought.... A good suggestion Paused squats helped me get depth (I was going too deep) spot on too. Jonathan Link to comment Share on other sites More sharing options...
benny boy Posted January 10, 2007 Author Share Posted January 10, 2007 what are box squats? (yeah I should google it ) 10/01/07 Chest Press (2 x)22kg 3 x 6Chin ups -15kg 1 x 5, 2 x 4Lat Pull Down 45kg 3 x 8Narrow Grip Bench 35kg 3 x 6Calf Press 120kg 3 x 10Bar hangs 30, 20, 10 secondsIncline Crunch 30, 20 ,18V-ups 3 x 20 Link to comment Share on other sites More sharing options...
sydneyvegan Posted January 11, 2007 Share Posted January 11, 2007 Box Squats look like this...http://www.weightliftingdiscussion.com/boxsquat.htmlThere might be better explanations out there, but you get the idea Link to comment Share on other sites More sharing options...
benny boy Posted January 12, 2007 Author Share Posted January 12, 2007 yeah that is what I thought they were. Just got to find something at the gym that is the right height. Link to comment Share on other sites More sharing options...
benny boy Posted January 13, 2007 Author Share Posted January 13, 2007 13/01/07 Bench Press 52.5kg 1 x 6, 2 x 4 Deadlift 67.5kg 2 x 6, 1 x 4 Shoulder Press (2 dumbbells) 16kg 3 x 6Skullcrusher 35kg 3 x 6Wrist Curl 25kg 2 x 6, 1 x 4Calf Raise 95kg 3 x 6 Incline Crunch 30, 20, 17 V-ups (with ball) 2 x 20, 1 x 13 Link to comment Share on other sites More sharing options...
benny boy Posted January 15, 2007 Author Share Posted January 15, 2007 15/01/07 Squats 42.5kg 3 x 8 (okay so I put a bench behind me when I touched the bench I was parallel however I didn't want to sit on it so I went down to a couple of centimeters off the bench each time...my legs felt wobbly afterwards!! )Dips 2 x 8, 1 x 6Bent Over Row 35kg 3 x 6Military Press 35kg 1 x 6, 4, 3Bicep Curl 35kg 1 x 5, 2, 3Leg Raises 1 x20, 2 x 15Lockouts 55kg 2 x 15 secs, 2 x 12 secsV-ups (with ball) 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted January 17, 2007 Author Share Posted January 17, 2007 17/01/07 Chest Press (2 x)22kg 1 x 8, 7 24kg 1 x 4Chin ups -15kg 2 x 4, 1 x 3Lat Pull Down 50kg 3 x 6Narrow Grip Bench 35kg 2 x 6, 1 x 4 (I had to use one of the thicker bars)Calf Press 150kg 3 x 10Bar hangs 15, 10, 5 seconds (rubbish )Incline Crunch 30, 20 ,19V-ups 3 x 20 Link to comment Share on other sites More sharing options...
sydneyvegan Posted January 17, 2007 Share Posted January 17, 2007 The Box Squats you did sound good... I do a similar thing using a bench, although I touch, and we are around the same height. The wobbly legs is a good sign, as it shows you are hitting the muscles differently or targeting a weaker part of your squat. Link to comment Share on other sites More sharing options...
benny boy Posted January 20, 2007 Author Share Posted January 20, 2007 20/01/07 Football for 2 hours Bench Press 52.5kg 3 x 6Deadlift 65kg 1 x 4,3,2 (hmmm, couldn't find the short bar so had to use one of the longer ones which didn't feel right.)Shoulder Press (2 dumbbells) 16kg 1 x8, 2 x 7Skullcrusher 35kg 1 x 6, 2 x 8Wrist Curl 25kg 1 x 8, 2 x 6 (my form wasn't great though)Calf Raise 95kg 3 x 7Incline Crunch 30, 14, 14 (I have no idea what was going on here)V-ups (with ball) 3 x 20 Link to comment Share on other sites More sharing options...
jonathan Posted January 21, 2007 Share Posted January 21, 2007 When you say "the short bar" and "the long bar" are you refering to standard versus olympic bars? I ask only so that I can recommend using an olympic bar all the time. Basically when deadlifting with an oly bar, don't do less than 60kg (bar + 20kg plate at each side) as the starting height is likely to be wrong. I would advise against getting too comfortable with the standard bar as once your deadlift gets past 100kg, they aree unsafe to use. Jonathan Link to comment Share on other sites More sharing options...
benny boy Posted January 21, 2007 Author Share Posted January 21, 2007 When you say "the short bar" and "the long bar" are you refering to standard versus olympic bars? I ask only so that I can recommend using an olympic bar all the time. Basically when deadlifting with an oly bar, don't do less than 60kg (bar + 20kg plate at each side) as the starting height is likely to be wrong. I would advise against getting too comfortable with the standard bar as once your deadlift gets past 100kg, they aree unsafe to use. Jonathan Use olympic bar...check! There are 3 types of bar at the gym, the thinner ones, the thicker ones (which I assume are the olympic bars) and then one bar that is the same thickness as the thick bars but shorter. Out of interest do people factor the bar into their weights when they post 1RM and training logs then? I've never done that, just the plates I've lifted. Link to comment Share on other sites More sharing options...
benny boy Posted January 22, 2007 Author Share Posted January 22, 2007 22/01/07 Squats 42.5kg 2 x6, 1 x 8 Dips 3 x 8Bent Over Row 32.5kg 3 x 6Military Press 35kg 3 x 6Bicep Curl 35kg 1 x 6, 2 x 4Leg Raises 2 x20, 1 x 15Lockouts 65kg 2 x 12 secs, 1 x 10 secsV-ups (with ball) 3 x 20 Link to comment Share on other sites More sharing options...
lelle Posted January 22, 2007 Share Posted January 22, 2007 Bicep Curl 35kg 1 x 6, 2 x 4 <- wow! you did them using a barbell and two hands I guess, but nonetheless that's quite some weight! good work! Link to comment Share on other sites More sharing options...
benny boy Posted January 29, 2007 Author Share Posted January 29, 2007 29/01/07 Chest Press 22kg 1 x 8,7,6Chin ups -15kg 1 x 5,4,3Lat Pull Down 50kg 3 x 6Narrow Grip Bench 27.5kg 3 x 6Calf Press 170kg 3 x 10Bar hangs 30, 20, 14 secondsIncline Crunch 30, 20 ,18V-ups 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted January 31, 2007 Author Share Posted January 31, 2007 31/01/07 Bench Press 45gk 2 x 6, 1 x 5 Deadlift 65kg 3 x 6 Shoulder Press (2 dumbbells) 16kg 3 x 8 (couldn't get 18kg up though on my left side. ) Skullcrusher 35kg 2 x 8Wrist Curl 25kg 1 x8, 2 x 6Calf Raise 90kg 3 x 8 Incline Crunch 30, 20, 14 V-ups (with ball) 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted February 3, 2007 Author Share Posted February 3, 2007 03/02/07 Squats 42.5kg 3 x 8 (Still not touching that damn bench!)Dips 4 kg 1 x 8, 2 x 6Bent Over Row 35kg 3 x 6Military Press 35kg 1 x 6,5,4Bicep Curl 35kg 2 x 4, 1 x 2Leg Raises 20, 18, 14Lockouts 65kg 1 x 12 secs, 3 x 10 secsV-ups (with ball) 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted February 5, 2007 Author Share Posted February 5, 2007 05/01/07 Chest Press 22kg 2 x 10, 1 x 8 (I want to move up to 24kg, but I can't physically get the first rep up into the air )Chin ups -15kg 1 x 6,5,4 (progress? but for how long?)Lat Pull Down 50kg 3 x 6 Narrow Grip Bench 32.5kg 3 x 6 Calf Press 190kg 3 x 10 Bar hangs 30, 20, 15 seconds Incline Crunch didn't have time V-ups 3 x 25 (so I put an extra 5 on these) Link to comment Share on other sites More sharing options...
bunnylalu Posted February 6, 2007 Share Posted February 6, 2007 05/01/07 V-ups 3 x 25 (so I put an extra 5 on these) I forgot about those! They will help my ab workout considerably! Link to comment Share on other sites More sharing options...
benny boy Posted February 8, 2007 Author Share Posted February 8, 2007 07/02/07 Bench Press 45gk 1 x 8, 2 x 6Deadlift 67.5kg 3 x 6Shoulder Press (2 dumbbells) 18kg 1 x 6, 2 x 5Skullcrusher 35kg 3 x 8Wrist Curl 25kg 3 x 6Calf Raise 95kg 3 x 6Incline Crunch 30, 20, 20V-ups (with ball) 1 x 25, 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted February 11, 2007 Author Share Posted February 11, 2007 10/02/07 Squats 45kg 3 x 6 (going as low as before, touched the bench a couple of times too!! )Dips 6kg 2 x 6, 1 x 4Bent Over Row 35kg 3 x 6Military Press 15kg 2 x 6 1 x 4 (this is with the olympic bar)Bicep Curl 15kg 2 x 4, 1 x 2 (as above)Lockouts 65kg 1 x 15 secs, 1 x 12 secs, 1 x 8 secsV-ups (with ball) 1 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted February 12, 2007 Author Share Posted February 12, 2007 12/02/07 Chest Press 24kg 2 x 6, 1 x 5Chin ups -15kg 2 x 6, 1 x 5Lat Pull Down 55kg 1 x 5, 4, 2 (oops over did it here and tweaked one of my muscles, nothing serious though I think.)Narrow Grip Bench 35kg 3 x 6Calf Press 200kg 3 x 10Bar hangs 15, 10, 8 seconds (rubbish! )Incline Crunch 30, 22 ,20V-ups 2 x 25, 1 x 20 Link to comment Share on other sites More sharing options...
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