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itsjustrobbieok

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About itsjustrobbieok

  • Birthday 02/24/1980

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  1. 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!
  2. 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 reps 70 kg x 1 reps 80 kg x 1 reps 90 kg x 1 reps 110 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 reps 5 reps 4 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 reps 40 kg x 15 reps 40 kg x 15 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
  3. 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 reps 10 reps 10 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 reps 12 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
  4. Barbell Squat: 20 kg x 10 reps 70 kg x 3 reps 80 kg x 1 reps 90 kg x 1 reps 100 kg x 1 reps 115 kg x 8 reps 115 kg x 8 reps 115 kg x 5 reps Stiff-Legged Barbell Deadlift: 50 kg x 10 reps 50 kg x 10 reps 50 kg x 10 reps Leg Press: 80 kg x 15 reps 80 kg x 15 reps 80 kg x 15 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 Standing Barbell Calf Raise: 60 kg x 15 reps 60 kg x 15 reps Barbell Lunges: 15 kg x 40 reps 15 kg x 40 reps 15 kg x 40 reps
  5. 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 reps 70 kg x 1 reps 80 kg x 2 reps 100 kg x 1 reps 110 kg x 1 reps 130 kg x 6 reps 120 kg x 5 reps 120 kg x 5 reps Wide-Grip Pull-Up: 5 reps 5 reps 4 reps Close Grip Chin-Up: 5 reps 5 reps 5 reps Bent Over Barbell Row: 55 kg x 12 reps 55 kg x 12 reps 55 kg x 12 reps Close-Grip Front Lat Pulldown: 45 kg x 12 reps 45 kg x 10 reps 45 kg x 10 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
  6. 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 20kg 10 x 30kg 5 x 40kg 9 x 50kg 10 x 50kg 8 x 50kg Dumbbell standing overhead press: 12 x 12kg 11 x 12kg 8 x 12kg Side/front/rear raise superset: 12 x 5kg 12 x 5kg 12 x 5kg Dumbbell pullover: 12 x 12.5kg 12 x 12.5kg 12 x 12.5kg Tricep pushdown (v-bar): 10 x 12kg 12 x 21kg 12 x 21kg 12 x 21kg Machine Fly: 15 x 15kg 15 x 15kg 12 x 15kg
  7. Stiff-Legged Dumbbell Deadlift: 0 kg x 12 reps 12 kg x 3 reps 20 kg x 12 reps 20 kg x 13 reps 20 kg x 12 reps 20 kg x 12 reps Leg Press: 50 kg x 10 reps 80 kg x 3 reps 120 kg x 3 reps 150 kg x 12 reps 150 kg x 12 reps 150 kg x 12 reps 150 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
  8. 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! :/
  9. 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 reps 50 kg x 5 reps 70 kg x 5 reps 80 kg x 3 reps 90 kg x 1 reps 100 kg x 1 reps 120 kg x 1 reps 130 kg x 1 reps 150 kg x 10 reps 150 kg x 10 reps 150 kg x 10 reps 150 kg x 10 reps Calf Press On The Leg Press Machine: 50 kg x 15 reps 50 kg x 15 reps 50 kg x 15 reps 50 kg x 15 reps 50 kg x 15 reps Seated Leg Curl: 60 kg x 12 reps 60 kg x 12 reps 60 kg x 10 reps Leg Extensions: 60 kg x 12 reps 60 kg x 12 reps 60 kg x 9 reps Body Weight Lunge: 40 reps 40 reps 40 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 reps 7.5 kg x 15 reps Machine Chest Fly (Pec Deck): 15 kg x 12 reps 15 kg x 12 reps 15 kg x 12 reps Friday - Back Barbell Deadlift: 60 kg x 10 reps 80 kg x 1 reps 90 kg x 1 reps 110 kg x 1 reps 130 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 reps 5 reps 4 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 reps 40 kg x 12 reps 35 kg x 15 reps Calf Press On The Leg Press Machine: 50 kg x 20 reps 50 kg x 20 reps 50 kg x 20 reps 50 kg x 20 reps 50 kg x 20 reps Seated Calf Raise: 14 kg x 15 reps 14 kg x 15 reps 14 kg x 15 reps 14 kg x 15 reps
  10. Looks pretty good. You might want to consider a M/W/F legs push pull too. A rest day after working out is always a good idea.
  11. I am for the first time officially (according to the Bmi scale) overweight!
  12. Wouldn't this video tend to support them, though? He's pretty scrawny. Incredibly fit, yes, but small. Well my point was what most people classify as long distance running is not really distance running compared to distances covered by people like him, and you have to run A LOT in order to get that thin. And I'm willing to bet if that guy ate a lot more he would still have some muscle mass to show for it. -Kyle Why make gaining muscle any harder by running! You're obviously not a hard gainer!
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