[polish966]

and chest today was awesome...

bench press
40 kgs 12 reps
50 kgs 10 reps
55 kgs 8 reps
60 kgs i didnt do full ones coz i need a spotter i m kind of scared to go higher coz i dropped the bar on me before so yea i did 8 half reps like not all the way down

incline dumbell press
15 kg 12 reps
17.5kg 10 reps
20 kg 9 reps
22.5kgs 6 reps

incline fly super set with 12 push ups after every set
15 kg 12 reps
17.5 kg 10 reps
20 kg 8 reps

incline smith machine
30 kgs for 10 reps
35 kgs 8 reps
40 kgs for 5 reps

decline fly on the free motion machine
45 kgs 10 reps
50 kgs 8 reps
60 kgs 6 reps

tricep pulldown
15 kgs 12 reps
20 kgs 10 reps
23 kgs 8 reps

tricep push down
15 kgs 12 reps
20 kgs 10 reps
23 kgs 8 reps

what are the worst genetics called coz thats what i have i think...

[Nothin' but a peanut!!]

no man your legs are alway flogged just give it time chest will get better if not you can just be the next tom platz! give it time and yor genetics will show to be not that bad!!

[polish966]

Originally Posted by Nothin' but a peanut!!

no man your legs are alway flogged just give it time chest will get better if not you can just be the next tom platz! give it time and yor genetics will show to be not that bad!!

you re probably right but its jsut i trained with a mate who isnt too serious and he jsut picks up like 17.5 kilo dumbells and does 6 reps and i m thinkin man i must suck, but i guess i can see changes like can see the outline for a double bicep wen i tence

[Rocky]

Damn that was a big session. Don't worry about your genetics, mine are crap too. If you're training in the best way for you as hard as you can then you'll make the improvements. You're seeing them yourself anyway, so something must be working.

[polish966]

rest day today 2moro im at my new gym, should be interesting

[polish966]

alirght new gym today i was in need of a change, did legs today

leg extension 45 kgs 40 reps

squats
50 kg 15 reps
65 kgs 12 reps
85 kgs 10 reps
85 kgs 8 reps

hack squats
50 kgs 12 reps
95 kgs 10 reps
135 kgs 8 reps
155 kgs 8 reps

Leg press
100 kgs 12 reps
150 kgs 10 reps
200 kgs 8 reps
230 kgs 8 reps

leg curls
90 pounds 12 reps
110 pounds 10 reps
130 pounds 8 reps
150 pounds 3 reps

that was all i did, anyone know what are some more ham exercises apart from stiff leg deadlifts? next legs day i m gonna add lunges

[Nothin' but a peanut!!]

leg curl in its variations
seated standing or one legged

high stance leg presses also hit to some degree
and lunges are great
man i dont know why ur leg weights are so huge to everything else but they are good!!

[polish966]

yeah i dont know either

[Rocky]

Damn impressive leg day. High weight for solid reps. Keep it up man. :)

[polish966]

yeah my legs day is starting to get too easy, in hack squats for example but it just scares me like doing close to 300 kgs and dropping it, i cant understand why my upper body is so crap compared to my legs

anyway starting a creatine cycle today again, i jsut got pure monohydrate and gonna mix it with 1 teaspoon of dextrose, how many grams and how many times do u think i shud take, shud i load?

[Rocky]

lol - I'm the opposite. My legs are crap! :)

With regard to the creatine. Personally I prefer to load. 5 teaspoons a day for 5 days then 1 per day after that.

[polish966]

alright endorush is still workinggreat,idid shoulders today felt great like i cud kept going,i added another compound movement to my normal routine i did arnold press, my new gym has all these new machines that ihavent used before which has motivatated me even more...

Military press

warm up 8 kgs 15 reps
12.5 kgs 12 reps
15 kgs 10 reps
17.5 kgs 8 reps
i was so pumped i cud have done another 2 sets at 20 and 22.5 but i couldnt get my left dumbell up so now i m gonna get a training partner for sure

arnold press
12.5 12 reps
15 10reps
17.5 8 reps

lat raises (this is normally my worst excercise so the weight is terrible)
6kgs 12 reps
7 kgs 10reps
8 kgs 8 reps

rear delt fly on the pec deck
12 reps
10reps
8 reps cant remember the weight on this

machine over headpress

70 lbs 12 reps
70 lbs 10reps
70 lbs 8 reps

shrugs
3 sets 0f 12 42 kilo barbell