[Tonkin]

Monday

Chest and Triceps

Barbell Bench Press
set
1 for 20 reps (warm up)
2 higher weight for 12 reps
3 higher weight for 10 reps
4 higher weight for 8 reps (continue to failure)

Incline Dumbell press
set
1 12 reps
2 10 reps
3 8 reps (continue to failure)

Incline Dumbell Fly
set
1 12 reps
2 10 reps
3 8 reps

Rotate from week to week one of these using the same reps

Pec deck, Decline bench press, incline smith machine press

set
1 12 reps
2 10 reps
3 8 reps

Tricep push down
set
1 (Warm up) 15 - 20 reps)
2 12 reps
3 10 reps
4 8 reps

Reverse grip pushdown
set
1 12 reps
2 10 r
3 8 r

Tricep extensions with the EZ curl bar

set
1 12 r
2 10 r
3 8 r

[polish966]

wat weight u usin, jsut write in this log after each of ur training sessions, the guys will give u tips etc

[Tonkin]

wwell i dont know how much i lift.. i just lift how much i can for 15 reps then put it to 12 - 10 then 8, but i will calculate how much weight i lift.

[Rocky]

Always best to keep track of what weight you lift - that way you know if and how you are improving. Also, it looks like you may be pyramidding everything I'd think about doing a couple of warm up sets and then straight into your main weight.

P.S. Looking at the title of the thread, I hope you aren't going to be starting a seperate log for every muscle group. Keep it all in one please buddy! I'll change the title if you like! :)

[BigBen]

agree with rocky bro, that way youll know when u can take it up on the weights! Good luck, ask questions if u need to,

and

[MaKaVeLi]

yeah it wud be good for u and us to know what ur weights r... ur workout is too structured along the lines of pyramiding as rocky's mentioned. Anwayz it's good to see you're log finally up here and hopefully we'll be seeing some real progress from you

[polish966]

Yeah make sure u know what wieght your doing

[Tonkin]

(k) = kilo
back and biceps

Deadlifts
4 sets 15 (warm up) 12 - 10 - 8
25k,30,40,50

Lat pull down
3 sets 12 - 10 - 8
60k, 70k, 80k,

Machine cable rows
3 sets 12 - 10 - 8
40k,50k,60k

Barbell bent over rows
3 sets 12 - 10 - 8
20k,25k,30k

Preacher curls (alt)
4 sets 15 (warm up) 12 - 10 - 8
5k, 10k, 20k

EZ curl bar 21s
3 sets of 21 reps (7 low movements, 7 high movements, 7 full reps) heavier weights each set

20k,30k,40k

Hammer curls (alt)
3 sets 12 - 10 - 8
8k, 10k, 12k
give advice please, tell me what im doing wrong.

[Rocky]

Looks good to me. Good choice of exercises. Deads, Bent rows, pulldowns.
Nothing to fault there from me. Maybe rather than pyrammding up the weight do 1 or 2 warm up sets and then go straight into your main weight.

I merged this thread with your other one btw so we don't have loads of different logs for each bodypart and changed the title!

[Tonkin]

so what should my pyramiding be ?

[Rocky]

^What you are doing at the minute is pyramidding, going up the weight by increments and dropping the reps. I'd suggest doing a warm up or 2 with 50-70% of your main weight that you would use to get 6-8 reps, and then after those go straight to your main weight for 2 - 3 sets of 6-8.

[Tonkin]

i weigh 84 kilo im so confused.. lol, what u said rocky can you explain please.

[Nothin' but a peanut!!]

he means do warm ups that are near what you usually lift, but just about half less
what i think you're doing wrong is not lifting heavy enough - you're doing curls with 40 kg meanwhile you're bb rowing only 30 kg.
row more and curl less

[Rocky]

I hadn't noticed that about the curls and rows. I agree - your row should be bigger which makes me think either you aren't using the weight you are able to for rows, or you're doing curls with less than perfect form. But I may be wrong! :)

I'll give you an example of what I mean about the set structure:

Say for Bench you have a max weight of 60kg for 8 reps.

Rather than doing what you are currently doing which is 40kg x 12, 50kg x 10, 60kg x 8,

Do 30kg x 10, 40kg x 10, and then straight to your main weight for 2 sets 60kg x 8 - because you haven't used so much energy "pyramidding" up to your main weight you'll probably find you can either do more reps or use more weight.