[YM123]

I never workout on a Sat but i had some spare time so i thought id give it ago

Triceps

Close Grip Bench Press
60kgx8
70kgx8
75kgx6
75kgx5
75kgx4

Skull Crushers (don't know weight of bar)
20kgx8
20kgx8
20kgx8

Pushdowns
45kgx15
50kgx15
55kgx15 then strip to 45kgx8, then 35kgx6

Calves

Standing Calf Raise
75kgx15
75kgx15
75kgx15

[YM123]

I usually train back and biceps but i have decided to give back a day of its own and add my bicep workout onto the end of leg day. This way i can hit my back harder than ever and my biceps will be feeling more fresh on leg day as i haven't pre-fatigued them whilst workoing on my back.

Back

Deadlifts
2 warm up sets
100kgx6
105kgx6
110kgx5

Chins (pretty ****, haven't done them in ages)
8
7
6

Dumbell Row
30kgx10
30kgx10
30kgx10

Rear Delts

Bent Over Lateral
14kgx10
14kgx10
14kgx10

[YM123]

*Progress Check*

Start Weight: 145lbs
Current Weight: 152lbs
Weight Gain: +7lbs

I will now weigh myself on the 1st of every month so i can keep a check of how much weight i have gained,

Target for next weigh in (01/08/07): +3lbs (155lbs)

Overview:
Since i started this log my strength has continued to increase, which i am very satisfied with. My weight has also increased at a steady rate which i am also very pleased with. My training has felt very good lately and i haven't had many bad days, i think this is due to my increased motivation and determination to reach my goal of 170lbs before i cut. I hope the next month is as good as the previous and i make my target weight.

Here is a progress chart of my weight gain, this starts at143lbs:

[YM123]

Chest

Incline Dumbell Press
26kgx8
30kgx10
30kgx8, drop to 20kg then 4 reps

Flat Bench Press
60kgx10
70kgx7
70kgx7

Pec Deck
60kgx8
60kgx8
60kgx8

Dips
1 set of 15 reps to failure

Side Delts

Dumbell Lateral Raise
12kgx10
12kgx10
12kgx10, rest 10seconds then 4 reps

Calves

Standing Calf Raise
75kgx15
87.5kgx10
87.5kgx10
87.5kgx10
87.5kgx10

[YM123]

Legs

Squat
2 warm up sets
100kgx6
110kgx6
110kgx6
40kgx40

Leg Press
200kgx8
200kgx8
200kgx8

SLDL

40kgx12
(don't like these fell unnecessary strain on my back, not doing them any more)

Lying Leg Curl
55kgx8
55kgx8
55kgx8

Calves

Standing Calf Raise
75kgx15
87.5kgx10
87.5kgx10

[YM123]

Chest:

Incline Bench Press:
2 warm up sets
60kgx6
70kgx6
70kgx6

Flat Bench Press
60kgx8
70kgx8
70kgx8

Pec Deck
65kgx8
65kgx8
65kgx8

Side Delts

Side Lateral Raise
12kgx10
14kgx8, rest 10s then 4 reps
14kgx8, drop to 10kg then 4reps

[YM123]

Back

Deadlifts
2 warm up sets
100kgx6
105kgx6
110kgx5


Chins
8
8
6

Lat Pulldown
57.5kgx10
57.5kgx8, drop to 45kg then 5 reps

Cable Row
57.5kgx8
57.5kgx8
57.5kgx8

Calves

Standing Calf Raise
75kgx15
80kgx12
80kgx12

[aleksandar]

nice work mate, your definetly going to be getting big and strong with your workouts

[YM123]

thanks bro, comments like that really help!! cheers

[YM123]

Legs

Squat
2 warm up sets
100kgx6
110kgx6
115kgx6, then drop weight to 60kgx10reps


Leg Press
200kgx10
200kgx10
200kgx10, then drop weight to 150kgx10 reps


Lying Leg Curl
55kgx10
55kgx10
55kgx10

Calves

Standing Calf Raise
75kgx15
80kgx10
80kgx10

[YM123]

its my off day but i threw in some abs as i have been slacking on these lately

[Badcurl]

Good lifting!

[Beefcake]

Wow, 110kg x 5, great job brother!

[YM123]

^^^ cheers bro!