just a quick training bio
have been back in the gym for 22weeks after 14 months off
my main goal is to surpass my best bench press of 150kg(with blast shirt & wrist wraps)at 86kg body weight which i did when i was 19 by the time i hit 25.i intend to do it at 82kg body weight.
Day 1 01/08/08
Chest calves &bi's
bench press,
2xwarm up sets of 15 with 20kg bar
1st set 60kg 10 reps,easy quick reps to get the blood flowing
2nd after 30 secs rest set 80kg 10 reps,could feel the pump starting already
3rd set after 30 secs rest 100kg 5 perfect comp reps with 3 second pause,i consider this my 1st working set
4th set 110kg after 2 Min's rest 5 perfect comp reps,for my 2nd set i was fairly pleased at the ease in which i did them
5th and final set 120kg 3 comp reps my balance was a little off to the left so wasn't 2 pleased with that all in all good start to the workout.
Inclined Dumbbell Press
2xwarm up sets of 15 with 20kg dumbbells
1st set 34kg dumbbells for 10 clean reps,love this exercise its just ****ing fun
2nd set 38kg dumbbells for 10 clean reps after 1 min's rest,felf nice and easy yet fatigued at the end
3rd and final set 46kg dumbbells for 3 clean reps after 1 min's restdroped set-ted with 26kg dumbbells for 10 reps,this was worth the effort when i was so fatigued it would have been easy to not try a heaver weight i felt ****ed and good at the same time great.
seated hammer strength bench press
no warm up sets straight into it 40kg for 10 reps 5 quick breaths then another 10,the pump is going strong now but gets hard to sustain
rest time 30 secs 2nd set 70kg for 10 5 quick breaths then another 10
3rd and final set after 30 secs rest 100kg for 5 reps then drop set to 70kg for then 40 for ten,
inclined bench machine
after 30 secs rest 56kg for 10
after 30 secs rest 80kg for 10 reps
final set full stack maby 100kg for 5 the dropped to 50kg for 5 then 30kg for 10
final exercise for chest was 6 light sets of 60kg for reps of 10 on the pec deck
while super setting with the seated calve press 2 sets of 20 reps of 20kg weight then 2 sets of 15 on 40kg then 2 sets of 10 on 60kg
standing calve raise
3 sets of 15 on 50kg
then 1 set of 100kg for 10 reps drops to 50 for 20
Bi's ****ing hate training bi's
barbell curls
15 of 10kgx2
15 of 15kgx2
12 of 20kgx2
10 of 25kgx2
8 of 30kgx2
all done with perfect form no swinging elbows locked
standing dumbbell curls
15 of 8kgx2
10 of 12kgx2
drop set 8 of 16kg then 12 of 12 then 20 of 8
ez bar curls
10kg for 15
30 kg for 10x3
over head cable curls
12kg for 15
20kg for 12
30kg for 10
all done raw with no spotter no wrist wraps no chalk no sponges for those pretty little boys who use them WTF no belt and all weights put back to where i got them i cant stand those people that don't put back the weights to where there suppose to be i mean we all would like to just leave them lying around after us and move on but think of other people for once meat-heads.
that's my rant of the day done
food log
6.30am pre workout banana
95cals,
9.30am post workout banana&protein+shake
500cals
11am 1st feed of the day steak
220cals
2pm scrambled eggs 1 whole 2 whites&2 slices of whole wheat toast with jam
400cals
5.30pm chicken breast with a curry sauce
220cals
liquid
4ltrs of water with my wadi
2ltrs of OJ
400cals. | 
