[Rocky]

Right, here it is at the mo! Just so you know, I train in my garage which consists of an incline bench, dumbells and barbells and that's it! So I'm quite limited. But I make the best of it (I think!)

This was my session yesterday: Chest, Shoulders, Tri's

Incline bench: 100lb x 12, 150lb x 10, 200lb x 8 (2 sets)
Incline d/bell press: 55lb x 12, 66lb x 10, 77lb x 8, 83lb x 4
(using steeper incline than for b/bell)
Close-grip bench: 140lb x 12 (2 sets)

Seated d/bell press: 38lb x 10, 50lb x 8 (2 sets)
D/bell raise: 57lb x 8 (2 sets)
B/over D/bell raise: 39lb x 15 (2 sets) cheat style

Cable pressdowns: 67lb x 10, 90lb x 10 (2 sets)
Cable crucifix: 5 springs x 12

Couldn't push it as much today cos' didn't have the person I'm training with me. Plus can't seem to push as much on shoulders since I've been training them on same day as chest. Lost about 30lbs on the press since doing it this way. Oh well...

[Banshee20]

Nice!! Glad to see your log Rocky. It definitely seems like you make good use of all of the stuff you have. Looking forward to more! :)

[Rocky]

Ta! It's quite frustrating being so limited sometimes! Still...Here's my second session - 2 days later than intended - naughty me!

Stiff-leg deadlift: 150lb x 12, 225lb x 10, 308lb x 8 (2 sets)
D/bell side squat: 60lb x 12, 85lb x 10, 110lb x 10 - awkward d/bells rubbing on legs discs too big!
Single leg extension: 85lb x 12, 105lb x 15 (2 sets)
Single leg calf raises: 2 sets of 30 reps

Wide grip Chins: x 12, w/40lbs on belt x 8 (2 sets)
Bent-over row: 160lbs x 10, 230lb x 6 (2 sets)
Close grip pull-ups: w/20lb x 8 (2 sets)

Alternate d/bell curls: 45lb x 12, 55lb x 6 (2 sets) - pulled back whilst doing this. Annoyingly, didn't do as many as planned. Bum.

Don't know whether to wait until I make a significant gain, but that probably won't be till 2007, so may just carry on!

[Rocky]

Not even gonna post my session I did yesterday as it was absolute rubbish.

[Banshee20]

Originally Posted by Rocky

Not even gonna post my session I did yesterday as it was absolute rubbish.

LOL. Thats kinda how I felt about my training this week too. :19:

[Rocky]

I guess we all get 'em. Gonna have poor one today aswell - gonna have to go light as my back is still bad. Don't wanna miss a session but daren't risk a heavy deadlift. Talk about frustrating!

[Rocky]

Ok.

Side squat/d/bell dead lift (whatever it's called): 66lb x 12, 86lb x 10, 115lb x 8 (2 sets)
D/bell Power lunge: 66lb x 8 (2 sets)
Leg ex: 132lb x 15 (2 sets)
D/bell leg curl: 50lb x 10 (2 sets)
Single leg calf raises: w/45lb x 15 (2 sets)

Alt d/bell overhead press/ Lateral raise/ Bent over raise giant set: 25lbs 3 sets of each

Alt d/bell curl: 42lb x 10, 55lb x 8 (2 sets)

Not a great session. Training on my own again and wary of my back still giving me grief. Can't seem to get to grips with the side squat. Getting really frustrated cos my legs really let me down and I think they are hindering my progress on my upper body now cos I can't bring my legs up to balance me out (not that it'll take much to catch up to my upper body anyway!) Oh well...
Anyone got any other leg exercises to hit quads? All squats are out cos I won't be able to get the weight up to my shoulders!

[Rocky]

Only did back today as was knackered. This working 7 days a week is really taking it out of me! Still, something is better than nothing.

Wide grip chins: x 12, w/45lb x 7, x 5
Bent over row (overhand grip): 90lb x 12, 132lb x 10, 175lb x 8, 200lb x 4 - not sure how I feel about overhand grip, may persevere for a bit for variety!
Close grip chins: w/ 22lb x 8 (2 sets)
D/bell row: 66lb x 10, 90lb x 8, 110lb x 6

It's really starting to annoy me myu lack of equipment hindering my progress, mainly in legs - need to squat to bring my legs up, which I think in turn will improve the rest of my body. Think I'm gonna have to bite the bullet and joina gym. The family will just have to eat stale bread for a week to pay for the membership but hey - we all have to make sacrifices. Think I'm gonna have a look at one on Saturday! Wanna get bigger!

[Rocky]

Flat b/bell bench: 90lb x 12, 132lb x 10, 200lb x 8, 204lb x 6, 210lb x 4
Incline d/bell press: 57lb x 12, 68lb x 10 (w/pause), 80lb x 6 (w/pause), 90lb x 1
Flyes: 45lb x 20 (flush set)

Tri pressdown: 66lb x 10, 95lb x 8 (2 sets), 71lb x 20 (flush set)
Reverse dips: x 15 (2 sets)

Quite pleased with my b/bell bench as was on own again and normally psyche myself out!

[Rocky]

Still not at a gym - gonna wait till next month when I can afford to join! Most annoying! Still, persevered anyway...

D/bell side squat: 66lb x 12, 90lb x 10, 115lb x 8 (2 sets)
SLD: 210lb x 10, 320lb x 8, 330lb x 4 (too knackered!)
D/bell Power lunges: 72lb x 8 (2 sets)
Single leg Leg Ex: 110lb x 15 (2 sets - at end of second set pyramidded(?) up and down the rack doing sets of 7 reps with no rest - absolute killer!)
Single leg calf raises: w/50lb x 12 (2 sets)

Giant set: alt d/bell press/side lateral raise,bent over lateral raise: 30lb x 15 (3 sets - no rest going from one exercise to next!)

[Rocky]

Not much of a change from my last chest/tri session to be honest but I'll post anyway!

Flat bench: 100lb x 12, 140lb x 10, 204lb x 8, 210lb x 4, 220lb x 1 (didn't wanna risk getting down and not up again on my own!
Incline d/bell press: 57lb x 12, 68lb x 9, 80lb x 5, 68lb x 8, 57lb x 8 - annoyed with this
Flyes: 50lb x 15 (flushing set)

Tri pressdown: 66lb x 10, 100lb x 8 (2 sets), 75lb x 20 (flushing set)
Close hand pressups: to failure

Need to work on my inner chest - it's shite.

[Diesel]

for inner chest, try some close grip bench. i started doing them again last week and it felt great. i used the EZ bar and put my hands on the inner curve/grip.

[Rocky]

Had been doing close grip bench until recently when I hit a bit of a wall with it. But was thinking it was more a tricep exercise? With your elbows in is possible to get a good enough stretch and feeling into the inner pecs? Kept trying to focus the feeling in there...unless I just need to persevere more? Frustrating though when my weight was reaching a dead end and found myslef actually getting weaker at it!