Cabablistic Turnip Log

canablistic_Turnip · 11-30-2005, 05:29 AM

I have decided to keep a tranning log of each of my workouts on the web. (Actually got the Idea from pickle) When Im comfortable with it I will post pic's on the board (still need work on my fat levels) any way here's my log!

30/11/05

BACK TRAINNING

Barbell rows
- 140kg 12
- 160kg 12
- 180kg 8
- 190 kg 1

T Bar rows
- 100kg 12
- 110kg 12
- 120kg 8
- 130 kg couldn't lift ****ed :(

Wide Grip cable pull downs front
60kg 12
90kg 12
100kg 12
100kg 12

Cable pull downs behind the nck
60kg 12
70kg 12
80 kg 12
90kg 6

BICEPS

Cheat Curls (Barbell)
80kg 12
90kg 12
100kg 6
80kg 12

Incline dumbell curl
25kg 12
30kg 6
25 kg 12
25kg 12

Machine Alternate curls
10kg 12
15kg 12
30kg 8
35kg 6

All in all a good day never actually curled 100kg before so Im really happy

canablistic_Turnip · 11-30-2005, 05:31 AM

I will include the new aerobic regeme I walk usually for about 30min but am now going to double this! (My walking partner wants to go down a dress size lol)

pickle · 11-30-2005, 05:39 AM

I dont know what drops my jaw more. 180 kilo bent over rows or 100 kilo arm curls. Good stuff

canablistic_Turnip · 11-30-2005, 05:41 AM

I know been trainning to long I thinK

Rocky · 11-30-2005, 06:10 AM

They are some BIG lifts! Can't wait to see pics! Awesome work man!

MaKaVeLi · 11-30-2005, 06:58 AM

Dam those are some heavy ass weights! How long you been training for??

canablistic_Turnip · 11-30-2005, 07:29 AM

12 yrs

canablistic_Turnip · 11-30-2005, 07:29 AM

Lucky had a decent gym at school

canablistic_Turnip · 11-30-2005, 07:30 AM

just came back from 50min walk! Shoulders and traps tomorrow

Diesel · 11-30-2005, 02:50 PM

good stuff! glad to see yet another log on here:)

canablistic_Turnip · 11-30-2005, 08:47 PM

1/12/05

SHOULDERS
Standing Push Press (Smith)
80kg 12
100kg 7
110kg 2
100kg 8

Seated Laterals (Dumbells) ( Weight is in each hand so 30kg + 30kg = 60kg both hands)
30kg 12
35kg 2 --> Drop to 20kg 12
30kg 8 --> Drop to 20kg 4
30kg 2 --> Drop 20kg 10

Cables one arm lateral Forward (single hand)
- 10kg 12
- 15kg 12
- 20kg 0
- 10kg 12

Cables one arm lateral reverse (single hand)
- 10kg 12
- 15kg 2
- 10kg 8
- 10kg 12

Traps
Smith machine shrugs (Front)
- 200kg 12
- 220kg 2
- 160kg 12
- 160 kg 12

Smith Machine shrugs (Back)
- 120kg 12
- 140kg 2
- 120kg 12
- 120kg 12

Dumbell shrugs (45kg each hand = 90kg total) * Note I would go higher but those are the heaviest dumbells in the Gym :(
- 45kg 12
- 45kg 12
- 45kg 12
- 45kg 12

Cables triangle reverse grip rows
- 10kg 12
- 20kg 12
- 30kg 12
- 40kg 12

Very saw now got a walk tonight to get out the latic acid

Diesel · 11-30-2005, 08:50 PM

hey bud, have you ever thought about doing shoulder press seated? the only reason i say so is because standing puts a lot of stress on your lower back and you can actually hurt yourself if you are not carefull. looks like a good day though!:)

canablistic_Turnip · 11-30-2005, 09:16 PM

Got a good weight liftin belt plus im short ass so never get back problems

Banshee20 · 11-30-2005, 09:42 PM

Glad to see that you are back Turnip. :) Good luck with your log, looks great so far!

canablistic_Turnip · 12-01-2005, 08:06 AM

Just finished 60min walk Quads and hams tomorrow

canablistic_Turnip · 12-01-2005, 08:48 AM

Quote:

Originally Posted by Banshee20

Glad to see that you are back Turnip. :) Good luck with your log, looks great so far!

Thnx for the encouragement! It's weird putting your workouts on a public forum

Rocky · 12-01-2005, 06:29 PM

Always good when you hear positive comments about it or suggestions. Looks like you don't need any suggestions though with that sort of weight being heaved about!

canablistic_Turnip · 12-01-2005, 11:59 PM

Quote:

Originally Posted by Rocky

Always good when you hear positive comments about it or suggestions. Looks like you don't need any suggestions though with that sort of weight being heaved about!

Thnx Rocky

canablistic_Turnip · 12-02-2005, 12:04 AM

2/12/05

QUADS

Squats
100kg 12
120kg 12
160kg 8
200kg 2
160kg 8

Legpress
380kg 12
400kg 12
440kg 12
460kg 2

Legextention
70kg 12
80kg 12
90kg 12
95kg 8

HAMS

stiff Leg Deadlift
140kg 12
160kg 12
180kg 2

Machine seated curls
40kg 12
50kg 12
50kg 12
70kg 12
80kg 6

MaKaVeLi · 12-02-2005, 05:46 AM

the amount of weight you use for legs is simply awesome, go hard man!!

canablistic_Turnip · 12-02-2005, 07:18 AM

Quote:

Originally Posted by MaKaVeLi2005

the amount of weight you use for legs is simply awesome, go hard man!!

Thx dude I have just come back from 60min walk hip flexors , calves and tibia tomorrow

canablistic_Turnip · 12-03-2005, 01:28 AM

3/12/05

HIP FLEXORS
Side leg cable raises
- 10kg 12
- 12.5kg 12
- 15kg 12
- 17.5kg 12
- 20kg 2

Leg inside raises cable
- 10kg 12
- 12.5kg 12
- 15kg 12
- 17.5kg 7

Machine outer raise
- 20kg 12
- 40kg 12
- 60 kg 12
- 80kg 7

CALVES
Standing calf raise
-220kg 12
- 230kg 6
- 200kg 12
- 180kg 12

Seated calf raise
- 100kg 12
- 110kg 12
- 120kg 12
- 130kg 2

Leg Press calfraises
- 180kg 12
- 200kg 12
- 220kg 12
- 240kg 12
- 280kg 12
- 320 kg 6

Tibia training plus walk tonight

canablistic_Turnip · 12-03-2005, 09:48 AM

Just finished 60min walk tired as hell will do tibia work on another day

canablistic_Turnip · 12-11-2005, 04:37 AM

Need a challenge I think I'm always tired because im bored going to kick up the pace. Going onto volume trainning. I know I have to drop some weight to get through the workout but what the hell BB Is about experimenting any way. In this new program I will train a body part 3x A week. No sloppy movements all full and no partials. (With the exception of cheat curls). Alright here is

My Trainning split.

SAT
CHEST, BACK, QUADS, HAMS, CALVES, ABS

SUN
SHOULDERS, BICEPS, TRICEPS, CALVES, ABS AND FOREARMS

MON
CHEST, BACK, QUADS, HAMS, CALVES, ABS

TUES
SHOULDERS, BICEPS, TRICEPS, CALVES, ABS AND FOREARMS

WED
CHEST, BACK, QUADS, HAMS, CALVES, ABS

THURS
SHOULDERS, BICEPS, TRICEPS, CALVES, ABS AND FOREARMS

FRI
REST

canablistic_Turnip · 12-11-2005, 04:44 AM

Any ways thats the new split here is an example of the work out plan 4 sets for each exercise. Not going to post up each workout because as you can see will take to fricken long.

Day 1

CHEST
- Bench press
- Incline Bench press
- Decline Bench Press
- Cable Cross over

BACK
- Deadlift
- Barbell rows
- T-bar Rows
- Pull over

QUADS
- Squat Rock Bottom
- Front Rock bottom Squat
- Lunges
HAMS
- Stiff Leg Deadlift
- Leg curl
Calves
- Calf raises
- Seated Calf raise

ABS
- Vacuums
- Crunches
- Reverse Crunches

Day 2

SHOULDERS
- Push Press
- Straight arm side laterals
- Bent Over Side laterals
- Upright Row
BICEPS
- Barbell Curls
- Incline Dumbbell Curls
- Preacher Curls
TRICEPS
- Push press
- Triceps Standing Extension
- One Arm Triceps Extension

CALVES
- Calf raises
- Seated Calf raise
ABS
- Vacuums
- Crunches
- Reverse Crunches

FOREARMS
- Wrist Curls barbell
- Wrist Curl Dumbbell
- Reverse Wrist Curl Barbell
- Reverse Wrist Curl Dumbbell

# Work out every day except Fri

Nothin' but a peanut!! · 12-11-2005, 08:48 AM

my god turnip you'll be on the olympia stage come this october!

Rocky · 12-11-2005, 09:38 AM

Man that looks hard going!
Interested to see how you go on this one. Let me know how you do. And if you're still managing to recover between sessions ok.
Good luck man.