''The Log''

MaKaVeLi · 02-16-2006, 07:12 PM

good session man, you're calves mustv really been worked at the end of it!

chesticles · 02-17-2006, 04:54 AM

Hey guys, today was Quads, shoulders and abs. My reps where slightly changed around, as I forgot my rountine and had to remember it, and my memmory is crappy. Didn't really make a diff though.

QUADS

5 mins on exercise bike to warm up.

Leg Extension - 15,12,12,10.
Started on 35 then went to 40 for the two 12's and maxed it for the 10. Felt the burn, was good.

Squats - 12,12,10,8.
started on 40lbs, then went to 80's and finished on 120's. Was finally able to do squats today! Leg/hip injury is slowly recovering and was able to do deep squats, although light still annhilated me.

Lunges 4 Sets
I use a bar for this. used a 65 this week. Weight increase! These where great, struggling by the 3rd set, but pushed on.

Leg Press 15,12,10,8.
Started on 25's went up a 25 after each set so by the last set I had 4 plates on each side. Good way to finish off legs. Done them better this week.

SHOULDERS

Front Raises - 15,12,10.
Started on 17.5's went to 20's and 25's for the last one. Done them both at the same time for a change, seemed to work better. My shoulder is STILL tender, so I had to drop the weight back, as I didn't want to risk an injury, but didn't get any shouler pain through my workout.

Side Raises - 15,12,10.
Started on 20's went to 22.5's and 25's to finish off. Same as above, didn't want to risk injury but still got a decent workout.

Rear Raises - 15,12,10.
Started on 25's went to 30's and finally 35's. these where ok, again a weight decrease. didn't want to risk it.

Front Press - 12,10,10,8.
started on 30's went to 40's for the two 10's and 50's for the 8. Stayed on the same weight. I just got the last rep out on the last 10, and failed at about 6 on the last set.

Shrugs - No shrugs, didn't think I needed them.

ABS

V Ups - 15,15,15.
My outer quad was crampin from this, have no idea why but eh. Still was effective.

Rope Crunch - 15,12,12.
These worked well, no complaints.

Leg Raises - 15,15,15.
Think I rushed them a bit, but still felt it.

Overall, good workout. Best legs in awhile as I could finally do normal squats! Shoulders where good to, didn't hurt a bit, and abs where the usual shizz nizzle.

Rocky · 02-17-2006, 11:13 AM

Good session man! Glad it's all coming together and the shoulder is ok!

chesticles · 02-20-2006, 03:24 AM

New routine today, upper and lower body twice a week, once heavy, once light.

HEAVY UPPER BODY

Dumbell Bench Press - 3,3,3,3,3,3. Weight - 70's.
T - Bar Row - 3,3,3,3,3,3. Weight - 130lbs.

I'd do a set of bench, wait about a minute and do a set of rows. These weren't bad, I got a bit of a pain in the upper back doing the T bars, I think it was because I was looking at myself in the mirror, and the mirror is on an angle from the T bar lol.

Seated Smith Machine Shoulder Press - 5,5,5,5,5. Weight - 60lbs (Not Including Bar)
Pulldowns - 5,5,5,5,5. Weight - Started on 13 and was to light so went to 14 plates, still a bit light, Might go up next week.
These where ok. Other shoulder is a bit tender though, lol just can't shake the injuries.

Skull Crushers - 5,5,5. Weight - 60lbs
Barbell Curls - 5,5,5. Weight - 80lbs
Had to get spotted on the crushers but it was still good. I was a bit sloppy on the curls but still got a pump.

Overall it wasn't bad, it's a feeling out process to get all the weights right for the new routine, so I was happy with how it turned out today.

TrueOutlaw · 02-20-2006, 09:42 AM

nice couple of sessions bro keep it up

Rocky · 02-20-2006, 10:59 AM

Like your new split! Hope it works out for ya man! Keep up the hard work!

Project Evo · 02-20-2006, 12:27 PM

Really good work man. I'm sure it'll work just nicely for you.

chesticles · 02-21-2006, 12:07 AM

Thanks everyone. Today was Light lower body.

5 mins on exercise bike to warm up.

Unilateral Leg Press - 20,20,15. Weight - 150kgs.
Couldn't get 20 on the last one, legs where burning to much!

Lying Leg Curls - 20,16,15. Weight - 8 Plates.
This was hard. Definately a struggle on the last set, had to cheat a bit.

Barbell Walking Lunges - 2 x 30. Weight - 65.
I doubled the length I usually do them for as I'm only doing 2 sets now, but kept the same weight. It was good.

Seated Calf Raises - 20,20,20. Weight - 49kgs.
This was good, I might add another 20lb plate next week, I don't think it was enough of a struggle.

Crunches - 3 x failure (60,50,40) Using ab roller.
My abs where killing after this, nice way to finish.

Overall, a great workout, absolutely no complaints. I done my workout in around 30 mins, so I'm wiped after it!

chesticles · 02-21-2006, 01:11 AM

Quick question. I don't train wednesdays so should I just do cardio or not train, or just add some cardio onto my workouts at the end?

MaKaVeLi · 02-21-2006, 04:24 AM

wow! super intense workout man... cardio option is up to you, it's good to let the nervous system have a little rest after two days of weight training but some good ol' low intensity cardio should be fine

TrueOutlaw · 02-21-2006, 10:18 AM

good work man sounds intense i love those walking lunges excellent way to finish off a leg workout............if i were u i would try to work in the cardio but if u can't ur off day is fine

Rocky · 02-21-2006, 03:52 PM

Damn good session man! In 30 mins aswell! Intense! Obviously getting results! Keep it up!