''The Log''

chesticles · 04-11-2006, 02:59 AM

Ok I just tallied up my training days and I've just finished 7 weeks on this rountine, I'm aiming to do 12 which I no is alot but yeah it was recommended so that means I have 5 weeks left if my calculations are correct.

philosopher · 04-11-2006, 06:03 AM

nice sessions bro

keep up the good work

Rocky · 04-11-2006, 01:09 PM

12 week routine - but hey - if it's working!

chesticles · 04-11-2006, 11:18 PM

Lol I think it is Rocko :) Ok today was light lower body.

5 minutes on exercise bike to warm up.

Leg Press - 20,20,20. Weight - 170kgs.
Yep done all the sets, my legs where dead as usual lol.

Lying Leg Curls - 20,20,20. Weight - 7 Plates.
Failed on 14 waited 10 then got to 20. Bit of a step back from last week, but I'm happy with it.

Barbell Walking Lunges - 2 x 30. Weight - 85.
My knee was a bit sore from doing this today, I don't know why.

Seated Calf Raises - 20,20,20. Weight - 60,60,49 (kgs)
Ok on the last set of these for a few weeks, I've been getting a cramp like feeling between my quad and hamstring, so I dropped it back on the last set this week, the feeling was still there a bit though. I asked a few people and one person thought I might of been going to heavy, but I don't think so. Any ideas anyone?

Crunches On Ball - 3 x failure (50,50,50).
Yeah I'm doing them on a ball now so I can't do as many. I'm not 100% that I'm doing them right though, abs where still sore afterwards though.

CARDIO
2km on eliptical
20 mins on exercise bike

Overall, a decent workout, as usual with my light lower body days, done in around 40 mins not including cardio. Bit of a shame about my knee though but I won't let it get me down lol.

chesticles · 04-12-2006, 10:26 PM

Incline Barbell Press 15,15,15. Weight - 25kgs (Not including Bar)
DB Rows - 15,15,15. Weight - 55lbs.
These where good. Felt it a bit more in the chest today which was a plus.

DB Laterial Raise - 15,15,15. Weight - 25lbs
Pulldowns - 15,15,15. Weight - 9 plates
These where good, The pain in my neck is still there unforunately.

Preacher Curls - 15,15. Weight - 8 plates
OH DB Extension - 15,15. Weight - 20lbs.
Failed on the last set on 12, can't get past it, but was still good none the less. Got all the reps out on OH DB which again was a plus.

Overall, a pretty decent workout, done in 35-40 minutes.

Rocky · 04-13-2006, 12:23 PM

Nice couple of workouts. Bummer about the neck but you still got better on the exercises though...which is a plus! :)

chesticles · 04-13-2006, 07:30 PM

Yeah I guess it is Rock, PUMBA suggested doing some heavy shrugs before hand as it may be a nerve and it would help it stretch it out. Ok off to the gym.

chesticles · 04-14-2006, 01:35 AM

HEAVY LOWER BODY

5 mins on exercise bike to warm up.

Barbell Squats - Couldn't even do these today, my knee is sore, even to walk on it and when I tried to do squats it would hurt my knee and I'd get a pain above my knee also.

No Front squats or racks today, didn't even attempt them.

Barbell Stiff-legged Deadlifts 6,6,6 Weight - 170 (lbs)
Increase! My form was good so I may go up next week to.

Seated Calf Raises 5,5,5,5,5. Weight - 60 (kgs)
I dropped it back because of my knee, it was good.

Hanging Leg Raises 8,8,8.
As usual, no complaints.

CARDIO
10 mins on eliptical
10 mins on bike
10 mins on treadmill

Obviously, not a very good workout. Couldn't train quads so all I trained was hams, calf and abs so workout was only like 20 mins not including cardio. I'm making a doctors appointment for tuesday to see what he says I should do. I asked the guy who is a massager of sorts and he said it may be cartilage damage. It's only minor pain when I walk, so hopefully it's not to bad. I'm really getting sick and tired of being injured though.

Rocky · 04-14-2006, 10:20 AM

Hope it isn't cartilage. Credit for still working around the injury. Hope you get sorted out quick.

chesticles · 04-17-2006, 05:41 AM

Yeah I hope it works out to Rock, I'm starting to really like working out again, so I hope I don't have to stop training because of it, as I think my forms starting to come really good on heavier weight and I'm just starting to get comfortable with it. But anyway, on with what I done today.

HEAVY UPPER BODY

Barbell Bench Press - 3,3,3,3,3,3. Weight - 75,75,75,75,75,75(kgs)
T - Bar Row - 3,3,3,3,3,3. Weight - 130lbs.
Form was great on this today, absolutely killed this weight so I'll go up next week.

Dumbell Shoulder Press - 5,5,5,5,5. Weight - 55's.
Behind The Head Pulldowns - 5,5,5,5,5. Weight - 8 plates
Go up on both next week as my form is good on both and I'm getting all the sets out with only a minor struggle.

Skull Crushers - 5,5,5. Weight - 60lbs
Barbell Curls - 5,5,5. Weight - 80lbs
On last set of curls I failed on 4 then waited 10 secs then done the last one. I might drop back 5 lbs on each side just to focus more on form as I think it could be better.

Pushups - 3 x failure (25,10,10)
I thought I wasnt hard enough on myself with my workout so I decided to do some pushups as a one off thing. Obviously I was wrong, as with the reps number lol.

Overall, a pretty good workout, done in about 45-50 mins, wish it was shorter then that, but it was still under an hour so I'm happy with it. Was really happy with my form on bench press aswell.

Rocky · 04-17-2006, 10:51 AM

Nice work - be increasing the weight again next time! Excellent stuff.
Try using the same weight next time for the curls - if you don't get it that time then drop it back. It might just be this one session you couldn't quite get it. Just an idea.

chesticles · 04-17-2006, 08:18 PM

I just think I'm not using all bicep to lift it, so I thought just taking 10 off and see how I went, it had nothing to do with me failing on 4.