My New Training Diary

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r1ynf		BACK	09-03-2011 @ 21:33
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	THOUGHT I'D TRY THAT SILVER DOLLAR DEADLIFT 195 X 1 235 X 1 275 X 1 295 X FAIL 285 X FAIL LOL EXPECTED BETTER RECKON 280 MAX KINDA DOWN AFTER THAT MESSED ABOUT TODAY DUMBELL CLEANS 50KG LOCK OUT 55KG COULDNT LOCK OUT PULLDOWNS LAT MACHINE MISC 3 SET X 10 - 12 MACHINE PULLDOWN TENDON PLAYING UP IN LEFT ARM 140 X 8 140 X 6 LAT ROWS (CABLE) FULL STACK X 10 FULL X 10

r1ynf		THURS FRI SATSUN	13-03-2011 @ 05:54
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	Post Edited: 14.03.2011 @ 15:34 PM by r1ynf OFF WENT OUT AND GOT DRUNK ON SUN NIGHT

r1ynf		BICEPS ARMS	14-03-2011 @ 15:34
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	Post Edited: 15.03.2011 @ 01:19 AM by r1ynf DUMBELL CURL ONE ARM 45 X 9 R PB 45 X 6 L ...TENDON AGONY 47.5 X 5 R NEW PB 47.5 X 4 L TENDON AGAIN TWO NEW GUYS GOT IN MY 'ZONE SPACE' DOING PRESSES IN FRONT OF ME IN THE MIRROR RIGHT NEXT TO ME. IT PUT ME OFF AS I WA TRYING TO PSYCH MYSELF UP. WAITED TILL THEY WERE FINISHED. SO TOOK ME A WHILE TO DO 3RD SET. POOR EXCUSE BUT WAS TRYING TO BE NICE TO THEM. WAS GONNA FLIP. SERIOUS PYSCHO PROBLEMS I HAVE THAT NEED ATTENTION LOL IM SURE WE HAVE ALL BEEN THERE THOUGH. 47.5 X 3 47.5 X2 AGONY PREACHER CURLS f**kING SAME GUYS ON THIS NOW HAD TO WAIT 45 X 6 WUP FELT HEAVY ON RIGHT ARM LEFT ~(ONE WITH INJURY) DIDNT FEEL HEAVY WIERD LOL 47.5 X 5 LEFT PB (NEVER WENT AS HEAVY) X4 RIGHT 45 X 9 L NEW PB X 6 R ...? HAMMER CURLS 50 X 15 GYM SHUT

r1ynf		off	15-03-2011 @ 16:29
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	off

r1ynf		CHEST / LEGS - PLAN	16-03-2011 @ 17:04
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	Post Edited: 16.03.2011 @ 22:05 PM by r1ynf CHEST CANT MAKE TOMORROW SO DID A BIT 100KG X 21 130KG -100KG - 60KG DROP SET FELT GOOD CANT REMEMBER REPS DUMBELL FLYES 42;5 - 25 -15 DROP SET CANT REMEMBER REPS LEGS 100 X 6 140 X 3 180 X 4 PB depth s**t on 4th one BOX SQUATS 100 X 3 140 X 3 160 X 1 PB but think spotter helped left side LUNGES 60 X 10 PB 60 X 8 LEG CURL EXT MACHINE NO. 12 X6 PB NO. 11 X 10 pb CALF RAISES 3 SETS TO FAIL PBS AGAIN GOOD

r1ynf		FRI SHOULDERS TRIS	20-03-2011 @ 14:17
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	Post Edited: 21.03.2011 @ 15:19 PM by r1ynf THICK LOG 60KG LOG X 5 90 X 5 100 X 2 110 X 1 FAIL FIND THE THICK HANDLERS AND LOG HARDER NORMAL LOG(70KG) THICK HANDLES X 21 REPS BT OF MISC BODYBUIDING BEHIND NECK PRESS 60 X 12 65 X 12 70 X 10 75 X 8 20KG RAISES 25 X2 REVERSE PEC DEC REAR DELTS PIN 6 X 15 7 X 15 8 X 12 TRIS SKULLS 70 X 9 70 X10 70 X 10 BW DIPS 3 SETS OF CANT REMEMBER 20 REPS + MACHINE DIPS FULL STACK X 25 REPS X 2 TRI PUSHDOWN CABLE DROP SET

r1ynf		SAT AND SUN OFF	20-03-2011 @ 14:17
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	OFF


r1ynf		BACK	21-03-2011 @ 14:04
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	Post Edited: 21.03.2011 @ 15:24 PM by r1ynf STARTED NEW DIET TODAY ALL CLEAN FOODS/DRINK CAUSE IM GETTING A FAT FUKER NO MORE SWEETS, BREAD, BURGERS ETC. I'M EXPECTING TO LOSE AT LEAST 20LBS SLOWLY OVER NEXT FEW MONTHS. TRAINING MON TUS WED, KICKBOXING THURS FRI SAT SUN OFF LAYING OFF POWERLIFTING APART FROM SQUAT AND I'LL MAINTAIN DEADLIFT NOT GONNA DO A COMP TILL NEXT YEAR WHEN MY SQUAT SHOULD BE BETTER. DEADLIFTS FIRST TIME IN 3 WEEKS. TOOK IT EASY-ISH 180 X 3 220 X 1 250 X 1 WAS HARD RACKS 7 PINS UP 220 X 1 260 X 1 300 X 1 FELT QUITE EASY LEFT IT THERE GOOD MORNINGS 60 X 8 100 X 8 120 X 6 140 X 5 SHRUGS 140X 6 180 X 12 220 X 6 DUMBELL ROWS 60 X 15( TOO LIGHT) HATE THIS EXERCISE 60 X15 LEFT ARM AGONY LAT PULL DOWN CABLE MISC 2 SETS NECK RAISES 5KG X 3SETS OF 20

r1ynf		CHEST/TRIS	23-03-2011 @ 01:37
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	BIT OF BODYBUILDING HIGHISH INCLINE DUMBEKK PRESS 50 X10 DROP SET 50 - 35- 20 INCLINE DUMBELL FLYES 40 X 10 DROP SET 40 - 30- 20 DECLINE DUMBELL 40 X 12 20 X MISC 40 X 10 SKULL CRUSHER 70 X 10 80 X 6 BW DIPS 25 15 15 TRI CABLE PUSHDOWNS MISC DROP SETS

r1ynf		off	23-03-2011 @ 18:54
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	off

r1ynf		SHOULDERS/LEGS POINTLESS BODYBUILDING/LAZY ASS WORKOUT	25-03-2011 @ 01:38
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	Post Edited: 25.03.2011 @ 01:40 AM by r1ynf SHOULDERS TIME TO MOVE ONTO DUMBELLS 50 X 2 LOL NOT BAD FOR FIRST TIME IN YEARS 45 X 8 40 30 20 DROP SET 50KG BEHIND NECK X 15 X 2 LOL DUNO WY I WENT SO LIGHT REVERSE PEC DEC MACHINE X S SETS LEGS SUPER LOW ASS ON GROUND SQUATS FROM NOW ON 120 X 4 140 X 4 WOW VERY HARD BOX SQUATS 100 X3 120 X3 140 X 3 NEVER DID LUNGES OR CURLS TOTAL WASTE OF WORKOUT WOULD HAVE BEEN BETTER OFF NOT GOING WILL SORT MY HEAD OUT FOR NEXT WEEK. OFF DIET TOO WEIGHING IN JUST UNDER 19STONE JUST NOW. JUN FAN KICKBOXN CLASS TN8

r1ynf		FRI SAT SUN OFF	27-03-2011 @ 20:13
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	GYM SHUTS 2 EARLY

r1ynf		MONDAY - BICEPS	28-03-2011 @ 20:07
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	Post Edited: 28.03.2011 @ 20:09 PM by r1ynf WELL AFTER 13 YEARS I FINALLY CURL 50KG DUMBELLS ON THE OL PREACHER BENCH STANDING ONE ARM DUMBELL CURLS 20 X 6 40 X 1 47.5 X 5 RIGHT ARM 3 LEFT ARM (INJURY SEEM TO HAVE GONE JUST A SLIGHT TWINGE)HELD BACK A BIT INCASE. s**t REPS CAUSE I DIDNT DO A SET BEFORE GOING HEAVY ARMS ALWAYS BETTER WARMED UP PREACHER 47.5 X 8 REPS RIGHT ARM 6 REPS LEFT PB 50 X 5 R ARM X 4LEFT ARM PB 50 X 4 R X 3 L STANDING CURL DUMBELL 35 X 15 PREACHER MACHINE MISC DRO SET HAMMER CURLS 50KG DUMBELL X 12 X 2 SETS CONCENTRATION CURL 15 KG X 8 REPS X 2 SETS ARMS WERE DEAD

r1ynf		CHEST - BODYBUILDING	29-03-2011 @ 23:06
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	Post Edited: 29.03.2011 @ 23:07 PM by r1ynf DUMBELL INCLINE 60 X 2 50 X 10 - 35 - 20 DROP SET DECLINE DUMBELL 50 X 10 50- 35 - 20 DROP SET INCLINE FLYES DUMBELL 40 X 12 40 -30 - 20 DROP SET CABLE CROSSOVERS FULL STACK X 2 SETS TO FAIL BICEP STILL SORE FROM YESTERDAY SO WILL LEAVE TRIS TILL TOMORROW AS COULD HARDLY MOVE RIGHT ARM INJURY FREE AT MOMENT TOUCH WOOD*

r1ynf		week OFFLOL	03-04-2011 @ 15:32
Member 1331, 94 posts SQ 225, BP 180, DL 275 680.0 kgs @ 114kgs Eq	Post Edited: 05.04.2011 @ 02:02 AM by r1ynf LOL SPOKE TO SOON INJURED RIGHT SHOULDER FEELS LIKE ROTAR RIGHT PINKY AND ELBOW SORE TOO NOT 2 GOOD JOINTS R OLD N fkED. THIS IS BECAUSE I DIDNT LET MY BICEPS HEAL FROM MONDAY TRIED TO DO SHOULDERS WED MADE IT WORSE LYING IN BED FOR AN HOUR WITH PAIN IN BICEP. HEALED NOW (SUNDAY) BUT JOINTS R fkED MAN O WELL START FRRESH TOMORROW WORK THROUGH IT.

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