Starting Out
| NoClue |  | ... | 09-02-2012 @ 15:08 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Back in gym today. Chest aching good from yesterday and legs also from Monday. Still cant get rid of this bloody cold been 2 or 3 weeks now, loads of crap in my lungs! Shoulder today and pleased to set another couple of PB's. Barbell Standing Press 20kg x 15 40kg x 6 50kg x 6 60kg x 4 70kg x fail 70kg x 1 now legs started getting involved so bit of a push press 73kg x 1 New PB 76kg x fail 60kg x 3 60kg x 3 Standing Dumbell Press 35kg x 7 (4 left 3 right) 40kg x 1 (left) New PB Left it here the right arm was playing up and could not get any decent sets Seated Machine Shoulder Press 65kg x 10 75kg x 6 85kg x 4 95kg x 3 New PB 100kg x fail 50kg x 8 | ||
| NoClue | | ... | 13-02-2012 @ 16:22 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | New PB on deadlift today , 198kg so that up from 187kg a month ago. Keeps me well on track for the 220kg I wanted by the end of the year. i do think that I could prob do 200kg now if I had someone else pushing me but Im training alone at the moment. Back Workout Deadlift 110kg x 8 110kg x 8 150kg x 4 170kg x 3 180kg x 1 190kg x 1 195kg x 1 198kg x 1 150kg x 3 110kg x 3 Rows 65kg x 10 80kg x 6 85kg x 5 90kg x 3 95kg x 3 100kg x 2 dropset to 80kg x 4 65kg x 4 I had been an hour now and had to get back to work so left it there. As always any advice/tips appreciated. | ||
| NoClue | | ... | 16-02-2012 @ 12:34 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Popped in gym Tuesday for a quick bit of a workout. Was aching good so just did a bit of bicep and forearm work. All weight KGs Seated Bicep Dumbell Curls (per arm) 20kg x 10 22.5 x 6 25 x 5 27.5 x 3 27.5 x 3 Dropset 20 x 3 Dropset 15 x 8 Seated Concentration Bicep Curl (per arm) 15 x 10 17.5 x 5 17.5 x 5 17.5 x 5 Forearm Curls 30 x 14 35 x 6 35 x 5 35 x 5 20 x 10 Left it there. Heading in today to Squat Want to get Shoulders or Chest in this week too then leave it til Monday. Want to set a new Press PB really this week , htats a bit static at mo. | ||
| NoClue | | ... | 16-02-2012 @ 15:41 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | MMM did not get on with squats today! Although my weights matched previous weeks I have been setting PB on everything else and the squat is static. Felt alot in the knees today, duno if its these new training shoes or that trainers work better with the smith machine as it forces a certain path of movement. I need to find a weight trainer close to teach me sqautting free weight and help me get it up its lagging so far behind at mo! Squat free weight 40kg x 10 2 sets to warm up, these felt good. Moved to Smith Machine 100kg x 6 100kg x 5 100kg x 5 100kg x 4 100kg x 4 was sticking here as just wa snot going smoothly 110kg x 2 120kg x 1 dropset to 60kg x 6 60kg x 6 Leg Press 200kg (machine max) X 10 200kg x 10 200kg x 10 Left a bit pissed off, got to sort these crappy legs! | ||
| NoClue | | ... | 17-02-2012 @ 17:02 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Post Edited: 17.02.2012 @ 17:03 PM by NoClue Shoulder workout today.BARBELL PRESS 20 x 15 40 x 10 50 x 6 60 x 4 all strict then with push - 70 x 3 NEW PB 75 FAIL! 73 FAIL! 73 X 2 NEW PB 75 FAIL 60 X 3 20 X 15 DUMBELL PRESS 32.5 4 LEFT 3 RIGHT 35 X 4 LEFT 3 RIGHT 40 X 2 LEFT NEW PB FAIL RIGHT 40 X 1 LEFT SEATED PRESS MACHINE 60 X 10 75 X 6 85 X 6 NEW PB 90 X 4 NEW PB 100 X 2 (MACHINE MAX) NEW PB DROPSET TO 50 X 6 & 30 X 6 Weekend rest then Monday chest. PB in everything but squat his week so need to focus on that badly! | ||
| NoClue | | ... | 20-02-2012 @ 17:13 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Monday Workout - still a little sore from last workout round the shoulders decided to do chest and hit Deadlifts tommorow. Bench (had no spotter today so did not go for any PB etc) 60 x 20 80 x 8 100 x 6 110 x 1 120 x 1 as high as I was going to go without spotter 100 x 3 100 x 4 100 x 4 Incline Dumbell Press (weight per arm) 27.5 x 6 32.5 x 6 35 x 6 40 x 5 45 x 3 drop set to 27.5 x 8 Dumbell Pullover 40 x 8 45 x 8 PB 50 x 5 PB 50 x 4 Have not dropped any weight but I have not gone up so I assume I have replaced some fat with muscle as my PB have done up, Im defo stronger, and thicker around the chest, shoulders and back | ||
| NoClue | | ... | 22-02-2012 @ 13:43 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Need a kick up the arse, need to go in and deadlift today, but struggling to get motivated! Chest still aches good from Monday! | ||
| NoClue | | ... | 22-02-2012 @ 16:34 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Well sorted my self out and got in gym and set a new PB on deadlift again so chuffed (especially considering a load of kids turned up from local scholl and where all over the gym pissing about and effing me off!) Deadlift 110 x 8 110 x 6 130 x 6 150 x 3 170 x 3 190 x 1 200 x 1 PB 150 x 3 110 x 6 Row 65 x 8 85 x 6 90 x 6 95 x 4 PB 100 X 3 PB 105 X 2 PB 85 X 6 Dumbell Shrugs (weight per hand) 50 x 6 50 x 4 50 x 3 dropset to 35 x 6 | ||
| NoClue | | ... | 24-02-2012 @ 20:55 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Went in Gym for Shoulders today and had a good one, bust through my personal bests bit time for pressing! Standing Olympic Bar Press 20kg x 20 40kg x 10 60kg x 4 All strict Now push press 70 x 4 PB! 75 X 1 PB 75 X 4! PB 78 X 3! PB My previous best from last week was 73kg x 2 so well pleased. Reconn a single 80 was a cert but I simply could not jeck it to shoulders from floor! I tried several times but it was not happening for some reason as as there is no stands in gym had to give it up. So dropped down to do some more strict stuff 60 x 4 60 x 4 Single Arm Dumbell Press 35kg x 3 per arm 40kg x 2 left and 1 right 45kg fail (wish there was a 42.5 dumbell) Thought Id do a bit of conditioning with higher reps Seated Dumbell Press (per arm) 27.5 x 6 27.5 x 6 27.5 x 6 Had enough of shoulder then and thought Id do a bit to keep biceps in check - Alternate Seated Dumbell Curls (per arm) 27.5 x 5 27.5 x 4 27.5 x 4 Dropset 15 x 6 Seated Concentration Curls (per arm) 20 x 6 20 x 5 20 x 4 Dropset to 15 x 4 Good week with PB in everything but Squats. | ||
| NoClue | | ... | 28-02-2012 @ 15:41 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Went in to do Legs today but the Smith machine was tied up all the time I was there so ended up doing a Chest and Tricep workout. But another personal best on Bench so pleased (especially as I have dropped my food intake to try and drop body fat). Bench KG 20 x 20 70 x 10 90 x 6 100 x 5 105 x 3 110 x 2 Did not have spotter so decided to stick here 110 x 2 120 x 1 felt confident to do this without spotter Then a friend who had just finished offered to spot - 125 x 1 130 x 1 this was my personal best to date. My friend decided it went up so easy I should go straight for a 140 and would not accept anything else lol! 140 x 1 PB! Well pleased, show the differenc ehaving someone to push you! Strat to work down not planning to do some higher reps - 120 x 4 100 x 5 60 x 10 My spotter left now so went lighter on excercises I did not need a spot on Close Grip Press 60kg x 8 60kg x 7 60kg x 6 Dumbell PullOver 35 x 10 50 x 4 50 x 4 50 x 4 35 x 8 Tricep Pushdown 70 x 10 80 x 5 80 x 5 80 x 5 dropset to 50 x 6 | ||
| NoClue | | ... | 28-02-2012 @ 15:50 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Just looking at other journals and was wondering if I should be doing less exercises per body part and fitting more body parts into a session if that makes sense?!? Like a leg and shoulder session with just squat and standing press rather than 2 workouts where I do 3 or 4 different exercises per body part. | ||
| NoClue | | ... | 02-03-2012 @ 20:51 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Took a couple of days off with the sun being out to work on my old Alfa's so only got in the gym today. So today legs where well over due. As soon as I started I could tel something was not quite right, sweating buckets and felt really uncomfortable Squats on Smith Machine (again as there is no rack) 20 x 20 60 x 10 70 x 8 80 x 8 90 x 6 100 x 4 110 x 1 , was horrible rep knees came in took ages to go up. So decided to just grab the 40kg fixed short bar and do some real deep squats out of the smith machine 30 x 10 40 x 10 40 x 10 40 x 15 Sweating buckets now Leg Extentions 50 x 10 70 x 10 70 x 6 Leg Press Horizontal 200 (machine max) 10 reps, again not easy and sweating buckets I can noramlly do 3 sets of 10+ So let gym pissed off and was prompty sick just round the corner on way to the car!! The chilli I had 2 hours earlier came out my nose lol as well as mouth! Duno what issue is, I have recently dropped my food intake by having much smaller portions as I wanted to lose body fat. | ||
| NoClue | | ... | 15-03-2012 @ 23:26 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Been a while since I updated, have not been able to get on site from work and keep forgetting to update from home. So here goes big update. I have cut food intake by about 40% to try and lean up - 04/03 Back n Bicpes Deadlifts - forgot straps so did without 110 x 10 150 x 3 150 x 3 calouses tore 150 x 3 more tears so left it there, any tips on improve this?? Row 65 x 12 85 x 7 95 x 3 85 x 6 Shrugs with 2 x 50kg dumbells 6 4 4 Latpull down to front 50 x 15 70 x 7 75 x 6 80 x 5 Seated Dumbell Curls 22.5kg dumbells (reps per arm) 6 5 5 5 06/03 Shoulders n Chest n Tricep - Friend came along today not sure really worked hes not as focused Standing Press 20 x 10 40 x 10 60 x 6 All strict Then push 70 x 4 75 x 3 The strict to warm down 60 x 4 20 x 10 Dumbell Flat Bench Press (weight per dumbell) 27.5 x 10 40 x 6 45 x 4 pb 27.5 x 6 20 x 6 Closs Grip Cambered Bar Incline Press 40 x 10 60 x 10 80 x 6 90 x 3 Dropset to 60kg x 6 Tricep Cable Pressdown 70 x 15 80 x 9 85 x 6 90 x 4 90 x 3 dropset 70 x 4 07/03 Legs 35 free bar x 15 Smith Machine 60 x 6 80 x 6 90 x 6 100 x 5 110 x 3 120 x 2 130 x 1 100 x 6 100 x 5 60 x 10 Leg Press Machine Max is 200 200 x 10 200 x 10 200 x 10 dropset 100 x 10 Missus then got ill so I had to pick up the schools runs etc and work from home so did not get back in till 13/03 Back and Chest (short on time so quick in and out) Deadlift 110 x 8 150 x 6 170 x 4 185 x 2 200 x 1 205 fail Bench 40 x 12 60 x 10 80 x 10 90 x 6 100 x 5 120 x 3 130 x 1 140 x 1 15/03 Shoulders n Biceps Standing Press (not good day day for this no improvement) 20 x 20 40 x 8 50 x 6 60 x 5 60 x 4 All strict push from here 70 x 2 72.5 x 2 75 x 2 drop to 60 x 4 Strict Barbell Curl 60 x 3 60 x 3 60 x 2 Seated Dumbell Shoulder Press (weight each dumbell) 32.5 x 4 32.5 x 3 32.5 x 3 22.5 x 6 Seated Alternate Dumbell Curl (weight each dumbell) 22.5 x 6 per arm 22.5 x 6 per arm 22.5 x 6 per arm 27.5 x 2 per arm Thats all upto date then. No new PBs but I supose with the drop in food intake they my be expected | ||
| NoClue | | ... | 10-09-2012 @ 13:52 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Have been training up to 2 weeks ago, pulled a bicep doing heavy rows and its still not right so been focusing on squats, will update wih my notes on progress. | ||
| NoClue |  | No progress, re uccuring arm injury | 08-01-2013 @ 12:01 |
I litrally have no clue Member 3298, 109 posts SQ 165, BP 145, DL 210520.0 kgs @ 107kgs UnEq | Post Edited: 08.01.2013 @ 12:04 PM by NoClue Been crap at updating but the bicep/arm injury is really not sorting itself.I have rested completely for 3 weeks and it seemed ok, went back in yesterday and did chest and it feels pulled again. It';s weird, it when I full extend the arm there is a tightness and ache that runs down the bicep and along the forearm. Dumbell and barbell rows really show it up. Having to go light so making no progress  | ||
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