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» Forby's Journal (Go to post)13-06-2011 @ 14:04 
CHEST

FLAT BENCH

FREE BAR 15 REPS
1 PLATE 10 REPS
1 PLATE 10 REPS
2 PLATES 10 REPS
2 PLATES 5 REPS
2 PLATES 5 REPS
2 PLATES 5 REPS

INCLINE SMITH

1 PLATE 10 REPS
2 PLATES 8 REPS
2 PLATES 6 REPS
1.5 PLATES 10REPS
WIDE GRIP 1 PLATE 20 REPS

DUMBBELL DECLINE PRESS

30'S 10 REPS
40'S 8 REPS
25'S 12 REPS
» Bill Kazmaier routine (Go to post)28-08-2010 @ 22:34 
I thought the same deadlifting, squating and benching twice a week is to much for me. But am going to give it ago.

Cheers for the feekback lads
» Bill Kazmaier routine (Go to post)28-08-2010 @ 17:32 
What do you guys think of this? am going to have a blast at it for a few weeks its more bodybuilding though.

Monday


Bench (heavy) warm up, then 4 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Front Delt Raise 4 sets x 8 reps
Dumbell Seated Press 4 sets x 10 reps
Side Delt Raise 4 sets x 10 reps
Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps
Tricep Push Down 4 sets x 10 reps



Tuesday


Squat (heavy) warm up, then 4 sets x 10 reps
Deadlift (light) warm up, then 3 sets x 10 reps
Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
Seated Hammer Curls 4 sets x 12 reps
Standing Curl 4 sets x 10 reps
Close Grip Chin Ups 3 sets x max on each set
Seated Row 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps



Thursday


Bench (light) warm up, then 3 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
Front Delt Raise 4 sets x 10 reps
Tennis Backhand Cable Extensions 4 sets x 10 reps
Prone Tricep Extension 4 sets x 10 reps


Saturday


Deadlift (heavy) warm up, then 4 sets x 8 reps
Squat (light) warm up, then 4 sets x10 reps
Shrugs (heavy) 4 sets x 10-15 reps
Seated Hammer Curl 4 sets x 8 reps
Concentration Curl 4 sets x 12 reps
One Arm Row - 3 positions 3 sets x 10 reps
Wide Grip Pull (down to chest) 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)
» Forby's Journal (Go to post)21-08-2010 @ 15:59 
21/08/10

Front squats

free bar warm up

40kg 12reps
60kg 10reps
70kg 8reps

100kg 5reps
100kg 5reps
100kg 5reps (easy more weight next week)

leg extensions

3sets 10reps

hanging snatch

40kg 3reps (wrist still hurting so stopped)

calves rasies

3 sets 15reps
» Forby's Journal (Go to post)21-08-2010 @ 13:56 
Post Edited: 21.08.2010 @ 16:06 PM by Forby
20/08/2010

Dumbell clean and press

15kg
3reps each hand
25kg
3reps each hand
35kg
3reps each hand
45kg
1rep left 2reps right

weight plate hold

20kg each hand 30seconds x3

Forearm curls with tricep bar

15kg 15reps
25kg 15reps
35kg 10reps
45kg 5reps
» Forby's Journal (Go to post)18-08-2010 @ 19:30 
18/8/10

Shoulder Machine (wrist is playing up)

8 10reps
10 10reps
12 10reps
14 10 reps
16 10reps
20 10 reps

Barbell Shrugs

60kg 15reps
100kg 10reps
140kg 8reps
140kg 7reps
140kg 7reps
100kg 10reps

Lateral Raises

4 sets 10 reps

Tricep push downs

4 sets 10reps
» Forby's Journal (Go to post)16-08-2010 @ 18:27 
cheers lads
» Forby's Journal (Go to post)16-08-2010 @ 15:59 
16/8/10

Deadlifts

Warm up with free bar 12reps

60kg 5reps
100kg 1rep
140kg 1rep
180kg 1rep
220kg 1rep (held for 6-7 seconds easy)
222.50 fail (up to knees then dropped)
200kg 1rep

Pull downs to chest

5sets 10reps
heavier each set

Bench Press

Free bar warm up 15reps

60kg 12reps
100kg 6 reps

stopped there as wrist still hurting even with wrist straps on

Barbell Curls

Warm up Free bar 15reps

47kg 5sets 8reps

Curl Machine

Superset 12- 8reps 8- 10reps 4- 12reps
» Forby's Journal (Go to post)16-08-2010 @ 11:07 
New to the forum, here goes

14/08/10

Front Squat

Free bar warm up 15 reps

40kg 10reps
60kg 10reps
80kg 8reps

100kg 5reps
100kg 5reps
100kg 5reps


Dumbbell Farmers Walk

60kg 2 lengths
60kg 2 lengths
60kg 2 legnths

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