My Journal

Shrimp

For my own record.

EZ bar Upright Rows:
40kg x 8
40kg x 8
40kg x 8

DB Bench Press:
35kg x 8 (17.5 each hand)
35kg x 8 (17.5 each hand)
35kg x 8 (17.5 each hand)

EZ Bar Bent Over Row:
40kg X 8
40kg X 8
40kg X 8

DB Fly:
30kg x 8 (15 each hand)
30kg x 8 (15 each hand)
30kg x 8 (15 each hand)

EZ Bar Preachers Curl:
35kg X 8
35kg X 8
35kg X 8

Abs: (approx 20-30 crunches per exercise, no rest in between each ab exercise)

Basic Crunch
Right Oblique Crunch
Left Oblique Crunch
Tow Touches
Reverse Crunch
Right Side Crunch
Left Side Crunch
Push Troughs
Leg Pushes
Alternating Crunch
Basic Crunch

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Extra exercises done but not included here, I'm still modelling this new programme. If you got a question, or comment, don't hesitate.

Thanks.

Shrimp

1hr 30mins of 5-a-side astro.

Shrimp

EZ bar Upright Rows:
40kg x 8
40kg x 8
40kg x 8

DB Bench Press:
35kg x 8 (17.5 each hand)
35kg x 8 (17.5 each hand)
35kg x 8 (17.5 each hand)

EZ Bar Bent Over Row:
40kg X 8
40kg X 8
40kg X 8

DB Fly:
30kg x 8 (15 each hand)
30kg x 8 (15 each hand)
30kg x 8 (15 each hand)

Tricep Pull Down:
20kg x 8
22.5kg X 8
25kg x 8

EZ Bar Preachers Curl:
35kg X 8
35kg X 8
35kg X 8

Shrugs:
40kg X 20 (20 kg in each hand)
40kg X 20 (20 kg in each hand)

Abs: (approx 20-30 crunches per exercise, no rest in between each ab exercise)

Basic Crunch
Right Oblique Crunch
Left Oblique Crunch
Tow Touches
Reverse Crunch
Right Side Crunch
Left Side Crunch
Push Troughs
Leg Pushes
Alternating Crunch
Basic Crunch

D-Generate

Eh overtraining....?

Shrimp

no feeling of exhaustion, fatigue or decrease in my performance, getting plenty of sleep.. but don't include tonight, I was watching the Superbowl I've worked harder than this.

Shrimp

Monday: 05th feb 07

EZ bar Upright Rows:
37.5kg x 8
37.5kg x 8
37.5kg x 8

DB Bench Press:
30kg x 8 (15 each hand)
35kg x 8 (17.5 each hand)
40kg x 8 (20 each hand)

EZ Bar Bent Over Row:
40kg X 8
40kg X 8
40kg X 8

DB Fly:
30kg x 8 (15 each hand)
30kg x 8 (15 each hand)
30kg x 8 (15 each hand)

Triceps Pull Down:
22.5kg x 8
22.5kg X 8
22.5kg x 8

BB Preachers Curl:
18kg X 10
18kg X 10
18kg X 10

Roman Chair Back Extension:
Body Weight X 15
Body Weight + 5kg X 15
Body Weight + 10kg X 10

Abs: (approx 20-25 crunches per exercise, no rest in between each ab exercise)

Basic Crunch
Right Oblique Crunch
Left Oblique Crunch
Tow Touches
Push Troughs
Leg Pushes
Alternating Crunch
Basic Crunch

tribulus

I notice'd you did the same workouts for the last few sessions.

A couple of Q's

Do you not find this incredibly boring!?
Also are you focusing on your upper body and if so what are your number like for your squat/dead etc?

Thanks

Shrimp

I don't find it boring at all. I really enjoy it.

Dead: 95kg
Squat: 85kg
Bench: 65kg


Today's Workout

Bench:
30kg x 10
40kg x 10
50kg x 10

Bent over Row:
40kg x 10
40kg x 10
40kg x 10

Upright Row:
30kg x 10
30kg x 10
30kg x 10

Dumbbell Press:
40kg x 10 (20kg in each hand)
30kg x 10 (10kg in each hand)
30kg x 10 (10kg in each hand)

Ez Bar Biceps Curl:
30kg x 12 (Inner Grip)
30kg x 10 (Inner Grip)
30kg x 8 (Inner Grip)

30kg x 12 (Outer Grip)
30kg x 10 (Outer Grip)
30kg x 8 (Outer Grip)

Triceps Pull Down:
22.5kg x 12
22.5kg x 10
22.5kg x 8

22.5kg x 12
22.5kg x 10
22.5kg x 8

Back work on Roman chair
Abs work on mat

---

That does look like a very long workout, but if it's broken down it's like this:

Chest / Back
Biceps / Triceps
Lower Back / Abs

Shrimp

Ez Bar Biceps Curl:
20kg x 12 (Inner Grip)
20kg x 10 (Inner Grip)
20kg x 8 (Inner Grip)

20kg x 12 (Outer Grip)
20kg x 10 (Outer Grip)
20kg x 8 (Outer Grip)

Triceps Pull Down:
20kg x 12
20kg x 10
20kg x 8

20kg x 12
20kg x 10
20kg x 8

Bench:
40kg x 8
40kg x 8
40kg x 8

Bent over Row:
35kg x 10
35kg x 10
35kg x 10

Upright Row:
30kg x 10
30kg x 10
30kg x 10

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Lighter workout today.

Shrimp

Similar to the last workout, but overall heavier weights.

justsomebloke

when was the last time you used your legs

Shrimp

About a week and a half ago. I plan to stick some squats into the next workout. I had a bit of a niggling injuring in my left knee so I gave it a rest. nothing serious.

Shrimp

Ez Bar Biceps Curl:
30kg x 10
30kg x 10
30kg x 10

Triceps Pull Down:
27.5kg x 10
27.5kg x 10
27.35kg x 10

Bench:
50kg x 8
50kg x 8
50kg x 8

Bent over Row:
35kg x 8
50kg x 8
50kg x 8

Dumbbell Press:
35kg x 8 (17.5kg in each hand)
40kg x 8 (20kg in each hand)
40kg x 8 (20kg in each hand)

Abs Work
Couple of extra sets in there too.

Shrimp

Similar to yesterdays.

D-Generate

What are your goals exactly?

If its to build strength and size then you missing fundamental lifts.
Dare I make the pun and say you're now doing diddly "squat"?

walt0r

I think you need to start doing more deadlifts and squats. Maybe think about adding some chins and dips into your routine as well, these compound lifts really help with strength/mass gain...works for me so far anyhow

Shrimp

I know what you are saying. The last 2-3 weeks have been unlucky, both my back and knee were acting up. Thankfully I think it has worn off and wasn't too bad, I'm goin to the gym tomorrow, and I'm definitely putting some squats/deads back in. I'll start a little lighter to reduce the chance of a relapse injury.

My goal is to put on some decent lean mass, and cut to about 8-9% bf.

Thanks for the feedback guys.

Shrimp

Yesterday... Saturday.

Squat:
60 x 8
60 x 8
65 x 8

Dead
60 x 8
60 x 8
65 x 8

Bench
60 x 6
60 x 6
60 x 6
60 x 6

Dips

Shoulder Press
35 x 6
35 x 6
35 x 6

Incline Bench
50 x 6
50 x 6
50 x 6
50 x 6

DB Press
40 x 6
40 x 6 (Failed Last Rep)
40 x 6 (Failed Last Rep)

Abs

----

Pretty intense workout, felt I needed to push myself a bit more.

----

Sunday:

Rest

walt0r

Well done, nice to see some squats and deads!

Shrimp

Cheers walt,

my legs are still aching after those squats, had to skip them today, I think I'll do them every second day I go to the gym.

Today (Monday)

Bench:
55 x 6
55 x 6
57.5 x 6
57.5 x 6

Some Weighted dips

Ez bar bi's: --- Short Breaks between sets
20 x 8 (inner grip)
20 x 8 (inner grip)
20 x 8 (inner grip)

20 x 8 (outer grip)
20 x 8 (outer grip)
20 x 8 (outer grip)

Tricep Pull Down:
27.5 x 8
27.5 x 8
25 x 8
25 x 8

Deads:
60 x 8
70 x 8
70 x 8

Incline Bench:
40 x 6
40 x 6
40 x 6
40 x 6

Light abs work.

----

Squats tomorrow!!!

Shrimp

Wieghted Pull Ups

Wieghted Wide Grip Chin Ups

Bench:
60 x 6
60 x 6
60 x 6
60 x 6

Dead Lift:
60 x 8
60 x 8
70 x 8
80 x 8

Squat:
80 x 8
80 x 8
80 x 8
80 x 8

A few tri's and bi's sets.

----

Current Approx. Weight: 78.5 kg

Shrimp

Bench:
60 x 6
60 x 6
65 x 6
65 x 6

Weighted Pull Ups

Weighted Wide Grip Chin Ups

Assisted Dips

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Went to the gym yesterday, was with a mate, that can be a good idea.. turns out this time it wasn't... we just chatted. didn't do much.

Going today, gonna make it a pretty tough session.

Shrimp

Saturday:
went to the gym today, but I can't remember every exercise. It was very like yesterdays but a lot more intense.

going again tomorrow, gonna throw in some squats and deads.

Shrimp

Sunday:

Bench:
60 x 6
60 x 6
60 x 6

Dips:
4 sets of 6

Tricep Pull Down:
22.5 x 8
22.5 x 8
22.5 x 8
22.5 x 8

Bicep Curls:
12.5 x 8 in right then left hand
12.5 x 8 in right then left hand
12.5 x 8 in right then left hand
10 x 8 in right then left hand

Dead Lift:
60 x 8
90 x 8
90 x 8
90 x 8

Weighted Pull Ups

Weighted Wide Grip Chin Ups

Abs

Shrimp

Bench:
55 x 8
60 x 6
65 x 4
60 x 2

Incline Bench:
40 x 10
45 x 8
50 x 6
55 x 4

DB Fly:
25 x 10 (12.5 in each hand)
30 x 10 (15 in each hand)
30 x 10 (15 in each hand)

DB PullOver:
20 x 15
22.5 x 15
22.5 x 15

DB Bent Over Row:
22.5 x 8 (Left Hand)
22.5 x 8 (Right Hand)

25 x 8 (Left Hand)
25 x 8 (Right Hand)

27.5 x 8 (Left Hand)
27.5 x 8 (Right Hand)

30 x 8 (Left Hand)
30 x 8 (Right Hand)

Deadlift:
85 x 8
90 x 6
95 x 4
100 x 2

Abs

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I'm Starting a new programme. It's a boxing workout, intended for muscle gain, strength and speed. Here's how it goes.

Sunday = Rest
Monday = Chest/Back/Abs
Tuesday = Biceps/Shoulders
Wednesday = Triceps/Legs/Abs
Thursday = Chest/Back
Friday = Biceps/Shoulders/Abs
Saturday = Triceps/Legs

As you can see it's a six-day split routine with abs every other day and a rest on Sunday. I hope to try some boxing training down the line, some sparring. Maybe. I admire boxers training and abilities.

Shrimp

Standing Military Press:
40 x 8
40 x 6
40 x 4
45 x 2

Alt. DB Front Raise:
10 x 10 (In each Hand)
10 x 8 (In each Hand)
10 x 6 (In each Hand)
10 x 4 (In each Hand)

DB Lat. Raise:
10 x 12 (In each Hand)
10 x 10 (In each Hand)
12.5 x 8 (In each Hand)
12.5 x 6 (In each Hand)

BB Upright Row:
20 x 10
30 x 8
40 x 6
40 x 4

DB Shoulder Press:
15 x 10 (In each Hand)
15 x 8 (In each Hand)
15 x 6 (In each Hand)
15 x 4 (In each Hand)

EZ-Bar Curl:
30 x 10
30 x 8
35 x 6
35 x 4

DB Inc. Curl
10 x 10 (In each Hand)
10 x 8 (In each Hand)
10 x 6 (In each Hand)
12.5 x 4 (In each Hand)

Standing DB Curls:
10 x 3 (In each Hand)
10 x 3 (In each Hand)
10 x 3 (In each Hand)
12.5 x 3 (In each Hand)
12.5 x 3 (In each Hand)

----

Still tweaking the new programme. Muscles feel well worked hours after it. Tri's and legs tomorrow.

Dr4gul4

Feck man, thats a pretty savage work out for day 1

Shrimp

Close Grip Bench:
Bar x 10
20 x 8
30 x 6
30 x 4

Skull Crushers:
20 x 10
22.5 x 8
25 x 6
25 x 4

Tricep PullDown:
27.5 x 10
25 x 8
25 x 6
30 x 4 (failed last one)

Assisted Dips:

Squat:
50 x 8 (Warm up)
80 x 6
90 x 4
130 x 2


100 abs

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First time doing some of these exercises so I need to get my form bang on the head otherwise they are pointless and I may get injured.

I'm looking forward to Chest/Back tomorrow.

Shrimp

Bench:
55 x 8
60 x 6
65 x 4
70 x 2

Incline Bench:
50 x 10
55 x 8 (Failed on last one)
55 x 6
60 x 4

DB Fly:
25 x 10 (12.5 in each hand)
30 x 10 (15 in each hand)
35 x 10 (17.5 in each hand)

DB PullOver:
20 x 15
25 x 15
27.5 x 15

DB Bent Over Row:
22.5 x 8 (Left Hand)
22.5 x 8 (Right Hand)

30 x 6 (Left Hand)
30 x 6 (Right Hand)

30 x 4 (Left Hand)
30 x 4 (Right Hand)

30 x 2 (Left Hand)
30 x 2 (Right Hand)

Deadlift:
90 x 8
95 x 6
100 x 4
105 x 2

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Bi's and Shoulders tomorrow.

Shrimp

Friday:
Biceps & Shoulders

Saturday: (Today)
Triceps & Legs

----

not a great workout today, need to get my form bang on for these new exercises.

Shrimp

Sunday: (rest day)

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Tommorrow (Monday): Chest/Back/Abs... Looking forward to it.