Westside for skinny backstards III

Al_Fernz

celestial wrote: »

Good to have ya back chief

I'll be starting a log in the next month or so myself. Solely focussed on upping the big 3.

I'll keep and eye on it and make sure to bust yo chops:cool:

Al_Fernz

Today:

Flat Bench
Bar x10
60kg x12
70kg x12
80kg 3x8

Incline DB Bench
26kg 'bells 3x8

Flat DB Flies
26kg 'bells 1x8
50lb 'bells 2x8

21's BB curls
~27kg x7,x7,x7
~32kg x7,x7,x5
~27kg x7,x7,x7

DB Hammer Curls
14kg 'bells 3x12

Straight Bar Cable Curl
Plate 12 3x8

Good stuff. Feeling strong after my holiday.

Al_Fernz

Maybe legs tomoz

Al_Fernz

Today - Legs

25 minute cycle to the gym and back (I'm the new Rubadub). Did this yesterday too.

Squats
Bar x12
60kg x12
80kg x12
100kg x8, x10, x12

Stiff Leg Deadlift
60kg 1x12
100kg 2x10

Smith-machine calf raises
2x25kg plates x15
2x25kg plates + 2x35lb plates x12
2x30kg plates + 2x35lb plates x12

Leg Curls
Plate 14 3x12

Al_Fernz ab circuits x2

This was kind of a rushed session. I got to the gym at 1, but forgot the Lions were on at 2. Busted through my workout even though the heat in my poorly air conditioned gym was sweltering. Squats went fine. I expected to be a bit weaker after my 2 week sojourn. I was originally my plan to do 100kg 3x8. However, I added on the extra reps because you know on leg day you want to walk away from the squat rack knowing you've given it a good go.

Next leg day I'm going to crank out 105kgs 3x8 and do a widowmaker (1x20) at 80kgs.

I'm looking forward to that. Hopefully the weather will have cooled down by then. Damn you good Irish weather

*pumps fist at the glorious sun

cardio,shoot me

nice session, i like the name of the abb circuit, and you can never replace rubadub :P

Al_Fernz

Today:
Back in work after 2 week holiday - bleughhhhh.

Usual cycle in and back after training. Its about 7km.

Shoulders and Tri's
Military Press
43kg x12
52kg 3x12 up this next week

Lateral Raises
14kg 'bells 3x8

Delt Raises (I think - the one where you lie on the incline bench in a reverse fashion and lift the dumbells almost like a reverse fly)
8kg 'bells 4x12 - more weight next time

Tricep Kickbacks
30lb 'bell 3x10 both arms

Cable Pulldown
Whole stack + 3 - 3x8

Good workout. It feels weird to train and not do one of the big three. Still absolutely riddled from DOMS from training last Friday and Saturday. I forgot just how hard split training is. Going to do some back tomorrow.

Al_Fernz

Back

Deadlifts
60kg 1x12
100kg 1x10
130kg 3x8

Full wide grip pull ups
BW 3x12

Lat Pull Down
Plate 6 1x12
Plate 12 1x8
Plate 13 1x8
Plate 14 1x8

Cable Row
Plate 15 2x8
Plate 16 1x10

Reverse Hypers
15kg 3x15

Good workout. Going to take a break tomorrow. Still doing my 45 minutes cycle everyday.

Al_Fernz

Yesterday

Usual cycling

Flat Bench
Bar x10
60kg x12
70kg x12
80kg 3x8

Incline DB Bench
22kg 'bells x12
28kg 'bells 1x8, 1x7, 1x6

Flat DB Flies
22kg 'bells 3x10

21's BB curls
~30kg 3x(7,x7,x7)

DB Hammer Curls
12kg 'bells 3x12

Straight Bar Cable Curl
Plate 12 2x8, 1x9

Decent session. I'll get 3x8 @ 28kgs on the Incline! Wheels tonight.

Al_Fernz

Yesterday - Legs

25 minute cycle to the gym and back.

Squats
Bar x12
60kg x12
105kg 3x10

Stiff Leg Deadlift
100kg 3x10

Smith-machine calf raises
90kg of plates 3x15

Leg Curls
Plate 14 1x12
Plate 16 2x8

Al_Fernz ab circuits x3

Felt really crap during this session. I had a splitting headache and I nearly got sick after my second and third sets of squats. Didn't feel up to doing widowmakers but struggled through the rest of the session. I'm going to give up coffee. I think it's the cause, well the dehydration part anyways.

Good news today no DOMS from Thursday or yesterday's sessions.

Al_Fernz

Today:

Usual cycle in and back after training. Its about 7km.

Shoulders and Tri's
Military Press
Bar x12
32kg x12
60kg 3x7...I'll get 8 soon...
50kg x12

Shrugs
90kg x15
115kg x12
125kg 2x8

Lateral Raises
30lb 'bells 3x8

Tricep Kickbacks
30lb 'bell 3x10 both arms

Close grip EZ bar bench - elbows flared
~47kg 2x16
~56kg 2x10

Cable Pulldown
Whole stack + 3 plates- 2x8

Felt good to be back after the weekend. Feeling strong on the militarys.

Al_Fernz

Tonight

Usual cycling

Flat Bench
Bar x10
50kg x12
70kg x12
80kg x8, x7, x8

Incline DB Bench
26kg 'bells x12
28kg 'bells 3x8

Flat DB Flies
26kg 'bells 3x8
20lb 'bells 1x16 - supersetted with last set @ 26kg

21's BB curls
~30kg 3x(7,x7,x7)

DB Concentration Curls
35lb 'bell 1x5
12kg 'bell 3x10

Straight Bar Cable Curl
Plate 12 3x8

Good session. I was scheduled to do back but I just felt like Chest and bi's today for some reason. Weird thing happened. I failed on the 2nd set of bench @ 80kg on my last rep. Didn't warm-up enough on the movement at all. Anyways I got through it and did my last set fine. Back tomorrow, definitely.

Al_Fernz

I also have a literature recommendation for anybody that's into weightlifting, training or reading damn good books. The book is called 'muscle,' and its written by Sam Fussell (it was quite a tussle, before he could maintain the bushel, yada yada yada). It tell's the story of the world's 'most unlikely bodybuilder,' as the author morphs from a skinny Oxford English Lit post-grad student to Brawny, roided-up meathead. It's full of great anecdotes from the 80's American bodybuilder sub-culture, some of them shocking and some hilarious. It's also very well written and articulate piece of work. I couldn't recommend it more highly.

itsallaboutheL

Al_Fernz wrote: »

I also have a literature recommendation for anybody that's into weightlifting, training or reading damn good books. The book is called 'muscle,' and its written by Sam Fussell (it was quite a tussle, before he could maintain the bushel, yada yada yada). It tell's the story of the world's 'most unlikely bodybuilder,' as the author morphs from a skinny Oxford English Lit post-grad student to Brawny, roided-up meathead. It's full of great anecdotes from the 80's American bodybuilder sub-culture, some of them shocking and some hilarious. It's also very well written and articulate piece of work. I couldn't recommend it more highly.

There is also a book called Muscle by Jon Hotten..... which is a bit crap!!

Al_Fernz

Back

Deadlifts
60kg 1x12
100kg 1x10
125kg 1x8
140kg 2x6
100kg 1x12

Full wide grip pull ups
BW 3x12, 1x10

Lat Pull Down
Plate 13 1x10
Plate 14 2x8

Cable Row
Plate 13 1x12
Plate 16 2x10

Reverse Hypers
25kg 3x12

Break today. Probably do legs tomorrow. I really, really under-rated stretching the last weeks as shield against DOMS.

Al_Fernz

Friday:

Squats:
Bar x12
60kg x12
90kg x12
110kg 3x8

Stiff-leg deadlifts
100kg 3x10

Abz
Leg raises + crunches 1x bleedin loads

Nice quick birthday session. Looking forward to some more solid training this week.

Al_Fernz

Tonight

Usual cycling

Flat Bench
Bar x10
50kg x12
70kg x12
80kg 2x8, 1x10

Incline DB Bench
26kg 'bells 3x12

Flat DB Flies
26kg 'bells 3x8

21's BB curls
~30kg 3x(7,x7,x7)...last set x10

DB Hammer Curls
20lb 'bell 2x15, 1x20...because I could

Cable Curl
Plate 4 2x12
Plate 5 1x10

Good session. Time to up the bench me thinks.:cool:

Al_Fernz

Back

Deadlifts
70kg 1x12
110kg 1x10
130kg 1x8
140kg 2x8

Full wide grip pull ups
BW 3x12

Cable Row
Plate 14 1x12
Plate 16 2x12

Lat Pull Down
Plate 14 3x8

Reverse Hypers
25kg 3x20

Great session. In and out in about an hour. Feeling very strong on the deadlift.

I had a little look back over my log today. I can't believe how weak I used to be! Biggest lesson: lift heavy, lift often, eat and rest, the classic recipe for strength and size.

Al_Fernz

Today:

Military Press
40kg 1x12
55kg 3x8

Shrugs
125kg 2x8, 1x5
100kg 1x12


Close grip EZ bar bench - elbows flared
~60kg 3x10

Tricep Kickbacks
35lb 'bell 3x12 both arms

Front raises
20lb 'bells 3x12

Handy

Al_Fernz

Squats:
Bar x12
60kg x12
90kg x10
110kg 3x8
80kg 1x20

Stiff-leg deadlifts
80kg 3x15

Smith Machine Calf Raises
100kg of plates 3x15

Abz
Al Fernz ab circuits x3

I'm going to up the weight on those squats the next time. Also, I'm going to change aroung stiff legs to leg curls. I'm starting to get a twinge in my lower back when I do them and I'm concerned about my form.

Al_Fernz

Tonight

Usual cycling

Flat Bench
Bar x10
40kg x12
60kg x12
80kg 1x8, 2x10

Incline DB Bench
28kg 'bells 1x12, 2x10

Flat DB Flies
50lb 'bells 3x12

21's BB curls
~30kg 1x(7,x7,x7)
~35kg 3x(7,x7,x7)

Preacher Curl
~18kg 1x15
~24kg 3x15

I'm going to go for the 3x10 @80kg next week. I can feel myself getting stronger.

Al_Fernz

Back

Deadlifts
60kg 1x12
110kg 1x10
150kg 2x6, 1x7

Full wide grip pull ups
BW 3x12

Cable Row
Plate 16 3x12

Lat Pull Down
Plate 12 2x15

Reverse Hypers
25kg 3x20

Al_Fernz

Today:

Military Press
Bar 1x12
40kg 1x12
55kg 3x8

Shrugs
120kg 3x12

Front raises
12kg 'bells 3x12

Close grip EZ bar bench - elbows flared
~57kg 2x15
~64kg 2x8

Tricep Kickbacks
30lb 'bell 3x12 both arms

Al_Fernz

Squats
60kg x12
90kg x10
115kg 3x10
85kg 1x20

Seated Leg Curls
Plate 16 3x12
..last set followed by plate 12 1x12

Smith Machine Calf Raises
100kg of plates 1x15
120kg of plates 2x12
50kg " " 1x20

Abz
Al Fernz ab circuits x3

Leg raises 3x15

Quality session. Squats were nice and low.

Al_Fernz

Al_Fernz wrote: »

Tonight

Usual cycling

Flat Bench
Bar x10
60kg x12
70kg x10
81kg 2x10, 1x8

Incline DB Bench
28kg 'bells 3x12

Flat DB Flies
20kg 'bells 3x12

21's BB curls
~30kg 1x(7,x7,x7)
~35kg 3x(7,x7,x7)

Preacher Curl
4x Can't remember

Reverse Curls
3x Can't remember, loads on a low weight, get the "webs" in the arms going.

Comment:
Feeling strong, as usual, after a weekend of rest. I did the dumbbell flies really slowly, with an emphasis on the chest.

Al_Fernz

Back

Deadlifts
70kg 1x12
110kg 1x10
142kg 2x8, 1x10

Full wide grip pull ups
BW 2x12, 1x10

Cable Row
Plate 16 3x12

Reverse Hypers
25kg 1x20

Quick session. Speed on the deadlifts was quite good. I can really feel myself getting stronger since I've stopped kickboxing training. Coincidence? I think not.

Al_Fernz

Leg day

Squats
Bar x12
70kg x12
95kg x10
110kg 1x8
120kg 3x8
90kg 1x20

Seated Leg Curls
Plate 16 3x12
..last set followed by plate 12 1x12 and plate 10 1x10

Smith Machine Calf Raises
~100kg of plates 1x20
~130kg of plates 2x12

Abz
Al Fernz ab circuits x3

Leg day hurts. I think I'm reaching my peak on those 20 reppers. 100kgx20 would be sweet.

Al_Fernz

Today:

Military Press
40kg 1x12
55kg 3x8

Shrugs
100kg 3x15

Dips
BW 4x10

Lat raises
12kg 'bell 3x15

Tricep Kickbacks
12kg 'bell 3x12 both arms

I was feeling a bit traumatized after yesterdays leg day. So this was a nice session to ease me into the weekend.....sessions :P

podge57

nice 20-rep set, you must have been pretty gassed after

Al_Fernz

podge57 wrote: »

nice 20-rep set, you must have been pretty gassed after

Damn right! You're not doing the widow maker's right unless you fall on the fall after.

Tonight:
Gym was closed so I decided to do some of Hanley's conditioning routines.

20 Burpees/ 20 Push-ups / 20 Air Squats x5 rounds, 11mins 30secs

Gassed badly after this one too!

Al_Fernz

Last Night

Flat Bench
Bar x10
60kg x12
70kg x10
80kg 2x10, 1x11

Flat DB Flies
20kg 'bells 3x12

21's BB curls
~30kg 4x(7,x7,x7)

Preacher Curl
4x Can't remember

Reverse Curls
3x Can't remember, loads on a low weight, get the "webs" in the arms going.

Incline Chest Machine, all benches were taken 3 x can't remember

Comment:
Bench was easy, I'm definitely adding more weight next week. I seem to forget a lot of my latter sets in my training.