Westside for skinny backstards III

Al_Fernz · 06-08-2009 8:28pm

Back

Deadlifts
60kg 1x12
100kg 1x10
140kg 1x6
160kg 3x4
100kg 1x12

Full wide grip pull ups
BW 3x12, 1x8

Cable Row
Plate 16 3x12

Reverse Hypers
20kg 3x20

Felt crap due and had a whopping headache due to lack of sleep. Still got through the session and had some nice lifts in there.

Al_Fernz · 10-08-2009 9:13pm

Leg day with some arms

Squats
Bar x12
60kg x12
92kg x10
110kg x8
120kg 3x10
92kg 1x20

Seated Leg Curls
Plate 15 1x12
Plate 16 2x10
..last set followed by plate 12 1x12

EZ bar curl
Bar+25lb plates 1x12
Bar+35lb plates 3x12

Smith Machine Calf Raises
~75kg of plates 1x12
~120kg of plates 3x12

Abz
Al Fernz ab circuits x3

Really upped the intensity on the squats tonight. I collapsed after my last two sets. Oooh I can feel the lactic acid filling up already tomorrow, and probably Wednesday, will be painful. Did some arms tonight because I'm going to cut the gym early and just do chest tomorrow night.

itsallaboutheL · 10-08-2009 11:01pm

Al_Fernz wrote: »

Leg day with some arms

Squats

120kg 3x10
92kg 1x20

Fuickin Looooonatic!!

SERIOUS Respect

Al_Fernz · 11-08-2009 8:41pm

This eve

Flat Bench
Bar x10
60kg x12
70kg x10
~81kg 2x8 1x9

DB Incline
28kg 'bells 3x8

Flat DB Flies
20kg 'bells 3x12

Hammer Curls
20kg 'bells 2x12

Comments:
Short and sweet session. Didn't lift as much, but I wasn't taking big rests in between sets, so I guess the benefits will cancel out the negatives. At least I hope so.

Al_Fernz · 14-08-2009 10:19am

Last night

Back

Deadlifts
70kg 1x12
110kg 1x10
140kg 1x6
160kg 3x4

Full wide grip pull ups
BW 2x12, 2x10

Cable Row
Plate 16 3x12

DB Row
40kg 2x8

Reverse Hypers
25kg 3x15

Pulled/cramped my hamstring on the first set of deadlifts, as a result of doing them too quickly. Stretched out properly and then resumed training. Quick and handy enough session.

Al_Fernz · 18-08-2009 9:35am

Leg day with some arms

Squats
Bar x12
60kg x12
92kg x10
110kg x8
125kg 1x8, 2x6
94kg 1x20

Seated Leg Curls
Plate 16 3x12
..last set followed by plate 9 1x20

Smith Machine Calf Raises
Loads of plates 4x12

DB Hammer Curls
20kg 'bells 4x12

Abz
Al Fernz ab circuits x3

Very poor workout. The gym was packed, and as a result it became a sweatbox. No strength for my last two top sets of squats. Still I managed to set a new PB on the widowmakers. I think I will go down to 122kg next week and see if I can set another PB on the widowmakers.

Weighed myself on Sunday. I've lost 3 kilos since a few months ago. A bit of a disappointment really. I thought I may have gained a little, since I have gotten a bit stronger, but alas it was not to be.

Al_Fernz · 19-08-2009 8:54pm

Just there

Flat Bench
Bar x10
60kg x12
70kg x10
80kg x10
85kg 2x6
80kg 1x10

DB Incline
26kg 'bells 1x10
28kg 'bells 2x8

Flat DB Flies
20kg 'bells 3x10

21's
Bar+30kg x3 sets

Some random sets of arm stuff

Hanging leg raises
1x20 followed in quick succession by 1x15

Comments:
Decent. Back tomorrow.

Al_Fernz · 22-08-2009 6:17pm

Thursday night

Back

Deadlifts
70kg 1x12
110kg 1x10
150kg 1x6
160kg 1x3
165kg 2x3

Full wide grip pull ups
BW 3x10

Cable Row
Plate 16 3x12

Reverse Hypers
25kg 3x20

Fine, from what I remember.

Al_Fernz · 22-08-2009 6:23pm

Just realized I have not been logging my Shoulder and Triceps days. D'oh.:o

Any way, yesterday eve I did:

Military Press
40kg 1x12
60kg 1x4, 1x5, 1x6
40kg 1x20

Shrugs
100kg 3x12

Triceps dip
BW 4x10

Lateral Raises
30lb 'bells 3x12

Triceps kickbacks
30lb 'bell 3x12

Decent enough session, I'm tiring of this split though. Thinking of taking up doggcrapp or something else in the next week or so. Any suggestions? Whats this wave 5/3/1 thing I've been seeing on others logs? I really am out of the loop.

Kev M · 24-08-2009 4:01pm

Al_Fernz wrote: »

Any suggestions? Whats this wave 5/3/1 thing I've been seeing on others logs? I really am out of the loop.

It's just some gimmick that everyone's buying into

Depends what you want to do really I guess... For a bulk, DC could be the way forward. For all around raw strength then 531 is your baby.

Al_Fernz · 25-08-2009 9:55am

Leg day with some arms

Squats
60kg x12
100kg x10
121kg 4x6
94kg 1x21

Seated Leg Curls
Plate 17 3x12
..last set followed by plate 12 1x15

Smith Machine Calf Raises
90kg of plates 1x20
130kg of plates 2x12
90kg of plates 1x20

Preacher Curls
EZ Bar + 17.5kg 4x12

DB Hammer Curls
45lb 'bells 3x8

Abz
Al Fernz ab circuits x1

Very happy with the twenty reppers tonight, so happy in fact that I got 21. My top sets at 121 were pretty weak though.

Al_Fernz · 25-08-2009 10:05am

Kev M wrote: »

It's just some gimmick that everyone's buying into

Depends what you want to do really I guess... For a bulk, DC could be the way forward. For all around raw strength then 531 is your baby.

I am a terrible man for setting goals, given that I am very happy with my strength and size. Hey, I might be small and weak but nobody can question my subjective happiness! TBH the main thing holding me back from real progress now is my diet. It's not that I don't know about nutrition, it is just the fact that I have a serious problem implementing my knowledge. For example, I would rather go for a cappucino and muffin over protein shake and two chicken fillets.

The main reason I was thinking of changing my routine up is due to the fact that I am re-starting college in September/October. Thus, I was thinking of cutting my routine down either to 2/3 long days or 4 short days. Also, I always like the thrill of starting a new routine. There was some high-intensity training rountines that were interesting me but I havn't fully scoped them out yet. Ditto, needing to look up more about Doggcrapp.

Kev M · 25-08-2009 5:22pm

Al_Fernz wrote: »

needing to look up more about Doggcrapp.

http://forums.rxmuscle.com/showthread.php?t=168&highlight=training

great info!

Al_Fernz · 28-08-2009 10:43am

Wednesday

Flat Bench
Bar x10
60kg x12
70kg x10
80kg x10
83kg 3x8

DB Incline
26kg 'bells 3x10

Flat DB Flies, right to the bottom
18kg 'bells 3x10

DB hammer curls
20kg 'bells 3x12

Al Fernz ab circuits x3

Comments:

Good, from what I remember.

Al_Fernz · 28-08-2009 10:45am

Last night

Back

Deadlifts
60kg 1x12
110kg 1x10
142kg 1x8
160kg 1x4
170kg 1x3
160kg 1x5

Full wide grip pull ups
BW 4x12

Cable Row
Plate 17 3x10

Reverse Hypers
25kg 3x20

Happy, in fact very happy, with deadlifts.

Al_Fernz · 28-08-2009 10:49am

This morning....:eek:

Military Press
40kg 1x12
60kg 2x6, 1x7

Shrugs
100kg 3x15

Triceps dip
BW 2x12, 2x10

Lateral Raises
30lb 'bells 2x12

Triceps kickbacks
30lb 'bell 2x12...followed by x20 close arm push ups

Comment:
Wow, first ever time training in the morning. Felt weird but I liked it. Probably will be doing it again too.

Al_Fernz · 01-09-2009 10:42am

Leg day with some arms

Squats
Bar x12
60kg x12
80kg x10
100kg x10
121kg 1x8
126kg 1x6
131kg 1x4
121kg 1x8
93kg 1x23

Seated Leg Curls
Plate 17 3x12
..last set followed by plate 12 1x12

21 curls
4x12 25kg of plates

Abz
Al Fernz ab circuits x3

Good squats.

Al_Fernz · 01-09-2009 10:44am

This morning

Flat Bench
Bar x10
60kg x12
70kg x12
81kg 3x8

DB Incline
28kg 'bells 3x10

Flat DB Flies, right to the bottom
18kg 'bells 3x10

DB hammer curls
20kg 'bells 4x12

Chin-up 1x12

Comments:

Didn't feel great, warmed up and then it was like a normal session.

Al_Fernz · 03-09-2009 10:42am

This Morn

Back

Deadlifts
70kg 1x12
110kg 1x10
150kg 1x6
160kg 1x3
170kg 1x3
180kg 1x3
150kg 1x5

Full wide grip pull ups
BW 2x12, 1x10, 1x6....last two set were done without any rest

BB Bent Over Row
70kg 3x12

Reverse Hypers
25kg 1x25

Good little session to start the day off with.

I won't be training again now till after the weekend, due to my attendance at Electric Picnic. I plan to represent the whole fitness forum for this song though: http://www.youtube.com/watch?v=wbuSdXKtJX4

Al_Fernz · 14-09-2009 9:13pm

Leg day with some arms

Squats
Bar x12
60kg x12
90kg x12
110kg 1x8
122kg 5x5

Seated Leg Curls
Plate 17 1x12
Plate 18 1x8
Plate 17 1x10
Plate 16 1x12
..last set followed by plate 12 1x12

Calf Raises on Leg Press
Plate ? 3x15

Hammer Curl
20kg 'bells 3x12

*What's the name of that exercise you do when you sit down and there's a 'mini-bench' to rest your elbows on?

The above exercise
EZ bar + 40lbs
3x12

Abz
Al Fernz ab circuits x3

Decent enough session to get back into the swing of things.

cardio,shoot me · 14-09-2009 9:14pm

theyd be preacher curls fernz

BossArky · 14-09-2009 9:16pm

Al, there is a gaping hole in the fitness records thread just waiting for ya...

Al_Fernz · 14-09-2009 9:24pm

cardio,shoot me wrote: »

theyd be preacher curls fernz

Yup thats them alright.

Al_Fernz · 14-09-2009 9:33pm

BossArky wrote: »

Al, there is a gaping hole in the fitness records thread just waiting for ya...

Thanks BossArky, I have plans to video some 1 RM's soon. I did some in June but never videoed them. TBH, I had the camera with me on the day but I failed squatting 140. I felt like the fact I was being videoed got to my head and didn't video the rest of my lifts. I eventually got 145 on the squat, but I realize that without proof I might as well say that I got 345.

cardio,shoot me · 14-09-2009 9:33pm

i think he means your awesome pull up strength al

Al_Fernz · 15-09-2009 10:23am

This morning

Flat Bench
Bar x10
60kg x12
80kg 5x5

DB Incline
28kg 'bells 2x12, 1x10

Flat DB Flies, right to the bottom
18kg 'bells 3x12

EZ Bar 21's
Bar + 20kg 1x(7,7,7)
Bar + 22.5kg 2x(7,7,7)

Chin-up 1x10

Comments:
Easy bench, didn't need to take breaks longer than one minute between sets.

Al_Fernz · 17-09-2009 10:14am

This Morn

Back

Deadlifts
60kg 1x12
100kg 1x8
140kg 5x5

BB Bent Over Row
60kg 1x12
70kg 2x12

Full wide grip pull ups
BW 3x10

Reverse Hypers
25kg 2x20

Handy little session. I've got news for anybody who thinks I'm getting weaker, I'm not. I am taking shorter rests between sets however.

Al_Fernz · 22-09-2009 12:57pm

Yesterday:

Leg day with some arms

Squats
Bar x12
60kg x12
100kg x10
122.5kg 5x5

Seated Leg Curls
Plate 17 3x12
..last set followed by plate 12 1x12

Calf Raises on Smith Machine
Plate 2x20kg plates + 2x25kg plates +2x25lb plates 3x15

Hammer Curl
20kg 'bells 3x12

Preacher curls
EZ bar + 40lbs 3x12

Abz
Al Fernz ab circuits x3

Good.

Al_Fernz · 22-09-2009 1:03pm

This morning

Flat Bench
Bar x10
60kg x12
82.5kg 5x5

DB Incline
28kg 'bells 2x12, 1x10

Flat DB Flies, right to the bottom
45lb 'bells 3x12

EZ Bar 21's
Bar + 20kg 1x(7,7,7)
Bar + 22.5kg 2x(7,7,7)

Chin-up 2x1...one chin-up is 20 seconds up and 20 seconds down

Al_Fernz · 24-09-2009 1:29pm

Yesterday Morn

Back

Deadlifts
70kg 1x12
110kg 1x8
142.5kg 5x5

BB Bent Over Row
70kg 3x12

Full wide grip pull ups
BW 3x10

Reverse Hypers
25kg 3x20

No chalk so I wrecked my hands on the deadlifts. At least now I'll get better calluses to peel and bite off. Mmmmm calluses....

:pac:nom nom nom:pac: