My Training Log...

Dubdude

Ok so gonna try keep track of my training cause of late I am starting to slack a little and hopefully this will keep me going.

Anyway I'm 27, 75kg roughly 5'7-5'8. I have a slight shoulder injury at the moment so gonna give it a couple more weeks and if its still the same i shall get it looked at.

Monday 9/11/2009

20 mins run on treadmill @ 6.6mph

Chest
Barbell bench press
15 x 60kg
12 x 70kg
10 x 80kg
8 x 80kg
12 x 60kg (burnout set)

Decline fly's on cable machine (nice and slow)
12 x 5
12 x 5
12 x 5
12 x 5
i do have the weight on 5 its cybex cable machine but dont know what each plate weighs though i shall find out tonight.

Flat dumbbell fly's
10 x 17.5kg
10 x 17.5kg
10 x 17.5kg
10 x 17.5kg

EZ Bar Bicep Curls (super setted in with dumbell fly's)
10 x 20kg (10 each side)
10 x 20kg (10 each side)
10 x 20kg (10 each side)

Preacher Curls on bench with dumbbells
8 x 17.5kg
8 x 17.5kg
8 x 17.5kg

Dubdude

Tuesday 10/11/2009

20 mins run on treadmill @ 6.6mph

Back
Weight assisted pullups (8, 6, 5 & 4 is the plate weight)
12 x 8 (warm up set)
10 x 6
10 x 5
8 x 4
this is done on a cybex station were you can do pullups and dips this is the machine in the link http://www.cybexintl.com/Products/strength/5611/intro.aspx

Dumbell Bent over row
12 x 20kg bell
12 x 25kg bell
8 x 30kg bell
8 x 30kg bell

Barbell Bent over row
10 x 45kg bar
12 x 45kg bar
12 x 45kg bar
10 x 45kg bar

Back Extension
15 x 90lbs
15 x 100lbs
15 x 110lbs

Reverse Flies
10 x 10kg bells
10 x 10kg bells
10 x 10kg bells
10 x 10kg bells

Triceps
EZ Bar Pushdown on cable machine
15 x 12
12 x 15 = full stack
12 x 15 = full stack
10 x 15 = full stack
must find out what each plate weighs

Tricep rope pulldown on cable machine
12 x 6 (plate weight)
12 x 6
10 x 6
10 x 6

Dubdude

Thursday 12/11/2009

Shoulders
Side lateral raise (single arm)
15 x 4kg bell warm up
12 x 7.5kg bell
12 x 10kg bell
10 x 12.5kg bell
10 x 10kg bell

Shrubs on Smith machine bar
20 x 40kg
20 x 60kg
20 x 60kg
20 x 60kg
while doing shrubs i do my first 10 reps in a backward roll of the shoulder and the next 10 with the shoulders just going up and down really get a good kick while doing it like this

Upright Rows with EZ bar
10 x 20kg
12 x 20kg
12 x 20kg
10 x 20kg

Reverse Flies
12 x 10kg bells
12 x 10kg bells
12 x 10kg bells
12 x 10kg bells

Legs
Leg Press
15 x 170lbs
12 x 230lbs
12 x 270lbs
12 x 290lbs

Leg Extension
12 x 60lbs
12 x 80lbs
12 x 100lbs
12 x 120lbs

Leg Curl
12 x 40lbs
10 x 60lbs
10 x 70lbs
8 x 70lbs
very weak on the leg curl cant seem to build strength here at all

finished off with 12 mins on cross trainer

Dubdude

Friday 13/11/2009

Biceps
EZ Curl
12 x 20kg
12 x 25kg
10 x 30kg
8 x 35kg

Single Arm Preacher Curls on bench
12 x 12.5kg bells
8 x 17.5kg bells
8 x 17.5kg bells
8 x 20kg bells

Hammer Curls
12 x 10kg bells
10 x 12.5kg bells
10 x 12.5kg bells
8 x 12.5kg bells

Triceps
Tricep Dips
B/W x 15
B/W x 15
B/W x 15
B/W x 15

EZ Bar Pushdown on cable machine
12 x 15 = stack
12 x stack
12 x stack
12 x stack

Tricep rope pulldown on cable machine
12 x 6 (plate weight)
12 x 6
10 x 6
10 x 6

Dubdude

Monday 16/11/2009

Chest
Barbell Bench Press
15 x bar warm up
12 x 60kg
10 x 80kg
8 x 90kg
10 x 80kg

Incline Chest Press
12 x 17.5kg bells
12 x 17.5kg bells
10 x 17.5kg bells
10 x 17.5kg bells
cant go heavy on incline because of my shoulder

Flat Bench Dumbbell Flies
12 x 17.5kg bells
10 x 20kg bells
10 x 20kg bells
10 x 20kg bells

Decline fly's on cable machine
12 x 5
12 x 6
12 x 5
12 x 5

Seated Bicep Curls
8 x 17.5kg bells
8 x 17.5kg bells
8 x 17.5kg bells
the bicep curls were supersetted in with the incline press

Finished off with 20mins on treadmill @ 6.6mph

Dubdude

Tuesday 17/11/2009

Back
Weight assisted pullups (8, 6, 5 & 4 is the plate weight)
12 x 8 (warm up set)
10 x 6
8 x 5
8 x 4

Should really see someone now about my shoulder pullups felt hard today as it was hurting

Dumbell Bent over row
12 x 20kg bell
12 x 25kg bell
10 x 30kg bell
8 x 30kg bell

Barbell Bent over row
12 x 45kg bar
12 x 45kg bar
12 x 45kg bar
10 x 50kg bar

Back Extension
15 x 90lbs
15 x 110lbs
15 x 130lbs

Reverse Flies on peck deck machine
12 x 90lbs
12 x 90lbs
12 x 100lbs
10 x 100lbs

Triceps
Dips
15 x b/w
15 x b/w
15 x b/w
15 x b/w

Tricep rope pulldown on cable machine
12 x 6 (plate weight)
12 x 6
10 x 6
10 x 6

Dubdude

Thursday 19/11/2009

Shoulders
Side lateral raise (single arm)
15 x 4kg bell warm up
12 x 7.5kg bell
12 x 10kg bell
10 x 12.5kg bell
10 x 10kg bell

Shrubs on Smith machine
15 x 60kg
12 x 70kg
12 x 80kg
10 x 85kg

Upright Rows with EZ bar
10 x 20kg
12 x 25kg
12 x 25kg
10 x 25kg

Reverse Flies
12 x 10kg bells
12 x 10kg bells
12 x 10kg bells
12 x 10kg bells

Legs
Leg Press
15 x 170lbs
12 x 230lbs
12 x 270lbs
12 x 320lbs

Leg Extension
12 x 60lbs
12 x 80lbs
12 x 100lbs
12 x 120lbs

Leg Curl
12 x 40lbs
10 x 60lbs
10 x 60lbs
10 x 60lbs

Friday 20/11/2009

Biceps
EZ Curl
12 x 20kg
10 x 30kg
8 x 35kg
8 x 35kg

Single Arm Preacher Curls on bench
8 x 17.5kg bells
8 x 17.5kg bells
8 x 20kg bells
8 x 20kg bells

Hammer Curls
12 x 10kg bells
12 x 10kg bells
10 x 15kg bells
10 x 15kg bells

Triceps
Tricep Dips
B/W x 15
B/W x 15
B/W x 15
B/W x 12

Skullcrushers
12 x 20kg
12 x 20kg
12 x 20kg
12 x 20kg

Dubdude

Monday 30/11/2009

Started off with 20mins on treadmill @ 6.5mph

Chest
Barbell Bench Press
bar warm up
15 x 60kg
12 x 60kg
12 x 60kg
12 x 60kg

Incline Chest Press
12 x 17.5kg bells
12 x 17.5kg bells
12 x 17.5kg bells

Flat Bench Dumbbell Flies
12 x 17.5kg bells
12 x 17.5kg bells
12 x 17.5kg bells

Decline fly's on cable machine
12 x 5
12 x 5
12 x 5
12 x 5

Seated Bicep Curls
8 x 17.5kg bells
8 x 17.5kg bells
8 x 17.5kg bells

EZ Curls
12 x 20kg
12 x 20kg
10 x 20kg
10 x 20kg

Cant go heavy at all as shoulder is still f*cked and is really annoying me at this stage so gonna get it looked at sometime this week

Tuesday 1/12/2009

Just done a cardio session which was a 30 min spin class