Level 2: Getting Massive

choons

I joined the DCU Weightlifting Club!

They do mainly Olympic lifting but do the usual squats, OHP etc as accessory lifts.

Its 3 times a week so I'll give it a go and see what happens!

choons

Row:
1km


Deadlift:
60kg x8
92.5kg x8
60kg x8

Pull Ups:
(8,8,6,4)

1 Arm DB Row:
26kg (8,8,8,8)

Inverted Rows:
(8,8,8,8)


Abs:

Superset

Crunch (20,20,20)
Hands past knees (10,10,10)
Prone Bridge (the Plank) (60,60,60) seconds

choons

Bench:
20kg x8
40kg x8
60kg (8,8,6,5)
40kg x8

Incline DB Chest Press:
22.5kg (8,8,7)
20kg (8)

Close Grip Bench:
20kg x8
30kg x8
35kg (8,8,8)


Tricep Dips:
(12,10,9)

Superset with

Push ups:
(10,7,6)


Tricep Pull down:
21.25kg x8
23.75kg (8,8,8)


Squat (smith):
20kg x8
60kg x8
70kg (8,8,8,8)

choons

Squat (free):
20kg x8
60kg x8
72.5kg (8,8,8,8)

Over Head Press:
20kg x8
37.5kg (8,8,7,6)
30kg x8


DB OHP:
15kg (8,8,8,8)

Superset with

Lateral raise:
5kg (10,10,10,10)


Chin ups:
(10,10,10,10)

choons

Row:
1km 4.40mins

Deadlift:
60kg x8
95kg x8
60kg x8


Pull ups:
(8,8,7,7)

Superset with

Inverted row:
(6,6,6)


Seated Cable Row:
90lbs (10)
80lbs (10,10,10)

Superset with

Shoulder Push down:
45lbs (10,10,8,10)

choons

Bench:
20kg x10
40kg x8
60kg x5
75 kg x1 PB
60kg (8,6,4)
40kg x10

Incline DB Press:
20kg (10,8,8,8)

Close Grip Bench:
20kg x8
40kg x6
37.5kg (8,6)

Tricep Dips:
(10,10,10,10)

superset with

Push ups:
(10,10,12,11)

Abs

choons

Squat (free):
20kg x12
60kg x8
75kg (8,8,8,8)
50kg (8,8,8)

Overhead Squat:
EZ bar x8
20kg Oly bar x8

Abs superset:
Crunch (20,20,20,20)
Up & left then Right (20,20,10,10)
Raise legs (10,10,10,10)
Crunch (20,20,10,10)

. . . a total of 240 sit ups :cool:

Row

choons

Row:
1km 4.30mins

OHP:
20kg x8
37.5kg (8,8,7,6)
30kg x8


BD OHP:
16kg (8,8,8,8)

Superset with

Lat raise:
6kg (10,10,10,10)


OHP:
20kg x12


Chins:
(10,8,7,7)

superset with

Cable curl:
21.25kg (10,8)
18.75 (10,10)

choons

Row

Deadlift:
60kg x8
97.5kg x5
80kg x8
60kg x8

Pull ups:
(10,8,8,8)

superset with

1 arm DB row:
25kg (10,8,8,8)

I realized that i'd never tried any of the machine weights in my new gym so I pissed around on them for a few minutes. Very fancy and smooth but I was able to lift the max on several of them for reps

May try the lat pull down and row machine again.

choons

Row:
1km 4.30mins

Bench:
20kg x12
40kg x8
60kg (8,8,7,5 . . . fail)
50kg x8

Incline DB Press:
22kg (8,8,7,7)

Close Grip Bench:
20kg x8
37.5kg (8,8,8,8)

Tricep Dips:
(10,10,10,10)

superset with

Tri Pull down:
23.75kg (8,7)
21.25kg (10,10)

Cable chest fly

choons

Hit the gym 7 days in a row last week!!

I'm significantly stronger than a few months ago and I've been getting comments all over the shop

I've managed to keep up a decent diet during college. I bring tuna sambos, packets of cashew nuts and whey shakes in to keep me going throughout the day.

I'm off the booze accept for maybe twice a month which is very helpfull. I can't train for at least 2 days after a mad night out.

I've ordered some Creatine, whey & casein protein, cashew nuts and oats from MP. I'll be getting my measurements and BF% done before I try the creatine so I can tack my progress.

Few days off now to recover from last week

itsallaboutheL

choons wrote: »

I'm off the booze accept for maybe twice a month which is very helpfull. I can't train for at least 2 days after a mad night out.

IMO this is the most significant change anyone can make to their training

choons

OHP:
20kg x8
37.5kg (8,7,6,5)
30kg x8


Superset:

DB OHP:
1. 15kg (8,8,8,8)
2. 10kg (8,8,7,8)

Shrugs:
3. 17.5kg (10,10,10,10)

Lat raise:
4. 2.5kg (8,8,8,8)


Chins:
(12,8,6,5)

Superset with

BB curl:
15kg (8,6)
10kg (8,5)

choons

Row 1km

DL:
40kg x8
60kg x8
90kg x6
60kg x8

Pull ups:
(10,9,8,8)

Abs

choons

Bench:
20kg x12
40kg x8
60kg (8,8,7,7)
50kg x10

Incline DB press:
22.5kg (8,7,6,5)
15kg (8,7,6,5)

Close grip bench:
30kg x10
40kg (8,8,6,6)


Tricep dips:
(12,10,8,8)

superset with

Tricep pull down:
18.75kg (8,8,8,8)


Squats:
20kg x8
50kg x8
70kg (8,8,8,8)

choons

OHP:
20 x8
35kg (8,8,8,8)
20kg x10 - behind head

DB OHP:
17.5kg (8,8,8,7)
10kg (8,8,8,8)

Shrugs (20kg) & Lat raise (5kg) - (8,8,8,8)

Overhead press behind head (20kg) x 10


Chins:
(10,8,8,8)

superset with

Cable curls:
35lbs (8,8,8,8)

choons

Row 1km - 4.30mins

DL:
45kg x10
60kg x8
90kg x7
60kg x10

Pullups:
(10,8,8,8)


Seated cable row:
48.75kg (10,10,10,8)

superset with

Shoulder push down:
21.75kg (10,10,10,10)


Machine Row:
45kg (8,8,8)

Lat pull down machine:
55kg (8,8,8)

Abs

choons

Bench:
20kg x12
40kg x8
60kg x5
80kg . . . fail
77.5kg . . . fail
60kg (8,6)
57.5kg (8,6)

Incline DB press:
22.5kg (8,7)
20kg (8,7)

Close grip bench:
40kg (8,8,8,7)


Dips:
(10,12,9,8)

superset with

Tricep pull down:
40lbs (8,8,6,6)

choons

OHP:
20kg x12
37.5kg (8,8,8,7)
20kg x10 - behind head

DB OHP superset:
16kg (10,10,8,7)
10kg (8,8,5,6)

Shrug (22kg) & lat raise (3kg): (8,8,8,8)

Squat:
20kg x10
40kg x8
72.5kg (8,8,8,8)


Chins:
(15,12,10,10)

superset with

Hammer Curl:
10kg each hand (8,8,8,8)

choons

Row 1km

DL:
60kg
90kg x8
60kg x8

Pullups:
(10,10,10,10)

Bent over row:
45kg x8 - my back kept arching so i gave up. I'm gonna sort out proper technique and try this again soon.

1 arm DB row:
28kg (8,8,8,8)

choons

Bench:
20 x12
40 x8
60kg (8,8,8,8) BOOM
50kg x8

Close grip:
40kg (8,8,8,8)


DB press superset:
22kg (8,8,7,6)
15kg (8,8,8,8)

superset with

Dips:
(5,4,_,_)

choons

OHP:
20kg x8
20kg x8 - Behind head
37.5kg (8,8,8,8) BOOM
30kg x8 - Behind head

DB OHP superset:
17.5kg (8,8,7,5)
8kg (8,8,8,8)


Chins:
(8,8,10,8)

superset with

Cable curl:
21.25kg (8,8,6,8)


Squat:
20kg x8
60kg x6
75kg (8,8,8,8)

choons

DL:
60kg x8
92.5kg x8
60kg x8


Inverted rows:
(10,10,8,8)

superset with

Pull ups:
(6,3,2,3)

1 arm DB Rows:
30kg (8,8,8,8)

choons

Bench:
20kg x12
40kg x8
62.5kg (8,8,6,6)

Close grip:
42.5kg (8,8,8,8)

DB press superset:
22kg (8,8,8,7)
15kg (8,8,6,4)

choons

OHP:
20kg x8
40kg (6,6,5,5)
30kg x8 - behind head

DB OHP superset:
17.5kg (8,7,6,6)
10kg (8,5,8,7)


Chins:
(10,10,10,10)

superset with

Cable curls:
45lbs (8,8,8,8)

choons

DL:
60kg x8
95kg x8
60kg x10

1 arm DB row:
30kg (8,8,8,8)

Pullups:
(10,10,10,10)


Weird pain in my elbow joints the last few sessions, I'm gonna check out some cod liver oil or glucosamine

choons

Squat:
20kg x8
40kg x8
77.5kg (8,8,8,8)

Bench:
20kg x12
50kg x8
62.5kg (8,8,8,7)

Close grip:
45kg (8,8,8,8)

choons

OHP:
20kg x10
20kg x8 - behind head
40kg (8,6,5,6)
30kg x8 - Behind head


Superset:
DB OHP - 18kg (8,8,7,7)
DB OHP - 10kg (8,8,8,8)
Lat raise - 6kg (8,8,8,8)

Chins:
(10,10,10,10)

superset with

Cable curls:
21.25kg (8,8)
18.75kg (8,8)

Abs

choons

Row 1km

DL:
60kg x8
97.5kg x8
60kg x12


Pullups: (8,8,8,8)

superset with

Inverted rows: (8,4,4,4)


1 arm DB Row:
30kg (8,8)
27.5kg (8,8)

superset with

Shoulder push down:
50lbs (8,8,8,8)


Lat pull down machine:
56kg (8,8,8,8)

superset with

Row machine:
35kg (8,8,8,8)


Weighted ab machine:
15kg (20,20,20,20)

choons

Bench:
20 x12
40 x8
60 x5
80 x2 Delighted with that!
62.5kg (8,8,5,4)

Close grip Bench:
45kg (8,8,8,8)

DB incline chest press:
22kg(8,8,8,8) superset with 15kg(8,8,8,8)

Dips & Ticep cable push down