Level 2: Getting Massive

choons

Squat:
20 x8
40 x7
60 x6
85kg x8
70kg (8,8,8) Focused on technique

Calf extension on leg press machine

Abs

choons

Shoulder Press:
20 x8
42.5kg (8,6,6,6)

DB Press:
17.5kg (8,8,8,7)
&
Shrug:
60kg (8,8,8,8)

Chins:
(10,8,8,8)
&
EZ Curls:
+20kg (8,8,6,6)

choons

Deadlift:
60kg x8
80kg x8
100kg x5

1 Arm DB Row:
32kg x8
34kg (8,8,8)

Wide grip pull ups:
(8,8,8,8)

choons

Bench:
20 x8
40 x6
60 x3
70(8,8,8,7)

DB Bench:
27.5kg (8,8,7,7)

Tri Dips:
+12.5 (8,8,8,8)

Tricep Machine:
35kg (8,8,8,8)

choons

Dumbbell thrusters:
15kg (12,12,12)x2 (each arm)
&
Hammer curls:
15kg (6,6,5)

choons

Squat:
20 x8
50 x7
60 x6
75kg (8,8,8,8)

choons

Overhead Press:
20kg x8
42.5kg (8,7,6,6)

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

EZ Curl:
25kg (8,8,8,8)
&
Lat Raise:
10kg (6)
7.5kg (8,8,8)

Shrugs:
70kh BB (8,8,8,8)

Bicep Machine Curl:
40kg (8,8,8,8)

choons

Deadlift:
50kg x8
80kg x8
110kg x5
110kg x3

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

1 arm DB rows:
35kg (8,8,8,8)

Machine Row:
42kg (10,10,8,8)

choons

Bench:
20kg x10
50kg x6
70kg (8,8,8,8)

DB Bench:
28kg (8,8,7,7)

Dips:
+9kg (10,10,10,10)

choons

OHP, standing:
20kg x8
40kg (8,8,8,8)

DB OHP:
20kg (8,8,8,6)

Chins:
+10kg (8,6)
+0kg (8,8)
&
Cable Curls:
23.75kg (8,6,8,6)

choons

Deads:
60kg x8
80kg x5
110kg x5
120kg x2

1 Arm DB Rows:
34kg (8,8,8,8)

Pull ups

choons

Bench:
20kg x8
50kg x8
72.5kg (8,7,7,6)

DB Bench:
27.5kg (7,7,5)
25kg x8

Tricep Dips:
12.5kg x9
10kg (10,10,10)

Tricep machine:
30kg (10,10,10,10)

choons

OHP Standing:
42.5kg (8,8,7,5)

DB OHP:
20kg x6
17.5kg (8,8,6)

Chins:
+10kg (8,8,8,8)
&
EZ Curls:
22kg (6,5,5,4)

Shrugs:
75kg (8,8,8,8)
&
Machine curl:
40kg (8,8,8,8)

choons

Deadlift:
60kg x8
80kg x8
90kg x8

Pullups - Extra Wide grip:
(12,8,6,6)

choons

Squats:
20kg x8
40kg x8
60kg x5
70kg (8,8,8,8)

Ab machine:
+20kg (20,20,20,20)
&
The Plank x4

choons

OHP Seated with bar in front:
20kg x8
42.5kg (8,8,8,7)

DB OHP:
20kg x7
17.5kg (8,8,8)

Thruster things:
17.5kg (4 each arm)
20kg (1 each arm)

Chins:
+12.5kg (8,8,6,5)
&
Cable Curl:
50lbs (8,6,5,5)

Curl Machine:
45kg x8
40kg (8,8,8)
&
Shrugs:
45kg (12,12,12,12)

choons

Last two weeks have been a disgrace. Missed loads of days in the gym, ate complete junk and drank a few weeks worth of empty calories! You only turn 21 once I guess

Back on track now and working towards that sixer for the beach!

Was off creatine for two weeks there but started back yesterday. Gonna give it another 4 weeks and see how things work out.

Peace

choons

Deadlift:
60 x8
80 x7
100 x6
120 x3
130 x1

Pullups Wide grip:
(8,8,6)
&
Inverted Rows:
(8,8,4)

Lat Pull down machine:
63kg (8,8,8,8)
&
Machine Row:
42kg (8,8,8,8)

choons

Bench:
20kg x8
50kg x7
60kg x3
72.5kg (8,8,6,6)

DB Bench:
28kg (8,6)
26kg (8,7)

Tricep Dips:
+10kg (10,10,10,10)
&
Tricep cable pulldown:
23.75kg (8,8,8,8)

choons

Squat:
20kg x8
50kg x8
72.5kg (8,8,8,8)

Calf Presses on Leg Press Machine:
125kg (8,8,8,8)

Ab Machine:
+20kg (21,21,21,21)
&
Plank:
(30,30,30,30)

choons

Shoulder Press (standing):
20kg x8
42.5kg (8,8,8,5)

DB Shoulder Press:
20kg (8,6,5,5)

Lat Raise:
7.5kg (8,8,8,8)
&
Shrugs:
20kg DB x8
60kg BB (8,8,8)

Chins:
(10,10,8,8)
&
Cable Curl:
45lbs (8,8,6,6)

Machine Curl:
40kg x8
36kg (8,5)
30kg x6

choons

Deadlift:
60kg x8
80kg x7
100kg x6
120kg x3
130kg xfail . . . I was trying to improve technique so I bailed halfway through

Pullups (Superwide grip):
(10,8,8,8)

Lat Pull down:
70kg (8,8,6,6)

Machine Row:
56kg x6
49kg (10,10,10)

choons

Bench:
20kg x8
50kg x7
80kg x2
90kg x1 . . . felt like a bag of marshmallows!!
100kg xfail . . . soooo close but spotter had to help :mad:
72.5kg (6,6,5)
80kg x4

DB Bench:
25kg (8,8,6,5)

Dips:
+10kg (12,12,10,8)

Tricep Machine:
35kg (8,8,8,8)


I can honestly see myself benching triple digits in a few weeks!

choons

Squat:
20 x8
60 x5
75kg (8,8,8,8)

Calf Press:
135kg (8,8,8,8)

Weighted Ab Machine:
20kg (22,22,22,22)

choons

Shoulder Press (standing):
20kg x8
42.5kg (8,8,8,8)

DB press:
20kg x6
17.5kg (8,8,7)

Chins:
(10,10,10,10)
&
EZ-curl:
Bar + 30kg x8
27 x5
25kg (5,4)

Curl Machine:
35kg (8,8,8,8)

choons

Deadlift:
70kg x8
90kg x6
110kg (4,4)

Pullups (super wide):
(12,9,6,5)

1 Arm DB Row:
32kg (8,8,8,8)

choons

Bench:
20kg x8
50kg x7
72.5kg (8,8,7,7)

DB Bench:
27.5kg (8,8,8,8)

Dips:
+7.5kg (10,9,9,7)
&
Overhead tricep extension*:
20kg (8,6)
15kg (8,8)

Tricep machine:
35kg (10,10,10,10)


*Kinda made it up myself! Standing with DB held above head with two arms. Lower DB to behind neck keeping arms close together and return to overhead position. Works triceps . . . i'd say it has a name

choons

Shoulder Press (standing):
20kg x8
45kg (8,8,6,5)

DB's:
17.5kg (8,8,8,7)

Chins:
(12,10,10,8)
&
EZ-curl:
Bar+ 20kg (8,8,5,4)

Shrugs:
60kg BB (8,8,8,8)

Machine curl:
40kg (8,8,8,6)

choons

Bench:
20kg x9
50kg x7
72.5kg (8,8,8,8)

DB Bench:
30kg x5
28kg (8,8,6)

Dips:
+8kg (10,10,10,9)
&
Skull crushers:
EZ + 15kg (8,6)
EZ + 10kg (8,4)

Overhead extension thing

choons

16.23km cycle
46 mins

Average speed: 20.8kmph
Max speed: 48.4kmph