Dec's Training Log

xgtdec

Part of me is doing this cause i completely and utterly binged yesterday , well in fairness i was spotlessly clean since 29 December but still...not really an excuse. Im starting this log up to record what i doing and to let other see and comment on how my training is going. So as of today my max lifts are as follows

Squat: 120Kg x6
Deads: 80Kg x10
Chest Press: 90Kg x 2(gonna work on this
Leg Press: 210Kg x 8

that's all i can think of now, my fat loss stalled in recent weeks so i am on the next 2-3 months of heavy lifts to build muscle and get stronger before going back to fat loss. Tomorrow is Monday so its spin class and abs class..good start to the week!!

xgtdec

Monday, 45Min spin class..good sweat...
15 min abs class....

Chest, shoulders and biceps in the morning!!

xgtdec

Of course remembering the names of the exercises would be a really helpful thing to do. anyways, Tuesday so chest, shoulders and biceps, just keeping a record.....i do recall i have up'd my max 1 bench to 95Kg and my max curl is now 16Kg, Taking Wednesday off...and doing legs, back and triceps in the morning....This log thing might actually keep me on my toes!!

xgtdec

Legs back and tri's this morning

Warmed up body weight squats x 40
Empty bar squats x 20
10 x 60Kg
10 x 80kg
8 x 100Kg
8 x 120Kg
6 x 130Kg NEW PB...quite proud of that, think i could have a 160 in me this year

Seated diagonal leg press
One footed 80Kg x 10 x 3
2 Footed 10 small movements with legs extended, them not extended, then 10 full presses.

Seated leg extension
Not sure on max machine weight...ill check next time
10 x Max
10 x Max
8 x Max

Tricep Dips. body weight with legs elevated on a balance ball
10
10
8

Tricep Pull down
10
8
6

Overhead Tri's with empty olympic bar
12
10
8

Bent over row's
10 x 22Kg
8 x 26Kg
6 x 30Kg

Selection of abs!!!

xgtdec

Spin class, spin instructor was really good and it was the best sweat ive had in a long time!!!!!

xgtdec

Took it easy this weekend, cheat meal last night, back to it tomorrow, i really need to add a Saturday workout!!

xgtdec

So did spind and abs last night and then chest and shoulders this morning, skipped biceps as ive added them to a saturday, so for now that tuesday chest and shoulders, Thursday legs and back, and Saturday biceps and triceps, i think that should keep my motivation up rather than having a gap thursday to Tuesday!!

xgtdec

Leisure day yesterday, golf and a swim.

This morning
body weight squat x 40
Empty bar squat x 20
60kg x 12
80kg x 10
100kg x 10
120 x 8
140 x 6 **new PB..go me!!!!**
60 x 10

Leg press - One footed
10 x 70kg
8 x 80Kg
6 x 95

Jump lunge's(bad at these at the mo...natural balance aint my thing just yet
10
10
8

Jumpstart Pullups overhand
10
8
6

Jumpstart pull up underhand
10
8
6

Bent over rows
32.5Kg
8
6
4

fitness ball core crunch on toes
30
25
20

xgtdec

how could i forget deadlifts from this morning

12 x 60kg
10 x 80Kg
8 x 90
8 x 90

need to work these up but def progress being made

xgtdec

Arms this morning

Barbell curl
10kg x 15
10Kg x 12

20Kg x 10
25Kg x 8

Seated bicep curl
14Kg x 8
14Kg x 6
16Kg x 4
16Kg x 3

Standing dumbbell dual bicep curl
14Kg x 10
16Kg x 8

Concentrated Bicep curl
16Kg x 6
16Kg x 4

Skull Crushers
16Kg x 15
18Kg x 12
20Kg x 10

Tri dips
25Kg x 10
27.5Kg x 8
30Kg x 6

Overhead tri extension
25Kg x 10
27.5Kg x 8
30Kg x 6

Bodyweight dips
12
10
8

Did an abs and oblique session afterwards

grimloch

xgtdec wrote: »

140 x 6 **new PB..go me!!!!**

Not to be "that guy" but when someone is squatting 50kg more than they deadlift something is usually wrong.

What sort of depth are you getting on those squats?

xgtdec

oh no no its no problem to be that guy at all, its pretty much only down to the fact that i started squatting earlier then i started dead lifting and up to know ive been raising the weight as i go gradually...its never entered my head to even up between the 2 or have more on the deadlift.

As for depth...well im an ex fat bloke trying to train hard so i get down there as much as i can....does it count as a squat even if your butt dont touch the floor:p, why is dead's normally bigger anyways?

xgtdec

got no cardio done tonight, got help up in work...and then officially stuck in work....by the time i got out i was just miffed so i went home...lazt git...anyway, chest and shoulders in the morning!!! i think i might just do all workout in the morning from now on

xgtdec

Chest and shoulders this morning

warmup
light seated chest press x 20
bench press(empty bar) x 20
Bench Press
60Kg x 12
80Kg x 8
80Kg x 6
90Kg x 3

Seated chest press(bringing elbows together)
10 x 40Kg
8 x 50Kg
6 x 60Kg

Shoulder Press(smith machine)(wide grip)(not locking arms out)
10 x 25Kg
8 x 30Kg
6 x 35Kg

Shoulder Press(smith machine)(Close Grip)(not locking arms out)
10 x 25Kg
8 x 30Kg
6 x 35Kg

Lateral Raises
10 x 6Kg
10 x 8Kg
6 x 8Kg
10 x 4Kg

Clean and press
12 x empty bar
10 x 30Kg
8 x 35Kg
6 x 40Kg

Hanging lateral leg raise
30
25
20

Good workout for me, felt sore but good afterwards and my clean and press was a lot better balance wise this week!!

xgtdec

Legs and shoulders yesterday evening

bodyweight squats x 40
Empty Bar x 20
60Kg x 12
100Kg x 10
120 x 8
140 x 6
145 x 3
100 x 10
Pretty much failed on the last 145 but recovered enough to get the bar back on the rack which was ok by me at that stage and really felt burn on the final 10

Deadlift
10 x empty bar
60Kg x 12
80Kg x 10
90Kg x 8
100Kg x 3
60Kg x 10
Really need to get grip a bit stronger, i would have got more out of the 100 if grip was better

Calf Raises
80Kg x 12
100Kg x 10
110 x 8

Superset x 3
Lat Pulldown
80Kg x 10
90Kg x 8
95Kg x 6
Seated row
40Kg x 10
45Kg x 8
50Kg x 6
15Kg weighted pullups
10
8
6

Cable Shrugs
40Kg x 10
45Kg x 8
50Kg x 6

Def need to work on the deadlift and the weighted pullups but was happy with squat depth and calf raises, decnt workout overall for me.

xgtdec

Spin class Friday evening

xgtdec

Saturday Arms
Barbell Curls
10Kg x 20
20Kg x 12
20Kg x 10
20Kg x 8

Seated dumbbell curls 14Kg
12
10
8

Standing dumbbell curls 14Kg
8
6
4

Skull crushers 20Kg dumbell
12
10
8

Cable tri pulldown 27.25Kg
12
Cable tri pulldown 30.00Kg
10
Cable tri pulldown 32.50Kg
6..suppose to be 8 but failed

Overhead cable tri extension 27.25
12

Overhead cable tri extension 30.00Kg
10

Overhead cable tri extension 32.50Kg
5..suppose to be 8 but failed

Did an abs session with ball and oblique machine....felt good to get it done on a Saturday.....the monster next to me on the cable did nothing for my confidence as i failed on my tri's and he added a 25Kg plate.....showoff:D

xgtdec

Had a few days away eating junk and doing nothing ..has to be done

must have done me good though...did chest and shoulders today...too knackered to type it all down:p, but highlight for me was bench press 3 x 90Kg and then for the first time ever did 1 x 100Kg.....a whole one:D...an animal i tell ya;)

xgtdec

Legs this morning

Body Weight squats x 50

Reverse bench lunge with Dumbell
16kg x 12
18Kg x 12
20Kg x 12

Incline Leg Press
100Kg x 12
140Kg x 12
160Kg x 12
180Kg x 10
100Kg x 8

Seated Leg press
100Kg x 12
110Kg x 12
120Kg x 12

Seated Calf Raises
85Kg x 12
95Kg x 12
105Kg x 12

Seated leg extension
45Kg x 12
55Kg x 12
65Kg x 10

Seated Leg Curl
45Kg x 12
55Kg x 12
65Kg x 8

I got this done pretty quick this morning, my legs were complete jelly afterwards ..not to worry

Biceps and triceps in the morning!!

xgtdec

Saturday Arms
Barbell Curls
20Kg x 20
25Kg x 12
30Kg x 10
30Kg x 8

Seated dumbbell curls 14Kg
12
10
8

Standing dumbbell curls 18Kg
8
6
4

Skull crushers 20Kg dumbell
12
10
8

Cable tri pulldown 27.25Kg
12
Cable tri pulldown 30.00Kg
10
Cable tri pulldown 32.50Kg
8

Overhead cable tri extension 27.25
12

Overhead cable tri extension 30.00Kg
10

Overhead cable tri extension 32.50Kg
8

Also did an abs session on the ball and some leg lifts 30, 25, 20

Good workout and got in and out in good time

xgtdec

Tuesday morning
Shoulders and chest

Bench press empty bar x 20
60Kg x 10
90Kg x 6
100Kg x 3
60Kg x 10
60Kg x 10

Incline bench press
60Kg x 10
60Kg x 8
60Kg x 6

cable shoulder pull up
x10
x8
x6

seated shoulder press
20Kg x 12
20Kg x 10
22.5 x 8

20Kg Barbell front raise with 8Kg dumbell seated lat raise
10
8
6

20Kg Barbell military press
10
8
6

Ab crunches with 10Kg BArbell
30
25
20

Done and dusted by 8AM......mixed the creatine with orange juice rather than water.....didnt notice a differance....only in taste...waters better

xgtdec

Legs and back this morning

Squats

bodyweight x 30
Empty bar x 30
60Kg x 12
100Kg x 10
140Kg x 8
150Kg x 4
100Kg x 10
60Kg x 10
PB of 150 suppose to be for 5 but i was fighting for 4..still happy with that and im always amazed how you can just bounce up and down with 100Kg after 150.

Deadlifts
60Kg x 10
80Kg x 10
100Kg x 8
110Kg x 6
Grip was gone at this stage....im not sure if its the grip or the tearing where a ring would sit that makes me tap out..might give gloves a try

Assisted pullups
8
8
8

Superset
reverse lat pulldown
Seated rows
bent over rows

Abs session to finish

xgtdec

In fact i did do my Arms on saturday..i just never logged it!!

Did chest and shoulders yesterday,

chest press with 40Kg
4, 10 seconds
5, 10 seconds
6 ,10 seconds
7, 10 seconds
8, 10 seconds
went to fail..which was 11

60Kg x 8
90Kg x 3
100Kg x 1
100Kg x1

Dumbell chest Press
16Kg x 10
18Kg x 8
20Kg x 6...bit wobbly on last 2

Incline Chest Press
40Kg
8 Partial, 2 full
50Kg
6 Partial, 2 full
50Kg
10 full...well wobbly on the last 2

Standing shoulder press
30Kg x 10
40Kg x 10
40Kg x 8

seated reverse fly
6Kg
10
10
10

Bent over rows, 30Kg
12
10
32.5Kg x 8

Finish with abs session

xgtdec

legs and back this morning

bodyweight squats x 40
emptybar squats x 20
60Kg x 12
100Kg x 10
140Kg x 8
150Kg...suppose to be for 6...got to 3 and form went and it was all down hill from there:( and dropped the bar, didnt reattempt 150
100Kg x 10
100Kg x 10

Lever 45d leg press
80Kg
10 pulse top, then bottom, then 10 full
110Kg
8 pulse top then bottom, then 8 full
140Kg
6 pulse top then bottom, then 6 full

superset this with leg extension

After this superset i got something i'd never felt before...ive built my legs..and i think they are quite strong for their size and im happy with my progress, but this morning i got quad pump..it was the strangest feeling...im treating it as a positive!

chest to bar pullups
10
10
10

narrow grip seated row
8
12
15

cable lat pull down
10
10
10

Finish with abs session

xgtdec

I've stuffed my face for the last 4 days....at a low point food wise

anyone got any "back on track" motivation

xgtdec

back to normal food wise today, struggled for gym motivation but once i got there i was ok, did legs and chest

Squat
body weight x 30
empty bar x 20
60Kg x 12
100Kg x 10
140Kg x 8
155Kg x 5 **new PB
100Kg x 10
60Kg x 12

Front Squat
60Kg x 12: i was happy with this as i remember trying it when i started training and making a complete mess of it, i think the progress on the regular squat has enabled me to try other variations.

Incline bench press
Empty bar x 20
50Kg x 10

Flat bench press
50Kg x 10
60Kg x 10
90Kg x 5
90Kg x 3
60Kg x 10

Chest fly
10 Pulse top
10 Pulse bottom
10 Full

Finished with ab and oblique crunches

doesn't seem like i did much above but it did drain me a fair bit and if i was honest after the last 4 days of food i was just damn glad of getting a workout, i figure its not the 4 days of bad food that's the problem but its the 4 days of no workout, its like this..if i workout, my food is not an issue, no workout means more time to let the food slip, that's the way i see it for now, back on the horse as they say.

xgtdec

Arms this morning, first morning on Animal Pump

warm up 10Kg barbell x 15

straight in
35Kg Barbell bicep curl
8
8
8

40Kg Barbell Bicep curl
5
5
5

16Kg Seated Bicep Curl
8
6
4

16Kg Standing Bicep Curl
6
4
2

15Kg Barbell bicep curl
10 pulses bottom
10 Pulses top
10 full
At this stage my arms were pumped to pieces, you could stick pins in and i wouldn't have felt it.

20Kg Barbell bicep curl
10 pulses bottom
10 Pulses top
10 full..nearly crying:P

20Kg Barbell bicep curl
10 pulses bottom
10 Pulses top
4 Full......thats that for biceps....the offer of a billion euro would not have got another curl out of me

20Kg Skull Crusher
12
10
8

BW triceps dip
20
15
12

Machine Dips
80Kg x 12
90Kg x 10
100Kg x 8

Cable triceps extension
25Kg x 10
27.5Kg x 8
30Kg x 6

Overhead Cable triceps extension
25Kg x 10
27.5Kg x 8
30Kg x 6

Overall i was very happy with the arms workout..i failed a lot and had a good solid feeling in the forearms, Will give the Animal Pump a week or so to kick in but for the week coming ill be using Pump before and storm after just to see if any gains are to be had, also ordered some fat gripz to try...no harm in trying them!!

xgtdec

Chest and shoulders this morning

Bench Press
Bar x 20
60Kg x 10
80Kg x 6
90Kg x 3
100Kg x 2
60Kg x 10

Incline chest flies
16Kg x 10
18Kg x 8
20Kg x 6

Incline chest press
50Kg
10
8
6

Incline shoulder press(smith)30Kg
10
8
6

SUPERSET
Lateral Raise
Reverse Fly
15Kg Plate frontal raise
10
8
6

Hanging knee raise
30
25
20

Fitball ab rollout
30
25
20

xgtdec

Legs and back this morning, Animal pump before and storm with protein after

Squat
Bodyweight x 40
Bar x 20
60Kg x 12
100Kg x 10
140Kg x 6
160Kg x 3 *****NEW PB*****
100Kg x 10
100Kg x 10
Was well happy with the 160..got down there and had a real fight to get up on 3, its possible to aim for 180 before summer and 200 in 2011, i imagine a big differance btween 160 and 200:p

Deadlift
60Kg x 12
80Kg x 12
100Kg x 10
120Kg x 8 ***new PB***

Grip going on 7 and 8 but felt stronger than recent weeks, possibly stronger from dedicated arm sessions.

Backwards lunges (24Kg each hand)
12
10
8
Balance is non existant on the left side, right side not too bad, i look l;ike a sort of drunken cat trying to do these.

Leg extension..full weight the machine has...really must check what it is
12
10
8

Jump and chest up
10
10

Assisted chest up
10
10

Lat pull down
15
12
10

Bent over rows 32Kg
10
8
6

Close under hand pull ups(with a little jump:o)
10

Abs
Medicine ball extensions x 30
Oblique crunches x 30
90 Second plank(the plamk at the end killed me...i rolled over like a liitle girl afterwards but happy that i stayed up for the 90...all in all 2 new PB's and a good mornings work.

xgtdec

Biceps and triceps....lots of curls etc..too tired to type:p it

xgtdec

I ate an unfortunate amount of bad food yesterday....not going into details..lets leave it at unfortunate.......can a one day binge have a massive effect if i'm in a "building muscle" rater than "lose fat" phase.....comments or opinions appreciated!!!!!!!!!