Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Must Get Huge - Jimmys Jumpin' Journal

  • 10-01-2008 12:18AM
    #1
    Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭


    Hey all.

    Been working out since June 2007 - training is fine, but the diet was inconsistant, and when I didn't get bigger I didn't make significant gains.

    Thought I'd keep a track online of my progress, and hopefully if I'm doing something wrong you peeps can let me know.

    June 2007: 11st

    Jan 2008: 12st 9lbs

    I'm 21 years old, and am looking to bulk up with a physique much like a professional wrestler or MMA fighter (muscular, but not too shredded).



    WEEK 1

    Day 1: Chest / Triceps

    Bench Press (with 20kg olympic bar, smith machine)
    30kg (incl. bar) x 15
    40kg x 12
    50kg x 9
    60kg x 7

    Incline Bench Press (as above)
    45 x 11 [failure]
    45 x 7 [f]
    47.5 x 3 [f]

    Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
    15kg x 15
    20kg x 12
    25kg x 7 [f]
    25kg x 5 [f]


    Skull Crushers (with thick E-Z bar, not sure of weight)
    Bar x 15
    Bar + 5 x 13
    Bar + 10 x 15
    Bar + 12.5 x 5 [f]

    Tricep Pulldown w/rope
    15kg x 15
    20kg x 12
    25kg x 5 [f]

    Sitting Chest Press Machine (narrow grip)
    4 Bars x 15 [f]
    5 Bars x 12
    6 Bars x 4 [f]

    21 Seated Crunches w/20kg


    ************


    Day 2: Back / Biceps

    Single Handed Machine Rows

    5 Bars x 15
    6 Bars x 12
    7 Bars x (right arm) 6 [f] / (left arm) 4 [f]
    7 Bars x (right arm) 4 [f] / (left arm) 3 [f]

    Deadlifts (with olympic bar 20kg incl)

    60kg x 12
    70kg x 8
    75 kg x 6 [f]

    Straight Arm Pulldown (Lat Pulldown Machine)

    3 bars x 15
    4 bars x 12
    5 bars x 3 [f]

    Standing Bicep curls w/ E-Z Curl bar

    15kg x 15
    20 kg x 12 [f]
    22.5kg x 4 [f]

    Preachers (with dumbbells)

    10kg - Right x 11 [f], Left x 8 [f]
    12.5kg - Right x 4 [f], Left x 2 [f]
    12.5kg - Right x 2 [f], Left x 1 [f]

    Hammer Curls

    7.5kg x 12 [f]



    **********


    Day 3: Legs / Shoulders

    Squats (with olympic bar, incl)

    40kg x 15
    50kg x 12
    60kg x 12

    Leg Press

    19 Bars x 15
    19 Bars + 10kg x 4 [f]
    19 Bars + 10kg x 6 [f]
    19 Bars + 15kg x 7 [f]

    Sitting Calf Raises

    60kg x 15
    70kg x 10 [f]
    70kg x 6 [f]

    Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

    20kg x 15
    30kg x 12
    40kg x 15

    Hamstring Machine

    6 Bars x 15
    7 Bars x 12
    8 Bars x 8 [f]

    Lat Raises (2 x dumbbells)

    20kg x 15
    20kg x 9 [f]
    20kg x 4 [f]

    Shrugs (2 x dumbbells)

    40kg x 15
    60kg x 16
    68kg x 4 (too heavy, lost form)
    68kg x 3 [f] (after brief rest)

    Sitting Shoulder Press (2 x dumbbells)

    10kg x 15
    15kg x 12
    20kg x 8 [f]

    Front Raises (dumbbells, alternating

    10kg x 12 [f]
    10kg x 8 [f]


    *****

    After reading a post by Hanley there tonight saying going to failure isn't good, I'm not feeling so great about the above... I've been aiming to go to failure since I started, so should that go out the window? Any thoughts or suggestions would be terrific, thanks.


«1

Comments

  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Failure's pointless. All you're doing is killing your muscles and taking longer to recover. It means you can train less frequently and you're just gonna beat yourself up faster.

    Btw, are you sure the smith machine bar is 20kg? Any of the ones I've seen have all been around 7-15kg.


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Hanley wrote: »
    Failure's pointless. All you're doing is killing your muscles and taking longer to recover. It means you can train less frequently and you're just gonna beat yourself up faster.

    Btw, are you sure the smith machine bar is 20kg? Any of the ones I've seen have all been around 7-15kg.

    Cool, I'll stop short of failure from now on, cheers for that. What would be better, set a target and stop when I reach it (even if its not too taxing) or just stop when I know I'll fail on the next rep?

    TBH, I'm not sure about the bar weight - I just assumed it was 20kg, but I'll check tomorrow night when I'm in the gym again.


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    WEEK 1

    Day 1: Chest / Triceps

    Bench Press (with ?kg olympic bar, smith machine)
    Bar + 25kg (incl. bar) x 13
    Bar + 40kg x 10
    Bar + 50kg x 1 [f]
    Bar + 45kg x 2 [f]

    Incline Bench Press (as above)
    Bar + 25 x 12
    Bar + 27.5 x 7
    Bar + 30 x 4

    Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
    20kg x 12
    25kg x 8
    30kg x 5 [f]
    25kg x 5 [f]


    Tricep Pulldown w/rope
    20kg x 14
    25kg x 11
    30kg x 6 [f]

    Skull Crushers (with thick E-Z bar, not sure of weight)

    Bar + 10 x 11 [f]
    Bar + 10 x 5 [f]
    Bar + 12.5 x 3 [f]

    Sitting Chest Press Machine (narrow grip)
    5 Bars x 7 [f]
    5 Bars x 3 [f]

    2 x 21 Seated Crunches w/20kg

    *** That was last night, only seen the not working to failure thing when I came home**


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Day 2: Back / Biceps

    Bent over Dumbbell Rows

    10kg x Right 15 / Left 14
    12.5kg x 10
    15kg x (right arm) 8 / (left arm) 6


    Deadlifts (with olympic bar 20kg incl)

    60kg x 12
    70kg x 9
    75 kg x 7

    Straight Arm Pulldown (Lat Pulldown Machine)

    23kg (3 bars) x 12
    28kg (4 bars) x 10
    33.5kg (5 bars) x 3 [form failing, too heavy]
    28kg (4 bars) x 8

    Standing Bicep curls w/ E-Z Curl bar

    17.5kg x 11
    20 kg x 4 [f]
    20kg x 2 [f]

    Preachers (with dumbbells)

    10kg x 12
    12.5kg - Right x 8, Left x 5
    12.5kg - Right x 3 [f], Left x 1 [f]

    Hammer Curls

    7.5kg x 10 [f]





    ** Hanley,I checked the smith machine bar with the owner, its 20kg.**


  • Closed Accounts Posts: 615 ✭✭✭walt0r


    Lies. Smith machine bar is probably about 10-15kg


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    walt0r wrote: »
    Lies. Smith machine bar is probably about 10-15kg

    Well just telling you what I was told...


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 2: Day 3: Shoulders

    Lat Raises (2 x dumbbells)

    20kg x 11
    20kg x 10
    20kg x 6

    Shrugs (2 x dumbbells)

    40kg x 15 (easy)
    55kgkg x 12
    60kg x 10


    Sitting Shoulder Press (2 x dumbbells)

    10kg x 12 (easy)
    15kg x 10 (easy)
    20kg x 10 (not bad)
    25kg x 6

    Front Raises (dumbbells, alternating

    10kg x 12 [f]
    12.5kg x right 5, left 4



    **I've decided to go an extra day in the gym, and do legs and shoulders on seperate days.**


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    What height are you Jimbo?


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    BossArky wrote: »
    What height are you Jimbo?

    6 feet tall (and a half inch, the half inch is ALWAYS inportant!:p)

    Why?


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Just wondering. It wasn't stated in your initial post , so it is hard to judge what sort of state you are in. You just mentioned your weight.


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Ah apologies... can't edit the first post, so here goes:

    I'm 21, 6' tall, currrently weighing 12st 12lbs (as of this morning). I'd estimate my BF is around 13% or so maybe (after Xmas, getting it checked end of month again). Been in the gym since June 2007, was 11st when I started.


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 2 - Day 4: Legs


    Squats (with olympic bar, incl)

    50kg x 12
    60kg x 8
    65kg x 6

    Leg Press (20 is max, but have to use 19 as doesn't work properly with 20)

    19 Bars x 13
    19 Bars + 10kg x 10
    19 Bars + 20kg x 8


    Sitting Calf Raises

    60kg x 12
    70kg x 7

    Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

    40kg x 12
    50kg x 10
    55kg x 8

    Hamstring Machine

    7 Bars (21kg) x 12
    9 Bars (27kg) x 10
    11 Bars (33kg) x 5


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 3 - Day 1: Chest / Triceps

    Bench Press (with 20kg olympic bar, smith machine)
    55kg (incl. bar) x 12
    60kg x 9
    65kg x 3

    Incline Bench Press (as above)
    45kg x 11
    50kg x 2 [f]

    Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
    20kg x 12
    25kg x 8
    30kg x 6


    Skull Crushers (with thick E-Z bar, not sure of weight)
    Bar + 10kg x 12
    Bar + 12.5kg x 8
    Bar + 15kg x 5


    Tricep Pulldown w/rope
    20kg x 12
    25kg x 10
    30kg x 5

    Sitting Chest Press Machine (narrow grip)
    5 Bars x 9
    6 Bars x 3


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 3 - Day 2: Back / Biceps

    Bent over DB Rows

    12.5kg x 12
    15kg x 10
    Right 17.5kg x 7
    Left 15kg x 9

    Deadlifts (with olympic bar 20kg incl)

    60kg x 11
    70kg x 6
    80 kg x 5

    Straight Arm Pulldown (Lat Pulldown Machine)

    3 bars x 12
    4 bars x 10
    5 bars x 2 [bad form]
    4 Bars x 7

    Standing Bicep curls w/ E-Z Curl bar

    17.5kg x 12
    20 kg x 9
    22.5kg x 4

    Preachers (with dumbbells)

    10kg x 12
    12.5kg - Right x 8, Left x 3
    12.5kg - Right x 6, Left x 3 (3rd was assisted)

    Hammer Curls

    7.5kg x 12
    10kg x 5


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky



    Bent over DB Rows

    12.5kg x 12
    15kg x 10
    Right 17.5kg x 7
    Left 15kg x 9

    Preachers (with dumbbells)

    10kg x 12
    12.5kg - Right x 8, Left x 3
    12.5kg - Right x 6, Left x 3 (3rd was assisted)

    Why are you are doing different weights and reps for each arm on the same exercises?

    You are going to end up with imbalances.


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    BossArky wrote: »
    Why are you are doing different weights and reps for each arm on the same exercises?

    You are going to end up with imbalances.

    When I used the same weight with my left, the form was off because the weight was too heavy.

    How can I get around to balancing them out?


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Lets say you know you can curl 16kg with the right arm and 14kg with the left one. Use 15kg on both arms until the left one catches up, then increase the weight again.

    It may seem like your stronger arm could do more, but don't if you want to even them out. Use the same number of reps and sets per arm.


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    BossArky wrote: »
    Lets say you know you can curl 16kg with the right arm and 14kg with the left one. Use 15kg on both arms until the left one catches up, then increase the weight again.

    It may seem like your stronger arm could do more, but don't if you want to even them out. Use the same number of reps and sets per arm.

    Cool man, cheers for that - I'll do that and try to get them balanced!


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Day 3: Legs / Shoulders

    Had to hit both in one day today, because I didn't get to the gym over the weekend.

    Squats (with olympic bar, incl)

    (had a spotter for the 2nd set and onwards, so let me be more confident and go a lot heavier than usual

    50kg x 12
    70kg x 8
    80kg x 3
    80kg x 2

    Leg Press

    19 Bars x 12 [easy]
    19 Bars + 20kg x 10
    19 Bars + 30kg x 7

    Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

    Bar + 20kg x 12 [easy]
    Bar + 30kg x 10 [quite easy]
    Bar + 40kg x 10 [not bad]





    Lat Raises (2 x dumbbells)

    20kg x 12
    20kg x 7
    25kg x 2
    20kg x 2

    Shrugs (2 x dumbbells)

    55kg x 12
    60kg x 9
    60kg x 8

    Sitting Shoulder Press (2 x dumbbells)

    20kg x 12
    25kg x 7
    25kg x 3
    30kg x 4

    Front Raises (dumbbells, alternating)

    10kg x 12
    12.5kg x 3
    12.5kg x 4


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Hey.

    Quick question - I always go as heavy as I can (without sacrificing form), but I'm not getting near as much DOMS as I used to.

    Might be a question without a definite answer, but should you always get full-on DOMS? I take my weight gainer shake within 20-30 minutes of finishing my workout, so that might have something to do with it.

    Cheers.


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 5: Day 1 - Chest / Triceps

    *Was away from the gym for a week*



    Bench Press (with 20kg olympic bar, smith machine)
    60kg (incl. bar) x 12
    62.5kg x 9
    65kg x 3

    Incline Bench Press (as above)
    45kg x 9
    45kg x 4
    50kg x 4

    Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
    20kg x 12 (easy)
    25kg x 8
    30kg x 7


    Skull Crushers (with thick E-Z bar, not sure of weight)
    Bar + 10kg x 12
    Bar + 15kg x 5
    Bar + 15kg x 4


    Tricep Pulldown w/rope
    20kg x 12 (easy)
    30kg x 9
    35kg x 4


    Sitting Chest Press Machine (narrow grip)
    5 Bars x 8
    6 Bars x 2


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 5 / Day 2 - Deadlifts

    Was meant to do back and biceps tonight, but had to show the missus how to use some free weights, so only got to do deadlifts. Here we go...

    Deadlifts (with olympic bar 20kg incl)

    65kg x 7
    75kg x 6
    85 kg x 5

    So deadlifted over my own bodyweight, pretty happy with that. Hitting a 100kg dead by end of 2008 seems too small a goal now, so maybe June!! :)


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 5 - Day 3: Back / Biceps

    Bent over DB Rows

    15kg x 12
    17.5kg x 9
    20kg x 6


    Straight Arm Pulldown (Lat Pulldown Machine)

    4 bars x 12
    4 bars x 7
    4 Bars x 8

    Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]

    10kg x 12
    12.5 kg x 6
    12.5 kg x 2

    Preachers (with dumbbell)

    10kg x 10
    10kg x 6
    12.5kg x 3

    Behind the back Barbell Wrist Curls

    10kg x 12
    12.5kg x 12
    17.5kg x 12
    20kg x 12

    ** BossArky, I used my left first on the above where needed, and then matched my right to what it did. I could tell my right could have done way more but I have to balance out the sides.**

    Following on from the above, I got my measurements taken before my workout.

    WEIGHT: 85kg (up from 82 in November)
    RIGHT BICEP: 15 inches (up from 13¾ in November)
    LEFT BICEP: 14 inches
    CHEST:43 inches (up from 40 in November)
    WAIST: 34/36 (Same as November)
    RIGHT THIGH: 23 inches (Same as November)


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    FEB 1:
    Week 5 - Day 4 / Shoulders

    Lat Raises (2 x dumbbells)

    20kg x 10
    20kg x 8
    25kg x 2


    Shrugs (2 x dumbbells)

    60kg x 13
    68g x 7
    68g x 5


    Sitting Shoulder Press (2 x dumbbells)

    25kg x 12
    30kg x 7
    35kg x 7


    Front Raises (dumbbells, alternating)

    10kg x 12
    12.5kg x 8
    15kg x 3


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 2 - Day 5: Legs


    Squats (with olympic bar, incl)

    50kg x 10
    80kg x 3
    80kg x 4

    Not sure how, but I made my 2nd set 80kg, meant to go for 65 or 70kg, but my legs are still in pain mode today so might have been a worthwhile mistake


    Leg Press (20 is max, but have to use 19 as doesn't work properly with 20)

    19 Bars + 20kg x 12
    19 Bars + 30kg x 8
    19 Bars + 35kg x 6


    Sitting Calf Raises

    60kg x 12
    70kg x 8
    70kg x 4

    Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

    60kg x 12
    70kg x 8
    80kg x 6

    Hamstring Machine

    9 Bars (27kg) x 12
    11 Bars (33kg) x 9
    12 Bars (36kg) x 6


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 5: Day 1 - Chest / Triceps


    *WORKED OUT IN MORNING FOR A CHANGE*


    Bench Press (with 20kg olympic bar, smith machine)
    60kg (incl. bar) x 11
    62.5kg x 6
    65kg x 4


    Incline Bench Press (as above)
    45kg x 10
    50kg x 7
    52.5 x 3


    Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
    25kg x 12
    30kg x 8
    35kg x 6


    Skull Crushers (with thick E-Z bar, not sure of weight)
    Bar + 12.5kg x 12
    Bar + 15kg x 7
    Bar + 17.5kg x 3


    Tricep Pulldown w/rope
    25kg x 12
    35kg x 6
    40kg x 2
    35kg x 4


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 6 / Day 2 - Back / Biceps


    Deadlifts (with olympic bar 20kg incl)

    60kg x 6
    80kg x 6
    90 kg x 5



    Bent over DB Rows

    15kg x 12
    20kg x 8
    25kg x 4
    20kg x 6


    Straight Arm Pulldown (Lat Pulldown Machine)

    4 bars x 12
    5 bars x 5
    4 Bars x 6

    Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]

    10kg x 12
    12.5 kg x 6
    15 kg x 3



    Behind the back Wrist Curls

    20kg Barbell x 16 (easy)
    10kg DB x 12
    12.5kg x 12


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    FEB 9:
    Week 6 - Day 3 / Shoulders



    Lat Raises (2 x dumbbells)

    20kg x 10
    25kg x 3
    20kg x 10


    Shrugs (2 x dumbbells)

    50kg x 12
    60kg x 12
    68kg x 8
    82kg x 5 (bit too heavy)
    68kg x 8


    Sitting Shoulder Press (2 x dumbbells)

    30kg x 12
    35kg x 6
    40 x 2F
    40 x 12 (spotted)


    Front Raises (dumbbells, alternating)

    12.5kg x 12
    15kg x 7
    15kg x 6


    **Not enjoying the lateral raises or front raises... anyone have any ideas what would be a good sub for both?**


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 2 - Day 5: Legs

    Squats (with olympic bar, incl)
    50kg x 10
    70kg x 3
    80kg x 2 (bad spotter, so wasn't confident)



    Leg Press (20 is max, but have to use 19 as doesn't work properly with 20)
    19 Bars + 25kg x 12
    19 Bars + 32.5kg x 10
    19 Bars + 40kg x 8



    Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

    70kg x 12
    80kg x 10
    90kg x 8

    Hamstring Machine

    10 Bars (30kg) x 12
    12 Bars (36kg) x 8
    13 Bars (39kg) x 3
    12 Bars (36kg) x 3


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 7: Day 1 - Chest / Triceps



    Bench Press (with 20kg olympic bar, smith machine)60kg (incl. bar) x 12
    70kg x 5
    70kg x 2


    Incline Bench Press (as above)45kg x 12
    50kg x 9
    55kg x 6
    60kg x 4


    Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
    25kg x 10
    30kg x 6
    35kg x 1
    30kg x 2


    Tricep Kickbacks
    10kg x 12
    7.5kg x 10
    10kg x 8


    Tried Overhead extensions but they hurt. I've stopped Skull Crushers because (I found out from the gym owner after I told him about it) my elbow ligaments are playing up.


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 6 / Day 2 - Back / Biceps

    Deadlifts (with olympic bar 20kg incl)
    80kg x 6
    90 kg x 5
    95kg x 6


    Bent over DB Rows
    15kg x 12
    20kg x 8
    25kg x 7


    Straight Arm Pulldown (Lat Pulldown Machine)
    4 bars x 8
    5 bars x 5
    5 Bars x 1
    4 bars x 5



    Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]
    10kg x 12
    12.5 kg x 8
    15 kg x 6


    Preachers
    10kg x 12
    12.5kg x 7
    15kg x 1
    12.5kg x 2


    Behind the back DB Wrist Curls
    10kg x 12
    12.5kg x 10


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    LEGS / SHOULDERS


    Squats (with olympic bar, incl)
    60kg x 12
    80kg x 6
    90kg x 4 (but 1 with poor form)


    Lat Raises (2 x dumbbells)
    8kg x 15
    12kg x 10
    16kg x 10

    *went for lower weight at instruction of gym instructor*

    Shrugs (2 x dumbbells)
    60kg x 12
    68kg x 9
    86kg x 4


    Sitting Shoulder Press (2 x dumbbells)
    30kg x 12
    35kg x 9
    40kg x 7


    Front Raises (dumbbells, at same time)
    12kg x 15
    16kg x 10
    20kg x 7


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 8: Day 1 - Chest

    *was trying a 5x5 day today for a change*


    Bench Press (with 20kg olympic bar, smith machine)60kg (incl. bar) x 1260kg x 5
    65kg x 5
    70kg x 4
    72.5kg x 3


    Incline Bench Press (as above)45kg x 1250kg x 9
    60kg x 5
    65kg x 3
    65kg x 3



    Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)25kg x 10
    30kg x 5


    *was burned out by this stage, so went home in a temper!*


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Day 2 - Back / Biceps / Triceps

    Deadlifts (with olympic bar 20kg incl)
    90 kg x 5
    100kg x 4

    *Was ****ing DELIGHTED with hitting 100kg. Its probably not even a warm up for some, but I had set out 100kg deadlift as one of my goals to achieve by the end of the year and I've hit it already. Guess 120kg is next!*


    Bent over DB Rows
    17.5kg x 12
    20kg x 9
    25kg x 4


    Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]
    12 kg x 12
    14 kg x 8
    16kg x 6


    Tricep Rope Pulldown
    30kg x 12
    35kg x 8
    40kg x 6


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Chest

    Bench Press (with 20kg olympic bar, smith machine)

    50kg x 12
    60kg x 12
    65kg x 7
    70kg x 4


    Incline Bench Press (as above)45kg x 1250kg x 9

    50kg x 11
    55kg x 7
    57.5kg x 4

    *Stricter on form with these, bringing bar down just below chin, as opposed to nipple height*



    Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)

    25kg x 12
    30kg x 8
    35kg x 4



    Cable-Crossover
    40kg x 12
    30kg x 12
    40kg x 12

    *Didn't like these. Will do Decline press instead*


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Triceps


    Tricep Kickbacks
    7.5kg x 12
    10kg x 10
    12.5kg x 6

    Tricep Pushdown (with Rope)
    30kg x 14
    40kg x 10
    45kg x 8


    Tricep Pushdown (with rolling bar, wide grip)
    25kg x 12
    35kg x 12
    45kg x 10
    50kg x 8


    Smith Machine Close Grip Bench Press (20kg Bar incl)
    20kg x 12
    25kg x 10
    30kg x 8

    *Bench was taken, so had to use smith. Is it a waste of time for this though?*


    Dips
    2



    Good pump on the tri's from this, I might try to do one body part a night and see if I can blitz each one completely in a shorter time each night.


  • Closed Accounts Posts: 29,930 ✭✭✭✭TerrorFirmer


    Hey.

    Quick question - I always go as heavy as I can (without sacrificing form), but I'm not getting near as much DOMS as I used to.

    Might be a question without a definite answer, but should you always get full-on DOMS? I take my weight gainer shake within 20-30 minutes of finishing my workout, so that might have something to do with it.

    Cheers.


    I was just reading through this and noticed that, personally I have never, ever gotten DOM's in upper body exercises, only in legs, but I'm still increasing my weights all the time, so I wouldn't worry too much about it unless you feel you're lagging in progress.


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Well I'm feeling them today in my chest especially - they seem to really hit the second day after the workout.


  • Closed Accounts Posts: 29,930 ✭✭✭✭TerrorFirmer


    Actually that's a bit of a lie, I have gotten them in the chest the very, very odd time, but my point being you don't need to be suffering DOMs to be assured of progress. Generally I find that even if I lift till I can barely sratch my own head, I still feel pretty much OK the next day.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Looks like the deadlifting and squats are coming along well. With a 100x4 pull, you should be able to pull 120x1 already really...
    Hey.

    Quick question - I always go as heavy as I can (without sacrificing form), but I'm not getting near as much DOMS as I used to.

    Might be a question without a definite answer, but should you always get full-on DOMS? I take my weight gainer shake within 20-30 minutes of finishing my workout, so that might have something to do with it.

    Cheers.

    DOMS only ever happens for me if I'm doing either high volume, or high reps. If I work up to a top set of 5 or 6 on something I don't get DOMS. If I was to do 3-4 sets, I might get a bit. If I was doing 8-12 reps I'd get alot!

    Don't worry about not getting them. Your numbers are going up each week, that's the important thing.


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Hanley wrote: »
    Looks like the deadlifting and squats are coming along well. With a 100x4 pull, you should be able to pull 120x1 already really...



    DOMS only ever happens for me if I'm doing either high volume, or high reps. If I work up to a top set of 5 or 6 on something I don't get DOMS. If I was to do 3-4 sets, I might get a bit. If I was doing 8-12 reps I'd get alot!

    Don't worry about not getting them. Your numbers are going up each week, that's the important thing.

    Cheers bro. Aye, I'm not too worried any more. I double checked the smith machines in my gym, and both use olympic bars, so glad about that. I'd hav been gutted to find that I was lifting 10kg less! :D

    What you reckon on using the smith machine for close grip bench presses by the way? You were right about the skull crushers, they were doing in my right elbow ligament, so they had to go out the window.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    What you reckon on using the smith machine for close grip bench presses by the way? You were right about the skull crushers, they were doing in my right elbow ligament, so they had to go out the window.

    When are people gonna learn... 60% of the time, I'm right everytime!! I'm probably a bit stupid, but I plan on reintroducing them into my own training in the coming weeks. Most low intensity tho, just to get some extra volume on my triceps.

    You'd probably get away with doing the CGP's in a smith for a while, obviously it's not ideal!! You'd need to set up a lot further up the bench than your normally would for a normal bench tho. Since the CGP's are gonna be touching down closer to your abs (I assume you read that thread yesterday?). You'll have to fiddle about with the starting position I'd say but you should find it.

    I don't always read everyone's logs so if there is some specific question let me know that you posted it or chances are I won't see it!!


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Back / Biceps


    Deadlifts (with olympic bar 20kg incl)
    80 kg x 5
    95kg x 5
    110kg x 2 (1 was iffy, my left knee twinged)
    100kg x 3


    T-Bar Rows
    40kg x 12
    50kg x 5
    52.5kg x 4
    52.5kg x 3


    Lat Pulldown Machine (Wide Grip Bar
    35kg x 12
    50kg x 10
    58kg x 7



    Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]
    12.5 kg x 10
    15 kg x 7
    17.5 x 1
    16kg x 2


    Hammer Curls
    10kg x 11
    12.5kg x 6
    12.5kg x 3


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Week 2 - Day 5: Legs


    *Did leg press first tonight... seen Arnie suggested it, and although I'm sure it didn't make a huge difference, I did it!*

    Leg Press (95kg stack included)
    125kg x 12
    135kg x 9
    145kg x 8
    155kg x 6


    Squats (with olympic bar, incl)
    50kg x 8
    60kg x 8
    70kg x 4

    *Went lighter with these... toning it down so I don't have to use a spotter. Want to manage it myself with confidence, even if it means getting there a bit slower*



    Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

    70kg x 12
    80kg x 7
    90kg x 8

    Sitting Calf Raises
    55kg x 15
    65kg x 7
    70kg x 6



    Hamstring Machine

    10 Bars (30kg) x 12
    12 Bars (36kg) x 8
    13 Bars (39kg) x 6




    Was happy with tonights workout... Decided to put legs in at the start of the week. I hate doing them, and as they were being left til last (i.e.: the weekend) I had an excuse not to do them. So doing them first every week now.


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Three weeks off... won't go into excuses! But I'm back again.


    Chest and Triceps


    Incline Barbell Press

    40kg x 8
    50kg x 8
    60kg x 4



    Flat-Bench Dumbbell Press

    40kg x 8
    45kg x 8
    55kg x 6
    55kg x 3



    Dips

    6
    2
    2
    3


    Close Grip Bench Press

    30kg x 8
    40kg x 8
    45kg x 3
    45kg x 3


    Skull Crushers

    10kg x 8
    20kg x 6
    25kg x 2


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Shoulders / Traps


    Overhead Dumbbell Press

    30kg x 8
    35kg x 8
    40kg x 4


    Arnold Presses

    25kg x 8
    30kg x 6
    35kg x 3
    25kg x 5


    E-Z Curl Uptight Rows

    20kg x 8
    30kg x 8
    40kg x 5
    40kg x 4


    Bent-Over Lateral Raises

    12kg x 8
    16kg x 8
    20kg x 8
    24kg x 8


    Dumbbell Shrugs

    60kg x 10



    Decent workout, considering it was before work and my stomach wasn't loving the lack of solid food. Can't feel the Bent over lateral raises, just can't nail them. Had to leave shrugs at that as stomach played up and required a hasty bathroom visit :confused:


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    Right, time to get back on the log train!

    Got up to 13st 9lbs at my heaviest during June, but currently 13st. Going to keep this to give motivation to be consistant.

    Anyways!


    Nov 27

    Chest / Triceps

    Incline Barbell Press

    60kg x 8
    70kg x 6 (4 + 2, rest pause technique)
    75kg x 1
    70kg x 2


    Bench Press

    65kg x 8
    75kg x 6 (4 + 2, rest pause technique)
    75kg x 4


    Flyes

    35kg x 8
    40kg x 8 (4 + 2, rest pause technique)
    40kg x 8


    Dips

    8
    3
    4


    Tricep Pushdown w/ bar

    30kg x 8
    35kg x 3
    30kg x 5





    *****


    Right. My current goals are to increase my weight. Thats number one. But also, my next targets are:

    140kg Deadlift

    80kg Bench Press

    300kg Leg Press


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    So much for sticking to regular sessions!! :(

    ****


    Dec 9

    Chest / Triceps

    Incline Barbell Press

    65kg x 7
    70kg x 5 (4 + 2, rest pause technique)
    70kg x 2



    Bench Press

    70kg x 7
    72.5kg x 5 RP
    75kg x 3


    Dips

    11
    7
    7


    Flyes

    35kg x 8
    40kg x 5 (3 + 2, rest pause technique)
    40kg x 3




    Tricep Pushdown w/ bar

    30kg x 8
    30kg x 7


  • Registered Users, Registered Users 2 Posts: 654 ✭✭✭Arsenal1986


    is ur goal for the bench 80 for 1??cause as im sure you know ud have that easy if your banging out 4 at 75


  • Registered Users, Registered Users 2 Posts: 9,931 ✭✭✭Jimmy Bottlehead


    New year, new start, new partner, and back in my old gym which I do love! (Image, btw)

    Anyways...

    Jan 5

    Chest / Triceps

    Bench Press

    70kg x 8
    75kg x 5
    75kg x 6 (5 + 1, rest pause technique)



    Incline Dumbbell Press

    40kg x 7
    40kg x 6
    40kg x 8 (5 + 3, rest pause technique)


    Dips

    10
    3
    4


    Tricep Kickbacks

    5kg x 12
    10kg x 12
    10kg x 8



    Tricep Pushdown w/ bar

    Lvl 7 x 12
    Lvl 10 x 8
    Lvl 12 x 8 (6 + 2)



    **********


    Hey Arsenal1986... cheers for pointing that out!! My bad :o

    No, my goals to achieve are:


    *Get back to my previous high weight of 13st 8lbs, and then re-assess diet and program

    *Get back to my previous deadlift PR of 140kg

    *Hit a 100kg bench Press

    *Hit a 100kg Squat

    *Hit a 300kg Leg Press

    *Train myself to be able to do at least one unassisted Chin-up! Seems impossible, but sure...

    *Keep my bodyfat at a reasonable level.


  • Advertisement
Advertisement