Friday, 4 September 2009
Thursday, 3 September 2009
Wednesday, 2 September 2009
Gym Day 20 and 21...
Monday was Chest and shoulders day.
Started with 2 warm-up sets on the chest press with 23 kgs for 30 reps each. Then I moved up to 84 kgs and did 8 reps, then 77 kgs for 8 then 70 kgs for 8 reps.
Then I did my superset of Incline dumbbell press and incline dumbbell flys. i used 22kgs for the press and 8kgs for the flys...did about 8 reps on the press followed by 5 reps with the flys.
Then the upper chest press machines..started with 50 kgs, managed 9 reps, then 45 kgs for 8 then 45kgs again for 6 reps.
I finished the chest work out with 3 sets on the pec dec, 12 reps on 56 kgs, then 8 reps on 63 and finished with 7 reps on 70 kgs.
Shoulders time..started with 30 kgs on the shoulder press for 12 reps. Then 35 kgs for 10 reps twice. Then side laterals with 10kgs 3 times 10 reps. And i finished with upright rows 20kgs 3 times 10 reps.
Tuesday I worked back and traps.
Started doing chin ups...They felt surprisingly easy for once, lately i had been doing 6 reps but i managed a nice 8 reps which I was happy about. I then used 15kgs assist and did 8 more, then 20kgs assist for another 8 reps.
Then 3 sets on the seated row machine. Started with 56 kgs for 10 reps, then 63 kgs for 8kgs then 70 kgs for 6 reps and i then immediately moved down to 42 kgs for another 5 reps.
Then the high seated row machine, started with 50kgs for 15 reps, then 70kgs for 10 reps then 80kgs for 8 reps.
Then came the lat pulldowns, started with 63 for 10 reps, then 70 for 6 reps and i immediately moved down to 42 kgs and did7 more reps.
I finished the workout with bent over dumbbell rows. Started with 30 kgs for 5 reps then moved down to 17.5 kgs for 5 more reps. I did this 3 times on each arm.
I then did Shrugs for my traps using 30kg dumbbells for 10 reps...I did 3 sets of this, i then moved down to 26kgs and did 2 more sets.
Started with 2 warm-up sets on the chest press with 23 kgs for 30 reps each. Then I moved up to 84 kgs and did 8 reps, then 77 kgs for 8 then 70 kgs for 8 reps.
Then I did my superset of Incline dumbbell press and incline dumbbell flys. i used 22kgs for the press and 8kgs for the flys...did about 8 reps on the press followed by 5 reps with the flys.
Then the upper chest press machines..started with 50 kgs, managed 9 reps, then 45 kgs for 8 then 45kgs again for 6 reps.
I finished the chest work out with 3 sets on the pec dec, 12 reps on 56 kgs, then 8 reps on 63 and finished with 7 reps on 70 kgs.
Shoulders time..started with 30 kgs on the shoulder press for 12 reps. Then 35 kgs for 10 reps twice. Then side laterals with 10kgs 3 times 10 reps. And i finished with upright rows 20kgs 3 times 10 reps.
Tuesday I worked back and traps.
Started doing chin ups...They felt surprisingly easy for once, lately i had been doing 6 reps but i managed a nice 8 reps which I was happy about. I then used 15kgs assist and did 8 more, then 20kgs assist for another 8 reps.
Then 3 sets on the seated row machine. Started with 56 kgs for 10 reps, then 63 kgs for 8kgs then 70 kgs for 6 reps and i then immediately moved down to 42 kgs for another 5 reps.
Then the high seated row machine, started with 50kgs for 15 reps, then 70kgs for 10 reps then 80kgs for 8 reps.
Then came the lat pulldowns, started with 63 for 10 reps, then 70 for 6 reps and i immediately moved down to 42 kgs and did7 more reps.
I finished the workout with bent over dumbbell rows. Started with 30 kgs for 5 reps then moved down to 17.5 kgs for 5 more reps. I did this 3 times on each arm.
I then did Shrugs for my traps using 30kg dumbbells for 10 reps...I did 3 sets of this, i then moved down to 26kgs and did 2 more sets.
Tuesday, 1 September 2009
Saturday, 29 August 2009
Thursday, 27 August 2009
Gym Day 18 and 19....
Monday I worked my back by itself. Due to my ankle problem last week and only going to the gym once my routine is kind of messed up now so I started with back this week.
I started with 3 sets of chin ups. I still can only manage 6 by myself which sucks but hopefully i get better. Then I moved to the high row machine where I did 3 sets, 60 kgs for 2 sets and finished with 50 kgs.
I then did old faithful..the lat pulldown, for once I tried to keep strict form and just pull with my back instead of yanking down more weight then I should and I think it worked well as my lats are killing right now.I did 3 sets of those, max weight was about 70 for 5 reps.
The seated row machine was next, again didn't yank it, just pulled with my back for some slow and controlled reps. I did 3 more sets of this. And I finished the workout with some single arm dumbbell rows using a 30kg dumbbell. I managed 10 reps, then 9 then 6.
Yesterday I worked Chest and Shoulders.
As usual started with 2 warm-up sets on the chest press doing 20-25 reps on a pretty light weight. Then I went to do some incline bench press. Started with 80 kgs where I managed 6 reps, then 70 kgs where I managed 7 then 60 kgs and did 8 reps. I dunno what it is about this exercise but after the first set i am so tired and cant do many reps. I really need a spotter.
I then moved to the incline chest press where I did 3 sets starting with 50 kgs and I managed 8 reps which I was proud of as generally i can only do 7 reps no matter the weight on this lol. I moved down to 40 kgs and did 2 more sets.
Then came the cable crossovers, 1 set of 30kgs and 1 set of 35kgs for 10 reps. Then I super-setted Incline dumbbell bench press with some incline fys, using 22 kg dumbbells for the press and 8kgs for the flys, I did 2 sets of this.
And finished it all with 3 sets on the pec dec. WOW that seems like alot reading it back, didn't seem so at the time.
On to shoulder I started with 3 sets of shoulder presses. 40 kgs to start then 2 more sets of 30 kg for 10 reps. Then 3 sets of upright rows. 1st set I used 30 kgs for 10 reps, then 35 kgs for 10 then my last sets I managed 7 reps.
I finished the shoulder routine with lateral raises for 3 sets. First 2 sets were 10kgs for 10 reps then 12.5 kgs for 8 reps.
Hopefully today I will go and do Triceps, Biceps and Forearms.
I started with 3 sets of chin ups. I still can only manage 6 by myself which sucks but hopefully i get better. Then I moved to the high row machine where I did 3 sets, 60 kgs for 2 sets and finished with 50 kgs.
I then did old faithful..the lat pulldown, for once I tried to keep strict form and just pull with my back instead of yanking down more weight then I should and I think it worked well as my lats are killing right now.I did 3 sets of those, max weight was about 70 for 5 reps.
The seated row machine was next, again didn't yank it, just pulled with my back for some slow and controlled reps. I did 3 more sets of this. And I finished the workout with some single arm dumbbell rows using a 30kg dumbbell. I managed 10 reps, then 9 then 6.
Yesterday I worked Chest and Shoulders.
As usual started with 2 warm-up sets on the chest press doing 20-25 reps on a pretty light weight. Then I went to do some incline bench press. Started with 80 kgs where I managed 6 reps, then 70 kgs where I managed 7 then 60 kgs and did 8 reps. I dunno what it is about this exercise but after the first set i am so tired and cant do many reps. I really need a spotter.
I then moved to the incline chest press where I did 3 sets starting with 50 kgs and I managed 8 reps which I was proud of as generally i can only do 7 reps no matter the weight on this lol. I moved down to 40 kgs and did 2 more sets.
Then came the cable crossovers, 1 set of 30kgs and 1 set of 35kgs for 10 reps. Then I super-setted Incline dumbbell bench press with some incline fys, using 22 kg dumbbells for the press and 8kgs for the flys, I did 2 sets of this.
And finished it all with 3 sets on the pec dec. WOW that seems like alot reading it back, didn't seem so at the time.
On to shoulder I started with 3 sets of shoulder presses. 40 kgs to start then 2 more sets of 30 kg for 10 reps. Then 3 sets of upright rows. 1st set I used 30 kgs for 10 reps, then 35 kgs for 10 then my last sets I managed 7 reps.
I finished the shoulder routine with lateral raises for 3 sets. First 2 sets were 10kgs for 10 reps then 12.5 kgs for 8 reps.
Hopefully today I will go and do Triceps, Biceps and Forearms.
Monday, 24 August 2009
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