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aeon
01-30-07, 8:22 pm
Well this is me, im 6ft and 190lbs and live in New Zealand. Started training seriously about 1 year and a half to 2 years ago at 6ft 145lbs. Yeah ive made some decent gains, but its time to really get serious. My diet is solid and always consistent, have been on a long clean bulk for about a year now, and have put muscle on with minimal if any fat.

Old lifting stats when starting out were somehere in the region of:

Benchpress 90 x8
Deadlift 150 x8
Squat 135 x8 -

Have been taking the pak for a month now, and just started taking pump along with the staple and basic 100% whey and fish oil.

Using this page as a place to keep track of my workouts, generally rant and to keep completely

Currently ridding myself of a slight injury to my bicep/forearm area.

My current training plan looks like this:

mon- back
tues- chest
weds - bis/tris
thurs - legs
friday - shoulders & calves

Ill start my log with my workouts this week. Since i work in KG's here in NZ ill put the weights down in lbs to make it easier for you guys. Any feedback is much apreciated.

Building back into it, but still taking it a bit easy beacuse of the injury :

Monday - Back

Lat pulldowns
80 x10
130 x 8
150 x 6
150 x 6

Deadlifts
135 x10
220 x 8
310 x 4
220 x 10

T- Bar Row
45 x10
90 x10
120 x 8
90 x 10

Dumbell Row
55 x10
90 x8
90 x8
55 x10

Didnt use straps today, and didnt push it too much to keep the bad arm safe. Still had a solid hitout, the deads felt really good.

aeon
01-30-07, 8:31 pm
Tuesday - Chest

Incline Barbell Press
Bar x15
135 x10
180 x8
135 x10

Decline Barbell Press
135 x10
200 x8
180 x8
135 x10

Flat Dumbell Press
55 x10
70 x8
70 x6
- Straight onto seated chest press for a set of 150x8

Standing Cable Cross
40 x10
60 x10
70 x8
50 x10

Fairly good session, despite my training parter not showing up, so no spots which annoyed me a bit. Trying hard to get my chest strength up

aeon
01-31-07, 10:38 pm
Thursday - Legs

Barbell Squats
Bar x10
135 x10
220 x8
265 x3
220 x8
220 x6

Leg Press
285 x10
485 x8
660 x6
750 x4
* Immediate superset of Barbell squats 135x15*
375 x12

Leg Extensions
150 x10
210 x8
255 x6
150 x10

Dumbell Lunges (6 reps each leg per set)
45 x6
45 x6
45 x6
45 x6

aeon
02-02-07, 7:08 pm
Friday - Shoulders

Barbell Shoulder Press
135 x10
145 x8
135 x8

BehindHead Barbell Press
135 x8
135 x8
135 x8

Barbell Shrugs
135 x10
220 x10
310 x4
220 x8

Dumbell Shrugs
58 x10
70 x10
88 x10

Incline Dumbell Lateral Raise
22 x10
30 x10
22 x10

Standing Low-Pulley Deltoid Raise
30 x10
40 x10 then dropset to 20 x10
30 x10

aeon
02-05-07, 12:25 am
Monday - Back

Deadlifts
135 x10
220 x8
310 x3
350 x1
375 x0 - Failed on this one.. just didnt happen. Will get it next time.
310 x3

Lat Pulldowns
80 x10
130 x 8
150 x 6
120 x 8

T- Bar Row
45 x10
90 x8
120 x6
90 x8

Lat Pulldowns ( triangle attachment)
100 x10
140 x8
140 x6
100 x10

Dumbell Row
55 x10
90 x8
55 x10

Added the extra lat pulldowns with different attachment today to really hit the inner back. My lower back feels like its been hit by a train.. i love it.

The Animal Pump is fucking awesome, every workout the pump increases, really feeling like a machine in the gym.

Slight injury to forearm/bi seems to be alot better, helped by proper warm ups and streching, with a good ammount of ice applied to it.

A good fucking day in there, time to eat.

Nick Hatfield
02-05-07, 3:47 pm
You sound dedicated and promiseing. What are your bf/weight goals in the near future?

SizeMatters
02-05-07, 3:57 pm
hey bro your gains sound good but try adding dips in on chest day and even arm day...try also back and bis, chest and tris the pump from this after doing arms by themselves for a while is amazing, dont eve use straps the only time i would reccomend using them is on HEAVY shurgs dumbell rows and deads...u said your bulking, try lowering your reps a bit...your strength will shoot through the roof, while still maing great mass gains...good luck

aeon
02-05-07, 8:11 pm
Thanks for the reply guys.

I would like to reach 210lbs with about 8-10%BF. Currently at 190lbs with about 12%BF. Im definatly a hardgainer/ecto, whatever u wanna call it... but hey genes can be beaten.

With straps i only use them on my heaviest sets of deads and shrugs. Havent been using them at all recently.

Lowering my rep range could work thanks SizeMatters, maybe to something like 5x5?

Ive found dips work better for me on arm day than chest, ill add them in this week.

Cheers boys, keep at it

aeon

SizeMatters
02-06-07, 2:45 am
try it and let me know.

Nick Hatfield
02-06-07, 12:41 pm
Whenever i put my rep range for the compounds at 5-6, I grow. Works for me. It's actually what I did this morning and will continue doing. I've done 3-4x6 for my main compound movement for almost 3 weeks now and I think I'm actually seeing a difference already. I FEEL different. I hope it works for you dude.

aeon
02-07-07, 7:49 am
Alright boys had a fuckin great workout today lowered the rep range a bit, could really feel the extra power already, will stick with reps around 4-6 for a bit on the main compound lifts for a while for sure.

Weds - Chest and Bi's

Incline Barbell Press
135 x8
180 x5
190 x4
180 x5

Flat Barbell Press
135 x8
180 x5
210 x4
180 x5

Decline Barbell Press
135 x8
180 x5
200 x5
180 x5

Standing Cable Cross
50 x8
80 x5
60 x5
50 x5

Barbell Curls
90 x10
135 x5
145 x5
135 x5 then - Dropset with 90 x5

Standing Dumbell Curls
35 x10
45 x8
58 x6
58 x5

E-Z Preacher Curls
70 x10
90 x5
70 x5 - then superset of 35 x8 Standing dumbell curls

Standing one-arm Cable Curls
50 x10
70 x8
60 x6 - then superset of Standing Bar Cable curls @ 100 x8


Fucking awesome workout. The pump was amazing, i felt like i could keep going on, and i wasnt losing the pump at all near the end. Once again, huge praise for Animal Pump - this product is the goods.

Added a few dropsets and supersets to keep things fresh, they seemed to really work well today.

Will definatly keep the rep range low on all compount movements, especially bench to try gain a bit more strength and get those bench numbers up.

Big Jawn
02-07-07, 9:56 am
Be wary of overtraining. Four chest/bi movements creates that possibilty. Try cutting out one of decline or incline bench and one bi movement, high volume is great...but overtraining is not, head up. Good luck.

Stay Strong,

Big Jawn

never_2_big
02-07-07, 10:09 am
keep up the hard yakka man, looks like things are lookin good, like Big Jawn said watch out for the overtraining, its a bitch.

aeon
02-07-07, 6:51 pm
Be wary of overtraining. Four chest/bi movements creates that possibilty. Try cutting out one of decline or incline bench and one bi movement, high volume is great...but overtraining is not, head up. Good luck.

Stay Strong,

Big Jawn

Cheers mate. Yeah, true i am trying to be carefull of this - this week was slightly different with chest/bi's together as my damn gym was closed on a public holiday. so i had to make up for a missed session. My original post shows my normal weekly plan where i normally just hit 4-5 exercises per day.

Thanks, aeon.

aeon
02-08-07, 7:40 am
Thursday - Legs

Squats
135 x10
220 x5
265 x5
285 x3
220 x5

Leg Extensions
105 x10
155 x8
180 x8
120 x8

Leg Press
310 x10
575 x8
705 x8
400 x8

Barbell Lunges
135 x8
135 x8
135 x8

Really concentrated nice slow controlled reps on leg extensions, pausing for 2 seconds at the top. Also bringing my legs on leg press down to as close to my chest as possible.

Nick Hatfield
02-08-07, 10:36 am
Nice session there man. I also focused alot on contraction today. Sometimes it's hard to focus on it when you're in the middle of a hard set.

aeon
02-09-07, 2:02 am
Once again today had to combine muscles, to make up for missing them previously this week.

Friday - Shoulders and Tris

Dumbell Shoulder Press
45 x10
66 x5
66 x5
58 x5

BehindHead Barbell Press
135 x5
155 x5
135 x5

Barbell Shrugs
135 x5
220 x5
310 x5
395 x3
220 x5

Close Grip Benchpress
135 x5
175 x5
135 x5

Bench Dips - (plates placed on legs)
Bodyweight x10
45 x10
90 x10
135 x12

Tricep bar pushdowns
100 x8
140 x8
180 x4
120 x8

Reverse Flyes
22 x10
30 x10
22 x10

Standing Low-Pulley Deltoid Raise (both arms at once, crossing )
30 x8
30 x8
30 x8
20 x8

aeon
02-12-07, 7:39 am
Monday - Back

Deadlifts
110 x8
220 x5
310 x5
310 x5
220 x5

Lat Pulldowns
80 x8
120 x5
150 x5
150 x5
100 x5

Seated Row
80 x8
120 x5
140 x5
150 x5

Dumbell Row
55 x8
90 x5
100 x5
55 x10

Solid workout today, nose started bleeding during 3rd set of deads, and got some nice marks on my shins, but i'm really feeling extra strength in the deads. Didnt use straps at all today, getting a lot more grip strength finally.

aeon
02-12-07, 10:55 pm
Tuesday - Chest

Incline Barbell Press
135 x5
180 x5
180 x5
135 x5

Decline Barbell Press
135 x5
220 x5
220 x5
180 x5

Flat Barbell Press - Used the flat bench method from "Life is a freakshow" Feb 5th.

Started with 65 x10 then added 22lbs for each set all the way up to 165. Each set of 10 was done straight away, with no rest. so it looked like :

65 x10
88 x10
110 x10
132 x10
155 x5
165 x5

Used really strict and controlled form with a pause at the bottom on the chest and an explosive positive movement. Started to really struggle on the 5th set and only managed 5. Seemed to shock the chest well, got a great pump and was something a bit different. Will give this another crack - may even do the complete program as suggested in the article here : http://www.animalpak.com/html/article_details.cfm?ID=27

Standing Cable Cross
50 x5
70 x5
80 x5
60 x5

aeon
02-16-07, 7:39 am
Friday - Legs

135 x5
220 x5
265 x3
285 x3
220 x5

Wasnt really feeling my squats today. I wanna hit the 300 squat soon, i can feel it coming on. Maybe a few more weeks...

Leg Press
310 x10
595 x8
705 x5
880 x5 > superset of 135x12 squats - this was killer
395 x8

Leg Extension
105 x8
155 x8
185 x8
255 x5
105 x8

Hack Squats
88 x8
175 x8
175 x5

aeon
02-17-07, 9:07 am
Saturday - Shoulders

Military Barbell Press
88 x10
135 x5
155 x5
165 x3
135 x8

Dumbell Front Raises
26 x10
45 x8
45 x6
33 x8

Barbell Shrugs
135 x5
220 x5
310 x5
220 x5

Dumbell Shrugs
70 x5
82.5 x5
88 x5
70 x5

Reverse Flyes
22 x8
30 x8
40 x6
22 x10

Standing Low-Pulley Deltoid Raise (both arms at once, crossing )
30 x8
30 x8
20 x8
20 x8

Gaining some more strength in the mil. press which is good. Should hit 175lbs next week in that exercise.

aeon
02-19-07, 8:09 am
Monday - Back

Lat Pulldowns
80 x10
130 x5
150 x5
160 x5
100 x10

Seated Row
80 x8
130 x5
150 x5
160 x5
170 x5

Deadlifts - Kept it real light
135 x10
135 x10
135 x10

Dumbell Row
52 x8
88 x8
110 x5
110 x8

Today felt good , especially the dumbell rows, that last set was the heaviest ive gone for 8 reps - pity the dumbells stop at 110 at my gym. Kept it light on the deads to take a week off. Eating like a machine these last few weeks... starting to really feel the strength gains coupled with animal pump.

aeon
02-21-07, 12:55 am
Tuesday - Chest

Flat Barbell Bench
135 x10
175 x5
220 x4
220 x3
135 x5

Incline Barbell Press
135 x8
175 x5
187 x5
135 x5

Flat Dumbell Flyes
26 x10
45 x8
45 x8
33 x8

Decline Barbell Press
135 x8
175 x5
220 x5
220 x3
135 x5

aeon
02-21-07, 1:06 am
Weds - Bis and Tris

Really lengthy warmup today.

Straight Bar Cable Pushdowns
80 x8
130 x8
180 x5
190 x5
200 x5 - added a 7.5 and a 2.5 to the top of stack.
100 x8

Bench Dips - Weight plates sitting on upper legs
Bodyweight x8
45 x8
90 x6
135 x5
90 x5

Rope Pushdowns
50 x8
80 x8
100 x6
50 x8 - superset

Reverse Barbell Curls
Bar x10
65 x8
88 x8
65 x8

Straight Bar Bicep Curls
80 x8
130 x8
190 x6
190 x6
100 x8

Dumbell Bicep Curls
33 x8
45 x8
45 x8 - Superset of 50lb closegrip barbell curls x10
33 x8

Everything felt good today, nice pump. Feels good to use the whole stack for a coulple of exercises. Got some fucked up stares today but thats part of the deal. Had my PWO shake (50gr dex. monohydrate and 50 gr whey) straight away as usual .Just at home now eating a steak with sweet potatoes now while writing this up. Looking foward to a big leg session tomorow on my day off work.

aeon
02-22-07, 12:34 am
Thursday - Legs

Barbell Squats
135 x10
220 x5
265 x2
285 x2
265 x3
220 x5
135 x10

Leg Extensions
105 x10
155 x8
180 x8
255 x5
105 x8

Leg Press
330 x10
660 x8
550 x8
440 x8 -> Supeset of 135x8 Front Squats

Front Squats
155 x8
135 x8
Leg Press 330x8 - > Supeset of 135x8 Front Squats


Very intense session, puked a little bit in the changing room afterwards. The supersets really pushed me at the end, felt like a chain was attaching me to the gym as i walked away towards the butcher... loved it.
Downing steak and kumera again now. Good fucking day.

On a side note... just weighed in at 88kgs / 193lbs ... so im gaining which is great. Next goal is 200lbs.

aeon
02-26-07, 9:14 am
Monday - Back

T-Bar Row (bent over with bar +)
45 x 10
90 x 8
135 x6
180 x5

Deadlifts
135 x10
220 x5
310 x5
355 x1 (lost grip after first, didnt recover.)
310 x5

Lat Pulldowns
80 x10
130 x5
150 x5
160 x5
100 x10

Dumbell Rows
77 x8
100 x5
110 x5 -> dropset of 70 x8

Short but sweet workout. It was the first time i have tried the bent over makeshift t-bar row.. will find a better spot to do it as on the last set the weight overbalanced and ended up going everywhere.. shit happens. Fairly good workout considering my diet was shocking as fuck over the weekend. Really going to have to make it up this week. Amped up for chest tomorow..

aeon
02-27-07, 8:36 am
Tuesday - Chest

Incline Barbell Bench
135 x5
180 x5
190 x5
180 x5

Flat Dumbell Press
52 x8
77 x5
90 x3
70 x8

Straightbar Bodyweight Dips
x10
x10
x10

Incline Dumbell Flyes
22 x10
35 x10
35 x10
22 x10

Pretty damn good pump from todays session. Mixed the exercises up a bit to make a change from just barbell work. Really want to bring up the lower chest, i hear the dips are good for this, so will keep them on for a few weeks.

aeon
02-28-07, 9:10 pm
Weds - Arms

Straight Bar Cable Pushdowns
80 x8
130 x8
180 x5
190 x5
100 x8

Seated Dumbell Triceps Press
52 x8
70 x8
77 x8
70 x8

Tried something new here from thread : http://forum.animalpak.com/showthread.php?t=3153 - Crazy 8's - EZ bar with 22's on each side. Wide grip curls for 8 , shoulder width grip for 8 then close grip for 8. So each set had 24 reps. Did this 3 times :
75lbs x24
75lbs x24
75lbs x24

Seated Dumbell Curls
33 x8
44 x8
48 x8
44 x8

Machine Preacher Curls (One arm at a time)
40 x10
40 x10
40 x10

Rope Tricep Pushdowns
50 x10
80 x8
90 x6
50 x8


Had an amazing pump, and my arms felt bigger and pumped up all day. Today was a completely different workout to any ive done before, threw in a few new exercises which seemed to work really well.

aeon
03-01-07, 1:00 am
Thursday - Legs

Barbell Squats
135 x5
220 x5
265 x3
285 x1 ... im not counting the second rep as it was a bit sketchy.
265 x2
220 x5
135 x10

Lying Leg Curls
80 x10
130 x5
160 x5
100 x8

Leg Press
310 x8
615 x5
705 x5
505 x5 -> Superset 135x8 front squats

Front Squats
135 x8
135 x8 -> Superset 505x5 Leg Press

Leg Extensions
50 x10
100 x8
100 x8
100 x8

aeon
03-02-07, 7:45 am
Friday - Shoulders

Military Barbell Press
88 x5
135 x5
155 x5
165 x3
175 x1 > PB
155 x5
135 x10

Close Grip Benchpress
88 x5
135 x5
175 x5
135 x5
135 x5

Dumbell Power Partials
26 x8
33 x8
33 x8
33 x8

Barbell Shrugs
135 x5
220 x5
315 x5
395 x3 - straps
315 x5
220 x5

Dumbell Shrugs
52 x8
70 x8
77 x8
dropset 52x10

Standing Low-Pulley Deltoid Raise supersetting with Reverse Dumbell Flyes
30 x8 - 22 x8
30 x8 - 22 x8
20 x10 - 22 x8 - 30x10 (one arm cable laterals one set to finish)


Hit a personal best on the military press with no spot which was nice. Hit the close grip bench as i am trying to add a bit of width to my tris. Strong session. REALLY liking the animal pump... onto my second can now, strength gains still coming through.

aeon
03-03-07, 9:39 am
Just sitting here eating my last meal of the day on this rest day , reading a few posts thinking about things. Its 1.30am now, i finish work at 11pm, but stay up to get down two meals before i sleep. Yeah i work some fucked up hours, but i ALWAYS get my meals and 8 hours sleep in.

Just thinking how much my job and people in particular there piss me off. Its just a stop-gap job, someting to tie me over till later in the year, but damn that place annoys me at times. I keep my head down and get on with it with breaks for 3 or 4 meals inbetween. The jobs teaching me some self control with dealing with people and ... and damn i need it at times cos im dealing with some of the biggest fuckwits around. It all builds up inside me at times, im glad ive got somewhere to release it.... the weightroom. When im there its MY time...no dealing with morons.. headphones on and just me and the plates. I fucking love it.

aeon
03-05-07, 8:07 am
Monday - Back

Deadlifts
135 x5
220 x5
315 x2
360 x1
315 x5
220 x8

T-Bar Row
45 x5
90 x5
135 x5
180 x5
180 x5
135 x5

Dumbell Rows
52 x5
88 x5
110 x5
110 x5 -> dropset 52x x8

Lat Pulldowns
80 x5
130 x5
160 x4
120 x8

Seated Calve Raise
66 x20
110 x15
155 x10
110 x12
66 x10

Ive decided to do something about my stubbon calves - So im trying this weeks animal pak tip. 5 sets of calves at the end of each training session, alternating between seated and standing exercises.

aeon
03-06-07, 8:26 am
Tuesday - Chest

Incline Barbell Press
135 x5
175 x5
187 x5
175 x5
135 x5

Flat Barbell Bench
135 x5
175 x5
220 x4
200 x5
175 x5

Decline Dumbell Flyes
27 x10
45 x6
45 x6
27 x8

Standing Cable Cross
50 x8
80 x5
90 x3
70 x5
50 x5

aeon
03-07-07, 4:00 am
Weds - Arms

Close Grip Bench
88 x5
135 x5
175 x5
155 x5
135 x5

Bench Dips
Bodyweight x10
+ 45 x8
+ 90 x8
+ 45 x8
Bodyweight x10

Barbell Bicep Curls
88 x5
135 x5
145 x5
135 x5
88 x10

Dumbell Bicep Curls
33 x8
45 x8
52 x8
48 x6
33 x10

Straightbar Cable Curls
80 x8
150 x8
190 x8 -> dropset 100 x8
120 x8

Cable Rope Pushdowns
50 x8
80 x8
90 x8
110 x6
50 x6

Machine Preacher Curls (one arm)
40 x8
60 x8 ->dropset 40 x8

Final set of Cable Rope Pushdowns - 60 x15 ->dropping to 40 x10

Really enjoyed this one.. amazing pumps, great energy levels even after 2 really fuckin hard days at work with not enough sleep inbetween. ANIMAL PUMP IS THE REAL DEAL. Arms starting to really come out now good shit.

Toni69
03-07-07, 6:14 am
Your looking really solid here aeon...keep it up..lookin' real good! I notced you mentioned about calves earlier. I have put on 1/2" on my calves..really dont know how that happened but I usually do calves about 3x a week, just thorwing them in between sets here and there. I would always do something like seated calves, heavy for 6 sets, 12-15 reps then superset right into using my own bodyweight by standing off a step or something, burning out another 20 reps or so.

I think the bike and walking the treadmill at an incline helped too.

I always superset calves and when I do calves, I make sure I get a really good stretch when bringing the weight down and just explode up onto my toes. I burn to the point of near cramping sometimes. I know now whenever I flex my calves, they tend to cramp on me.

aeon
03-08-07, 7:57 am
Thanks for the post Toni, yeah i have to hit those calves hard, supersetting them often sounds like a good suggestion cheers.

Thursday - Legs

Barbell Squats
135 x5
135 x5
220 x5
265 x3
275 x1
230 x5
220 x5
135 x20

Hack Squats
110 x5
200 x5
245 x5
110 x8

Standing Rear One Leg Raises
30 x10
50 x8
70 x8
90 x8
60 x10

Leg Press
330 x10
550 x8
685 x6
440 x8

Leg Extensions (real light with big pause at top)
45 x10
75 x10
75 x10 dropset -> 45 x10

Finished off with 135 x15 Barbell Squat for complete burnout and good measure.

Awesome session.. really concentrated on form on all exercises.. got a fuckin good burn throughout. Probably the biggest pump ive ever had in my legs, its 12am the same day and i can feel them hurting/cramping up a bit already, you know its good when this happens haha.

Im thinking i might try squats last next week, switch it up a little and keep those quads guessing.

Also another thing i might try in a few weeks is load up a plate on each side of the bar and see how many squats with good form for one set i can manage.

hjayss
03-08-07, 8:16 am
You are doing a lot of sets for biceps. But I also see those numbers going up steadily lots of gains in strength been watching brutha ha ha ha .

aeon
03-08-07, 8:58 am
Yeah man, i put alot of that down to PUMP.. great product. Also have been eating like an animal of late, everythings going really well it seems.

aeon
03-09-07, 8:36 am
Friday - Shoulders

Military Barbell
88 x5
135 x5
175 x3 (little spot here)
155 x5
135 x5

Dumbell Power Partials
22 x8
33 x8
33 x8
33 x8 -> dropset 13 x12

Dumbell Shrugs
52 x8
77 x8
100 x8
52 x10

Barbell Shrugs
155 x10
242 x8
330 x8
242 x8
155 x10

Front Rope Cable Raises
50 x10
70 x8
80 x6
50 x8

Cable side Laterals
30 x10
30 x10
20 x15

Quads still sore as fuck today, really will need the weekend off this week to rest.

Im thinking of adding another supplement in the mix to go with pak, pump and whey. Im thinking nitro pills post workout or nitro g to sip during workout. Any body got any thoughts about that? Im sure they will help from what ive read.
Keep at it fella's

aeon

aeon
03-12-07, 6:44 am
Monday - Back

T-Bar Barbell Row
45 x8
90 x5
135 x5
175 x5
220 x5 - FUCK YEAH !
175 x5
135 x8

Deadlifts
135 x5
220 x5
310 x2 (lost grip, gloved up for next set)
310 x5
220 x8
135 x8

Lat Pulldowns
80 x10
130 x5
150 x5
160 x4
120 x5

Seated Row
80 x8
130 x5
150 x5
120 x5
80 x8

Triangle attachment cable pulldowns
80 x5
130 x5
150 x5
100 x8

Had the night of work so i had some solid meals beforehand and went to it tonight, escaped the daytime heat which was nice. Really happy when i loaded up the 220 on TBAR - was expecting 2 maybe 3 reps with 5 plates and got 5. Deads werent so strong, doing them second was testing, why the fuck wouldnt i test myself though?

aeon
03-13-07, 8:46 am
Tuesday - Chest

Barbell Incline
135 x8
175 x5
187 x5
175 x5
135 x5

Barbell Decline
135 x5
220 x5
220 x4
200 x5
175 x5

Incline Dumbell
52 x5
70 x5
82.5 x3
70 x5

Straightbar Bodyweight Dips
x8
x8
x8

Flat Dumbell Flyes
26 x8
44 x8 ->dropset 26x8

aeon
03-14-07, 3:03 am
Weds - Arms

Close Grip Bench
88 x5
135 x5
175 x5
187 x5 - PB
175 x5
135 x5

Straightbar Cable Pushdowns
80 x10
150 x5
190 x5
190 x5
140 x5

EZ bar Curls
68 x10
112 x8
135 x6
112 x8
68 x8

Dumbell Curls
33 x8
45 x8
57 x6
45 x8

Bar Cable Curls
80 x8
150 x8
190 x8
190 x8
120 x8

Rope Pushdowns
50 x8
90 x8
110 x8 - dropset 50 x8

aeon
03-15-07, 2:43 am
Thursday - Legs

Barbell Squats
135 x5
135 x5
220 x5
265 x3
220 x5
220 x3
135 x30

Hack Squats
110 x5
200 x5
242 x3
200 x5 - superset barbell squats 135 x10
110 x8

Standing Rear One Leg Raises
40 x5
70 x5
90 x5
70 x8

Leg Press
330 x8
550 x5
660 x5
440 x5 - superset barbell squats 135 x10
330 x8

Leg Extensions
75 x10
150 x8
255 x3 - dropset 75 x8
75 x8

Hit 30reps on the 135 squat, gave a real nice pump. Had to sit down for a bit after that one. was going to train legs today with someone who works there but he didnt show - typical. trained on my own long enough now realising that my mates find any excuse to not come with me to the gym. Oh well their loss.

aeon
03-16-07, 9:04 am
Friday - Shoulders

Behindhead Military Press
88 x8
135 x5
155 x5
135 x5
135 x5

Barbell Upright Rows
88 x8
135 x5
135 x5

Dumbell Power Partials
22 x8
33 x8
44 x5 -> dropset 22 x8

Barbell Shrugs
135 x10
220 x5
310 x5
220 x5
135 x8

Dumbell Shrugs
52 x8
66 x8 ->superset EZ bar shrugs 70 x10
66 x8 ->superset EZ bar shrugs 70 x10

Cable Side Laterals
30 x8
40 x8 -> dropset 20 x10

Tried a few different movements today, seemed to go well got a nice burn happening. Legs are hammered from yesterday, limping around at work was not fun today. Just got home from work now and jumped on the scales, 89kgs / 195.8lbs. Getting there....

Toni69
03-16-07, 5:20 pm
Your workouts are kick ass...solid..numbers looking really good too..nice progress and awesome workouts...keep it up..your doing great here...strong!

aeon
03-19-07, 10:51 am
ThanksToni, that means a lot.

Back into it for the week and feeling really good about my workouts and diet at the moment. Lets see what i can do this week.

Monday - Back

Widegrip Pullups
x 8
x 6
x 8
x 6

Deadlifts
135 x5
220 x5
310 x5
220 x5
220 x5

T-Bar Row
45 x8
90 x5
175 x5
220 x4
135 x5

Lat Pulldowns
50 x10
100 x5
140 x5
160 x5
120 x5

Dumbell Rows
57 x5
100 x5
110 x5
70 x5

First time ive really done pullups for more than one set , really liked how it burned and warmed up my back nicely for deads.

aeon
03-20-07, 10:36 am
Tuesday - Chest

Flat Barbell Bench
135 x8
175 x5
220 x5
220 x4
230 x2
200 x5

Incline Barbell Bench
135 x5
175 x5
187 x5
175 x5
135 x5

Seated Chest-Press Machine
80 x8
150 x5
180 x3 - dropset 120 x6

Flat Dumbell Flyes
26 x8
33 x8
33 x8 - dropset 22 x10

Broken through my flat bench plateau ive had for a long time it seems, the reps were really controlled and strong today especially. Doing incline more has really helped this.

aeon
03-21-07, 3:36 am
Weds - Arms

Close Grip Benchpress
88 x8
135 x5
175 x5
155 x5
135 x8
135 x8

Staighbar Tri Pushdowns (used slightly diff. technique, leaned in over the bar more with elbows out)
80 x10
140 x5
190 x5
195 x5
190 x5
120 x10

EZ bar Bicep Curls (very narrow grip)
70 x8
115 x8
135 x5
115 x8
115 x8

Dumbell Bicep Curls
33 x8
45 x8
52 x8
62 x5 - PB
45 x8

Precher Curl Machine (One arm)
60 x8
70 x5 - superset bar cable curls 100 x8
50 x8 - superset bar cable curls 100 x8

Tricep Rope Pushdowns
50 x10
80 x8
90 x5 - dropset 50 x8

Toni69
03-21-07, 6:31 am
I like that you do more than 3 sets on pretty much everything. I am all about doing loads of sets..just the way I train, plus it shows that you dont give up easily. You push for one more, even if your exhausted...very cool.

The only thing I would fine-tune, and if you read anything about me, I am all about backs..your pull-ups.

I would do them last or superset them with something like pullovers (db) or light single arm rows or wide t-bar rows. This just really did wonders on my lats...they still need work, but I brought my lats up alot from before I started cutting to now.

Also, I do 40 pull-ups..usually, unless I am totally spent..I will push for 30+ at least. I will do pull-ups if I am doing 4 in a set, nice and slow, holding at the top for a good couple seconds. I will do 'em till I get 40 reps usually. Just killer...its worth giving it a try.

I wouldnt use the pull-up as a warmup exercise..too important an exercise. You can never do too many pull-ups either. Once you start repping out 12-15 in one shot..start belting on some iron..couple 10's and start over till you build that strength up again. You would be surprised what an extra 10-20 lbs will do to your pull-up.

Good job here so far...kicking ass!
I will be back!

aeon
03-22-07, 8:10 am
Yeah Toni im loving the high set low rep way of doing things at the moment, my strength and size are both going up.

Pullups are definatly in the arsenal now, thanks thats some great advice there cheers!

OK big leg day today.

Thursday - Legs

Front Barbell Squats
88 x8
135 x5
175 x5
187 x3
175 x5
135 x8

Regular Barbell Squats - 135 x34

Hack Squats
88 x8
175 x5
265 x3
175 x5
88 x10

Leg Press
310 x8
585 x5 - superset Hack Squats 88 x8
505 x5 - superset Hack Squats 88 x8
420 x5 - superset Hack Squats 88 x8
310 x8

Leg Extensions
Real low weight 5 sets of 8 reps between 45lbs and 105lbs.


So i tried to beat the 30 reps i got on 135lbs squat last time. Got 34, on the 34th rep i lost it, got mean headpain and felt a bit dizzy. Needed to breathe more, my bad haha. Sat down , got some water on my head and sucked down tonnes of water and air , and got back into it after a good rest.

Went real low on hack squats, supersets were killer. Was the heaviest ive ever gone on front squats aswell, i want more size on the outer quad sweep. Awesome session.

aeon
03-26-07, 4:13 am
For some reason my right elbow joint was playing up again, more the forearm this time. Real frustrating, warmed up today aswell. Pushed on with lowered weight and kept it warm as it wasnt too bad.

Monday - Back

T-Bar Row
45 x10
90 x8
135 x5 - injury kicked in here, wasnt even pushing it that hard.
180 x5
135 x5

Pullups
x6
x8
x10
x8

Lat Pulldowns
80 x8
130 x5
120 x5
120 x5

Dumbell Rows
57 x5
90 x5
110 x5
90 x5
90 x5

Pullups
x5
X5

Dissapointing really. Oh well ice'ing it up tonight with anti-flam cream on it aswell. See how it is tmorow. May have to do legs, and buy a elbow support.

Toni69
03-26-07, 5:31 am
Hey, at least you worked around your pain and didnt totally give up. However, if the pain becomes unbearable, you have to take a rest...trust me its for the best in the long run. Rest does a body good and I of all hate to rest the most. I have to be forced to rest, but when I do, I come back to the gym totally refreshed and full of energy.

Your supps...you mentioned before. I use shock therapy and nitro pak 20min before training. I was using pump, but finished it. I also use storm right after I train and then 20 min after that my shake.

I will start cuts soon, waiting on Vinny G to give me the go ahead on that. I also use BCAA stack on my off days with storm. Pak is with breakfast usually. I think your fine with your supps. Did you say your using ST? I love that stuff.

aeon
03-26-07, 5:54 am
Yeah it was bearable today just a slight annoyance really, will just test it tomrow, if its no good ill do something else. I just hate that feeling when im not at my best in the weightroom.

Supplement wise , just ordered another 2 cans of pump and one nitro to try for the first time. Im loving pump, my gains are still going up with it. Decided to stick with it for now instead of the ST and Storm combo. Maybe an idea for next time.

Gotta hate the shipping to New Zealand though haha.

So it will look like this :

Pak - With breakfast
Pump - 15-30mins before training
Nitro - Instantly after workout
Whey/dex. monohydrate shake - 30 mins later

Think i will use nitro on my off days aswell.

Well i feel better now after havin a nice big steak, will rest up for tomorow now.

Cheers again T.

Toni69
03-26-07, 6:11 am
Your on track..I love pump too. I will get it again after this show. Your right with sticking with what works. Nitro on off days is fine too..well done! I will be back. Rest up and take care.

aeon
03-28-07, 2:03 am
Tuesday - Legs

Barbell Squats
135 x10
220 x5
265 x3
245 x4
220 x5
135 x20

Leg Press
330 x8
635 x5
725 x5
550 x5
440 x5

Hack Squats
88 x8
175 x6 - superset 135 x5 barbell lunges
175 x6 - superset 135 x10 barbell squats
175 x6 - dropset 88 x10

Standing Rear Leg Raises
30 x10
70 x10
70 x10
70 x10

Leg Extensions
45 x10
75 x8
105 x8 - dropset 45 x5
45 x10

aeon
03-29-07, 8:25 am
Alright so im giving my upper body a rest until monday. Should give my arm enough time to recover. Hit some calves today , used the routine from http://www.animalpak.com/html/article_details.cfm?ID=158,The G Diesel wheels of steel section...

...and damn it was awesome. Never before have my calves been hit like this , no matter what ive tried. Big ups to big G for that one.

Will be doing this workout tuesday and friday every week and see how they grow.

Started on Nitro aswell today.

Will hit legs again friday then rest up over the weekend.

aeon
04-02-07, 6:20 am
Right back into it for the week, arms feeling way better after the rest of upper body for the last 5-6 days.

Kept the weights down a bit, easing back into it

Monday - Back

Warmup - 50 x15 lat pulldowns x2 sets

Pullups
x10
x8
x8
x10

Dumbell Rows
57 x8
110 x8
110 x8 - dropset 57x8

Deadlift
135 x10
220 x8
310 x2
310 x3
220 x8
135 x10

Lat Pulldowns
80 x10 - superset x6 pullups
100 x10 - supeserset x6 pullups
120 x6
pullups x8 - supserset 80 x10 lat pulldowns


Supersets gave me a nice pump, kept the arm warm and it all felt good today.Got a a pass for a new gym tomorow so helping out a couple of mates
for a session or two. Looking foward to slamming the chest.

Taking the nitro with grape juice or poweraides straight after each session.

aeon
04-02-07, 7:26 am
Right back into it for the week, arms feeling way better after the rest of upper body for the last 5-6 days.

Kept the weights down a bit, easing back into it

Monday - Back

Warmup - 50 x15 lat pulldowns x2 sets

Pullups
x10
x8
x8
x10

Dumbell Rows
57 x8
110 x8
110 x8 - dropset 57x8

Deadlift
135 x10
220 x8
310 x2
310 x3
220 x8
135 x10

Lat Pulldowns
80 x10 - superset x6 pullups
100 x10 - supeserset x6 pullups
120 x6
pullups x8 - supserset 80 x10 lat pulldowns


Supersets gave me a nice pump, kept the arm warm and it all felt good today.Got a a pass for a new gym tomorow so helping out a couple of mates
for a session or two. Looking foward to slamming the chest.

Taking the nitro with grape juice or poweraides straight after each session.

aeon
04-03-07, 7:52 am
Tuesday - Chest

Flat Barbell
110 x12
135 x8
175 x5
220 x5
231 x1
253 x1 - PB
220 x4
135 x10

Incline Barbell
88 x10
135 x5
175 x5
155 x5

Decline Dumbell
45 x8
57 x8
70 x8
80 x5

Flat Dumbell Flyes
26 x10
35 x8
30 x8 - dropset 22 x10

Hit chest with a partner for the first time in months today, at his home gym, so i wasnt on the home turf. Was really fellin good so decided to max for the first time in a long while. Hit the 230 quite solidly so stepped it up for another push. My buildup to the max rep could have been better but still hit the attempt. Pretty damn happy..

aeon
04-04-07, 8:33 am
Weds - Legs

Barbell Squats
135 x10
220 x5
265 x1
285 x1
265 x3
220 x8
220 x5

Leg Press with Dumbell Lunges supersetted
310 x10
395 x8 - 20 x6
485 x8 - 20 x6
575 x8 - 20 x6
395 x8 - 20 x6

Hack Squats
88 x8
175 x6
175 x6 - dropset - 88 x10

Leg Extensions
Working sets between 45 and 105 , sets of 10-15 , with triple dropset down to 30 to finish.

Toni69
04-04-07, 1:32 pm
Likin the workouts..full, solid, strong...well done!

aeon
04-06-07, 1:19 am
Thursday - Arms

Close Grip Benchpress
88 x10
135 x8
175 x5
175 x5
135 x8

Straightbar Cable Pushdowns
50 x10
100 x8
190 x8
190 x8
120 x8

Barbell Curls
88 x8
135 x8
135 x8 - dropset 135 x8

Dumbell Curls
33 x8
45 x8
52 x6 - superset closegrip barbell curl 70 x10
33 x10

Straightbar Cable Curls
80 x10
150 x8
190 x8 - superset 50 x8 one arm preacher machine
100 x8

Cable Rope Pushdowns
50 x10
80 x8
100 x8
50 x12

Mean Machine
04-06-07, 1:26 am
Hey bro where at in NZ are ya. I lived there for 8 months last year, mostly around the Wanaka/Queenstown area. Absolutely loved it and can't wait to go back.

aeon
04-11-07, 2:52 am
Wellington man, thats cool its nice as down south there.

Had a bit of a break over easter easing up on the diet aswell... eating a few things ive wanted to eat for ages haha. arms still giving a little greif and with the gym not being open over the easter holiday at hours i can go, this week seemed like a good time to rest up.

Mostly hitting lower body this week and getting back into everything again on monday.

Tuesday - Legs

Warmup:
135 x10 , 220 x8 Barbell Squats
285 x10 Leg press

Barbell Squats - Leg Press - Dumbell Lunges (all supersets)
220 x8 - 285 x8 - 50 x6
220 x6 - 465 x8 - 50 x6
135 x10 - 375 x8 - 50 x6

Leg Extensions
45 x10
105 x8 - 60 x8 - 30 x6
75 x8 - 30 x8

Lots of supersets for this leg session it was pretty intense.

Nightshift
04-11-07, 5:15 am
Supersets are killers. Nice lookin w/o!

aeon
04-11-07, 7:08 am
Yeah it sure hit the spot bro, stairs are a chore today.

Switching things up hit calves and tri's today :

Weds - Calves and Tri's

Seated calve Raise - Legpress calve raise (supersets)
45 x20 - 220 x15
66 x20 - 220 x15
88 x20 - 220 x12
45 x20 - 200 x10

Standing smith calve raise - Standing one calve raise
45 x20 - BWx15
45 x20 - BWx15
45 x20 - BWx15 - 45x10 seated calve raise.

Close Grip Benchpress
88 x10
135 x8
175 x5
200 x5 - PB (very happy with this set)
175 x5
135 x8

Close grip Bench-dips
BW x10
BW x10
45 x8
90 x8
BW x12

Straightbar cable pushdowns (closer grip)
50 x10
120 x8
180 x8
190 x8 - 100 x8
100 x12

Awesome session today, arm gave a little pain but it was wrapped up nicely. Iceing it up now. Will probably leave out back and bi's this week as they are the sessions that agrivate the arm the most. Real pleased with the PB on close grip bench today.

Body Weight : 91kg - 200lbs

Have been hovering around the 200 and a few lbs over mark for a few weeks, but i will definatly say im 200lb now.

Peace,

aeon

aeon
04-13-07, 6:40 am
Friday night , empty gym ... awesome ...

Friday - Legs

Hack Squats
88 x10
175 x8
265 x5
310 x2
175 x8

Leg Press
220 x10
440 x8
615 x8
750 x5
795 x4
530 x10
330 x20

Hamstring Curls
30 x10
60 x10
70 x8
40 x10

Barbell Squats
135 x10
220 x5
250 x3
220 x5 - dropset 135 x15

Leg Extensions
30 x15
60 x15
105 x10 - 60 x10 - 30 x10
60 x20

Seated Calve Raises
45 x20
66 x20 - 88 x10 - 66 x10 - 45 x10

Great session i thought. Always love the cold windy rainy nights and specially on a friday as no one is there. My car got broken into yesterday so had a bit of shit brewing to take out on the plates today.

stay strong guys..

aeon.

aeon
04-17-07, 2:33 am
Had the weekend (3 nights rest) so i was back into it yesterday with legs again last night. Taking it real easy upper body wise this week... physio sessions.. iceing my arm heaps and such.

Monday - Legs

Barbell Squats
135 x10
135 x10
220 x8
265 x2
285 x1
265 x2
220 x5
220 x5

Leg Press supersetted with Hack Squats
310 x10 - 88 x10
485 x10 - 175 x8
660 x8 - 175 x5
485 x8 - 88 x12
310 x 10

Leg Extensions
45 x20
75 x15
105 x10 - 30 x20
60 x 20

Standing Rear Leg Raises
50 x10
70 x10
70 x10 - 30 x10

Toni69
04-17-07, 6:52 am
Likin' the leg wo...I have quads today! I cant wait!

aeon
05-08-07, 6:37 am
Right update time, been a fucking while !

Been getting physio and tons of rest for my arm. Its much better now, and at this stage this week i am able to do push movements. Starting with light pull movements again next week. Been hitting legs HARD in the meantime, they have gained some size which is great.

Itching to get back into it properly.

Train hard guys and girls,

aeon

aeon
10-11-07, 3:38 am
Well its been a few months, been overseas travelling with only light training due to the injury shit occasionally and no real decent diet to speak of. I do think a bit of rest did me wonders, im motivated as ever now.

Back into it now - back home all good and back bulking doing it hard.

Hit some legs today and damn it felt good, lost a bit of strength as expected but i cen feel it coming back.

About to order more Pump and considering mstak for the first time.

Will definatly update this page as i go again.

Anyway todays legs :

Barbell Squats
135 x10
135 x10
220 x5
245 x4
265 x1
285 x1
220 x4
220 x4 - superset dumbell lunges 45's x 10

Dumbell lunges
45's x10
45's x10

Hack Squats
90 x10
135 x8
175 x8
200 x4
210 x3 - superset dumbell lunges 45's x 10
135 x8 - superset dumbell lunges 45's x 10

Leg Extensions
Between 45 - 150 varying sets of 10-30 x6

Stand rear leg raises
30 x10
50 x10
70 x10 - dropset 30 x10

Cheers fella's

aeon

aeon
10-15-07, 2:30 am
monday - chest

Incline Hammer Strength
90 x12
175 x10
265 x8
310 x6
265 x6
175 x10

Decline Barbell
135 x10
175 x8
200 x6
220 x4
175 x8

Flat Dumbell - supersetted with dumbell flyes
55 x10 - 22 x10
55 x10 - 35 x10
55 x10 - 35 x8 - 22 x10

Short and sweet good pumps and arm injury felt fine also. Time to build up strength and diet wise...

aeon
10-17-07, 2:45 am
Tuesday - Legs

Barbell squats supersetted with leg press and then dumbell lunges.

135 x10 > 220 x10 > 45 x8
220 x6 > 330 x10 > 45 x8
220 x6 > 420 x8 > 45 x8
135 x12 > 330 x10 > 45 x8

Leg Extensions suppersetted with leg press calve raises

45 x25 > 150 x20
90 x15 > 220 x15
135 x15 > 220 x15
90 x15 (dropset) > 30 x15

Standing rear leg raises

30 x10
50 x10
70 x10 (dropset) > 30 x10

Smith Machine Squats ATG 2 second pause at bottom

90 x15 x2

aeon
10-17-07, 2:52 am
Weds - Calves and Biceps

Seated calve raises
65 x20
110 x20
135 x15
110 x15
110 x20

Standing calve smith raises
90 x15 x3

EZ barbell curls
70 x10
110 x10
135 x8 > (superset) dumbell concentrations 25 x10
145 x6
110 x10

Dumbell Curls
35 x10
45 x10
45 x10 > (superset) EZ close grip curls 70 x10
35 x15

Cable Bar Curls suppsetted with machine preacher curls
60 x15 > 30 x15
120 x10 > 50 x10
160 x8 > 60 x10
160 x8 > 30 x15

aeon
07-04-08, 3:11 am
Shit its been a while. Been training hard, moved and joined a new gym. Real hole in the wall joint, 10 squat racks, dumbells upto 180. can chuck on your own music, and best of all virtually always empty.

Motivating as shit place, huge poster up on the wall saying "Half machine half animal".....coincedence? i think not.

My weights at a steady 93kg (205lb). Looking to get to 100kg (220lb) while staying lean.
Just invested in some MSTAK (shits hard to get in new zealand!) for the first time.

Stak will look like :

PAK - AM
MSTAK - 45 mins before trainining
Shock Therapy - 20mins before training
Storm (w/ poweraide) - during


Diet :

1 - 50g whey, 1 tbl PB
2 - 1 cup oats w/ milk, apple, 2x fish oil, PAK
3 - 1 chicken breast, brown rice, brocolli, 2x fish oil
4 - 1 1/2 cup oats, 1x scoop whey, 2 tbl PB
5 - 50g whey (post workout)
6 - lean beef mince, potatoes, veges, 2x fish oil
7 - 3 whole eggs, 4 whites, 1 tbl pb, 2x fish oil

Current lifts:

Dumbell Bench - 100x5
Deadlift - 400x1
Squat - 315 x1

Looking to bring those stats up, and get to 220lbs. Theres the speil, lets do it.

Ironjaw
07-20-09, 2:06 am
wow you do legz a whole lot lol looking good tho awesome lifts .... keep it movin