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Joe_clay
11-05-08, 12:58 pm
Ok, let my last log slip a bit so as ive changed my workout slightly thought i would start a new one.

04/11/08 - Chest, Biceps, Calves

Flat Bench Presses: 5 Sets x 8 Reps - (40kg, 60kg, 80kg, 100kg, 110kg)
Incline Dumbbell Presses: 4 Sets x 8 Reps - (24kg, 28kg, 32kg, 36kg)
Flat Dumbbell Flyes: 3 Sets x 8 Reps - (12kg, 18kg x 2)
Close Grip Bench Presses: 4 Sets x 8 Reps - (50kg, 60kg, 70kg, 80kg)

Straight Barbell Curls: 4 Sets x 8 Reps - (40kg, 45kg x2, 50kg)
Close EZ Bar Curls: 4 Sets x 8 Reps - (30kg, 35kg, 40kg, 45kg)

Standing Calf Raises: 4 Sets x 12 Reps - (70kg, 110kg, 140kg, 160kg)
Seated Calf Raises: 4 Sets x 12 Reps - (40kg, 50kg, 60kg, 70kg)

Cable Crossover: 4 Sets x 12 Reps - (12.5kg x 4)
Decline Sit Ups: 4 Sets x 12 Reps

Joe_clay
11-05-08, 1:03 pm
05/11/08 - Legs, Abs

Squats: 5 Sets x 8 Reps (70kg, 90kg, 100kg, 110kg, 120kg)
Leg Presses: 4 Sets x 8 Reps (120kg, 150kg, 180kg, 190kg)
Stiff-Legged Deadlifts: 4 Sets x 8 Reps (60kg, 70kg, 80kg, 90kg)
Single Leg Extensions: 4 Sets x 8 Reps (20kg, 25kg, 30kg, 35kg)
Single Leg Curls: 4 Sets x 8 Reps (20kg, 25kg, 30kg, 35kg)

Straight Leg Lifts: 4 Sets x 12 Reps
Bent Knee Leg Lifts: 4 Sets x 12 Reps

Joe_clay
11-07-08, 9:27 am
06/11/08 - Chest, Calves

Cable Pulldowns: 4 Sets x 8 Reps (60kg, 80kg, 90kg, 100kg)
Reverse Barbell Rows: 4 Sets x 8 Reps (60kg, 80kg, 100kg, 100kg)
Dumbbell Rows: 4 Sets x 8 Reps (26kg, 32kg, 38kg, 44kg)
Barbell Shrugs: 4 Sets x 8 Reps (60kg, 70kg, 80kg, 90kg)
Rear Shrugs: 3 Sets x 8 Reps (60kg, 70kg x2)

Standing Calf Raises: 4 Sets x 12 Reps (70kg, 100kg, 130kg, 150kg)
Seated Single Leg Calf Raises: 4 Sets x 12 Reps (20kg, 25kg, 30kg, 35kg)

Joe_clay
11-10-08, 5:02 am
09/11/08 - Shoulders, Triceps

Rear Military Presses: 5 Sets x 12 Reps (40kg x2, 45kg x2, 50kg x2)
Front Military Presses: 5 Sets x 12 Reps (40kg x2, 45kg x2, 47.5kg)
Bent-Over Laterals: 4 Sets x 12 Reps (10kg, 14kg x 2, 18kg)

Nose Breakers: 4 Sets x 8 Reps (20kg x 4)
Dips: 4 Sets x 8 Reps
Tricep Pushdowns: 4 Sets x 8 Reps (20kg x4)

Elite
11-10-08, 8:05 am
Looking strong, the boy with the boxers name. You coming to the ABC on the 29th?

Joe_clay
11-10-08, 10:01 am
Should have really had my username as Cassius.

Hopefully, depends on funds and work, but i hope so. Think it would do me good to train with some of you guys so will do my best to make it

Joe_clay
11-11-08, 5:15 am
10/11/08 - Chest, Biceps, Calves

Flat Bench Presses: 5 Sets x 8 Reps - (60kg, 80kg, 90kg, 100kg, 110kg)
Incline Dumbbell Presses: 4 Sets x 8 Reps - (28kg, 32kg x2, 36kg)
Flat Dumbbell Flyes: 3 Sets x 8 Reps - (14kg, 16kg, 18kg)
Close Grip Bench Presses: 4 Sets x 8 Reps - (50kg, 60kg, 65kg, 70kg)

Superset.
Close EZ Bar Curls: 2 Sets x 10 Reps - (30kg x2) 2 Sets x 8 Reps - (35kg x2)
Straight EZ Bar Curls: 2 Sets x 10 Reps - (30kg x2) 2 Sets x 8 Reps - (35kg x2)

Standing Calf Raises: 4 Sets x 12 Reps - (80kg x 2, 110kg, 140kg)
Single Leg Seated Calf Raises: 4 Sets x 12 Reps - (20kg, 25kg, 30kg, 35kg)

Cable Crossover: 4 Sets x 12 Reps - (12kg x 12, 14kg x 12, 16kg x 12, 18kg x 12)
Decline Bench Press: 4 Sets x 12 Reps - (50kg x 2, 70kg x 2)

Joe_clay
11-12-08, 4:56 am
11/11/08 - Legs, Abs

Squats: 5 Sets x 8 Reps (50kg x2, 70kg x2, 100kg)
Leg Presses: 4 Sets x 8 Reps (80kg, 110kg, 140kg, 170kg)
Stiff-Legged Deadlifts: 4 Sets x 8 Reps (50kg x4)
Single Leg Extensions: 4 Sets x 8 Reps (20kg, 25kg, 30kg, 35kg)
Single Leg Curls: 4 Sets x 8 Reps (20kg, 25kg, 30kg, 35kg)

Dips: 4 Sets x 10 Reps

Various Abs Exercises.

*Lower weight on legs - hurt lower back.

Joe_clay
11-17-08, 5:14 am
13/11/08 - Back, Calves

Cable Pulldowns: 4 Sets x 8 Reps (60kg x2, 70kg, 80kg)
Reverse Barbell Rows: 4 Sets x 8 Reps (50kg, 60kg, 70kg, 90kg)
Dumbbell Rows: 4 Sets x 8 Reps (32kg, 38kg, 44kg, 50kg)

Standing Calf Raises: 4 Sets x 12 Reps (70kg, 100kg, 130kg, 150kg)
Seated Single Leg Calf Raises: 4 Sets x 12 Reps (20kg, 25kg, 30kg, 35kg)

Joe_clay
11-17-08, 5:17 am
14/11/08 - Shoulders, Triceps

Rear Military Presses: 5 Sets x 12 Reps (40kg x2, 42.5kg, 45kg, 50kg)
Front Military Presses: 5 Sets x 12 Reps (40kg x2, 42.5kg, 45kg, 50kg)

Superset:
Lateral Raises: 3 Sets x 12 Reps (8kg x 3)
Front Raises: 3 Sets x 12 Reps (12kg x 3)
Bent-Over Laterals: 3 Sets x 12 Reps (18kg x 3)

Nose Breakers: 4 Sets x 8 Reps (20kg x 4)
Dips: 4 Sets x 8 Reps
Tricep Pushdowns: 4 Sets x 8 Reps (20kg x4)

Joe_clay
11-18-08, 6:01 am
18/11/08 - Chest/Calves/Abs

Pushups: 1 warmup set
Incline Bench Press: 4 Sets x 10, 8, 6, 6 (60kg, 80kg, 90kg, 100kg)
Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6 (32kg, 36kg, 40kg, 44kg)
Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8 (16kg, 18kg, 20kg)
Pushups: 1 Set to Failure

Calves
Single Leg Seated Calf Raises: 4 Sets x 20 (20kg, 25kg, 30kg, 35kg)
Seated Calf Raises: 4 Sets x 30, 25, 20, 15 (40kg, 50kg, 60kg, 70kg)
Standing Calf Raises: 4 Sets x 20, 15, 15, 12 (50kg, 90kg, 110kg 140kg)

Abs
Crunches: 3 Sets x 12

Joe_clay
11-19-08, 5:38 am
Put the wrong date on last post, should have been 17/11/08

18/11/08 - Legs & Abs

30mins Abs Class

Squat: 4 Sets x 12, 10, 8, 6 (60kg, 90kg, 110kg, 120kg)
Leg Press: 4 Sets x 10, 8, 6, 6 (100kg, 130kg, 160kg, 190kg)
Leg Extensions: 3 Sets x 10, 8, 8 (30kg, 40kg, 50kg)

Joe_clay
11-20-08, 5:27 am
19/11/08 - Biceps/Triceps

Seated Preacher Curls: 4 Sets x 12, 10, 8, 8 (25kg, 30kg, 35kg x 2)
Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6 (20kg, 22kg x 2, 24kg)
Dumbbell Hammer Curls: 3 Sets x 10, 8, 8 (14kg, 16kg, 18kg)

Skull Crushers: 4 Sets x 12, 10, 8, 8 (30kg, 32.5kg, 35kg x 2)
Close Grip Bench Press: 4 Sets x 12, 10, 8, 8 (40kg, 60kg, 65kg, 75kg)
Cable Pushdowns: 3 Sets x 12,10, 8 (26kg, 28kg, 30kg)

Joe_clay
11-21-08, 6:08 am
20/11/08 - Back

Wide Grip Pull-Ups: 3 Sets x to failure each set
Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8 (50kg, 70kg x 2, 90kg)
Seated Cable Rows (close grip): 3 Sets x 10, 10, 8 (30kg, 40kg, 50kg)
Lat Pulldown: 5 Sets x 12, 10, 8, 6, 4 (60kg, 70kg, 80kg, 90kg, 100kg)
Vertical Traction: 6 Sets x 10 (50kg, 60kg, 70kg, 80kg, 90kg, 100kg)

Joe_clay
11-24-08, 5:26 am
21/11/08 - Shoulders

Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8 (60kg, 80kg, 80kg, 90kg)
Arnold Dumbbell Press: 3 Sets x 10, 10, 8 (18kg, 22kg, 26kg)
Front Dumbbell Raises: 2 Sets x 10, 10 (16kg, 16kg)
Side Dumbbell Raises: 2 Sets x 10, 10 (10kg, 10kg)

Barbell Shrugs: 4 Sets x 12, 10, 10, 8 (50kg, 70kg, 80kg, 100kg)
Upright Rows: 4 Sets x 10, 10, 10, 8 (50kg, 50kg, 50kg, 60kg)

Joe_clay
11-24-08, 5:35 am
22/11/08 - Chest & Arms (Catch Up Day)

Barbell Bench Press: 8 Sets x 12, 10, 8, 6, 4, 2, 1, 1 (60kg, 80kg, 90kg, 100kg, 110kg, 120kg, 130kg, 135kg)
Hammer Strength Incline Cable Press: 3 Sets x 10 (50kg, 60kg, 70kg)
Hammer Strength Cable Flyes: 3 Sets x 10 (50kg, 60kg, 70kg)

SUPERSET: 3 Sets x 10

Dips
Close Grip EZ Bar Curl - 30kg
Alternating Dumbbell CUrl - 20kg
Dumbbell Hammer Curl - 16kg
Normal Grip EZ Bar Curl - 20kg
Overhead EZ Bar Tricep Extension - 20kg
Tricep Pushdowns - 25kg

Joe_clay
11-25-08, 5:38 am
24/11/08 - Chest, Calves, Abs

Pushups: 1 warmup set
Incline Bench Press: 4 Sets x 10, 8, 6, 6 (50kg, 70kg, 90kg, 90kg)
Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6 (36kg, 40kg, 44kg, 44kg)
Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8 (16kg, 18kg, 20kg)
Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure

Single Leg Seated Calf Raises: 4 Sets x 20, 20, 20, 20 (20kg, 25kg, 30kg, 35kg)
Seated Calf Raises: 3 Sets x 20, 15, 10 (50kg, 60kg, 70kg)
Single Leg Seated Calf Raises: 4 Sets x 20, 20, 20, 20 (20kg, 25kg, 30kg, 35kg)

Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
Medicine Ball Jacknifes: 4 Sets x 15, 15, 15, 15

Cable Crossover: 5 Sets x 12, 12, 12, 12, 12 (12kg, 14kg, 16kg, 14kg, 12kg)

diesel1976
11-25-08, 5:49 am
24/11/08 - Chest, Calves, Abs

Pushups: 1 warmup set
Incline Bench Press: 4 Sets x 10, 8, 6, 6 (50kg, 70kg, 90kg, 90kg)
Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6 (36kg, 40kg, 44kg, 44kg)
Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8 (16kg, 18kg, 20kg)
Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure

Single Leg Seated Calf Raises: 4 Sets x 20, 20, 20, 20 (20kg, 25kg, 30kg, 35kg)
Seated Calf Raises: 3 Sets x 20, 15, 10 (50kg, 60kg, 70kg)
Single Leg Seated Calf Raises: 4 Sets x 20, 20, 20, 20 (20kg, 25kg, 30kg, 35kg)

Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
Medicine Ball Jacknifes: 4 Sets x 15, 15, 15, 15

Cable Crossover: 5 Sets x 12, 12, 12, 12, 12 (12kg, 14kg, 16kg, 14kg, 12kg)

Nice work joe! I like the way your workout is laid out, especially the pushups to fail at the end. I like to finish like that too, sometimes supersetting the flyes and pushups to fail. Keep on keeping on, theres a freak growing in England.

Joe_clay
11-25-08, 8:53 am
Nice work joe! I like the way your workout is laid out, especially the pushups to fail at the end. I like to finish like that too, sometimes supersetting the flyes and pushups to fail. Keep on keeping on, theres a freak growing in England.

Hey, thanks for the comments, good to hear from other guys checking out my journey!

Joe_clay
11-27-08, 9:21 am
26/11/08 - Legs, Biceps

Squat: 4 Sets x 12, 10, 8, 6 (60kg, 80kg, 100kg, 120kg)
Leg Press: 4 Sets x 10, 8, 6, 6 (130kg, 160kg, 190kg, 190kg)
Leg Extensions: 3 Sets x 10, 8, 8 (35kg, 45kg, 55kg)

EZ Bar Curls: 4 Sets x 12, 10, 8, 8 (30kg, 32.5kg, 35kg, 37.5kg)
Standing Dumbbell Curls: 4 Sets x 12, 12, 8, 8 (20kg, 20kg, 22kg, 24kg)
Dumbbell Hammer Curls: 3 Sets x 10, 8, 8 (16kg, 18kg, 18kg)

Joe_clay
11-28-08, 6:01 am
27/11/08 - Back, Legs, Triceps

Wide Grip Pull-Ups: 3 Sets x to failure each set
Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8 (50kg, 70kg, 80kg)
Seated Cable Rows (close grip): 3 Sets x 10, 10, 8 (40kg, 50kg, 60kg)
Vertical Traction Machine: 3 Sets x 10 (70kg, 80kg, 90kg)

Single Leg Seated Calf Extensions: 4 Sets x 20, 20, 20, 20 (20kg, 25kg, 30kg, 35kg)
Leg Curl: 4 Sets x 20, 20, 20, 20 (35kg, 35kg, 45kg, 45kg)

Skull Crushers: 4 Sets x 12, 10, 8, 8 (30kg, 35kg, 35kg, 40kg)
Close Grip Bench Press: 4 Sets x 12, 10, 8, 8 (50kg, 70kg, 80kg)
Dips: 3 Sets x 12, 12, 12
Cable Pushdowns: 3 Sets x 12, 10, 8 (25kg, 27.5kg, 30kg)

Joe_clay
12-01-08, 5:10 am
29/11/08 - Shoulders, Arms

Barbell Military Press: 4 Sets x 12, 12, 10, 8 (40kg, 40kg, 50kg, 55kg)
Incline Dumbbell Curls: 4 Sets x 12, 10, 10, 8 (8kg, 10kg, 10kg, 12kg)
Hammer Strength Shoulder Press: 4 Sets x 12, 12, 12, 10 (40kg, 50kg, 60kg, 70kg)

SUPERSET
Close Grip EZ Bar Curl: 2 Sets x 10, 10 (30kg, 30kg)
Dumbbell Lateral Raises: 2 Sets x 10, 10 (8kg, 8kg)
Alternating Dumbbell Curls: 2 Sets x 10, 10 (14kg, 14kg)
Dumbbell Front Raises: 2 Sets x 10, 10 (14kg, 14kg)
Dumbbell Hammer Curls: 2 Sets x 10, 10 (18kg, 18kg)
Bent Over Rear Delt Raises: 2 Sets x 10, 10 (18kg, 18kg)
Standing Barbell Tricep Extension: 2 Sets x 10, 10 (24kg, 24kg)
Tricep Rope Pulldown: 2 Sets x 10, 10 (22kg, 22kg)

Dips: 3 Sets x 12, 12, 12
Lateral to Front Dumbbell Raises: 2 Sets x 10, 10 (4kg, 4kg)
Jacknife Crunches: 3 Sets x 15, 15, 15 (10kg, 10kg, 10kg)

Joe_clay
12-03-08, 7:20 am
02/12/08 - Chest, Calves, Abs

10mins Incline Walk

Pushups: 1 warmup set
Incline Bench Press: 4 Sets x 12, 10, 7, 6 (60kg, 70kg, 90kg, 100kg)
Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6 (28kg, 32kg, 36kg, 40kg)
Flat Bench Dumbbell Flyes: 3 Sets x 12, 12, 12 (18kg, 18kg, 20kg)
Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure

Cable Crossover: 4 Sets x 15, 15, 10, 10 (12kg, 14kg, 16kg, 12kg)
Decline Bench Press: 3 Sets x 12, 12, 12 (50kg, 50kg, 50kg) - 20 secs rest between sets.

Seated Single Leg Calf Extension: 4 Sets x 20, 20, 20, 20 (20kg, 25kg, 30kg, 35kg)
Seated Calf Extension: 4 Sets x 30, 25, 20, 15 (40kg, 50kg, 60kg, 70kg)

Abs Class - 30mins

Joe_clay
12-05-08, 5:55 am
03/12/08 - Legs, Biceps

Bike: 10 minutes warmup
Squat: 4 Sets x 12, 10, 8, 6 (70kg, 90kg, 110kg, 130kg)
Leg Press: 4 Sets x 10, 8, 6, 6 (100kg, 130kg, 160kg, 190kg)
Leg Curls: 3 Sets x 10, 8, 8 (30kg, 40kg, 50kg)

Seated Preacher Curls: 4 Sets x 12, 12, 8, 8 (30kg, 30kg, 35kg, 35kg)
Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6 (16kg, 18kg, 18kg, 20kg)
Dumbbell Hammer Curls: 3 Sets x 10, 8, 8 (14kg, 16kg, 16kg)

Joe_clay
12-05-08, 5:59 am
5/12/08 - Back, Triceps

Wide Grip Pull-Ups: 3 Sets x 8, 8, 8
Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8 (60kg, 80kg, 80kg, 90kg)
Seated Cable Rows (close grip): 3 Sets x 10, 10, 8 (30kg, 40kg, 50kg)

Dips: 3 Sets x 10, 10, 10
Skull Crushers: 4 Sets x 12, 12, 8, 8 (35kg, 35kg, 40kg, 40kg)
Close Grip Bench Press: 4 Sets x 12, 10, 8, 8 (50kg, 60kg, 70kg, 70kg)
Cable Pushdowns: 3 Sets x 12,10, 8 (28kg, 32kg, 36kg)

Joe_clay
12-08-08, 4:59 am
5/12/08 - Shoulders, Calves

Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8 (50kg, 60kg, 60kg, 70kg)
Arnold Dumbbell Press: 3 Sets x 10, 10, 8 (20kg, 20kg, 24kg)
Front Dumbbell Raises: 2 Sets x 10, 10 (14kg, 16kg)
Side Dumbbell Raises: 2 Sets x 10, 10 (10kg, 10kg)

Hammer Strength Shrugs: 4 Sets x 12, 12, 12, 12 (65kg, 65kg, 65kg, 65kg)
Upright Rows: 4 Sets x 10, 10, 10, 8 (50kg, 50kg, 50kg, 60kg)

Seated Single Leg Calf Extension: 4 Sets x 20, 20, 20, 20 (20kg, 25kg, 30kg, 35kg)
Seated Calf Extension: 4 Sets x 30, 25, 20, 15 (40kg, 50kg, 60kg, 70kg)

Joe_clay
12-11-08, 7:30 am
10/12/08 - Chest, Full Body

Few days off due to illness

Incline Bench Press: 3 Sets x 12, 12, 8 (60kg, 80kg, 90kg)
Flat Dumbbell Bench Press: 3 Sets x 12, 12, 8 (34kg, 34kg, 38kg)
Flat Dumbbell Flyes: 3 Sets x 12, 12, 8 (16kg, 16kg, 20kg)
Cable Crossover: 3 Sets x 12, 12, 8 (12kg, 12kg, 16kg)

Leg Press: 3 Sets x 12, 12, 8 (100kg, 100kg, 130kg)
Calf Extension: 3 Sets x 12, 12, 8 (25kg, 25kg, 35kg)
Lat Pulldown: 3 Sets x 12, 12, 8 (60kg, 60kg, 80kg)
Leg Curl: 3 Sets x 12, 12, 8 (40kg, 40kg, 50kg)
Shoulder Press: 3 Sets x 12, 12, 8 (40kg, 40kg, 60kg)
Lying Bicep Curl: 3 Sets x 12, 12, 8 (25kg, 25kg, 35kg)
Tricep Rope Extension: 3 Sets x 12, 12, 8 (20kg, 20kg, 30kg)

Joe_clay
12-15-08, 7:35 am
11/12/08 - Shoulders/Triceps

Clean & Press: 3 Sets x 12, 12, 12 (40kg, 50kg, 55kg)
Military Press: 3 Sets x 12, 12, 12 (40kg, 40kg, 40kg)
Dumbbell Arnold Press: 3 Sets x 12, 12, 12 (18kg, 22kg, 26kg)

SUPERSET

Dumbbell Lateral Raises: 3 Sets x 12, 12, 12 (10kg, 10kg, 10kg)
Dumbbell Front Raises: 3 Sets x 12, 12, 12 (14kg, 14kg, 14kg)
Dumbbell Rear Delt Raises: 3 Sets x 12, 12, 12 (18kg, 18kg, 18kg)

Dips: 3 Sets x 12, 12, 12
Dumbbell Kickbacks: 3 Sets x 12, 12, 12 (14kg, 14kg, 14kg)
Rope Pulldowns: 3 Sets x 12, 12, 12 (22kg, 26kg, 30kg)

Joe_clay
12-15-08, 7:53 am
12/12/08 - Chest,Biceps

Incline Bench Press: 3 Sets x 12, 12, 8 (50kg, 80kg, 100kg)
Flat Dumbbell Bench Press: 5 Sets x 6, 6, 5, 5, 5 (40kg, 40kg, 44kg, 44kg, 44kg)
Flat Dumbbell Flyes: 3 Sets x 12, 12, 12 (20kg, 20kg, 20kg)
Cable Crossover: 4 Sets x 12, 12, 12, 24 (12, 14, 16, 12)
Decline Bench Press: 3 Sets x 12, 12, 12 (60kg, 60kg, 60kg)

Barbell Curl: 3 Sets x 12, 12, 12 (20kg, 40kg, 50kg)
Single Arm Cable Curl: 3 Sets x 12, 12, 12 (12kg, 12kg, 12kg)
Hammer Curls: 3 Sets x 12, 12, 12 (16kg, 16kg, 16kg)

Joe_clay
12-15-08, 7:58 am
14/12/08 - Back

Pullups: 3 Sets x 8, 6, 6
Deadlift: 3 Sets x 12, 12, 12 (70kg, 90kg, 100kg)
Straight Arm Cable Pulldown: 3 Sets x 12, 12, 12 (22kg, 22kg, 26kg)
Single Arm Cable Rows: 3 Sets x 12, 12, 12 (12kg, 12kg, 12kg)
Wide Grip Cable Rows: 3 Sets x 12, 12, 12 (50kg, 50kg, 50kg)
Close Grip Hammer Strength Rows: 3 Sets x 12, 12, 12 (80kg, 60kg, 40kg)

Reverse Wrist Curls: 3 Sets x 12, 12, 12 (40kg, 40kg, 40kg)

Joe_clay
12-16-08, 5:16 am
15/12/08 - Chest, Abs

Pushups
Flat Bench Press: 6 Sets x 12, 10, 8, 6, 4, 2 (70kg, 90kg, 100kg, 110kg, 120kg, 130kg)
Incline Dumbbell Press: 5 Sets x 8, 8, 6, 6, 4 (30kg, 30kg, 34kg, 34kg, 38kg)
Flat Dumbbell Flyes: 3 Sets x 12, 12, 12 (20kg, 20kg, 20kg)
Pushups
Cable Crossover: 4 Sets x 12, 12, 12, 12 (12kg, 14kg, 16kg, 12kg)

Jacknife Crunches w/ Medicine Ball: 3 Sets x 15, 15, 15 (10kg, 10kg, 10kg)
Bent Leg Raises: 3 Sets x 12, 12, 12
Side Leg Raises: 3 Sets x 12, 12, 12

Joe_clay
12-17-08, 9:59 am
16/12/08 - Biceps, Abs

Dumbbell Bicep Curl: 3 Sets x 12, 12, 12 (14kg, 16kg, 18kg)
Close Grip Barbell Curl: 3 Sets x 12, 12, 12 (30kg, 30kg, 30kg)
Dumbbell Concentration Curl: 3 Sets x 12, 12, 12 (14kg, 16kg, 18kg)
Hammer Preacher Curl: 3 Sets x 12, 12, 12 (14kg, 12kg, 10kg)
Cable Curl: 3 Sets x 12, 12, 12 (20kg, 22.5kg, 25kg)

Abs Class: 30mins

Joe_clay
12-18-08, 6:05 am
17/12/08 - Shoulders, Triceps

Military Press: 5 Sets x 6, 6, 5, 5, 4 (60kg, 60kg, 65kg, 65kg, 70kg)
Hammer Strength Shoulder Press: 5 Sets x 6, 6, 5, 5, 4 (60kg, 60kg, 70kg, 70kg, 77.5kg)
Barbell Upright Row: 5 Sets x 6, 6, 5, 5, 4 (60kg, 60kg, 70kg, 70kg, 80kg)
Dumbbell Lateral Raises: 5 Sets x 6, 6, 5, 5, 4 (10kg, 10kg, 12kg, 12kg, 14kg)
Dumbbell Front Raises: 5 Sets x 6, 6, 5, 5, 4 (18kg, 18kg, 20kg, 20kg, 22kg)
Dumbbell Rear Delt Raises: 5 Sets x 6, 6, 5, 5, 4 (24kg, 24kg, 28kg, 28kg, 30kg)

Skullcrusher: 5 Sets x 6, 6, 5, 5, 4 (40kg, 40kg, 45kg, 45kg, 50kg)

SUPERSET
Single Arm Pushdown: 5 Sets x 6, 6, 5, 5, 4 (12kg, 12kg, 16kg, 16kg, 20kg)
Reverse Single Arm Pulldown: 5 Sets x 6, 6, 5, 5, 4 (12kg, 12kg, 16kg, 16kg, 20kg)

Tricep Cable Pushdown: 5 Sets x 6, 6, 5, 5, 4 (28kg, 28kg, 34kg, 34kg, 40kg)
Dips: 7 Sets x 6, 6, 6, 5, 5, 4, 4 (BW, BW, 5kg, 10kg, 10kg, 15kg, 15kg)

Joe_clay
01-02-09, 7:01 pm
Been a while since i updated due to xmas, got all the exercises but not weights.

22/12/08 - Chest

Incline Barbell Bench Press
Flat Dumbbell Bench Press
Flat Dumbbell Flyes
Cable Crossover
Hammer Strength Bench Press
Cable Flye Machine

Joe_clay
01-02-09, 7:02 pm
23/12/08 - Back

Pullups
Bent Over Barbell Rows
Machine T Bar Rows
Hammer Strength Lateral Pulldown

Joe_clay
01-02-09, 7:02 pm
24/12/08 - Biceps, Triceps

SUPERSET
Close Grip EZ Bar Curls
Wide Grip EZ Bar Curls

SUPERSET
Alternating Dumbbell Curls
Alternating Dumbbell Hammer Curls
Bicep Curl 21's

Dips
Tricep Pushdowns
Close Grip Bench Press

Joe_clay
01-02-09, 7:03 pm
26/12/08 - Shoulders

Hammer Strength Shoulder Press
Seated Dumbbell Shoulder Press

SUPERSET
Lateral Dumbbell Raises
Front Dumbbell Raises
Bent Over Rear Delt Raises

Barbell Upright Row
Arnold Dumbbell Press

Joe_clay
01-02-09, 7:03 pm
27/12/08 - Chest

Barbell Bench Press
Incline Dumbbell Bench Press
Incline Dumbbell Flyes
Cable Crossover

Joe_clay
01-02-09, 7:03 pm
28/12/08 - Back

Pullups
Close Grip Cable Row
Machine Wide Grip Rows
Single Arm Dumbbell Rows
Hammer Strength Single Arm Rows
Rear Delt Flye

Joe_clay
01-02-09, 7:04 pm
29/12/08 - Biceps, Triceps

Alternating Dumbbell Curls
Bicep Curl 21's
Dumbbell Concentration Curls

Dips
Single Arm Tricep Pushdown
Single Arm Tricep Pulldown
Tricep Pushdown

Joe_clay
01-02-09, 7:04 pm
30/12/08 - Shoulders

Barbell Military Press
Dumbbell Arnold Press

SUPERSET
Dumbbell Lateral Raises
Dumbbell Front Raises
Dumbbell Rear Delt Raises
Weight Plate Shrugs

Cable Shoulder Raises
Bent Over Single Arm Cable Shoulder Raises

Joe_clay
01-02-09, 7:04 pm
31/12/08 - Legs

Seated Calf Raises
Squats
Lying Leg Curl
Hammer Strength Leg Extension

Joe_clay
01-02-09, 7:05 pm
01/01/09 - Chest

Decline Barbell Bench Press
Decline Dumbbell Press
Decline Dumbbell Flyes
Cable Crossover
Pec Dec

Joe_clay
01-02-09, 7:05 pm
02/01/09 - Back, Biceps, Calves

Pullups
Straight Arm Pulldowns
Machine T Bar Rows
Hammer Strength Lat Pulldown
Hammer Strength Single Arm Rows
Rear Deltoid Machine

Bicep Cable Curls
Incline Dumbbell Bicep Curls
Reverse Barbell Wrist Curls
Dumbbell Hammer Curls

Standing Calf Raises

Elite
01-03-09, 12:45 pm
Thats one mammoth delt session back there.
I cant make out who you resemble more....Matt Damon......or Jim Davidson? ha!

pedraza
01-03-09, 12:46 pm
great looking back and bie day

Joe_clay
01-03-09, 2:02 pm
Thats one mammoth delt session back there.
I cant make out who you resemble more....Matt Damon......or Jim Davidson? ha!

Haha thanks for that, id prefer Matt Damon.

And yeah, i enjoy doing delts

Joe_clay
01-03-09, 2:03 pm
great looking back and bie day

Cheers, knew i wasnt goin to be able to make the gym for a couple of days so thought id make the most of it on that day

Joe_clay
01-06-09, 8:44 am
05/01/09 - Chest, Legs

Barbell Bench Press: 6 Sets x 12, 12, 12, 10, 8, 6 (60kg, 80kg, 90kg, 100kg, 110kg, 120kg)
Dumbbell Incline Press: 3 Sets x 12, 12, 12 (24kg, 30kg, 36kg)
Dumbbell Incline Flyes: 4 Sets x 12, 12, 12, 12 (18kg, 18kg, 18kg, 8kg)
Cable Crossover: 3 Sets x 12, 12, 12 - shit machine only give's numbers not actual weights
Kneeling Cable Crossover: 3 Sets x 12, 12, 12 - shit machine only give's numbers not actual weights
Decline Bench Press: 3 Sets x 12, 12, 12 (40kg, 50kg, 60kg)

Leg Press: 4 Sets x 12, 12, 12, 12 (100kg, 130kg, 160kg, 190kg)
Leg Curl: 3 Sets x 12, 12, 12 (40kg, 50kg, 60kg)
Leg Extension: 3 Sets x 12, 12, 12 (40kg, 50kg, 60kg)

Joe_clay
01-07-09, 12:23 pm
06/01/09 - Biceps, Triceps, Abs

Alternating Dumbbell Bicep Curls: 3 Sets x 20, 20, 20 (16kg, 16kg, 16kg)

Abs Class - 30 mins

SUPERSET
EZ Bar Close Grip Bicep Curl: 3 Sets x 10, 10, 10 (30kg, 30kg, 30kg)
EZ Bar Wide Grip Bicep Curl: 3 Sets x 10, 10, 10 (30kg, 30kg, 30kg)
Alternating Dumbbell Bicep Curls: 3 Sets x 20, 20, 20 (16kg, 16kg, 16kg)

SUPERSET
Cable Bicep Curl: 3 Sets x 12, 12, 12 (22kg, 26kg, 30kg)
Rope Bicep Curl: 3 Sets x 12, 12, 12 (10kg, 14kg, 18kg)

Tricep Cable Pushdown: 3 Sets x 12, 12, 12 (24kg, 28kg, 32kg)
Overhead Dumbbell Extension: 3 Sets x 12, 12, 12 (22kg, 22kg, 22kg)

Tricep Rope Pulldown with Negatives: 3 Sets x 12, 12, 12 (10kg, 14kg, 18kg)

Incline Dumbbell Curls: 3 Sets x 30, 30 , 30 (7kg, 7kg, 7kg)
Dips: 3 Sets x 12, 12, 12

Dumbbell Hammer Curls: 3 Sets x 20, 20, 20 (12kg, 12kg, 12kg)

Joe_clay
01-09-09, 9:38 am
07/01/09 - Back

Pullups: 3 Sets x 8, 8, 8
Barbell Rows: 3 Sets x 12, 12, 12 (40kg, 60kg, 70kg)

SUPERSET
Straight Arm Pulldown: 3 Sets x 12, 12, 12 (26kg, 28kg, 30kg)
Dumbbell Row: 3 Sets x 12, 12, 12 (22kg, 2kkg, 22kg)

Hammer Strength Low Row: 3 Sets x 12, 12, 12 (40kg, 50kg, 60kg)
Lat Pulldown: 4 Sets x 12, 10, 8, 8 (60kg, 80kg, 100kg, 50kg)

Joe_clay
01-13-09, 5:20 am
09/01/09 - Shoulders

Hammer Strength Shoulder Press: 4 Sets x 12, 12, 10, 8 (45kg, 55kg, 65kg, 75kg)

SUPERSET
Barbell Military Press: 3 Sets x 12, 10, 8 (40kg, 45kg, 50kg)
Barbell Upright Row: 3 Sets x 12, 10, 8 (40kg, 45kg, 50kg)

SUPERSET
Dumbbell Lateral Raises: 3 Sets x 12, 10, 8 (8kg, 10kg, 12kg)
Dumbbell Front Raises: 3 Sets x 12, 10, 8 (12kg, 14kg, 16kg)
Dumbbell Bent Over Rear Delt Raises: 3 Sets x 12, 10, 8 (16kg, 18kg, 20kg)

Machine Delt Raises: 3 Sets x 12, 12, 12 (20kg, 22.5kg, 25kg)

Joe_clay
01-13-09, 5:24 am
12/01/09 - Chest, Calves

Incline Barbell Bench Press: 3 Sets x 12, 10, 6 (50kg, 80kg, 100kg)
Flat Dumbbell Bench Press: 3 Sets x 12, 10, 8 (34kg, 38kg, 42kg)
Flat Dumbbell Flyes: 3 Sets x 12, 12, 12 (16kg, 16kg, 16kg) - Set of 12 pushups between each set.
Cable Crossover: 4 Sets x 15, 12, 10, 15 (10kg, 12.5kg, 15kg, 10kg)

Seated Calf Extensions
Single Leg: 2 Sets x 25, 25 (17.5kg, 20kg)
Both Legs: 3 Sets x Failure (slow contraction and hold when extended), 20, 20 (25kg, 35kg, 45kg)

Joe_clay
01-15-09, 8:13 am
13/01/09 - Biceps, Triceps, Abs

Dips: 3 Sets x 12, 12, 12

Seated Alternating Dumbbell Curls: 3 Sets x 12, 12, 12 (16kg, 16kg, 16kg)
Bicep Curl 21's: 3 Sets x 21, 21, 21 (20kg, 20kg, 20kg)
Dumbbell Concentration Curls: 3 Sets x 12, 10, 8 (16kg, 18kg, 20kg)
Two Arm High Cable Curls: 5 Sets x 15, 12, 10, 12, 15

Cable Tricep Kickbacks: 3 Sets x 12, 12, 12 (10kg, 12kg, 14kg)
Overhead Tricep Extension: 3 Sets x 12, 12, 12, (22kg, 22kg, 22kg)
Rope Pulldown with Negatives: 3 Sets x 22kg, 24kg, 26kg)

Abs Class - 30mins

Joe_clay
01-16-09, 5:25 am
15/01/09 - Back

Pull Ups: 3 Sets x 8, 8, 8
Hammer Strength Row: 3 Sets x 12, 12, 12 (30kg, 35kg, 40kg)
Close Grip Lat Pulldown: 3 Sets x 12, 12, 12 (50kg, 50kg, 50kg)
Lat Pulldown: 7 Sets x 20, 15, 12, 20, 20, 20, 20 (30kg, 40kg, 50kg, 60kg, 50kg, 40kg, 30kg)

SUPERSET
Straight Arm Pulldown: 3 Sets x 20, 15, 10 (18kg, 20kg, 22kg)
Single Arm Cable Rows: 3 Sets x 15, 12, 10 (8kg, 10kg, 12kg)

Joe_clay
01-19-09, 5:37 am
16/01/09 - Legs

Leg Press: 6 Sets x 12, 12, 12, 12, 10, 8 (100kg, 100kg, 100kg, 140kg, 160kg, 170kg)
Barbell Squats: 6 Sets x 12, 12, 12, 12, 10, 8 (80kg, 80kg, 80kg, 100kg, 120kg, 140kg)
Single Leg Extension: 6 Sets x 15, 15, 15, 12, 10, 8 (20kg, 20kg, 20kg, 30kg, 40kg, 50kg)
Calf Extension: Various single and both leg sets to failure.

Joe_clay
01-20-09, 12:48 pm
19/01/09 - Shoulders, Calves

Dumbbell Shoulder Press: 6 Sets x 15, 15, 15, 12, 10, 8 (22kg, 22kg, 22kg, 30kg, 32kg, 34kg)
Dumbbell Lateral raises: 3 Sets x 12, 12, 12 (10kg, 10kg, 10kg)
Seated Dumbbell Upright Rows: 3 Sets x 15, 12, 10 (6kg, 8kg, 10kg)

SUPERSET
Dumbbell Arnold Press: 3 Sets x 20, 20, 20 (8kg, 8kg, 8kg)
Front Dumbbell Raises: 3 Sets x 20, 20, 20 (14kg, 14kg, 14kg - 10 each arm)

Hammer Strength Shoulder Press x 15, 15, 15, 12, 10, 8 (35kg, 35kg, 35kg, 55kg, 65kg, 75kg)

SUPERSET
Dumbbell Rear Delt Raises: 3 Sets x 12, 12, 12 (16kg, 16kg, 16kg)
Dumbbell Shrugs: 3 Sets x 12, 12, 12 (36kg, 36kg, 36kg)

Dumbbell Side to Front Raises: 3 Sets x 12, 12, 12 (5kg, 5kg, 5kg)

Calf Extensions: Various single and both leg sets to failure.

Joe_clay
01-21-09, 5:28 am
20/01/09 - Chest, Abs

10mins Stationary Bike

Decline Barbell Bench Press: 3 Sets x 15, 15, 15 (40kg, 40kg, 40kg)
Flat Barbell Bench Press: 3 Sets x 15, 15, 15 (60kg, 60kg, 60kg)

Abs Class 30mins

Flat Barbell Bench Press: 6 Sets x 12, 12, 10, 8, 6, 4 (70kg, 80kg, 90kg, 100kg, 110kg, 120kg)
Hammer Strength Incline Press: 3 Sets x 12, 12, 12 (30kg, 25kg, 20kg)
Incline Dumbbell Bench Press: 3 Sets x 12, 12, 10 (22kg, 26kg, 30kg)
Flat Dumbbell Flyes: 3 Sets x 12, 12, 12 (16kg, 16kg, 16kg)
Cable Crossover: 4 Sets x 15, 12, 10, 10 (10kg, 12.5kg, 15kg, 10kg)

Elite
01-21-09, 5:44 am
Nice work 'Jim'. Did you order, or are you thinking of ordering any of the stuff we PM'd?

Joe_clay
01-21-09, 9:09 am
Nice work 'Jim'. Did you order, or are you thinking of ordering any of the stuff we PM'd?

Haha, if you're going to call me either of them i'd prefer Matt. Yeah ordered more Pak and Flex. Also Leucine, Dextrose and EAA, will buy the rest next time i get paid. Also get the Fish Oil etc from H&B this weekend.

Joe_clay
01-22-09, 7:37 am
21/01/09 - Biceps, Triceps

10mins stationary bike

SUPERSET
Dumbbell Preacher Curl: 3 Sets x 12, 12, 12 (14kg, 14kg, 14kg)
Bicep Curls 21's: 3 Sets x 21, 21, 21 (30kg, 30kg, 30kg)

Dumbbell Concentration Curl: 3 Sets x 12, 12, 12 (16kg, 18kg, 20kg)
Standing Double Arm Dumbbell Curl: 3 Sets x 12, 12, 12 (12kg, 14kg, 16kg)

EZ Bar Bicep Curl: 3 Sets x 12, 12, 12 (30kg, 35kg, 40kg)
Dumbbell Hammer Curls: 3 Sets x 12, 12, 12 (14kg, 14kg, 14kg)

Dips: 6 Sets x 15, 12, 10, 12, 12, 12 (BW, BW, BW, 5kg, 10kg, 15kg)
Skull Crushers: 3 Sets x 15, 15, 15 (24kg, 28kg, 32kg)
Cable Pushdowns: 3 Sets x 12, 12, 12 (22kg, 26kg, 30kg)
Tricep Cable Kickbacks: 3 Sets x 12, 12, 12 (9kg, 11kg, 13kg)
Rope Pulldowns: 3 Sets x 12, 12, 12 (22kg, 22kg, 22kg)

pedraza
01-23-09, 9:17 am
nice looking arm workout bro

Joe_clay
01-23-09, 12:20 pm
nice looking arm workout bro

Thanks dude, onto legs and delts tonight

Joe_clay
01-23-09, 12:28 pm
22/01/09 - Back, Calves

10 mins stationary bike

Barbell Row: 5 Sets x 12, 12, 8, 8, 6 (40kg, 50kg, 70kg, 80kg, 90kg)
T Bar Row: 4 Sets x 12, 8, 8, 8 (25kg, 50kg, 75kg, 90kg)
Lat Pulldowns: 4 Sets x 12, 8, 8, 8(50kg, 80kg, 90kg, 100kg)
Wide Grip Hammer Row: 3 Sets x 12, 12, 12 (30kg, 40kg, 50kg)

Calf Extensions: Various single and both leg sets to failure.

Joe_clay
01-27-09, 7:21 am
23/01/09 - Legs, Delts

10mins stationary bike

Barbell Front Squat: 3 Sets x 8, 8, 8 + 2 Warm Up Sets x 12, 12.
Romanian Deadlift: 3 Sets x 8, 8, 8
Leg Press: 3 Sets x 8, 8, 8 + 2 Warm Up Sets x 12, 12,
Leg Curl: 3 Sets x 8, 8, 8
Single Leg Extension: 3 Sets x 8, 8, 8

Dumbbell Shoulder Press: 3 Sets x 8, 8, 8 + 2 Warm Up Sets x 12, 12

SUPERSET
Dumbbell Lateral Raises: 3 Sets x 12, 12, 12
Front Lateral Raises: 3 Sets x 12, 12, 12

Single Arm Cable Raises: 3 Sets x 12, 12, 12
Cable Delt Raises: 3 Sets x 12, 12, 12

Joe_clay
01-27-09, 7:33 am
25/01/09 - Chest

15mins Crosstrainer

Hammer Strength Chest Press: 3 Sets x 12, 12, 12 (30kg, 35kg, 40kg) - WARM UP.
Dumbbell Bench Press: 2 Warm Up Sets x 12, 12 (22kg, 22kg) - 3 Sets x 8, 8, 8 (36kg, 40kg, 44kg)
Dumbbell Incline Flyes: 3 Sets x 12, 12, 12 (16kg, 18kg, 20kg)
Decline Barbell Bench Press: 3 Sets x 12, 12, 12 (50kg, 70kg, 80kg)
Cable Crossover: 3 Sets x 12, 12, 12 - shit machine only give's numbers not actual weights

Joe_clay
01-27-09, 7:40 am
26/01/09 - Biceps, Triceps, Calves

10mins stationary bike

Barbell Bicep Curl: 2 Warm Up Sets x 12, 12 (20kg, 20kg) - 3 Sets x 8, 8, 6 (40kg, 45kg, 50kg)
Seated Alternating Dumbbell Curls: 3 Sets x 8, 8, 8 (8kg, 10kg, 12kg)

SUPERSET
Standing Alternating Dumbbell Curls: 3 Sets x 8, 8, 8 (20kg, 20kg, 20kg)
Bicep Curl 21's: 3 Sets x 21, 21, 21 (20kg, 20kg, 20kg)
Dumbbell Hammer Curls: 3 Sets x 8, 8, 8 (16kg, 16kg, 16kg)

Skull Crusher: 3 Sets x 12, 12, 12 (30kg, 30kg, 35kg)
Tricep Cable Kickbacks: 3 Sets x 8, 8, 8 (8kg, 10kg, 12kg)
Single Arm Cable Pulldowns: 3 Sets x 8, 8, 8 (8kg, 10kg, 12kg)
Rope Pulldowns: 3 Sets x 12, 12, 12 (22kg, 22kg, 22kg)
Dips: 3 Sets x 12, 12, 12

Smith Machine Standing Calf Raises: 3 Sets x 25, 25, 25 (40kg, 60kg, 80kg)

Joe_clay
01-28-09, 1:07 pm
27/01/09 - Back, Abs

Pullups: 3 Sets x 8, 8, 8
Barbell Rows: 5 Sets x 12, 12, 8, 8, 8 (50kg, 50kg, 70kg, 90kg, 100kg)
Hammer Strength Wide Grip Row: 3 Sets x 12, 12, 12 (45kg, 55kg, 65kg)
Lat Pulldown: 5 Sets x 12, 12, 8, 8, 8 (50kg, 50kg, 80kg, 90kg, 100kg)
Behind the Head Pulldown: 4 Sets x 12, 12, 12 (30kg, 40kg, 50kg, 60kg)

Abs Class - 30mins

Joe_clay
01-29-09, 4:35 am
28/01/09 - Delts, Calves

10mins stationary bike

Dumbbell Shoulder Press: 6 Sets x 12, 12, 12, 8, 8, 8 (20kg, 20kg, 20kg, 30kg, 34kg, 38kg)
Seated Dumbbell Upright Rows: 3 Sets x 12, 12, 12 (12kg, 16kg, 20kg)

SUPERSET
Dumbbell Lateral Raises: 4 Sets x 8, 8, 8, 8 (12kg, 12kg, 12kg, 6kg)
Dumbbell Front Raises: 4 Sets x 8, 8, 8, 8 (16kg, 16kg, 16kg, 8kg)

Hammer Strength Delt Raises: 3 Sets x 12, 12, 12 (30kg, 30kg, 30kg)
Hammer Strength Shoulder Press: 3 Sets x 12, 12, 12 (50kg, 50kg, 50kg)
Barbell Upright Rows: 5 Sets x 12, 12, 8, 8, 8 (20kg, 20kg, 40kg, 50kg, 55kg)
Dumbbell Lateral to Front Raises: 3 Sets x 10, 10, 10 (4kg, 4kg, 4kg)

Standing Smith Machine Calf Raises: 3 Sets x 25, 25, 25 (30kg, 70kg, 90kg)
Seated Calf Extension: 6 Sets x 20, 20, 20, 20, 20, 20 (20kg, 20kg, 20kg, 30kg, 30kg, 30kg)

10mins treadclimber

Joe_clay
02-10-09, 5:30 am
Been a week since i updated.

Last week went as follows

Monday - Chest/Biceps

Tuesday - Back

Wednesday - Legs

Thursday - Shoulder/Triceps

Saturday - Catch Up Day - Dumbbell Bench Press, Dumbbell Shoulder Press, Barbell Bicep Curl, Dips

Joe_clay
02-10-09, 5:34 am
09/02/09 - Chest

10mins CrossTrainer

Incline Hammer Strength Chest Press: 3 Sets x 12, 12, 12 (30kg, 35kg, 40kg)
Flat Dumbbell Bench Press: 6 Sets x 12, 12, 12, 8, 8, 8 (20kg, 20kg, 20kg, 40kg, 44kg, 48kg)
Incline Dumbbell Flyes: 3 Sets x 12, 10, 8 (20kg, 22kg, 24kg)
Incline Barbell Bench Press: 3 Sets x 12, 12, 12 (50kg, 60kg, 70kg)
Cable Crossover: 3 Sets x 12, 12, 12 (machine only had random numbers not actual weights)

PB on Dumbbell Bench with 48kg dumbbells

Joe_clay
02-12-09, 10:20 am
10/02/09 - Biceps, Triceps

19mins Crosstrainer

Barbell Bicep Curl: 6 Sets x 12, 12, 12, 8, 8, 8 (20kg, 20kg, 20kg, 40kg, 45kg, 50kg)
Bicep Cable Curl: 3 Sets x 12, 12, 12 (16kg, 16kg, 16kg)
Bicep Cable Concentration Curl: 3 Sets x 8, 8, 8 (8kg, 10kg, 12kg)
Seated Alternating Dumbbell Curl: 3 Sets x 20, 20, 20 (12kg, 12kg, 12kg)
EZ Bar Bicep Curl: 3 Sets x 21, 21, 21 (20kg, 25kg, 30kg)

EZ Bar Skull Crusher: 5 Sets x 15, 12, 12, 8, 12 (20kg, 40kg, 50kg, 60kg, 50kg)
Overhead Rope Extensions: 4 Sets x 12, 12, 10, 10 (20kg, 25kg, 30kg, 30kg)
Seated Overhead Dumbbell Extension: 5 x 12, 10, 6 - 4, 4 - 4, failure - failure (30kg, 38kg, 44kg - 38kg, 44kg, -38kg, 44kg - 30kg)

Joe_clay
02-13-09, 7:33 am
12/02/09 - Back

10 mins Cross Trainer

Barbell Row: 6 Sets x 20, 15, 12, 10, 8, 10 (40kg, 60kg, 80kg, 100kg, 120kg, 100kg)
Behind Neck Pulldown: 4 Sets x 12, 12, 12, 12 (60kg, 70kg, 70kg, 70kg)
Close Grip Pulldown: 4 Sets x 8, 8, 8, 8 (80kg, 80kg, 80kg, 80kg)
Hyperextensions: 4 Sets x 15, 15, 15, 15 (All Bodyweight)

Joe_clay
02-16-09, 9:15 am
13/02/09 - Shoulders

20 mins Crosstrainer

Seated Dumbbell Shoulder Press: 5 Sets x 15, 15, 12, 10, 10 (20kg, 20kg, 30kg, 34kg, 34kg)
Seated Barbell Behind the Neck Shoulder Press: 4 Sets x Failure (20kg, 10kg, 10kg, 10kg) - right shoulder hurt when lowering bar.
Barbell Upright Rows: 4 Sets x 15, 12, 10, 8 + drop set x 20 (40kg, 60kg, 50kg, 50kg + 30kg)
Dumbbell Shrugs: 4 Shrugs x 12, 10, 8, 6 (50kg, 50kg, 50kg, 50kg)

Joe_clay
02-16-09, 9:21 am
14/02/09 - Legs

Barbell Front Squats: 6 Sets x 12, 12, 12, 12, 12, 12 (20kg, 20kg, 20kg, 30kg, 40kg, 50kg)
Barbell Squats: 3 Sets x 40, 35, 30 (40kg, 50kg, 60kg)
Seated Leg Curl: 3 Sets x 12, 12, 12 (30kg, 40kg, 50kg)
Seated Leg Extensions: 3 Sets x 12, 12, 12 (30kg, 40kg, 50kg)
Adductor: 3 Sets x 20, 20, 20 (30kg, 40kg, 50kg)
Abductor: 3 Sets x 20, 20, 20 (30kg, 40kg, 50kg)
Seated Calf Extensions x 20, 20, 20 (40kg, 50kg, 60kg)