1skinnyassedrunt
09-23-10, 7:09 pm
Decided to up my game and log my progress, my diets been shit all week, training come together pretty sweet though.
Day 1(Monday,20/09/10):
Legs/abs
Stationary bike: 5 mins @ level 8
Seated leg curls
1st set: 25kgs x10
2nd set 25kgs x 10
3rd set 25kgs x10
Leg ext:
1st: 10kgs x 10
2nd: 10kgs x 10
3rd : 12.5kgs x 10
Seated calf raise
1st set 15kgs x 10
2nd set 15kgs x 10
3rd set 15kgs x 10
standing calf raise (using box step)
1st set bodyweight to failure
2nd set 10kgs to failure (5 reps, pretty pissed at that!)
3rd set body weight to failure
Decline crunch
1st set bodyweight x 15 reps
2nd set to failure (10 reps)
laying leg raise
1st set bodyweight x 15
2nd set bodyweight x 15
I would of done leg press/ squats but both the squat rack and the smith machine were being used, squat rack was being used by a huge fella doing deadlifts, smith machine was being used by a skinny assed teen (skinnier than me!) to do light weight high rep incline bench.
Client spent 20 mins talking to their training while sat on the leg press, by the time they were done I couldnt of done leg press if i tried
Day 2 (Tuesday 21/09/10):
Chest/Back
Olympic bar benchpress:
1st set 10kg x 10
2nd set 10kgs x 10
3rd set 15 kgs x 10
Flat bench dumbell flies
1st set 6kgs x 10
2nd set 8kgs x 10
3rd set 8kgs x 10
Dumbell bench press
1st set 12 kgs x 10
2nd set 12kgs x 10
3rd set 12 kgs x 10
Incline dumbell benchpress
1st set 10kgs x 10
2nd set 10kgs x 10
3rd set 10kgs x 10
Reverse grip barbell row
1st set 12 kgs x 10
2nd set 12 kgs x 10
3rd set 12 kgs x 10
Lat Pulldown
1st set 35kgs x 10
2nd set 35kgs x 10
3rd set 40kgs x 10
Seated row
3 sets, 10 reps @ 25kgs.
Today (thursday) my chest and back are still aching, not as bad as wednesday though, tomorrow is arms day, gonna try and throw in shoulders too. Would that be too much brothers?
Day 1(Monday,20/09/10):
Legs/abs
Stationary bike: 5 mins @ level 8
Seated leg curls
1st set: 25kgs x10
2nd set 25kgs x 10
3rd set 25kgs x10
Leg ext:
1st: 10kgs x 10
2nd: 10kgs x 10
3rd : 12.5kgs x 10
Seated calf raise
1st set 15kgs x 10
2nd set 15kgs x 10
3rd set 15kgs x 10
standing calf raise (using box step)
1st set bodyweight to failure
2nd set 10kgs to failure (5 reps, pretty pissed at that!)
3rd set body weight to failure
Decline crunch
1st set bodyweight x 15 reps
2nd set to failure (10 reps)
laying leg raise
1st set bodyweight x 15
2nd set bodyweight x 15
I would of done leg press/ squats but both the squat rack and the smith machine were being used, squat rack was being used by a huge fella doing deadlifts, smith machine was being used by a skinny assed teen (skinnier than me!) to do light weight high rep incline bench.
Client spent 20 mins talking to their training while sat on the leg press, by the time they were done I couldnt of done leg press if i tried
Day 2 (Tuesday 21/09/10):
Chest/Back
Olympic bar benchpress:
1st set 10kg x 10
2nd set 10kgs x 10
3rd set 15 kgs x 10
Flat bench dumbell flies
1st set 6kgs x 10
2nd set 8kgs x 10
3rd set 8kgs x 10
Dumbell bench press
1st set 12 kgs x 10
2nd set 12kgs x 10
3rd set 12 kgs x 10
Incline dumbell benchpress
1st set 10kgs x 10
2nd set 10kgs x 10
3rd set 10kgs x 10
Reverse grip barbell row
1st set 12 kgs x 10
2nd set 12 kgs x 10
3rd set 12 kgs x 10
Lat Pulldown
1st set 35kgs x 10
2nd set 35kgs x 10
3rd set 40kgs x 10
Seated row
3 sets, 10 reps @ 25kgs.
Today (thursday) my chest and back are still aching, not as bad as wednesday though, tomorrow is arms day, gonna try and throw in shoulders too. Would that be too much brothers?