Teskes Tale

[The teske]

whats up im Teske. Im gonna post my log hear. Give your opinions guys.

[The teske]

today i did some cardio.
i did 45 minute swim at moderate pace.

tomorrows arms day not really looking forward to it.

5ft 10
180lbs
body fat 8%

[The teske]

yeah hows it going.Did arms today and i wernt fucking about.

Barbell curls
15 at 70lbs
12 at 75
8 at 100
Hammers
4 lots of 6 at 45
reverse curls
3 lots of 8 at 70
close grip
12 at 110
10 at 150
8 at 165
Rope pull downs
4 lots of 10 at 150lbs
arms where feeling pretty pumped. looking forward to legs nxt.

[The teske]

today was legs.

squats 20,15,12,10,8 and 6 reps
leg extensions 4x12
leg curls 4x12
lunges 4 x 40 metres
seated calf press 25,20,15,12

calfs at 17 inches
thighs at 26 inches

[The teske]

sunday. shoulder/traps and abs.
today i was pretty pumped and looking forward to hitting the weights. its good to have that motivation back. any way this is how the session looked.

seated db press 20,12,10,8 and 5reps
standing behind neck presses 12,12,10,10
laerial raises 12,12,12
barbell shrugs 20,15,15
dumbell shrugs 10,10,10,10
abs
crunchs 20,20,20
weighted double crunch 12,12,12
plank 2 mins

short and sweet then went and got my food on.

[The teske]

normally i train back and chest at college monday mornings in practical sport but it got cancelled. pissed me right off. so ill have to train tommorow nite looking forward to it. got cardio tonight. Proberly an hour swim with my old club.

[The teske]

sup today was back and abit of chest (missed it yesterday lesson got cancelled) anyway it went like this

4 x 8 wide grip[ chins
dumbell bench press 15,12,8,8 working up to 175lbs
deadlift 10,8,5,5,5 250lbs last 3 sets
dips bw with 40lb dumbell 3 x 8
1 arm seated rows at 100lbs 4 x12
machine press 3 x 15 at 150lbs

wernt a bad set but my right tricep was very sore doing dumbell bench press.

thinking of a new split
1 arms
2 back/abs
3 chest
4 legs
5 shoulders/traps

what do u guys make of this?

[The teske]

ye wots up today was arms.
at the moment im feeling really motivated and had quite a good work out today. it went like this

barbell curls 12,10,8,8
hammers 8,8,8
reverse curls 12,12,12,12
tricep pulldowns 20,15,12,12
close grip bench press 15,15,15
triangle push ups 2 x failure got 15 then 11 reps

just started taking creatine recently im gonna see if i make any gains.

[The teske]

today i did cardio for 75mins doing swimming feel pretty strong at the moment.

[The teske]

today i hit legs. It went like this.

squats 4 x 20 with 150lbs
leg extensions 4 x12
seated leg curls 4 x 15
stiff leg deads 4x 12
bw standing calf raises 3 x 20
calf presses 3x to failure
standing calf raises 2 x20

shit man it was hard to walk down the stairs after!

[The teske]

shoulders
power cleans 1x 8 thn 2x5
lateral raises 3x 12
sm shoulder presses 3 x15
rear pec deck 4 x 12
barbell shrugs 4 x 15

not bad went for a bit more volume and the pump today

[The teske]

today was arms. was feeling ill last couple of days and felt really sore but today i felt good.

barbell curls 15 x 25 12 x 27.5 10x 30kg
hammer curls 4x10 at 15 kgs
tricep pulldowns 15,12,10,10 working up to 60kgs
close grips 15,12,10,10 up to 55kgs
overhead tricep extensions 10,10,10 at 25kgs
reverse curls 12,12,12 at 25kgs

arsenal was playing tottenham in the semi final of the carling cup so i treated myself to a pint of guinness.
we went threw so im happy. if we win the final ill treat myself to ten lol.

[The teske]

shoulders hard n heavy

standing push presses 12,10,6,5 up to 45kg
cleans 10,8,5,5 up to 55kg
rear pec deck 12,12,12,12
mcquay special shrugs superset 12,12,12 with 22kg

abs
weighted double crunch
hip raises
decline hip raises

[The teske]

am chest
pm cardio

am chest

machine press 15,12,10,10,3 up to 100kgs
incline bb press 10,10,10 at 50kgs
pec deck flyes 20,15,12 got a major pump went up to 65kgs for this

pm cardio swim

[The teske]

Back

deads 10,7,3 to 110kgs
wide grip pull ups 3x8
seated rows 4x12

[Big Jawn]

Keep working hard and stay consistant, we're watching you bro.

[The teske]

arms
yeah this was a good workout really enjoyed it and got a good pump.

bis hammer curls 15,12,10,8 up 16kgs
barbell curls 15,15,15 using 25kgs not much weight but cocentrating on good form.

tris close grip bb presses 4x10 with 50kgs
super set 3 x 10 rope pull downs abd close grip push ups till failure

forearms reverse curls 3 x 12

[The teske]

Keep working hard and stay consistant, we're watching you bro.

cheers bro

[The teske]

squats
2x 80kg rest 15secs
2x 80kg rest 16secs
2 x 80kg rest 17
2x80 rest rst 18
2x80 rest 19
2x80

lunges
3x 20 at 30kgs

leg extensions same format as squats using 85kgs but with 4 reps and done twice

leg curls same format as leg extensions using 75kgs

stiff legged deads 12 x 25kgs done 3 times

seated calf raises 20 x 30kgs done 2

standing body weight calf raises 3 x 20 reps

i new had a good workout as i started to get bad cramps but fuck it its worth the pain

[The teske]

standing barbell presses

2x 40kgs 15 sec rest
2x40 16 rest
2x40 17 rest
" " 18 rest
" " 19 rest
" "

dumbbell laterial raises

4x 10 kgs 15 rest
done another 5 times like the barbell presses with the added rest the the set was done twice

2 x 20 rear pec deck flyes at 40kgs

dumbbell shrugs
20 x 17kgs
2 lots of 10 x 35kgs

[The teske]

bis
barbell curls 2 warm up sets then 3x5reps at 35 kgs
hammers 2 x 10 at 15kg
reverse cable curls 3 x 12 at 30 kgs
tris
close grips pyramiding 4 sets pyramiding up 2 6x70kgs
tricep dips machine 3 x 10 at 60 kgs

[The teske]

rest pause style
incline bench 60kgs 2 reps rest 15 x 6
dumbell press 60kgs x 8 reps x 3
pec deck 55kgs x 10 x 4