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15th of May
Rest day
just chilled and it felt good to relax.Gotta get use to waking up early on off weekends to eat and keep the routine going to avoid loosing mass.Was a lekker day at sis with the kids and bro in law.Good to see mom as well! She exclaimed I am getting much bigger...good to hear and see results.
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16th of May
Chest
bench press 3 sets (12 reps)
40kg,50kg,60kg
70kg 7 reps
40kg 15 reps
inclined dumbbell press 4 sets (12 reps)
18kg,20kg,22kg,25kg
peck deck 4 sets (12 reps)
25kg,30kg,35kg,40kg
seated chest press 4 sets (12 reps)
30kg,35kg,40kg,45kg
inclined bench press 2 sets (12 reps)
35kgs
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17th of May
Biceps and triceps
biceps
dumbbell curls 7 sets (12 reps)
8kg
straight sets x 6
12kg,8kg
barbell curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
barbell curls 4 sets (12 reps)
30kg,35kg,40kg,45kg
machine curls using rope 4 sets (12 sets)
20kg,25kg,30kg,35kg
Triceps
Dips 4 sets (12 reps)
82.5kg,90kg,97.5kg,105kg
cable pull downs 4 sets (12 reps)
25kg,30kg,35kg,40kg
tricep push downs ez bar 4 sets (12 reps)
40kg,45kg,50kg,55kg
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18th of May
Rest day
dragged my ass out of bed this morning only to go to work but was up early to eat as many meals during the day.Tomorrow it's shoulders...need to try push heavier as strength levels have seemed to increase with the help of the creatine to the diet.
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19 of May
Shoulders
shoulder press 3 sets (12 reps)
30kg,35kg,40kg
45kg, 10 reps
upright rows 3 sets (12 reps)
25kg,30kg,35kg
40kg 11 reps
dumbbell press 4 sets (12 reps)
18kg,20kg,22kg,22kg
dumbbell bent arm flies 4 sets (12 reps)
7kg
barbell press 2 sets (12 reps)
35kg
Shoulders felt intensely worked today for some strange reason more than usual
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20th of May
Rest day
Mix things up a little and let the body rest some more.Tomorrow is back day and looking forward to it.Wana push heavier weight and see if I can get my back a little sore.Lats never seem to be a problem with that though.
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21st of May
Back
Low row machine 4 sets (12 reps)
40kg,45kg,50kg,55kg
lat pull downs wide bar 4 sets (12 reps)
35kg,40kg,45kg,50kg
vertical traction machine 4 sets (12 reps)
45kg,50kg,55kg,60kg
lat pull downs close grip 3 sets (12 reps)
35kg,40kg,45kg
50kg 10 reps
cable rows 3 sets (12 reps)
32.2kg,45kg,52.5kg
60kg 10 reps
bent over bench rows 3 sets (12 reps)
18kg
Adding plates on so must be on the right path
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22nd of May
Rest day
Taking it easy today but have to be at work how crap! Back really worked as I feel DOMS set in especially on the lats but feels good though from yesterdays training.Still eating plenty every 3-4 hours and will continue until reaching 75kg body weight for this year.Tomorrow it's leg day and wana see if I can start adding plates on,can't wait!
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23rd of May
Legs day
lying leg curls 3 sets (12 reps)
20kg,25kg,30kg
35kg 8 reps
seated leg curls 4 sets (12 reps)
20kg,25kg,30kg,35kg
leg extensions 4 sets (12 reps)
30kg,35kg,40kg,45kg
seated calf raises 4 sets (15 reps)
55kg
leg press 5 sets (12 reps)
60kg,90kg,120kg,150kg,180kg
standing calf raises 2 sets (15 reps)
120kg
Ab's
leg raises 2 sets 24 reps
sit up's 2 sets 24 reps
ab crunch machine 4 sets (12 reps)
30kg,35kg,40kg,45kg
Impressed with my strength especially on leg press and glad to see adding plates on in general
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24th of May
Chest
bench press 3 sets (12 reps)
40kg,50kg,60kg
70kg 8 reps
inclined dumbbell press 4 sets (12 reps)
20kg,22kg,26kg,26kg
peck deck 4 sets (12 reps)
30kg,35kg,40kg,45kg
seated chest press 2 sets (12 reps)
40kg,45kg
50kg 10 reps
55kg 8 reps
chest is getting stronger as well but want to increase my benching weight
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25th of May
Rest day
Woke up 530 this morning ate some good breakfast and came to work.Body feels good,been getting some good sleep lately and feel muscle recovery is going well.Enjoy the feeling of tender tissue though under repair,makes me feel one step closer to my goal.It's been hard sweat and extreme training over the past few months especially being off for a while but looking forward to pushing every day.I have always enjoyed gym but I really LOVE it now!!
Tomorrow it's arms day...Already excited!
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26th of May
Arms day
Biceps
biceps curls 7 sets (12 reps)
8kg,12kg,8kg,12kg,8kg,12kg,8kg
straight sets after each other
barbel curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
barbell curls 4 sets (12 reps)
30kg,35kg,40kg,45kg
Machine curls using rope 3 sets (12 reps)
20kg,25kg,30kg
Triceps
cable pull downs 4 sets (12 reps)
25kg,30kg,35kg,40kg
push downs using ez bar 4 sets (12 reps)
45kg,50kg,55kg,60kg
Dips machine 4 sets (12 reps)
82.5kg,90kg,97.5kg,105kg
Arms were rather pumped after that especially my biceps.Glad to see gaining size and strength in the arms along with all the other body parts.
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27th of May
Shoulders
shoulder press 3 sets (12 reps)
30kg,35kg,40kg
45kg 10 reps
dumbbell press 4 sets (12 reps)
18kg,20kg,22kg,23kg
bent arm dumbbell flies 4 sets (12 reps)
8kg
in between barbell press 4 sets (12 reps)
30kg
Shoulders have never burnt as bad as they did today after that session,rather a great workout
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28th of May
Rest day
Man gotta tell ya seems the body has serious training this week.Just gona chill,the arms feel really worked and will give the body another days rest before hitting the plates for a good back session.Thank God I'm not working this weekend so I can just chill and do my own thing.Gona check out supplements this weekend and do some good shopping for food needed.
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29th of May
Back day
cable rows 4 sets (12 reps)
37.5kg,45kg,52.5kg,60kg
67.5kg 10 reps
low row machine 4 sets (12 reps)
40kg,45kg,50kg,55kg
bent over bench rows 3 sets (12 reps)
18kg
Lat pull downs wide bar 4 sets (12 reps)
35kg,40kg,45kg,50kg
vertical traction machine 4 sets (12 reps)
40kg,45kg,50kg,55kg
lat pull downs close grip 3 sets (12 reps)
35kg,40kg,45kg
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30th of May
Rest day
Awesome chill day at my sister's place with my little nieces and bro in law.couple of good games of monopoly and good laughs.Body feels good and rested but definately need to start working lower back muscles...feel a need to strengthen them as weight is starting to increase.
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31st of May
Chest day
Bench press 3 sets (12 reps)
40kg,50kg,60kg
70kg 6 reps
seated chest press 4 sets (12 reps)
60kg,55kg
50kg,45kg 10 reps
peck deck 4 sets (12 reps)
30kg,35kg,40kg,45kg
inclined bench press 2 sets (12 reps)
35kg
45kg 11 reps
seated bench press 2 sets 10 reps negative
35kg,40kg
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Well after picking up 7kgs in the last month of training using M-stak and eating like an animal the results are obvious.I have no doubt I'll reach 75kgs of bulk weight in the next 2 months.It has been hard sweat but the work has paid off.
Started my first animal pak today so lets see how it goes this month.I plan to pick up another 7kgs so let the sessions begin fuck yeah!!!
1st of June
legs day
leg curls 4 sets (12 reps)
20kg,25kg x 3
leg extensions 4 sets (12 reps)
30kg,35kg,40kg,45kg
leg press 4 sets (12 reps)
60kg,90kg,120kg,150kg
seated calf raises 5 sets (15 reps)
60kg x 2
45kg x 3
Took it easy today on legs,seems I have pulled muscle in my lower back.Will lay off putting pressure on my back for a while until it settles again.Not too happy about it as it has come all of a sudden and I know I have not done any harsh exercise on my back but if it persists will have to visit the doc.
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Well been off work for a few days and went to the doc to have my back looked at...Doc says I should stop growing muscles in strange places ;o)
Seems all is fine with my back the inflamed muscles are due to them straining to hold the weight I've gained.Advice was to strengthen lower back to obtain the balance again around the entire core cause at the moment my ab's are stronger.
Doc said that my gym is working nicely as I have picked up weight and it's muscle weight and I need not worry about my lower back in regards to training as nothing is hurt.Glad to know I'm healthy and no problems.
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2nd of June was a rest day before seeing the doc.
3rd of June
Arms
Biceps
Dumbbell curls (12 reps)
8kg warm up
12kg,8kg after each other
12kg,8kg after each other
16kg,8kg after each other
16kg,8kg 7 reps each
Barbell curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
barbell curls straight bar using machine 4 sets (12 reps)
30kg,35kg,40kg,45kg
Curls using rope and machine 4 sets (12 reps)
20kg,25kg,30kg,35kg
Triceps
cable pull downs 4 sets (12 reps)
25kg,30kg,35kg,40kg
push downs using ez bar 4 sets (12 reps)
45kg,50kg,55kg,60kg
Dips 4 sets (12 reps)
82.5kg,90kg,97.5kg,105kg