thrs
shoulders / tricep

warm up
rear delt light 25reps
dumbell press light 25reps

shrugs 10,8,6
standing barbell press 10,8,6
arnie press 10,8,6
rear delt machine 10,8,6
delt side raise 10,8,6

tricep
cable push down 10,8,6
dumbell kick back 10,8,6
close grip bench press 1x35

friday leg day

well hear goes
went to gym and squat rack was being used few people sharing so i thought ive heard people useing smith for sqauts so thought give a go
on 3rd set something went crack
no my back is killing can hardly move
i must of done something wrong doing squats didnt feel right wont be doing them on smith again
so in 2 much pain to do anything today will leave today
see how feel and maybe if better can go over weekend

Sorry to hear that mate. Hope I'm not one of those who put the idea into your head! Like you, I only used the smith machine coz I had no choice and it seemed better than doing no squats! I'll think twice or be very careful next time I do them tho! Certainly hope you are not off the run for long!

no not you mate ive seen many people use it maybe i just did it wrong but i didnt feel right doing it i think its just im used to normal squats and with smith no movement in the bar
any way back still been hurting bad so didnt get to finish workout not problem legs are doing good so one missed wont hurt
even though back still playing up managed to push myself and go today went lighter on weights so not to disrupt any more
anyway
mon chest/biceps

warm up
rear delt 25 reps
chest press 20 reps

chest
decline dumbell press 10,8,6
incline dunbell press 10,8,6
flat fly 10,8,8

biceps
preacher curl 14,12,10
incline bench dumbell curl 10,8,8

done felt better for going back feels bit better to be honest
prob just stiff from relaxing all weekend

back still playing up so left back today and done shoulders and triceps

warm up
shoulder press light 25reps

shoulders
barbell press 10,8,6
dumbell press 10,8,6
rear delts 10,8,6
side raises 10,6,6

triceps
overhead dumbell raise 14,12,10
tricep pushdown 10,7,6
close grip bench 10,8,6

jobe done may do legs next without squats and leave back till last or rest it this week

last week was right off but feeling good this week to start back

monday
chest/biceps

warm up
rear delts 25reps
dumbell bench 25rep


chest
decline barbell bench 12,10,6
incline barbell bench 12,10,7
press ups 15,12,10,10
incline fly 12,10,8


biceps
standing barbell 15,12,8
hammer curl 12,10,10
incline bench dumbell curl x 20

done and was over moon as felt good unlike last week where everything i did seemed to hurt

tues
back

warm up
light machine rows 25 reps
light lat pull down 25reps

these was all quite lightdue to not wanting to get back pain again
lat pull down 10,10,10
machine rows 10,8,8
close grip caable pulls 10,10,10
deadlifts 2 yep 2 after 2 knew wasnt the right move not to agravate so left it at that

not greatest workout but better than nothing

thrs
shoulders/tricep

warm up
rear delt 25reps
dumbell press 25reps

shoulders
shrugs 12,10,10
standing barbell press 12,10,6
machine press 10,6
rear delt raise 12,10,8
side delt raise 12,10,8
front delt raise 10,10,10

triceps
narrow grip bench press 25reps emty bar
narrow grip bech press 12,10,8,2 to on last one wanted to push myself anf put too much wieght on
tricep rope pull down 12,10,8,4
tricep extension 1x50 quite light but didnt feel it after 50 reps

friday
legs

leg press 20,20,18,12
standing ham curl 12,10,8,6
seated leg curl 12,10,8,6
lunges 10,10,10,10
seated calf raise

no squats as i will leave squats and deadlift for few weeks

also had what i call a killer workout
i went gym with the misses and i said you do what ever you do and ill do the same well by god she does a lot ill try post it all and its all done on machines
rear delt 10,10,10
shoulder press 10,10,10
chest press 10,10,10
chest fly 10,10,10
lat pull down 10,10,10
seated row 10,10,10
shrugs 10,10,10
preacher curls 10,10,10
tricep extension 10,10,10
then she went on to do some legs witch i didnt do due to doing them day before
to be honest i felt knackerd after that lot
oh and she starts of with 30 min cardio aswell

Don't know what CC's gonna say about that lot!:eek:

yeah its clear over training

i was really shocked how much she done
she does this 3 days a week since she is just toneing and not looking to build great size
what are thoughts on this
is this still overtraining for a woman
it killed my i was knackered but not used to doing anything on weekends aswell

It's actually a pretty decent full body workout, although it could do with missing one or two exercises.

So it's not really over training, but she should change to different exercises on alternate workouts.
For example do squats on monday and friday then do deadlifts on wednesday, and alternate between incline and flat bench press.

She won't use free weights only machines so theres no incline just press machine
Also dead lifts and squats are not done either as said just machines the gym she goes has a lot of machines and hardly any fee weights

this week bit mad fro me with sick bug had and kids off school im just working out when can
so today done full body again

standing barbell press 10,10,10,
delt raise side 10,10,10
flat barbel press 10,10,10
flat fly 10,10,10
wide grip pull up 8,8,6
barbell row 10,10,10
sqauts 10,10,10
kick backs 10,10,10
dips 10,10,10
dumbel curls 10,10,10

thats it for now see when can get back again and next wek should be back to norm

acutally feel good these full body workouts are ok

friday went gym again with misses and done full body again

back to monday now
chest/triceps

warm up rear delt 20 reps
bench press light 20 reps

chest
incline smith 12,10,6
decline smith 12,10,8
incline fly 10,10,8
cable crossover 3x10

triceps
rope pull down 12,12,8
dumbell kickback 10,10,8
tricep extension 1x50

done

tues
back/traps

warm up
tbar wide row 15, tbar close grip row 15, this repeated three times

lat pull down 12,10,6
deadlift 10,10,8
barbell row 12,10,8
tbar row 20,20
was happy no pain at all with back

traps
dumbell shugs 10,10,10
face upright row 10,10,10
barbell shugs 1x30

back to normal with training and diet now as kids gone back so thought keep up workout log
changed things around a little so when say warmup 1 its 12 reps comfterble and warmup 2 is 12 reps struggle to get out and working set is aming for 6 reps but more to fail

mon
chest/biceps

rotator cuff warm up 3x20reps in past when said rear delt warm up this is what i have ment

chest
warmup 1=wu1 warmup 2=wu2 working set=wk
decline barbell press wu1-12 wu2-12 wk- 6
incline smith press wu2-12 wk-6
flat dumbell fly wu2-12 wk- 8 underestimated myself
cable crossover wu2-15

biceps
concertration curl wu1-12 wu2-12 wk-6
barbell curl wu2-12 wk-6
machine preacher curl wu2-15

sort of baised on dorian yates blood and guts workout

tues
back/traps

back
wide grip lat pulldown wu1-12reps wu2-12reps wk-6reps
close grip tbar row wu2-12reps wk-6reps
one are dumbell row wu2-12reps wk-7reps
deadlift wu2-12reps wk-6reps

traps
wide grip upper row wu1-12reps wu2-12reps wk-6reps
tbar shrugs wu2-12reps wk-6reps

done

weds
delts/triceps

rotator cuff 3x15

delts
dumbell shoulder press wu1-12reps wu2-12reps wk-5reps
side dumbell raise wu2-12reps wk-6reps
cable front raise wu2-12reps wk-6reps
rear delt wu2-12reps wk-6reps

triceps
cable rope pushdown wu1-12reps wu2-12reps wk-6reps
laying extension with ez bar wu2-12 wk-6reps
dumbell overhead press wu2-12reps wk-5reps

done

friday
leg day


quads
leg extension wu1-15reps wu2-12reps wk-8reps
leg press wu1-12reps wu2-12reps wk-6reps
squats wu1-12reps wu2-10reps wk-6reps

hams
stiff leg deadlift wu2-12reps wk-6reps
seated ham curl wu2-12reps wk-6reps

seated calf wu2-12reps wk-6reps
calf press wu2 then 3sets to fail with 10second rest between

not looking forward to carrying my fishing stuff all way around lake now

Great log bro. Enjoying this read :)

Cheers bud will keep it up and log when start cycle

monday chest day

chest/biceps

rotator cuff warm up 3x20 reps


chest

decline dumbell press warmup1 12reps warmup2 12reps workingset 6reps
incline dumbell press warm up2 12reps workingset 8reps
incline dumbell fly warup2 12reps workingset 8reps
cable crossover burn out 15reps
under judged myself on few thats why managed 8 will up weight next time

biceps
concerntration curl warmup1 12reps warmup2 12reps workingset 6reps
ez bar standing curl warmup2 12reps workingset 6reps positive then done some cheat curls to fail negative if know what mean

machine preacher burnout 20reps dropping weight when failed

tues
back/traps

back
wide grip latpull down warmup1 12reps warmup2 12reps workingset 6reps well 5and a bit couldnt get last one down be nice to have partner to push out frew more
close grip cable pull down warmup2 12reps working set 6reps
one arm dumbell rown warmup2 12reps working set 7reps
deadlift warmup2 12reps workingset 8reps workingset 4reps
on this working feel i underetamated so slapped on bit more and only got 4reps but was happy

traps
cable face pull ups warmup1 12reps warmup2 12reps workingset 6reps
dumbell shrugs warmup2 12reps workingset 5reps i think grip was why didnt get last rep out

done

trained with friend today so was different to my current
cant remember what we did but trained delts and triceps with some abs chucked in

will update better tomorrow

firday leg day

quads
leg extension warmup1 15reps warmup2 12reps working 8reps
leg press warm up1 12reps warmup2 12reps working 6reps
hack squats warmup1 12reps warmup2 12reps working 4reps

hams
stiff leg deadlift warmup2 12reps working 6reps
standing ham curl warl up 12reps working 6reps
seated ham curl working 8reps

calfs
seated raise warmup1 12reps warmup2 12reps working 6reps
standing calf raise warmup2 12reps then 3 sets to failure with 10second break ie 8reps 10secs 6reps 10secs 4reps

done legs feeling good today may post pic of them see people thoughts

Hears legs pic don't do them justice as is lines but least there better than the skinny things used to have

Hears one of calfs
Criticising welcome know j need to work on hams

I had stick for calves then I started not going as heavy and making sure I stretched all the way down and full contraction at the top. Twice a week and holy shit I never thought they would grow

to be honest i know there not huge but pleased with how they have come along

disco muscle day


warm up rotator cuff 3x25reps


chest
incline barbell press warmup1 12reps warmup2 12reps working 6reps
flat smith press warmup1 12reps warmup2 12reps working 6reps
machine fly warmup2 12reps working 8reps
cable cross over 18reps


biceps
standing ez bar curl warmup1 12reps warmup2 12reps working 7reps
seated incline dumbell curl warmup2 12reps working 6reps

done

tues
back/traps

back
lat pull down warmup1 12resp warmup2 12reps working 6reps
deadlift warmup1 12reps warmup2 12reps working 6rep
seated machine row warmup2 12reps working 6reps
close grip cable row warmup2 12reps working 6reps

traps
face pull warmup1 12reps warmup2 12reps working 6reps
shrugs warmup2 12reps working 6reps working 4reps

done

was so busy yesterday didnt get to work out till after 9pm and had to do it on home weight set

thrs
delts/tricep

delts

barbell press warmup1 12reps warmup2 12reps working 6reps
side raise warmup2 12reps working 6reps
front raise working 8reps
rear delt warmup2 12reps working 6reps

triceps
laying barbel extension warmup1 12reps warmup2 12reps working 6reps
dumbell overhead warmup2 12reps working 6reps
dumbell kickbacks working 10reps

forgot to post this yesterday but done now
friday
leg day


quads
leg extension wu1-15reps wu2-12reps wk-8reps
leg press wu1-12reps wu2-12reps wk-6reps
squats wu1-12reps wu2-10reps wk-6reps

hams
stiff leg deadlift wu2-12reps wk-6reps
seated ham curl wu2-12reps wk-6reps

seated calf wu2-12reps wk-6reps
calf press wu2 then 3sets to fail with 10second rest between

monday disco muscle day

chest/biceps

rotator cuff warm up 3x20 reps


chest

decline barbell press warmup1 12reps warmup2 12reps workingset 6reps
incline dumbell press warm up2 10reps workingset 6reps
incline dumbell fly warup2 12reps workingset 6reps
cable crossover burn out 20reps


biceps
concerntration curl warmup1 12reps warmup2 12reps workingset 8reps
ez bar standing curl warmup2 12reps workingset 8reps
hammer curl working 6reps
with curls failed on 6 but cheated 2 up and done negative slow

tues
back/traps


back
lat pull down warmup1 12reps warmup2 10reps working 6reps
close grip pull dowm warmup2 12reps working 8reps
one arm row warmup2 12reps working 6reps
deadlift warmup2 12reps working 6reps


traps
facepull warmup1 12reps warmup2 12reps working 6reps
dumbell shrugs warmup2 12reps working 6reps

done mini forarm workout also

Dorians routine, will be interesting to see what results you get

thrs
delts/triceps



delts
dumbell press warmup1 12reps warmup2 10reps working 5reps
side raise warmup2 12reps working 7reps
front cable raise working 8reps
bent over rear delt warmup2 12reps wrking 6reps

triceps
cable rope pull down warmup1 12reps warmup2 12reps working 7reps
ez bar laying extension warmup1 12reps working 5reps
dumbell overhead working 6reps

done

leg day today
was a half arsed one wasnt feeling great today had to drag myself there
but only bad workout is missed one so went

leg extension warmup1 12reps warmup2 12reps working 6reps
leg press warmup1 12reps warmup2 12reps working 6reps
standing ham raise warmup1 12reps warmup2 12reps working 6reps
seated calf raise warmup1 12reps warmup2 12reps working 6reps

and yeah that was me done
good thing was that i was done really quick