Mattious's Log
 

Back / Shoulders

Deadlift
1 x 8 - 60KG
2 x 8 - 70KG
1 x 6 - 85KG

Bent Over row
3 x 8 - 52.5KG

Military Press
3 x 8 - 30KG

Lat Pull Down
3 x 8 - 155

Shrugs
3 x 8 - 60KG

Seated Row
3 x 8 - 59KG

Dumbell Side raises
3 x 8 - 25KG

35minutes cardio

everything 8 reps. Is this for mass training routine? For how long you practice it and how many kgs/lbs did you grow on it?

I find training triceps and getting the burn by 8reps is hard which is why I go 12-15reps on triceps. Im not sure how much ive grown but im trying to lean up

~Thanks

Chest / Biceps

Flat barbell press
2 x 8 - 60KG
2 x 8 - 65KG

EZ Bar curl
3 x 8 - 30KG

Peck Deck (benches were full and towers)
3 x 8 - 64KG

Seated Arm Curl
2 x 8 - 80KG
1 x 8 - 90KG

Cable flys
4 x 8 - 29KG

Would it be recommended for me to do 2 x 8 then 2 sets of 6 to try and increase the weight of what I lift?

Cardio

15minute walk
30minutes x-trainer
10minutes bike
15minutes walk home

matt if your trying to lean up you need to aim for 12 - 15 reps , the 6 - 8 rep range is better suited for bulking as you can add more weight.
Cutting and getting leaner is better using slightly less weight and doing higher reps.
id recommend 2 sets of 15 reps and 1 set of 12 , try adding 1kg extra every week ...

OKi, grrrr. Looks like im going to need to drop the weight alot now ;( Ahhh well its better to see abit of muscle than have alot but look obese, lol!

Back / Shoulders
Deadlift

2 x 8 - 80KG
2 x 6 - 90KG

Bent Over Row
3 x 8 - 52.5KG

Military Press
3 x 8 - 35KG

Lat Pull Down (Super wide grip but really felt it in lats)
3 x 8 - 155

Seated Row
3 x 8 - 65KG

Also did some tricep work but only 2 exercises as I missed my tricep day

Cardio


10 mins - x trainer
10 mins - rower
10 mins - xtrainer
10mins - bike
:)

Chest . Biceps

Flat barbell Bench
3 x 8 - 65KG

EZ Bar curl
3 x 8 - 35KG

Incline DB Press
3 x 8 - 22.5KG (each dumbell)

Cable Flys
3 x 8 - 29KG (Each tower)

Seated Arm Curl
2 x 8 - 80KG

Legs / Arms
Squats
3 x 8 - 70KG

Seated Leg curl
3 x 8 - 77KG

bent over rope Pull
3 x 8 - 54KG

Ez bar curl
3 x 8 - 35KG

Seated arm curl
2 x 8 - 80KG

Close Grip Bench Press
3 x 8 - 40KG

I did triceps and biceps as legs were killing from playing rugby with mates for 2hours yesterday

Back / Shoulders
Deadlift
3 x 8 - 80KG
1 x 4 - 100KG

Lat Pull Down
3 x 8 - 177lbs

Military Press
3 x 8 - 35KG

One Arm DB Row
3 x 8 - 30KG

Wide Grip Seated Row
3 x 8 - 59Kg

Upright Row
2 x 8 - 35KG (Shoulders allways click and crunch when doing upright row :/)

I trained at 8pm - 8:45pm which was awsome as the gym was empty but I had been up since 7am, I am not sure if this it ok to train at this time.

Chest / Biceps
BB Press
3 x 8 - 65KG

EZ Bar Curls
3 x 8 - 25KG

Incline DB Press
3 x 8 - 50KG

Cable flys
3 x 8 - 29KG (Each tower)
1 x 8 - 35KG (Each tower)

Seated Bicep Curl
3 x 8 - 90KG

Seated DB curl
3 x 6 - 15KG (each dumbell)

logs looking good matt , keep it up , as per your gym time question , as long as you have some energy left then going at 8 is fine ;)

Oki Robbie, thanks :) I love going at 8 to be honest. Just me and mates training with a few people doing cardio :)

just dont forget to take some calories and protein after training and dont train on a empty stomach :)

I have a meal about 90mins before I go bud and after I have a protein shake with a banana but within 1-2hours im starving, lol.

Legs/Triceps

Squats

1 x 10 - 50KG
3 x 8 - 70KG

Bent Over Rope Pulls
3 x 8 - 51KG

Seated Leg Curl (One Leg)
3 x 8 - 97-KG

Seated Leg Press
3 x 8 - 97KG

Close Grip Bench Press
3 x 8 - 40KG

Back / shoulders

Deadlift
1 x 10 - 60KG (warm up)
2 x 8 - 80KG
1 x 6 - 90KG

Military Press
3 x 8 - 37.5KG

One arm Row
2 x 8 - 30KG
1 x 8 - 32.5KG

Wide Grip Seated Row
3 x 8 - 59KG

Lat Pull Down
3 x 8 - 155

DB side raises
3 x 8 - 12.5KG (each DB)

Chest / Biceps

Incline DB Press
2 x 8 - 50KG
2 x 8 - 55KG <<< Never used 27.5KG DB's before so im happy :)

EZ Bar Curl
3 x 8 - 30KG <<< Dropped it down from 35KG but did it alittle slower

BB Press
3 x 8 - 65KG

Seated DB Curl
3 x 8 - 17.5KG

Cable flys
2 x 8 - 29KG (each tower)
2 x 6 - 35KG (each tower)

Legs / Triceps

Squats
2 x 8 - 70KG
1 x 8 - 75KG

One are tricep extention (Using towers)
3 x 8 - 29KG

Seated Leg Curl
3 x 8 - 97KG

Bent over rope pull
2 x 8 - 54KG
1 x 10 - 47KG

Seated Leg Press (One leg at a time)
3 x 8 - 97KG

Previous time you did it with 100kg, what happened?

Wouldn't have squatted 100KG matey, must be a typing error, sorry

Was going to keep take the week of training and spend it with my girl but she had work so I decided to nip to the gym :D

Chest/ Biceps

BB Press (Had no spotter so I dropped the weight alittle but kept it well controlled)
1 x 8 - 60KG
2 x 8 - 62.5KG

EZ Bar Curl
3 x 8 - 35KG

Incline DB Press
2 x 8 - 50KG
1 x 7 - 50KG

Seated Arm Curl (Machine)
2 x 8 - 90KG
1 x 6 - 100KG

Cable flys
2 x 8 - 35KG (Each Tower)
1 x 10 - 29KG (Each Tower)

nice one mate, keep it going:)

Can't wait to be able to bench 100kg @ 3 x 8, lol. Going to be a while yet

you'll get there mate, just keep adding the weight

Yeah lets hope so :) Ile probabley take the rest of the week off then get back to it Monday as im going to my girl friends and don't see her much in between holidays as she goes to college and has a part time job aswell as living 35miles away :rolleyes:

Back / Shoulders

Deadlift
1 x 10 - 60KG
3 x 8 - 80KG

Military Press
3 x 8 - 35KG

One Arm Db Row
3 x 8 - 35KG

Lat Pull Down
3 x 8 - 177

DB Size raises
3 x 6 - 15KG (12.5kg DB too easy now but the 15KG is abit more hence I did 2 extra sets at the end of my workout on military press)

Military Press
2 x 6 - 37.5KG

chest / biceps

Flat Bb Bench
3 x 8 - 65KG

Seated Bicep Curl (Machine)
3 x 8 - 90KG

Cable Flys
3 x 8 - 35KG (each tower)

Incline DB Press
2 x 8 - 25KG dumbells
1 x 8 - 22.5kg dumbells

EZ Bar curl
3 x 8 - 30KG
I was shattered by incline dumbell press thats the reason for dropping the dumbells to the next weight down

Back / Shoulders

Deadlift
1 x 10 - 60kg - warm up
2 x 8 - 80KG
1 x 6 - 90KG

Lat Pull Down
2 x 8 - 175
1 x 8 - 195
1 x 6 - 205

Military Press
2 x 8 - 37.5KG
1 x 6 - 40KG

Shrugs
3 x 8 - 35KG

Bent Over One arm DB row
3 x 8 - 35KG (each arm)

Testing a new Exercise out!!!!!

Seated Dumbell Press (Shoulders)
1 x 8 - 30KG
1 x 8 - 35KG
1 x 8 - 40KG

Chest / Biceps

Incline DB Press
1 x 10 - 40KG
2 x 8 - 50KG
1 x 6 - 55KG

EZ Bar Curl
3 x 8 - 35KG

Flat BB Press
2 x 8 - 65KG
1 x 6 - 70KG

Seated Arm Curl
3 x 8 - 90KG

Cable Flys
3 x 8 - 70KG

Db Bicep Curls
3 x 8 - 15KG

Back / Shoulders
Deadlift
1 x 10 - 60 kg - WARM UP
1 x 8 - 90KG
2 x 7 - 110KG

Lat Pull Down
3 x 8 - 210

Seated dumbell should press (squat rack was taken, was tempted to use an EZ bar for military press but used DB's instead)
1 x 8 - 40kg
1 x 6 - 45kg

Military Press (On my third set using DB's the lads left the rack)
2 x 8 - 40KG

Bit of a dodgy workout where shoulders are concerned but back was gooood ;)
Bent over one arm row
2 x 8 - 35KG

Chest / Biceps

Bb Press
1 x 10 - 60 KG - WARM UP
2 x 8 - 70KG
1 x 6 - 72.5KG

Ez Bar curl
3 x 8 - 30KG

Incline DB Press
2 x 8 - 27.5KG dumbells
1 x 4 - 27.5Kg dumbells

Standing DB curl using the rear of an inclined bench
3 x 8 - 17.KG dumbells

Cable flys
1 x 8 - 35Kg each tower
1 x 6 - 41KG each tower
1 x 4 -41Kg each tower

How much did you gain yet bro?

Well I just before xmas I was struggling to use the 20kg dumbells for incline after doing BB press. Now im using 27.5KG dumbells for incline and this is after doing 3 x 8 (BB Press) - 70KG :D

Legs / Triceps
Squats
1 x 10 - 50kg
2 x 8 - 70kg

bent over rope pulls
3 x 8 - 47KG

DB Lunges
3 x 8 - 17.5kg dumbells

Close Grip bench press
3 x 8 - 40kg

Skull Crushes (testing)
2 x 8 - 20kg EZ bar

I didnt do the seated leg curl because ide hurt a hamstring alittle and had pain :(

Chest / Biceps

BB Press
1 x 10 @ 60Kg
2 x 8 - 65kg
1 x 6 - 70KG

Ez Bar curl
3 x 8 - 35KG

Incline DB Press
3 x 8 - 27.5Kg dumbells!

Dumbell curl using the back of a inclined Bench
3 x 8 - 17.5KG DB

Bent Over Cable Flies
3 x 8 - 35KG

Looking good bro , weights are slowly going up so alls good :)