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Legs / Triceps
Bent Over Rope Pulls 2 x 8 - 47KG 1 x 6 - 52KG Squats 1 x 10 - 50KG 3 x 8 - 70KG Seated Leg Curl 3 x 8 - 84KG Close Grip Bench Press 1 x 8 - 40KG 2 x 8 - 45KG Legs are fooked! I didn't do squats first as someone was using squat rack! |
Back / Shoulders
Deadlift 1 x 10 - 60KG 2 x 8 - 110kg 1 x 4 - 120kg Military Press 3 x 8 - 40KG Lat Pull Down 3 x 8 - 195 Seated Row 3 x 8 - 59KG (was abit too easy but dont usually do it) One one cable upright row (Shoulders) 2 x 8 - 21KG 1 x 6 - 29KG |
do you have some pics before and after bro? How are your results?
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I have before pictures, ile be posting some more up in August :)
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Chest / Biceps
BB Press 1 x 10 - 60KG 3 x 8 - 70KG EZ Bar Curl 3 x 8 - 30KG Incline DB Press 1 x 8 - 27.5KG 2 x 8 - 30KG Db Curl using the back of an inclined Bench 3 x 8 - 17.5KG Cable Flys 1 x 8 - 70KG 2 x 6 - 82KG |
Legs / Triceps!
Squats 1 x 10 - 50KG 3 x 8 - 80KG Bent Over Rope Pulls 3 x 8 - 52KG Seated Leg Curl 3 x 8 - 97KG Seated Leg Press 3 x 8 - 175KG Close grip bench Press 3 x 8 - 40KG (Slow reps as I feel it more in the tricep rather than the chest :)) |
Back / Shoulders!
Deadlift 1 x 10 - 60KG 3 x 8 - 110kg Lat Pull Down 3 x 8 - 195 Seated Row 3 x 8 - 64KG Military Press (I would of done it in my second or third exercise but some guy was squatting) 2 x 8 - 45kG 1 x 7 - 42.5KG One arm dumbell side raise 3 x 8 - 12.5KG DB PS. It aches to shake my shaker :( |
Chest / Biceps
Bb Press 1 x 10 - 60KG 2 x 8 - 70KG 1 x 6 - 75KG EZ Bar curl 1 x 8 - 30KG BB Curl 2 x 8 - 32.5KG Incline DB Press (Dropped the weight down after first set for awsome form!, I dont normal use 30KG DB's but last week 27.5's felt alittle to lite) 1 x 8 - 60KG 1 x 8 - 57.5KG 1 x 7 - 57.5KG Standing Db Curl (Using rear of an inclined bench) 2 x 8 - 17.5KG 1 x 7 - 17.5KG Cable Flys 3 x 8 - 70KG |
Legs / Triceps
Squats 1 x 10 - 50KG 1 x 8 - 70KG 2 x 7 - 80KG Bent over Rope Pulls 3 x 8 - 53KG Seated Leg Press 3 x 8 - 178KG Close Grip Bench Press 2 x 8 - 40KG 1 x 8 - 45KG (Really slow movement but felt it work the tri's ALOT!) Seat Leg Curl 3 x 8 - 107KG |
I gave drop sets ago
Deadlift 1 x 7 - 120KG 1 x 11 - 90KG 1 x 6 - 120KG 1 x 10 - 120KG Lat Pull Down 1 x 7 - 215lb 1 x 11 - 195lbs 1 x 6 - 215lbs 1 x 11 - 195lbs Seated Row 1 x 6 - 64KG 1 x 10 - 59KG 1 x 6 - 64KG 1 x 8 - 59KG Ez Bar Curl 1 x 8 - 30KG 1 x 12 - 25KG 1 x 7 - 30KG 1 x 9 - 25KG (Biceps were killing and so was back!) Awsome workout but im not 100%sure im doing it right, this was my first time doing drop sets. |
slightly wrong bro, but nothing major,
this is how i would have done it: Deadlift 1 x 7 - 130KG 1 x 6 - 120KG 1 x 6 - 110KG 1 x 6 - 100KG Lat Pull Down 1 x 7 - 225lb 1 x 6 - 215lbs 1 x 6 - 205lbs 1 x 6 - 195lbs Seated Row 1 x 6 - 69KG 1 x 6 - 64KG 1 x 6 - 59KG 1 x 6 - 54KG Ez Bar Curl 1 x 8 - 32KG 1 x 6 - 28KG 1 x 6 - 24KG 1 x 6 - 20KG so all 4 sets drop each time, try this way next time and see what happens! |
Thanks for replying bud. I have chest / triceps tonight so will give it ago :)
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Testing Drop sets*
Legs / Shoulders Seated Leg Curl 2 x 8 - 87KG 1 x 8 - 85KG Squats 1 x 8 - 80KG 1 x 7 - 77.5KG 1 x 7 - 75KG Seated Leg Press (One leg at a time) 1 x 8 - 97KG 1 x 8 - 91KG 1 x 7 - 88KG (I put it down a weight each set on the machine) Militrary Press 2 x 8 - 40KG 1 x 6 - 37.5KG One Arm Dumbell side Raise 2 x 8 - 12.5KG 1 x 6 - 10KG (Failure) |
Chest / Triceps
Bb Flat Press 1 x 10 - 50KG (Warm up) 2 x 8 - 70KG 1 x 7 - 70KG DB Incline Press 1 x 8 - 55KG 1 x 7 - 55KG 1 x 6 - 55KG Cable flys 1 x 7 - 70KG 1 x 4 - 70KG (Was shattered by now as ive done chest then triceps not like I used to do chest/tricep/chest/tricep workouts) Bent over Rope pull 1 x 10 - 47KG (Warm up) 2 x 8 - 53KG 1 x 6 - 57KG |
Back / Shoulders
Deadlift 1 x 10 - 60KG (Warm up) 2 x 8 - 110KG 1 x 5 - 120KG (Didnt have gloves and bar was pinching skin) Lat Pull down 3 x 8 - 195lbs Seated Row 3 x 8 - 63KG Military Press 3 x 8 - 40KG (Last set was a killer,only just made 8th rep) One arm DB side raise 1 x 8 - 12.5KG DB 1 x 6 - 12.5KG DB 1 x 8 - 10KG DB Tested a new exercise (EZ bar front raise) 3 x 8 - 15KG |
Legs / Triceps!
Squats 1 x 10 - 50kg (warm up) 3 x 8 - 80KG Close grip bench press 3 x 8 - 45KG Seated Leg Press (One leg at a time) 3 x 8 - 106KG Seated Leg Curl 3 x 8 - 91KG Bench over rope pull 3 x 8 - 53KG One Arm Cable Pull down 3 x 8 - 29KG |
Chest / Biceps
Ez bar curl (Benches were taken) 1 x 8 - 30KG 2 x 8- 35KG Flat Barbell Press 1 x 10 - 60KG (Warm up) 2 x 8 - 75KG 1 x 8 - 70KG (Drop set) Incline DB Press 2 x 8 - 55KG 1 x 7 - 50KG (Drop set) Bent Over Cable Flies 2 x 8 - 70KG 1 x 9 - 58KG Dumbell Curl Using the back of an inclined bench 3 x 8 - 17.5KG DB |
Thats looking good mate, what are your gains like.
Have you got a cable crossover machine in the gym, only asking because you could do crossovers if the benches are full. Alternatively you could warm up with press ups instead of doing one exercise for biceps before chest! |
Ahhh oki bud :)
Yes there are two cable towers :) |
Monday - Back / Shoulders
Deadlift 1 x 10 - 60KG (Warm up) 2 x 8 - 112kg 1 x 8 - 110kg (drop set) Seated Row 3 x 8 - 71KG Lat Pull down 3 x 8 - 195 Ez bar Military Press 3 x 8 - 40KG Cable Pull Overs (SHoulders) 2 x 8 - 23KG Seated Shoulder Press 3 x 5 - 130KG (Just to finish off) The dumbells go from 12.5kg to 15kg so its hard to get 8 reps with these weights as 12.5kg is a tad to easy and 15kg is to heavy for side raised. |
I dont update my log after every workout but I do so every few months to see how im progressing
Heres a leg/tricep workout Squats 1 x 12 - 50KG - (warm up) 2 x 8 - 90KG 1 x 12 - 70KG Seated Leg Press 3 x 8 - 115KG (Each leg) Seated Leg Curl 2 x 8 - 91KG 1 x 8 - 84KG (Good squeeze) Bent Over Rope Pull 1 x 10 - 47KG (Warm up) 3 x 8 - 53KG One Arm Pull Down 3 x 8 - 29KG Rope Pull Down to sides 3 x 8 - 59KG |
Legs
Seated Leg Extension 2 warm up sets 1 all out Seated Leg Press (One leg at a time) 2 warm ups 1 all out - 142Kg each leg Smith Squats 2 warm up sets 1 all out - 87.5KG (At first I thought this was strange because I used to barbell squat 120kg but it was only for 8 reps and I hadnt done 2 previous sets to failure) Seated Hamstring curl 1 warm up set 1 all out - full weight stack so next week will start doing one leg SLDL I did one warm up set but im really not feeling it, I just cant seem to get the form right, is there an exercise which I could swap for this? Calf Press 1 warm up set 1 x 10 - 12 (10sec break) another set to failure (15sec break) another set to failure so all in all was 3 sets Did the full weight stack so next week need to start doing one leg at a time |
Looking good mate, I told you the Dorian Yates HIT program was excellent, You seem to be getting on really well with it, Keep it up mate!
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Just got to find the right weights really because sometimes I dont fail between the set reps for example 10-12 but I keep going till I do fail
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Chest / Biceps
DB Incline Press 1 x 12 - 50KG 1 x 10 - 55KG 1 x 7 - 75KG Flat BB Press 1 x 12 - 60KG 1 x 6 - 85KG Cable Flys 1 x 10 - 58KG 1 x 11 - 94KG (Up the weight next week to get 6-8reps failure) DB concentration Curls 1 x 10 - 15KG DB (Each arm) 1 x 10 - 22.5KG (Each Arm) I did another 2 reps where I used my other arm to lift as well then controlled the negative Bicep Curl Machine (Just a change from EZ Bar) 1 x 10 - 100 1 x 6- 120 20 minutes cardio.... |
Shoulders/Triceps
Seated Shoulder press (machine. gym was packed, couldnt get a bench) 2 x warm up 1 x 8 - 150 DB Side Raise 1 x 12 - 20KG (warm up set) 1 x 10 + 3 1/2 reps - 30KG (Working set) Bent Over Side Raise 1 x 10 - 10KG DB (Each Arm) (warm up set) 1 x 12 - 15KG DB (17.5kg next week) Low Pull Delt Raise 1 x 8 + 2 reps - 23KG Pulled the cable up with other hand to control the negative for an extra 2 reps Cable Push Downs 1 x 10 - 23KG(Warm up set) 1 x 8 - 41KG Skull Crushers 1 x 10 - 25KG EZ bar 1 x 7 - 40KG EZ bar (felt abit to heavy to bring close the head but 35KG is to lite, shall I use 35KG EZ and goto failure for a few weeks?) Over head cable pull 1 x 11 - 57KG (Working set / needs to be upped to the next weight next week in order to get 8 - 10 failure) |
Back
Over Head DB Pull 1 x 10 - 20KG 1 x 10 - 25KG 1 x 12 - 27.5KG (working set, way to light but first time doing this exercise) DB row 1 x 12 @ 27.5kg 1 x 11 @ 42.5KG (45's next week) Deadlift 1 x 11 @ 60KG 1 x 8 @ 130KG Wipe Grip seated pull 1 x 12 @ 64KG 1 x 8 + 2 1/2 reps @ 87KG (working set, same as last week but pleased with it as it was later into the workout this week) Narrow grip pull down 1 x 10 - 12 @ 155 1 x 8 - 235 (working set) 20minutes cardio! |
Legs
Seated Leg Extension 2 warm up sets 1 all out Seated Leg Press (One leg at a time) 2 warm ups 1 x 12 - 160KG each leg (working) Smith Squats 2 warm up sets 1 x 10 - 90KG (working set) Seated Hamstring curl 1 warm up set 1 x 10 - (dropped it to two weights of the max because my hamstrings felt like they were getting cramped) Calf Press 1 warm up set 1 x 10 - 12 - 180KG (I think that the correct weight anyway,it was the full stack (10sec break) another set to failure (15sec break) another set to failure so all in all was 3 working sets. (One Leg at a time next week) |
Chest / Biceps
DB Incline Press 1 x 12 - 40KG 1 x 10 - 55KG 1 x 8 - 75KG (Upping to 40's next week) Flat BB Press 1 x 12 - 60KG 1 x 7 - 85KG Cable CrossOvers 1 x 10 - 58KG 1 x 8 - 94KG (yes, same weight as last week and less reps but I did cross overs) DB concentration Curls 1 x 10 - 15KG DB (Each arm) 1 x 10 - 22.5KG (Each Arm) I did another 2 reps where I used my other arm to lift as well then controlled the negative Ez Bar Curl 1 x 7 - 40KG (Im going heavy to hit the 6-8 rep range but not feeling it to be honest so will look at switching this exercise) 20 minutes cardio.... |
You seem to be liking the program mate, Keep it up you'll soon get the results you want,
Nice one:cool: |
Strength defo going up. Be using the 40KG DB's next week :P
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