The CC Log! - Printable Version
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The CC Log! - Cornish_Celt - 11-20-2009
great thanks mate, i'll update this log in a day or two
The CC Log! - Cornish_Celt - 03-17-2010
Right it's been a while, time for an update!
Started a new program last week, 4 day split 2 on, 1 off.
Day 1: Chest and Biceps
Bench Press 3 x 6 to 8 reps
Incline Bench press 2 x 6 to 8 reps
Dips with added weight 2 x 8 to 10 reps
Barbell Curls 3 x 6 to 10 reps
Dumbell Curls 2 x 6 to 10 reps
Day 2: Thighs
Squats 3 x 6 to 10 reps
Leg Press 2 x 8 to 10 reps
Leg Curls 2 x 8 to 10 reps
Day 3: Rest
Day 4: Shoulders and Triceps
Shoulder Press 3 x 6 to 8 reps
Upright Row 2 x 8 to 10 reps
Side Laterals 2 x 8 to 10 reps
Lying Triceps Press 3 x 6 to 10 reps
Triceps Pushdown 2 x 8 to 10 reps
Day 5: Back and Calves
Chins with added weight 3 x 8 to 10 reps
Lat Pulldown to neck 2 x 8 to 10 reps
Barbell Rows 2 x 6 to 10 reps
Seated Cable Row 2 x 6 to 10 reps
Standing Calf Raise 3 x 8 to 12 reps
Seated Calf Raise 2 x 8 to 12 reps
Bench Press 3 x 6 to 8 reps
Incline Bench press 2 x 6 to 8 reps
Dips with added weight 2 x 8 to 10 reps
Barbell Curls 3 x 6 to 10 reps
Dumbell Curls 2 x 6 to 10 reps
Day 2: Thighs
Squats 3 x 6 to 10 reps
Leg Press 2 x 8 to 10 reps
Leg Curls 2 x 8 to 10 reps
Day 3: Rest
Day 4: Shoulders and Triceps
Shoulder Press 3 x 6 to 8 reps
Upright Row 2 x 8 to 10 reps
Side Laterals 2 x 8 to 10 reps
Lying Triceps Press 3 x 6 to 10 reps
Triceps Pushdown 2 x 8 to 10 reps
Day 5: Back and Calves
Chins with added weight 3 x 8 to 10 reps
Lat Pulldown to neck 2 x 8 to 10 reps
Barbell Rows 2 x 6 to 10 reps
Seated Cable Row 2 x 6 to 10 reps
Standing Calf Raise 3 x 8 to 12 reps
Seated Calf Raise 2 x 8 to 12 reps
These are all done as drop sets, ie: Heaviest weight first, so i can get at least 6 full reps per set, i have always preferred it this way.
i will keep regular updates so we can see what is going on.
The CC Log! - Cornish_Celt - 03-17-2010
Ok, just back from the gym, chest and biceps today
Flat bench: 1 x 6 at 130kg, 1 x 7 at 120kg and 1 x 7 at 110kg.
Inc Bench: 1 x 6 at 90kg and 1 x 7 at 82.5kg.
Dips: 2 x 10.
Biceps Curl: 1 x 10 at 50kg, 1 x 10 at 45kg and 1 x 12 at 40kg.
Dbell curl: 1 x 8 at 22kg and 1 x 8 at 20kg.
Chest was completely fried after this one,
Biceps where so pumped, it was difficult to drive home!
The CC Log! - Cornish_Celt - 03-23-2010
Legs yesterday, couldn't go too heavy as i have a problem with my knees!
Slightly different to normal:
Hack squat machine: 4 x 10 with 140kg
Seated leg press: 6 x 25(ouch) with 150kg
leg extensions: 4 x 15 with 60kg
Lying leg curls: 4 x 20 with 60kg
I have to say this absolutley killed my legs, will be doing the same next week!
The CC Log! - Cornish_Celt - 03-24-2010
Just back from the gym,
Shoulders and Triceps today:
Barbell front press: 3 x 7 from 60kg down to 50kg
Upright row: 2 x 8 with 50kg
Side laterals: 2 x 12 with 16kg
21's: 1 set with 10kg
Lying Triceps Press: 3 x 10 - 60kg, 55kg and 50kg
V-bar Pusdowns: 2 x 10 - 91kg and 77kg
21's Straight bar pushdowns with 32kg
My Triceps feel reel good but my shoulders are fried!!!
The CC Log! - mr.bean - 03-25-2010
Let us know how many you got in 2 months.
The CC Log! - Cornish_Celt - 03-25-2010
no worries, mate
will do
The CC Log! - Robbie - 03-25-2010
great log bro
keep us all informed
The CC Log! - Cornish_Celt - 03-26-2010
didn't do calves today, pulled my left one!
So it was only Back:
T-bar rows: 3 x 7 with 100kg, 95kg and 90kg
Close grip T-bar rows(palms facing): 1 x 8 with 90kg and 1 x 10 with 85kg
Wide grip pulldowns: 1 x 7 with 100kg and 1 x 8 with 90kg
Close grip pulldowns: 1 x 8 with 100kg and 1 x 9 with 90kg
Good workout, all sets performed at a ratio of 4.2.2.
it was a little painfull
Chest and Biceps tomorrow looking forward to that!
The CC Log! - Cornish_Celt - 03-27-2010
Chest and Biceps:
Bench press: 3 x 7 at 130kg, 120kg and 110kg
Incline bench press: 2 x 8 at 90kg and 80kg
Incline dbell flyes: 2 x 10 at 30kg
Dips 2 x 10 no added weight
Cable barbell curls: 3 x 12, 10 and 8 at 70kg, 60kg and 50kg
Dbell curls 2 x 10 at 26kg
21's x 2 at 35kg (cable curls)
quite a good session feel like i could've done more even though i was completely shattered at the end of it!