Posts: 468
Threads: 8
Joined: Apr 2011
shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@60kg eachside
6reps@80kg eachside
8reps@40kg eachside
seated military dbpress
8reps@20kg
8reps@30kg
front raises db
2sets,
[email protected]
side raises db
2sets,
[email protected]
lever shrugs
8reps@40kg eachside
8reps@60kg eachside
8reps@80kg eachside
legs
standing calf raise
8reps@90kg
8reps@170kg
seated calf raise
8reps@45kg
8reps@90kg
sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
8reps@320kg
8reps@340kg
squats
8reps@60kg
8reps@100kg
first time back in a week felt abit tired but not a bad night
Posts: 468
Threads: 8
Joined: Apr 2011
changed my diet since i was ill, i've been sticking to this everyday.
breakfast
4wheatabix with milk,
mass shake
mid morn
5eggs, oats and dash of milk nuked in micro with a handful of raisins
lunch
5eggs scrambled with 4slices of toast
mid afternoon
tin tuna, mass shake
tea
200gm meat (lean mince, chicken, beef, pork)
pasta or potatos with veg
evening snack
peanut butter with 3/4 slices of bread
mass shake before bed
Posts: 1,695
Threads: 459
Joined: Jul 2009
bro, you are doing hard work.
Hypermuscles.Com do not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment purposes only.
Posts: 468
Threads: 8
Joined: Apr 2011
forgot to update lastnight, decided to change my routine and keep the body guessing so did biceps and back lastnight
Biceps
standing barbell curl
8reps@10kg, 8reps@20kg, 8reps@30kg
seated dumbell preacher curls
8reps@15kg, 8reps@20kg, 8reps@20kg
seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg
back
close grip lat pulldown
8reps@50kg, 8reps@75kg
overhead pulldown cable row
8reps @50kg, 8reps@60kg, 8reps@80kg
seated cable row
8reps@50kg, 8reps@60kg, 8reps@75kg
seated high row
8reps@40kg eachside, 8reps@60kg eachside, 8reps@80kg eachside, supersetted 8reps@50kg
T-bar row
8reps@40kg, 8reps@60kg
Posts: 468
Threads: 8
Joined: Apr 2011
Chest
pec deck
8reps@60kg
8reps@70kg
6reps@75kg
dumbell incline bench
8reps@20kg
8reps@30kg
6reps@40kg
8reps@30kg
8reps@20kg
decline barbell
8reps@60kg
8reps@80kg
6reps@100kg
supersetted with 12reps@60kg
seated chest press machine
8reps@40kg
8reps@50kg
8reps@60kg
Triceps
seated machine tricep press
8reps@45kg
8reps@70kg
8reps@81kg
rope cable pulldown
8reps@20kg
8reps@50kg
V bar cable pulldown
8reps@60kg
8reps@80kg
still feeling a little lethargic think its the antibiotics still in my system, but still managed to squeeze out some good sets
Posts: 468
Threads: 8
Joined: Apr 2011
shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@60kg eachside
8reps@80kg eachside
8reps@60kg eachside
15reps@40kg eachside(till failure)
seated military dbpress
8reps@20kg
8reps@30kg
front raises db
2sets,
[email protected]
side raises db
2sets,
[email protected]
lever shrugs
8reps@40kg eachside
8reps@60kg eachside
8reps@80kg eachside
legs
i haven't been adding on the weight of the sled, so all my previous lifts need 40kg adding on, i wondered why i seemed to be slacking on the leg press weight.
sled 45* leg press
8reps@160kg
8reps@240kg
8reps@320kg
8reps@400kg
8reps@440kg (personal best, even with the sled weight taken off)
squats
8reps@60kg
8reps@100kg
standing calf raise
8reps@90kg
8reps@170kg
seated calf raise
8reps@45kg
8reps@90kg
very pleased, all round very good workout
Posts: 468
Threads: 8
Joined: Apr 2011
same old same old with the new diet, keeping to it very strict.
Posts: 109
Threads: 4
Joined: Jun 2010
new post
very impressive log bro keep it up
Posts: 468
Threads: 8
Joined: Apr 2011
13/02
Chest
dumbell incline bench
8reps@20kg
8reps@30kg
6reps@40kg
8reps@30kg
8reps@20kg
pec deck
8reps@60kg
8reps@70kg
6reps@75kg
decline barbell
8reps@60kg
8reps@80kg
6reps@100kg
12reps@60kg
seated chest press machine
8reps@40kg
8reps@50kg
8reps@60kg
Triceps
seated machine tricep press
8reps@45kg
8reps@70kg
8reps@81kg
rope cable pulldown
8reps@20kg
8reps@50kg
V bar cable pulldown
8reps@60kg
8reps@80kg
still very lethargic
Posts: 468
Threads: 8
Joined: Apr 2011
back
close grip lat pulldown
8reps@50kg, 8reps@75kg
seated high row
8reps@40kg eachside, 8reps@60kg eachside, 8reps@80kg eachside, supersetted 8reps@50kg
overhead pulldown cable row
8reps @50kg, 8reps@60kg, 8reps@80kg
seated cable row
8reps@50kg, 8reps@60kg, 8reps@75kg
Biceps
standing barbell curl
8reps@10kg, 8reps@20kg, 8reps@30kg
seated dumbell preacher curls
8reps@15kg, 8reps@20kg,
[email protected] (personal best)
seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg
