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My "Getting ripped for summer" blog!!

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Good progress today, absolutely destroyed my chest muscles and triceps.

Flat dumbell bench press:

18kg 7 reps, was difficult but managed just..couldn't do another set with 18kg (tried and managed 3 reps).

16kg 5/3 ..hard as muscles were tired

14kg 4/5 ..again hard.

Incline:

14kg 4/3 pushed out with everything I had lol..

12kg 4 reps, nearly got a 5th but couldn't make the full range of motion

Flys:

45kg 4...hard,my back felt weird doing these on the fly machine

35kg 4/5

Tricep extensions:

12kg 8/8 okay..

Tricep dumbell pushups:

12kg 7/8 these felt weird on my back too..(probs replace these with skull crushers instead)

Tricep pushdowns (cable):

16kg 8/7/6 hard towards the end..

8kg 8/5 just burnout set..

Bicycle ab crunches till failure, a little stretching and done.

Reply 61

a10

Been busy, good workout today though felt stronger.

Warm up:

Pullups (bodyweight): 6 reps
Tricep dips: 5 reps

Flat Bench press:

16kg 8 ,felt easy

18kg 7/6/4 definitely much stronger than last time, last sets where hard though.

Incline Bench press:

16kg 5 ,felt hard muscles were beginning to tire.
14kg 4 tiring
12kg 4/6

Shoulder front raises:

12kg 7/7/7 hard on those last reps but tried to keep good form all the way through.

Side raises:

10kg 7/6/7 tried it with the 12s but my shoulders couldn't do the full range of motion too heavy so dropped it down to 10

Shoulder press:

Shoulders were already tired so used 10s felt light tho.

10kg 6/6/2 shoulders pretty much failed on the last set.

Seated row:

55kg 7/6/5 very difficult could see veins popping out the biceps lol.

25kg (dropset 50%) 10reps

Dumbell rows:

16kg 8/8/8 hard on those last reps but good.

No stretching lol, done.

(edited 10 years ago)

Reply 62

NathanDYEL

Any before/current pics? Could maybe advise you more that way.

Reply 63

a10

Original post by NathanDYEL

Any before/current pics? Could maybe advise you more that way.

failing to see why my picture would relate to advise lol? I posted one a long time ago on earlier pages but its outdated tbh.

I shall be doing squats later this week :biggrin:

Reply 64

NathanDYEL

Original post by a10

failing to see why my picture would relate to advise lol? I posted one a long time ago on earlier pages but its outdated tbh.

I shall be doing squats later this week :biggrin:

Good gauge of bodyfat...... And to see if you're at all close to being 'ripped' or just skinny.

Your lifts seem pretty low.

Reply 65

Reps4Jesus

I don't think you'll be getting ripped for summer with those lifts I'm afraid

I thought I was weak

Eat more food!

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Reply 66

NathanDYEL

Original post by Reps4Jesus

I don't think you'll be getting ripped for summer with those lifts I'm afraid

I thought I was weak

Eat more food!

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I suppose his lifts are okay for a beginner......but yeah OP you won't get ripped with that kind of weight.

Reply 67

Reps4Jesus

How can you do 12kg front raises but only 16kg bench?

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Reply 68

Reps4Jesus

On the first page of this thread almost a year and a half ago you were benching 45lbs dumbbells? What happened haha

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Reply 69

a10

Original post by Reps4Jesus

On the first page of this thread almost a year and a half ago you were benching 45lbs dumbbells? What happened haha

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i took a year and a half out no training, eating crap, stopped my martial art too. Im regretting it but im getting back into the swing of things slowly.

Reply 70

In One Ear

Original post by Reps4Jesus

How can you do 12kg front raises but only 16kg bench?

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My thoughts exactly, same with OHP and side laterals...somethings fishy IMO.

Reply 71

a10

how's it fishy..

my shoulders are just the least developed and my weakest area so I'm working on it.

Reply 72

Reps4Jesus

Original post by a10

how's it fishy..

my shoulders are just the least developed and my weakest area so I'm working on it.

Eh? 12kg front raise shows that your shoulders are stronger than other areas

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Reply 73

a10

Original post by Reps4Jesus

Eh? 12kg front raise shows that your shoulders are stronger than other areas

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really? i thought that was quite low weight..

Reply 74

In One Ear

Original post by a10

really? i thought that was quite low weight..

I find 12kg front raises quite heavy and I can do 60kg*5 strict overhead press on a barbell...

Reply 75

a10

Original post by In One Ear

I find 12kg front raises quite heavy and I can do 60kg*5 strict overhead press on a barbell...

ohh that might be from judo then, caz we did a lot of shoulder/core work (handstand pushups and stuff)..

i found 12s doable but difficult on those very last reps

i think for OHP my technique is whats sucking idk ill look at some videos

Reply 76

In One Ear

Original post by a10

Lol...the OHP is not dissimilar to an inverted handstand pushup....

No way you can do a handstand pushup if you get 6,6,2 reps with 10kg dumbbells for overhead press...

Both handstand pushups and overhead presses are all about shoulders, triceps and core...if you are good at handstand pushups you will be good with dumbbells overhead...but not necessarily the other way around since obviously you could be overweight but strong making HSPUs very difficult despite your strength...

Reply 77

a10

Original post by In One Ear

No way you can do a handstand pushup if you get 6,6,2 reps with 10kg dumbbells for overhead press...

I did the workouts in the order i wrote them, by the time i did both front raises and side raises my shoulders were already tired n i could not press heavier weight so i went down to a weight i could do with good form till failure hence the 10kg otherwise i would have risked injuring myself.