Spliced and diced - perhaps one day, a little shredded!
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Reply 20
20
Indoor frisbee tournament yesterday.... several hours of playing
Then came back and went out rollerskating as it was a campus party... its safe to say I can barely function today, I'm so tired!
Then came back and went out rollerskating as it was a campus party... its safe to say I can barely function today, I'm so tired!
Reply 21
20
Arm day
BW dips 4 x 10
1 x 15
Tricep cable extensions 3 x 10 16kg
Skullcrushers 2 x 10 15kg
1 x 10 17.5 kg PB
Dumbbell bicep curls 10 kg 3 x 10 each arm - I would have gone heavier - but every goddam dumbbell was out!
E/Z bicep curls - 1 x 10 15kg
3 x10 17.5 kg
PB
Had to stop there due to needing food, as I'd agreed to eat with my flatmates
BW dips 4 x 10
1 x 15
Tricep cable extensions 3 x 10 16kg
Skullcrushers 2 x 10 15kg
1 x 10 17.5 kg PB
Dumbbell bicep curls 10 kg 3 x 10 each arm - I would have gone heavier - but every goddam dumbbell was out!
E/Z bicep curls - 1 x 10 15kg
3 x10 17.5 kg
PB
Had to stop there due to needing food, as I'd agreed to eat with my flatmates
Reply 22
20
Chest and back
Lat pulls 1x10 110lbs
1 x 10 120lbs
1 x 10 130lbs PB
Sitting rows - 1 x 10 level 9
3 x 10 level 10
Dumbbell chest press 3 x 10 22.5kgs
Flys 3 x 8 17.5 kgs (I havent been working my chest much recently - I wouldnt have used this high a weight, however, a guy had pretty much every weight out - didnt have a choice!)
I would have done some more - but there was only 2 benches today - and mine got pinched by some suped up crazy mofo.. I wasnt going to argue!
BW rows - 3 x 10 getting easier - I'll increase this number over the coming weeks
Standing rows - 1 x 10 30 kg
1 x 10 40 kg
1 x 10 45 kg
Did 15 mins of abs - need to do more - I've lost the ability to do a sit up, without locking my feet
Back feels worked - I need to do some chest - I'll do it later this week, along side some legs and abs
Lat pulls 1x10 110lbs
1 x 10 120lbs
1 x 10 130lbs PB
Sitting rows - 1 x 10 level 9
3 x 10 level 10
Dumbbell chest press 3 x 10 22.5kgs
Flys 3 x 8 17.5 kgs (I havent been working my chest much recently - I wouldnt have used this high a weight, however, a guy had pretty much every weight out - didnt have a choice!)
I would have done some more - but there was only 2 benches today - and mine got pinched by some suped up crazy mofo.. I wasnt going to argue!
BW rows - 3 x 10 getting easier - I'll increase this number over the coming weeks
Standing rows - 1 x 10 30 kg
1 x 10 40 kg
1 x 10 45 kg
Did 15 mins of abs - need to do more - I've lost the ability to do a sit up, without locking my feet
Back feels worked - I need to do some chest - I'll do it later this week, along side some legs and abs
Reply 23
20
1.5 hours of frisbee training
Reply 24
20
Vertical shoulder raises (same starting exercise as last weeks shoulder day) 3 x 10 20kg
Lateral deltoid raises (with different hand oreintation) 3 x 10 15kg
Trap shrug 3 x 15 50kg
3 x 10 65kg
Holding the 32.5kg dumbbell was an experience though!
Cable Iron cross - 1 x 10 level 7
1 x 10 level 9
1 x 10 level 10
E/Z bar barbell facelift 1 x 10 20kg
3 x 7 30kg
Lying down dumbbell raise 1 x 15 17.5kg
2 x 12 22.5 kg
Seated dumbbell shoulder presses 2 x 10 17.5kg
1 x 10 20kg (much easier than before)
Then did some ab stuff
Tomorrow shall be either a rest day or leg day
Lateral deltoid raises (with different hand oreintation) 3 x 10 15kg
Trap shrug 3 x 15 50kg
3 x 10 65kg
Holding the 32.5kg dumbbell was an experience though!Cable Iron cross - 1 x 10 level 7
1 x 10 level 9
1 x 10 level 10
E/Z bar barbell facelift 1 x 10 20kg
3 x 7 30kg
Lying down dumbbell raise 1 x 15 17.5kg
2 x 12 22.5 kg
Seated dumbbell shoulder presses 2 x 10 17.5kg
1 x 10 20kg (much easier than before)
Then did some ab stuff
Tomorrow shall be either a rest day or leg day
Reply 25
20
Had frisbee first thing this morning for an hour
This evening - some legs and some stuff
Leg press - ~130kg 1 x 10
~150kg 1 x 10
~160kg 3 x 10
~180kg 1 x 10 New PB! I was astounded by how good it felt!
I say about weight as it is incremented in pounds.. hence in kilos it isnt rounded
Did some leg extensions (works medial quads a lot) a set of 10 of levels 5, 6 and 7
Hammer curl with tricep bar 2 x 10 17.5kg
1 x 10 20kg
1 x 10 22.5kg
By far my best ever - I'm impressed!
Dumbbell bicep curls - 2 x 10 25kg
1 x 5 30kg
Needs improving still
Incline dumbbell bench press 1 x 10 17.5 kg
1 x 10 20kg
1 x 10 22.5 kg
Surprisingly alright
Just a mix up session - too tired to concentrate on one area - I would have done squats but I prefer to do them with someone - dont feel confident enough in my technique to do it alone
This evening - some legs and some stuff
Leg press - ~130kg 1 x 10
~150kg 1 x 10
~160kg 3 x 10
~180kg 1 x 10 New PB! I was astounded by how good it felt!
I say about weight as it is incremented in pounds.. hence in kilos it isnt rounded
Did some leg extensions (works medial quads a lot) a set of 10 of levels 5, 6 and 7
Hammer curl with tricep bar 2 x 10 17.5kg
1 x 10 20kg
1 x 10 22.5kg
By far my best ever - I'm impressed!
Dumbbell bicep curls - 2 x 10 25kg
1 x 5 30kg
Needs improving still
Incline dumbbell bench press 1 x 10 17.5 kg
1 x 10 20kg
1 x 10 22.5 kg
Surprisingly alright
Just a mix up session - too tired to concentrate on one area - I would have done squats but I prefer to do them with someone - dont feel confident enough in my technique to do it alone
Reply 26
20
Saturday was a rest day, whilst Sunday I played 2 hours of frisbee and 2 hours of 5 aside football
Yesterday was arm day
E/Z bar curls - 1 x 10 15kg
2 x 10 17.5 kg
1 x 6 20kg
Skull crushers 2 x 10 15kg
2 x 10 17.5 kg
Hammer curl with ticep bar 2 x 10 17.5
1 x 10 20kg
Dumbbell tricep extensions 1 x 15 15kg
2 x 10 20kg
Cable tricep extensions 3 x 10 level 4
BW dips - 1 x 15
+ 15 kg 3 x 5
17.5 kg 1 x 5
Today - shoulders
Lying down dumbbell raise - 1 x 15 17.5 kg
2 x 10 20kg
Seated dumbbell press - 1 x 10 40kg
2 x 8 40kg
Lateral dumbbell raises 15kg 3 x 10
20kg 1 x 10
Trap dumbbell shrug 32.5 kg 4 x 15
Cable Iron cross 1 x 10 level 5
2 x 10 level 8
Vertical dumbbell raises 3 x 10 20kg
E/Z bar facelift 1 x 10 20kg
1 x 10 30 kg
2 x 5 30 kg (It might have been 35kg... I cant remember
)
Bicep curl level 3 1 x 10 each arm
level 4 1 x 10 each arm
Yesterday was arm day
E/Z bar curls - 1 x 10 15kg
2 x 10 17.5 kg
1 x 6 20kg
Skull crushers 2 x 10 15kg
2 x 10 17.5 kg
Hammer curl with ticep bar 2 x 10 17.5
1 x 10 20kg
Dumbbell tricep extensions 1 x 15 15kg
2 x 10 20kg
Cable tricep extensions 3 x 10 level 4
BW dips - 1 x 15
+ 15 kg 3 x 5
17.5 kg 1 x 5
Today - shoulders
Lying down dumbbell raise - 1 x 15 17.5 kg
2 x 10 20kg
Seated dumbbell press - 1 x 10 40kg
2 x 8 40kg
Lateral dumbbell raises 15kg 3 x 10
20kg 1 x 10
Trap dumbbell shrug 32.5 kg 4 x 15
Cable Iron cross 1 x 10 level 5
2 x 10 level 8
Vertical dumbbell raises 3 x 10 20kg
E/Z bar facelift 1 x 10 20kg
1 x 10 30 kg
2 x 5 30 kg (It might have been 35kg... I cant remember
)Bicep curl level 3 1 x 10 each arm
level 4 1 x 10 each arm
Reply 27
Original post
by Over2youIf you're just starting out training, make sure you make use of those "newbie gains" because after that, everything just gets slower -_-
My newb gains were fully exploited now 2.5 years down the line gains a slowing down to the pace of a koala bear
Reply 28
20
On Wednesday, I did a brief gym session before two hours of frisbee
Sitting down rows - level 9 - 1 x 10
Level 10 - 2 x 10
Level 11 1 x 10
BW inverted rows - 2 x 10
1 x 15
Dummbell chest press 22.5 kg 1 x 10
25kg 1 x 10
1 x 8
Flat flys 17.5kg 2 x 10
Yesterday I had off, I'll be in the gym later
Sitting down rows - level 9 - 1 x 10
Level 10 - 2 x 10
Level 11 1 x 10
BW inverted rows - 2 x 10
1 x 15
Dummbell chest press 22.5 kg 1 x 10
25kg 1 x 10
1 x 8
Flat flys 17.5kg 2 x 10
Yesterday I had off, I'll be in the gym later
Reply 29
20
Chest and back continued
Incline dumbbell bench - 45 kg 2 x 10
1 x 8
1 x 4
(The eight was due to my shoulder locking up - an old injury, that occassionally causes my shoulder to lock - so I did 4 to compensate for not completing the set)
Incline flys - 2 x 10 30kg
1 x 10 35kg
Decline flys
1 x 10 30kg
2 x 10 35 kg
Sitting rows - 1 x 10 level 10
2 x 10 level 12
Lat pulls 3 x 10 ~130lbs (I can never remember what it is in kg!)
Bent over rows - 40kg 1 x 10
45 kg 2 x 10
Leg press - 1 x 10 126kg
1 x 10 136kg
1 x 10 176 kg
Then some ab stuff
Chest and back now feel properly worked for this week!
Incline dumbbell bench - 45 kg 2 x 10
1 x 8
1 x 4
(The eight was due to my shoulder locking up - an old injury, that occassionally causes my shoulder to lock - so I did 4 to compensate for not completing the set)
Incline flys - 2 x 10 30kg
1 x 10 35kg
Decline flys
1 x 10 30kg
2 x 10 35 kg
Sitting rows - 1 x 10 level 10
2 x 10 level 12
Lat pulls 3 x 10 ~130lbs (I can never remember what it is in kg!)
Bent over rows - 40kg 1 x 10
45 kg 2 x 10
Leg press - 1 x 10 126kg
1 x 10 136kg
1 x 10 176 kg
Then some ab stuff
Chest and back now feel properly worked for this week!
Reply 30
Original post
by Angry cucumberx
I know I'm just a measly beginner, but why the lack of squats? I have nothing against the leg press, but if you are doing one main leg movement...
Regardless, stick at it mate.
Reply 31
20
Original post
by Converse RockerI know I'm just a measly beginner, but why the lack of squats? I have nothing against the leg press, but if you are doing one main leg movement...
Regardless, stick at it mate.
Regardless, stick at it mate.
As I play football twice a week and Ultimate frisbee 3 times a week - I like to be able to have a couple of days that I can walk without pain
Friday is often leg day for us (theres three of us, who go to the gym together) however, as I have an all day frisbee tournament on Sunday - I want to be able to run around for it!
I only jump on the leg press machine when all the benches are being used and the cable machine is being used
I'll probs do some squatting either next week or the week after next, as I wont have a frisbee tournament then
I'm not much more than a beginner, my flatmate Blackbelt has pretty much shown me the ropes of being in the gym!
Reply 32
20
Just did some bicep stuff today as I'm playing frisbee tomorrow
Dumbbell bicep curl 12.5 kg dumbbell 2 x 10 each arm
1 x 8
15kg 2 x 3 (New weight, big step up!)
Hammer curl with tricep bar - 20kg 2 x 10
3 x 4 (
Holy god it was painful, usually I only do one set on 10kg each side...)
E/Z bar 2 x 10
1 x 8
1 x 4 (disappointed in that - should have manned up and got 3 sets of 10 out)
Tricep kickbacks 1 x 10 10kg
2 x 10 12.5 kg
Dumbbell bicep curl 12.5 kg dumbbell 2 x 10 each arm
1 x 8
15kg 2 x 3 (New weight, big step up!)
Hammer curl with tricep bar - 20kg 2 x 10
3 x 4 (
Holy god it was painful, usually I only do one set on 10kg each side...) E/Z bar 2 x 10
1 x 8
1 x 4 (disappointed in that - should have manned up and got 3 sets of 10 out)
Tricep kickbacks 1 x 10 10kg
2 x 10 12.5 kg
Reply 33
20
All day indoor frisbee tournament yesterday - shambolically tired today!
Reply 34
20
So on Wed - did some chest and a little triceps before 2.5 hours of frisbee
Cable tricep extensions with rope - 3 x 10 level 4
Flat dumbbell chest press - 1 x 10 22.5kg
2 x10 25kg
Incline flys - 3 x 10 17.5kg
I think I did something else... but I cant remember - I should really do this everyday rather than when I can be bothered!
Today - arms
E/Z bar bicep curl - 1 x 10 15kg
1 x 10 17.5 kg
1 x 10 20kg
1 x 5
Dumbbell tricep extension (over head) - 1 x 10 17.5kg
2 x 15 17.5 kg
1 x 15 20kg
BW dips 1 x 15
+ 25 kg 1 x 2 good god.
+ 20 2 x 5
Hammer curl with tricep bar - 2 x 10 17.5kg
1 x 8 20kg
1 x 6 20kg
Skullcrushers - 1 x 10 15kg
17.5kg 1 x 10
1 x 6
Also did an hours 5 aside football aswell.
Next week I'm going to give myself some targets for the month ahead before breaking up for the end of term - and then a fortnights lambing!
Cable tricep extensions with rope - 3 x 10 level 4
Flat dumbbell chest press - 1 x 10 22.5kg
2 x10 25kg
Incline flys - 3 x 10 17.5kg
I think I did something else... but I cant remember - I should really do this everyday rather than when I can be bothered!
Today - arms
E/Z bar bicep curl - 1 x 10 15kg
1 x 10 17.5 kg
1 x 10 20kg
1 x 5
Dumbbell tricep extension (over head) - 1 x 10 17.5kg
2 x 15 17.5 kg
1 x 15 20kg
BW dips 1 x 15
+ 25 kg 1 x 2 good god.
+ 20 2 x 5
Hammer curl with tricep bar - 2 x 10 17.5kg
1 x 8 20kg
1 x 6 20kg
Skullcrushers - 1 x 10 15kg
17.5kg 1 x 10
1 x 6
Also did an hours 5 aside football aswell.
Next week I'm going to give myself some targets for the month ahead before breaking up for the end of term - and then a fortnights lambing!
Reply 35
20
Shoulder day
Vertical shoulder raises 3 x 10 10kg dumbbells
Easy now - time to move up
Lateral raises 3 x 10 10kg dumbbells
Sitting dumbbell press 3 x 8 20kg
1 x 10 20kg dumbbells
Trap shrug 32.5kg dumbbell 1 x 10
3 x 15
Lying down dumbbell raise - 1 x 15 22.5 kg
2 x 10 25kg
E/Z bar facelift 2 x 10 30kg
2 x 5 30kg
Did an hours cardio first thing this morning as well
Vertical shoulder raises 3 x 10 10kg dumbbells
Easy now - time to move up
Lateral raises 3 x 10 10kg dumbbells
Sitting dumbbell press 3 x 8 20kg
1 x 10 20kg dumbbells
Trap shrug 32.5kg dumbbell 1 x 10
3 x 15
Lying down dumbbell raise - 1 x 15 22.5 kg
2 x 10 25kg
E/Z bar facelift 2 x 10 30kg
2 x 5 30kg
Did an hours cardio first thing this morning as well
Reply 36
20
Outdoor frisbee tournament yesterday; I'm knackered!
Reply 37
20
Chest and tricep day
BW dips - 1 x 15
+ 20kg 1 x 5
+ 22.5kg 1 x 5
+ 25kg 1 x 5
+ 30 kg 1 x 5 Never before have I felt burn like it!
Dumbbell tricep extensions - 1 x 10 17.5kg
1 x 10 20kg
1 x 10 22.5 kg
Dumbbell bench press 25kgs 3 x 8
Incline flys 3 x 8 17.5 kgs
Incline bench press 22.5 kg 1 x 8
1 x 6
1 x 5
Chest press machine - ~50kg
~60kg
~70kg
Then I did a lot of ab work - started doing sit ups, with a bench hooked over the smiths machine... painful!
I'll post targets later today or tomorrow
BW dips - 1 x 15
+ 20kg 1 x 5
+ 22.5kg 1 x 5
+ 25kg 1 x 5
+ 30 kg 1 x 5 Never before have I felt burn like it!
Dumbbell tricep extensions - 1 x 10 17.5kg
1 x 10 20kg
1 x 10 22.5 kg
Dumbbell bench press 25kgs 3 x 8
Incline flys 3 x 8 17.5 kgs
Incline bench press 22.5 kg 1 x 8
1 x 6
1 x 5
Chest press machine - ~50kg
~60kg
~70kg
Then I did a lot of ab work - started doing sit ups, with a bench hooked over the smiths machine... painful!
I'll post targets later today or tomorrow
Reply 38
20
Calluses on my hands are sore today 
Hence some low reps on back - machine grips hurt
Sitting down rows 1 x 10 level 11
1 x 12 level 12
1 x 13 level 13
Sitting down rows wide grip level 11 1 x 10
2 x 8 (hands = ouch)
Lat pulls 130lbs 2 x 6
1 x 8 (hands again - not heavy!)
1 x 10 - went through the pain
Dumbbell bicep curl 12.5 kg each hand 3 x 10
Dumbbell hammer curl 12.5 kg 4 x 10
E/Z bar curl 17.5kg 1 x 10
20kg 1 x 10
22.5 1 x 10
1 x 3
Alternating kettle bell throw and catch 8kg kettle bell (the heaviest one in the gym )
3 x 15
Going to play football later - might pop into the gym and finish my back exercises - gym was heaving when I was in!
Hence some low reps on back - machine grips hurtSitting down rows 1 x 10 level 11
1 x 12 level 12
1 x 13 level 13
Sitting down rows wide grip level 11 1 x 10
2 x 8 (hands = ouch)
Lat pulls 130lbs 2 x 6
1 x 8 (hands again - not heavy!)
1 x 10 - went through the pain
Dumbbell bicep curl 12.5 kg each hand 3 x 10
Dumbbell hammer curl 12.5 kg 4 x 10
E/Z bar curl 17.5kg 1 x 10
20kg 1 x 10
22.5 1 x 10
1 x 3
Alternating kettle bell throw and catch 8kg kettle bell (the heaviest one in the gym
)3 x 15
Going to play football later - might pop into the gym and finish my back exercises - gym was heaving when I was in!
(edited 12 years ago)
Reply 39
20
Did go back into the gym
Lat Pulls 130lbs 1 x 10
BW rows - 2 x 15
1 x 12
Dead happy with that
I have doms in my arms today... painful!
Targets
So as I have just under a month left of this term... some targets
Arms: BW dips + 30 kg 10 reps
Bicep curl - 15kg 10 reps
Chest - Dumbbell bench press - 30 kg 3 sets of 10
Shoulder - dumbbell seated overhead press 22.5kg/25kg depending dumbbell each side for 10 reps
Back - 20 reps of BW rows
Abs - To be able to do a sit up without something on my feet! My abs arent strong at all
The reason for no legs - I play too much sport to do legs often, as I need to be able to run!
Lat Pulls 130lbs 1 x 10
BW rows - 2 x 15
1 x 12
Dead happy with that
I have doms in my arms today... painful!
Targets
So as I have just under a month left of this term... some targets
Arms: BW dips + 30 kg 10 reps
Bicep curl - 15kg 10 reps
Chest - Dumbbell bench press - 30 kg 3 sets of 10
Shoulder - dumbbell seated overhead press 22.5kg/25kg depending dumbbell each side for 10 reps
Back - 20 reps of BW rows
Abs - To be able to do a sit up without something on my feet! My abs arent strong at all
The reason for no legs - I play too much sport to do legs often, as I need to be able to run!
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