Training Journal - MR

[MaxRep]

Online Journal

Stats:
20 y.o
6ft
84.4kg
13% bf

PB's (no DL, back issue won't get into it)
Bench (45k DB, 105 BB)
Squat (90k)
Delt Press (32.5k DB)
Bent over Row (70k)

Supps
CEE (capsulated)
Whey, Oats

Workout:
3 day split ON/OFF/ON/OFF/ON/OFF/OFF

1
Flat DB/BB 5x5
Incline DB/BB 5x5
Weighted Dips 3x10
DB Flys 3x10
Skull Crushers 3x8

2
Weighted Pull ups 5x5
Bent over Row 5x5
E-Z curls 3x8
1-Arm Row 3x8
Cable rope forearm curl 3x10
Shrugs 2x8

3
Squat 5x5
Seated DB delt press 5x5
SLDL 3x8
Side delt raises 3x8
Calf raises 3x10
Rear delt raises 3x8

------------------------------------------------------------------------

Posting all of last weeks workouts in addition to yesterdays.

Calorie intake in excess of 3300

1 week off every 5-6

[MaxRep]

12/01/09
Flat DB 5x5 40k
Incline BB 5x5 80K
Weighted Dips 3X10 12.5
DB Flys 3x10 25k
EZ Skull Crushers 3x8 35k


14/01/09
Weighted belt Pull ups 5x5 7.5k plate
Bent over Row 5x5 60k
E-Z curls 3x8 40k
1-Arm bent over Row 3x8 32.5k DB
Shrugs 2x8 37.5k DB


16/01/09
Squat 5x5 75k
Seated DB delt press 5x5 32.5k
SLDL 3x8 30k
Side DB delt raises 3x8 12.5k
Calf raises 3x10
Rear DB delt raises 3x8 10k

[MaxRep]

19/01/09
Flat DB 5x5 40k
Incline BB 5x5 80K
Weighted Dips 3X10 15k plate
DB Flys 3x10 27.5k
EZ Skull Crushers 3x8 35k

[MaxRep]

21/01/09
Weighted belt Pull ups 5x5 - 5k, 2.5k & 1.25k plates (8.75)
Bent over Row 5x5 65k
E-Z curls 3x8 40k
1-Arm bent over Row 3x8 35k DB
Shrugs 2x8 37.5k DB

[suj]

great weights there mate, really strong!
keep it up!

[MaxRep]

Cheers Buddy, just waiting on those legs to catch up!

[suj]

i know what you mean, i broke my ankle a while back, and my leg strength isn't as it was! but with hard work you should easily gain as you have other overall strength, hows the back? still unable to do deadlifts?

[MaxRep]

I won't be able to deadlift again unfortunately. Not strictly true I suppose, as despite orthopaedics advice sometimes I'll throw in some high rep-low weight deadlifts with absolute form but apart from that.. None. I have a history of problems, had several bouts of surgery for things ranging from herniations to Degenerative Disc Disease. I have a nerve that when inflamed causes me problems but I am pretty much able to keep that to a minimum these days knowing what sets it off. Its annoying though, I did enjoy Deads..

[suj]

thats a bugger mate! don't worry, i'm sure if your doing everything else it wouldn't matter too much

[MaxRep]

Feel the need to log it, currently tucking into THE best brown rice and chicken snack... unparalleld!