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Thread: My training diary

  1. Default Lower + arms

    #2571
    MP Veteran

    Join Date
    Jul 2006
    Location
    UK
    Age
    31
    Posts
    4,343
    Front squat
    20kg x 8
    60kg x 3
    80kg x 3
    100kg x 3
    120kg x 5 x 3
    (19 minutes)

    Paused squat
    100kg x 1
    120kg x 1
    130kg x 5 x 1
    120kg x 3

    Standing calf raises Smith
    30kg x 10
    50kg x 9
    40kg x 10
    30kg x 10

    Straight bar push downs
    27kg x 8
    36kg x 8
    45kg x 1 ds 42kg x 2
    32kg x 8
    27kg x 8

    Hammer curls
    14kg x 8
    18kg x 8
    22kg x 6
    18kg x 8
    16kg x 8

    52 minutes. Bodyweight 15st 12.5lbs.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  2. Default Lower + arms

    #2572
    MP Veteran

    Join Date
    Jul 2006
    Location
    UK
    Age
    31
    Posts
    4,343
    Squat
    20kg x 10
    60kg x 3
    100kg x 2
    110kg x 1
    120kg x 1
    130kg x 1
    140kg x 1
    150kg x 1
    160kg x 1
    150kg x 2
    140kg x 3
    130kg x 4
    23 minutes

    Speed Deadlift
    60kg x 1
    120kg x 8 x 1

    Overhead db extensions
    24kg x 8
    28kg x 8
    32kg x 8
    36kg x 6
    32kg x 9

    Incline db curls
    16kg x 8
    18kg x 6
    16kg x 5
    14kg x 5
    12kg x 8

    47 minutes. Bodyweight 15st 13lbs.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  3. Default Upper

    #2573
    MP Veteran

    Join Date
    Jul 2006
    Location
    UK
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    31
    Posts
    4,343
    Bench press
    20kg x 10
    60kg x 3
    80kg x 3
    100kg x 3
    115kg x 5 x 3 (7 reps paused)
    13 minutes

    Seated machine rows
    27kg x 8
    36kg x 8
    45kg x 8
    59kg x 8
    73kg x 5
    52kg x 8

    Lateral raises
    10kg x 8
    12kg x 8
    14kg x 6
    12kg x 7
    10kg x 8

    Lying Ez skull crushers
    5kg x 8
    10kg x 8
    15kg x 8
    20kg x 8
    25kg x 5
    20kg x 7

    Concentration curls
    14kg x 8
    16kg x 8
    18kg x 7
    16kg x 6
    14kg x 5

    42 minutes. Bodyweight 15st 13lbs.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  4. Default Lower + arms

    #2574
    MP Veteran

    Join Date
    Jul 2006
    Location
    UK
    Age
    31
    Posts
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    Front squat
    20kg x 8
    60kg x 2
    80kg x 2
    100kg x 2
    120kg x 4, 3, 2, 1, 4, 3, 2, 1
    21 minutes

    Squat
    100kg x 1
    120kg x 7 x 1

    I read a great article by Dan John about squatting. He asks the question, "are you front squatting your back squat?". I shifted my stance and back position and these felt crazy easy. Less quad, more hip and back.

    Calf press
    97kg x 10
    147kg x 10
    197kg x 5
    147kg x 7
    97kg x 11

    Hammer curls
    16kg x 6
    20kg x 6
    24kg x 5
    20kg x 6
    16kg x 10

    Straight bar push downs
    27kg x 6
    36kg x 6
    43kg x 3
    36kg x 6
    27kg x 7

    51 minutes. Bodyweight 15st 13.5lbs.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  5.  
    #2575
    Moderator

    Join Date
    Oct 2005
    Location
    ⁢UK
    Posts
    160
    Interesting point about the squatting, I've found through clients and myself that taller guys (in hindsight, obviously) squat more quad dominant with shorter guys able to utilse more RPC and glutes and ending up stronger for it. Personally I try and keep squats more over quads just for intended equal hypertrophy of quads, although I tend to adopt the same positioning for leg press, so maybe I should squat more RPC dominant and see if strength reflects.
    Now accepting new Online Coaching clients, get in touch! Read my training log.

    Disclaimer:
    All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.

    James is a Global Moderator.
  6. Default Upper

    #2576
    MP Veteran

    Join Date
    Jul 2006
    Location
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    Age
    31
    Posts
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    Bench press
    20kg x 8
    60kg x 4
    80kg x 2
    100kg x 2
    115kg x 4, 3, 2, 1, 4, 3, 2, 1 lrp on each set
    15 minutes

    Lat pull down underhand grip
    32kg x 6
    45kg x 6
    59kg x 6
    73kg x 6
    86kg x 6
    100kg x 3
    79kg x 5
    59kg x 7

    Seated Smith btn press
    Bar x 6
    20kg x 6
    40kg x 6
    30kg x 6
    20kg x 6

    Overhead db extention
    10kg x 6
    12kg x 6
    14kg x 3
    12kg x 5
    10kg x 5 really weak at this

    Incline curls
    16kg x 6
    18kg x 6
    20kg x 3
    18kg x 4
    16kg x 5

    41 minutes. 16st 0.75lbs.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  7. Default Lower + arms

    #2577
    MP Veteran

    Join Date
    Jul 2006
    Location
    UK
    Age
    31
    Posts
    4,343
    Squat
    20kg x 8
    60kg x 2
    100kg x 2
    120kg x 2
    140kg x 2
    160kg x 1
    140kg x 3 x 3
    23 minutes. With my new and improved squat technique.

    Deadlifts
    70kg x 1
    125kg x 8 x 1

    Lying db skullcrusher
    10kg x 6
    12kg x 6
    14kg x 5
    12kg x 6
    10kg x 6
    Much easier on the elbows

    Concentration curls
    14kg x 6
    16kg x 6
    18kg x 6
    20kg x 4
    18kg x 4
    16kg x 6

    41 minutes.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  8.  
    #2578
    MP Veteran

    Join Date
    Jul 2006
    Location
    UK
    Age
    31
    Posts
    4,343
    Quote Quote
    Originally Posted by James View Post
    Interesting point about the squatting, I've found through clients and myself that taller guys (in hindsight, obviously) squat more quad dominant with shorter guys able to utilse more RPC and glutes and ending up stronger for it. Personally I try and keep squats more over quads just for intended equal hypertrophy of quads, although I tend to adopt the same positioning for leg press, so maybe I should squat more RPC dominant and see if strength reflects.

    I've never ever tried low bar. Pretty ridiculous now I think about it. Really feels a lot more secure so shall start adding weight and volume now I feel more fluid with the technique.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  9. Default Bench press and arms

    #2579
    MP Veteran

    Join Date
    Jul 2006
    Location
    UK
    Age
    31
    Posts
    4,343
    Bench press
    20kg x 10
    60kg x 2
    80kg x 2
    100kg x 2
    120kg x 5 x 2 (6 paused)
    10 minutes

    Hammer curls
    16kg x 8
    20kg x 8
    24kg x 5
    22kg x 5
    20kg x 6
    18kg x 7

    Straight bar push downs
    27kg x 8
    36kg x 8
    45kg x 3
    36kg x 9

    21 minutes.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  10. Default Upper

    #2580
    MP Veteran

    Join Date
    Jul 2006
    Location
    UK
    Age
    31
    Posts
    4,343
    Bench press
    20kg x 8
    60kg x 3
    80kg x 3
    100kg x 3
    120kg 5 x 3 lrp
    14 minutes

    Rear delt flyes
    45kg x 8
    59kg x 8
    73kg x 6
    59kg x 8
    45kg x 9

    Behind the neck press Smith
    10kg x 8
    30kg x 8
    40kg x 5
    30kg x 7
    20kg x 9

    Incline db curls
    16kg x 8
    18kg x 6
    16kg x 5 really tired by this point so didn't push it

    Overhead barbell extensions
    10kg x 8
    15kg x 8
    25kg x 8
    30kg x 8
    25kg x 8
    15kg x 12

    38 minutes. Bodyweight 16st 1.25lbs.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html

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