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Reply With QuoteTuesday the routine is this:
- Warm up Run 5mins
- 1min @ 4.4Km/h
- 1min @ 6.6 Km/h
- 1min @ 10.3Km/h
- 1min @ 6.6 Km/h
- 1min @ 4.4Km/h
- DB Row
- Overhead Row
- 12 x 6
- 10 x 8
- 8 x 12.5
- 6 x 15
- 12 x 12.5
Rest
- 12 x 17.5
- Skull Crusher
- Dips
- 12 x 4
- 10 x 6
- 8 x 6
- 6 x 6
- 12 x 4
Rest
- (Until Failure) - 20 (Hold for 10 secs) 5 more
- Tricep Kickback
-Dips
- 12 x 4
- 10 x 6
- 8 x 6
- 6 x 6
- 12 x 4
Rest
- (Until Failure) - 20
- Tricep Pullups
- (Until Failure) - 20
- Reverse Flyes
- Reverse Row
- 12 x 6
- 10 x 8
- 8 x 12.5
- 6 x 15
- 12 x 12.5
Rest
- 12 x 17.5
- Plank (Until Failure)
- 2min 50s
- 5 Min Run
- (Same As Above)
Wednesday the routine is this:
- Warm up Run 5mins
- 1min @ 4.4Km/h
- 1min @ 6.6 Km/h
- 1min @ 10.3Km/h
- 1min @ 6.6 Km/h
- 1min @ 4.4Km/h
- Swiss Ball Crunch
- Swiss Ball Side Bends
- Until Failure
Rest
- Right Hand Side (Until Failure)
- Left Hand Side (Until Failure)
- Swiss Ball Side Bends (Twisted for Back Obliques)
- Swiss Ball Back Extensions
- Right Hand Side (Until Failure)
- Left Hand Side (Until Failure)
Rest
- 15 Reps (2 Sets)
- Ab Strech- Lateral Raises
- (Hold for 10 secs) 2 Sets
- Barbell Rollouts
- 12 x 3
- 10 x 4
- 8 x 4
- 6 x 6
- 12 x 4
Rest
- Bar With 15Kg Weights (Until Failure)
- Plank (Until Failure)
- 5 Min Run
- 2min 50s
- (Same As Above)
-
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Gain Muscle - Workout Log OF DEATH!
#1 10-04-2009 10:32 PMGET TO THA CHOPPA!
- Join Date
- Mar 2009
- Location
- Newry, NI
- Age
- 21
- Posts
- 2,176
So its me again,
New Thread and this time it's ORGANISED
Okay so my current state:
Pretty bad nick I know =/
Anyway,
The format for a normal set is as follows:
- Exercise
- Reps x Weight (Kg)
If it is a Superset then the colour will be like this:
- Exercise #1
- Reps x Weight (Kg)
- Reps x Weight (Kg)
So here goes,
At the mo the trainer has me on this routine:
Monday - Chest / Biceps
Tuesday - Back / Triceps
Wednesday - Core/ Cardio
Thursday - Quads / Shoulders
Friday - Hamstrings / Calfs
Saturday - Core / Cardio
Sunday - Off
So for Monday the routine is this:
- Warm up Run 5mins
- 1min @ 4.4Km/h
- 1min @ 6.6 Km/h
- 1min @ 10.3Km/h
- 1min @ 6.6 Km/h
- 1min @ 4.4Km/h
- Bench Press
- 12 x 30
- 10 x 35
- 8 x 37.5
- 6 x 40
- 12 x 30
- 12 x 12.5
- Incline Bench DBs
- 12 x 6
- 10 x 6
- 8 x 8
- 6 x 10
- 12 x 6
- 12 x 6
- EZ Bar
- 12 x 8.5
- 10 x 13.5
- 8 x 16
- 6 x 16
- 12 x 13.5
- 20
- Press Ups
- 40
- Plank (Until Failure)
- 2min 50s
- 5 Min Run
- (Same As Above)
Ill post up the other days later (;
Im trying to move to a Push/Pull/Legs Thing though,
Not quite sure where to start,
Ill finish the log and any comments you guys have ill appreciate greatly ^^,Last edited by Mutated_Hair; 10-04-2009 at 10:55 PM. Reason: Title Edit
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#2 10-04-2009 10:33 PMGET TO THA CHOPPA!
- Join Date
- Mar 2009
- Location
- Newry, NI
- Age
- 21
- Posts
- 2,176
Last edited by Mutated_Hair; 11-04-2009 at 03:50 AM.
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#3 10-04-2009 10:33 PMGET TO THA CHOPPA!
- Join Date
- Mar 2009
- Location
- Newry, NI
- Age
- 21
- Posts
- 2,176
Reserved for more
-
#4 10-04-2009 10:34 PMGET TO THA CHOPPA!
- Join Date
- Mar 2009
- Location
- Newry, NI
- Age
- 21
- Posts
- 2,176
And The Last Reserved Spot
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#5 10-04-2009 10:43 PMMP Senior
- Join Date
- May 2007
- Location
- Plymouth
- Posts
- 288
If this is a journal then you should have posted it in the journal section, im sure someone will move it for you if want.
5% off your first order MP29070 -
#6 10-04-2009 10:48 PMPowered by Veggie Curry
- Join Date
- Mar 2008
- Location
- Birmingham
- Posts
- 3,696
yep wrong section mate lol MODS? where are you? lol
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#7 10-04-2009 11:01 PMMP L337
- Join Date
- Nov 2006
- Location
- Bristol
- Age
- 24
- Posts
- 2,308
Moved
Using this code with your first order will make you a ripped machine. Use with the up most of care!MP2484*may or may not make you a ripped machine...infact it most certainly wont.
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.
sendos is a Supplements & Training and Diet Moderator. -
#8 10-04-2009 11:04 PMGET TO THA CHOPPA!
- Join Date
- Mar 2009
- Location
- Newry, NI
- Age
- 21
- Posts
- 2,176
QuoteOriginally Posted by suj
Sorry about that guys QuoteOriginally Posted by sendos
Comments ^__^ -
#9 10-04-2009 11:08 PMMP L337
- Join Date
- Nov 2006
- Location
- Bristol
- Age
- 24
- Posts
- 2,308
separating hamstrings and quads seems a bit pointless..... Just do one legs session:
ATG squats
Stiff leg deadlifts
DB lunges
Ham curlsUsing this code with your first order will make you a ripped machine. Use with the up most of care!MP2484*may or may not make you a ripped machine...infact it most certainly wont.
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.
sendos is a Supplements & Training and Diet Moderator. -
#10 10-04-2009 11:08 PMBelieve and Achieve
- Join Date
- Mar 2006
- Location
- Birmingham UK
- Posts
- 241
Easy on the colours mate - I find it quite hard to read the grey.. LionHair definitely has some competition in terms of the most colourful posts!
Plain old black will do, you've got too much time on your hands mate!
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