See Monkfish grow....

[suj]

Quote

Thanks guys!

Suj, I think it was you who first suggested I start a journal and you're right. Very handy. Im hoping to look back in a few months and see some progress instead of just constantly guessing at how im getting on.

The deads were fun, but my hands are burning now!!

haha was it? i don't even remember lol, i suggest it to alot of people, as this forum doesn't have idiots who are always trying to belittle all the things you do, instead they help to make you better

and your right, as i never used to even write what i did, so i just guess i did "x-amout" 4months ago, now i can go "lemme check what i did may the 1st etc"

haha calluses? i love them (used to wear gloves before, but past 3-4 months been going "hand-naked" and my grip is so much better!)

[Monkfish]

Another euphoric training session. Enjoyed lifting today, and only partly due to the women's circuit training going on next door

15 degree incline dumbell press
17.5kg x 12
30kg x 10
32.5kg x 6

Overhead press
40kg x 8
40kg x 7

15 degree incline fly
17.5kg x 10
17.5kg x 9

Weighted dips
10kg x 8
10kg x 6

Finished the session with some overhead tricep extensions, weighted cable crunches and finally some high-rep machine chest presses.

My overhead press is weak as i've only just started, so I really want to work on increasing that over the next few months. I also still have some nerve damage in my righ hand from my long-distance bike ride, which hampered my dips. Only minor issues though....

Cheers to all who suggested changing the angle of incline, got a good chest pump today, so fingers crossed for DOMS tomorrow

[dope540]

hahah i would've done some deadlifts. the motion of a deadlift and womens circuit class next door is a good combo for me. hahaha

[Monkfish]

Haha,

Pelvic thrusts
x 1,000,000,000

[dope540]

i think LH is offering to help you oil up. hahahaa

[Monkfish]

I leave you guys for 5 minutes and return to allegations of an oily, fish rash.... which, of course i do not have

Anyway, it was OAP yoga today, so no distractions during my morning leg session!

Squats
60kg x 10
100kg x 8
120kg x 6
140kg x 4


Walking lunges
20kg x 18steps
20kg x 18steps
20kg x 18steps


Straight leg deadlifts
60kg x 12
70kg x 12
80kg x 12


Hamstring curls
110kg x 10
130kg x 8
90kg x 15


Single leg extensions
35kg x 12 each
45kg x 15each


Calf raises
55kg x 12
65kg x 12

Felt good today, despite jogging a couple of miles yesterday evening! Was annoyed at how heavy the last set of squats felt tho - I'm going to drop to 130kg next session and rep them out a bit before going back up to that weight.

[Monkfish]

Back session today

Missed out deads, as hammered them last time and my legs still ache from Sunday, so decided to focus on upper back and lat width today.

Weighted wide-grip pullups
no weight x 6
10kg x 7
10kg x 6
no weight x 6


Wide grip machine rows
50kg x 15
60kg x 12
60kg x 12


Lying cable pullovers
8 stack x 20
10 stack x 12


Wide grip lateral pulldown
50kg x 15
60kg x 12


Finished up with some single arm rows and bicep work, then went home nackered! Today was a long one at work, and recent heavy sessions meant I felt like upping the reps and focussing my workout a little more. That's ok though, I think workouts should be a little instinctive.

Oh, and next back session I WILL increase the reps on my deadlift!!

[cheef]

looks good man nice structure to routine maybe add some laterals or do hcnpp on chest shoulder day

[Monkfish]

Cheers Cheef, if im honest shoulders have always been a bit of an after-thought in my training, tagged into other workout days randomly.

I've recently added in overhead presses and rotator cuff work to chest day tho, so i'll add some lateral raises to my back day and see how the old delts progress.

Am racking my brains to think what hcnpp stands for too haha!

[suj]

Hang Cleans 'n' Push Press hehe

i was the same, now i have emphasised my delts more, makes your front stance look so much wider (well i already have really wide shoulders)