Journal y0

[Wardie]

Part way into a new TBT routine and getting back into training properly.

10/05/10

All lifts as explosively as possible, if weight cannot be accelerated weight is lowered of set stopped.

Flat Bench
3x50KG
3x55KG
3x60KG
3x65KG
3x70KG
3x75KG
3x75KG

BOR (45 degrees)
3x40KG
3x45KG
3x45KG
3x50KG
3x50KG

Seated Row
3x65KG
3x65KG

Seated DB Shoulder Press
3x22.5KG
3x22.5KG
3x22.5KG
3x25KG
3x25KG
3x25KG
3x25KG

Hammer Bar Curl
3x25KG
3x25KG
3x27.5KG
3x27.5KG
3x27.5KG
3x30KG
3x30KG

[Wardie]

12/05/10

All lifts as explosively as possible

Flat Bench
8x65KG
8x65KG
8x65KG

Seated Row
8x50KG
8x50KG
8x57.5KG

Seated DB Shoulder Press
8x20KG
8x20KG
8x20KG

Seated Leg Press
12x110KG
15x125KG
15x140KG

EZ Bar Curls
8x27.5KG
8x27.5KG
8x27.5KG

Not a bad workout, EZ bar is a little too wide for me I think the grip is uncomfortable.

[Wardie]

14/05/10

Flat Bench
15x55KG
15x55KG

Seated Row
15x42.5KG
15x42.5KG

A1: Seated DB Shoulder Press 15x15KG, 15x15KG
A2: Bent over DB Lateral Raise 15x5KG, 15x5KG

Seated Leg Press
15x140KG
15x140KG

Alternating DB Curls
15x12.5KG
15x12.5KG

Crunches
15
15

[Wardie]

18/05/10

Decline Bench
3x55KG
3x60KG
3x65KG
3x70KG
3x75KG
3x80KG
3x80KG

BOR
3x40KG
3x45KG
3x50KG
3x55KG
3x60KG
3x60KG
3x65KG

Military Press
3x25KG
3x30KG
3x35KG
3x40KG
3x45KG
3x45KG


Seated Leg Press
3x110KG
3x117.5KG
3x125KG
3x132.5KG
3x140KG
3x147.5KG
8x155KG

Alternating Hammer Curls
3x15KG
3x15KG
3x15KG
3x15KG
3x20KG
3x20KG

[Wardie]

19/05/10

Decline Bench
8x67.5KG
8x67.5KG
8x67.5KG

Hammer Grip Pull Up
8xBody
7xBody
6xBody

Seated DB Shoulder Press
8x22.5KG
8x22.5KG
8x22.5KG

Straight Bar Cable Curl
8x35KG
8x40KG
8x45KG

Seated Leg Press
Can't remember, knee was being a bit funky.

[Wardie]

22/05/10

Flat Bench
15x55KG
15x55KG
11x55KG (R) 4x55KG

Seated Row
15x42.5KG
12x50KG
15x42.5KG

A1: Seated DB Shoulder Press 10x15KG, 10x15KG, 10x15KG
A2: Bent over DB Lateral Raise 10x7.5KG, 10x7.5KG, 8x7.5KG

Zottman Curls
10x10KG
10x10KG
10x10KG

Seated Leg Press
15x140KG
15x140KG

Started to get a little tired towards the end of this one!

[Wardie]

Had a bad cold/hayfever all week but back training again today. Going to go with a 3 day split as i've been training full body for a while and it'll do me some good to hit the muscles harder.