Zero2hero2013 -
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todays training
deadlifts
with in 10 mins
5x3x145kg very happy with this. upping by 5kg increments from now onwards starting to feel it hitting my limits
bent over row
7x5x60kg,
this fealt very good, kept form well, upping to 62.5kg nexy session. i dropped back this session to keep good form.
lat pull down
7x5x137.5lbs going to increase reps a little higher before increasing weight, 7x6 reps aim for next session.
bicep curls
2x7x15kg dumbells
5x7x20kg + ezbar ezbar curls
1x5x150lbs bicep curls machine negatives. ouch lol. was good though.
fin0 -
pulled my kneck on tuesday, so havent trained since. gonna rest up and start fresh next week. rather lose a week then risk serious injury.
hope everyones going strong!0 -
Basic Info:
Age: 27
height: 6ft 2 187cm
Weight: today i am 89kg dry, (not carrying much water)
Basicv background, previously overweight, 17st last march (2011) decided wanted to get healthy, started weight lifting.
So here are my before pics,
so that was then and this is now. i weigh 88kg so pretty close to the original wieght al though i am carrying water. where as last time i dropped all the water off. if that makes sense.
[img][/img]
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my kneck still isnt great.
yesterdays training.
bench press
1x6x60
5x5x77.5
1x4x77.7
1x2x77.5
3x1x90kg
incline dumbells
3x7x25kg
2x5x25kg
2x6xx25
cable crossovers
4x7xsetting 5
3x100 -
Yes Zero! Miring your back! Your pecs are starting to develop into a nice little pair of boobies too! Regards to your neck, it looks like its really long, but you already have massive traps, i wouldnt worry about it too much, but throw in some mega huge shrugs if you want!0
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cheers mate!
todays training, ive decided fo rthe next 3 months i am going to stop doing deadlifts ( i can hear the scream of nooo already lol)
i want to focus on getting wings and not just through redbull. so here is my new simple back routine.
seated cable row overhand wide grip
5x7xsetting 12, 1x6xsetting 12, 1x5xsetting 12
seated cable row overhand close grip
1x5xsetting 12
6x7xsetting 11
lat pull down wide underhand grip
6x7x137.5lbs
1x6x137.5lbs
lat pull down close underhand grip
7x7x137.5lbs
attempt 1 pull up fail lol! aching0 -
todays training
bench press
dont ask me why....
1x5x60
1x4x80
1x4x80 shoulders/chest aching so stopped
shoulder shrugs barbell
3x7x90kg
2x7x50kg
shrugs dumbells
4x7x35kg per db
face pulls
4x7xsetting 12
2x7xsetting 14
1x7xsetting 16
ohp
close grip
4x7x40kg
wider grip
3x7x40kg
fin0 -
todays training
feels like ages with no squatting lol
squats
1x40x15
1x80x8
extensions
1x10x90kg
1x3x122kg
curls
1x70x8
1x90x8 massive strength increase here!
squats
2x5x100kg
extensions
3x5x122kg
curls
3x8-100kg
press ups
1x10x close chest push ups
1x10 diamond plam push ups
1x10 wide stance push ups
1x10 close
1x10 diamon
1x10 wide
fin!0 -
been il for 2 days prior to today, so lacking in energy before i started
todays training
bench press
1x5x60kg warm up
5x7x70kg
1x6x70kg
1x5x70kg
making 46 total reps still with 30-45-60 sec rest
1 month ago it was
bench press
1x5x60kg 1 min rest
1x5x70kg, 30 secs rest
1x4x70kg, 30 secs rest
1x4x70, 45 secs
1x4x70, 45 secs
1x5x70,60 secs
1x4x70, 60 secs
1x4x70 fin
todays dumbell incline training
incline dumbell press
3x5x25kg
2x7x25kg
1x6x25kg
1x5x25kg 40 reps at 25kg per dumbell
a month ago
incline dumbell press
6x5x22.5kg dumbells
1x4x22,5kg dumbells, set number 4. 34 reps at 22.5kg per dumbell
also i did
cable crossovers
5x10xsetting 5 with what i think is really good controlled form defintely handling the weight much better then when i started. going to up to setting 6 again next week. form over strength is what i went for, now lets get some more strength lol.
generally very happy with progression. my chest looks considerably better and is growing rapidly compared to previous experiences.0 -
here is an updated chest pic,
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todays training, generally feel quite drained at the moment. didnt eat enough yesterday. on it today though!
t bar rows (with barbell, one end on the floor hooked in a corner)
1x60x10
3x8x70kg
find that there is so little movement with the exercise, not sure if i am doing it right
seated cable rows
1x6xsetting 13 too heavy
4x8xsetting 11
lat pull down
wide grip
112.5lbsx3x10
deadlifts teehee
1x1x130kg
1x1x150kg
160kg
170 no bealt no straps on all lighter weights
180 belt and straps
failed 2 attempts at 190
not the biggest session but been ill for the first few days so i re group properly next week0 -
bit of a random session today,
ohp with leg bouncing, (more for the negtive part of the exercise)
1x5x40kg, 1x5x50kg 1x5x52.5kg, 1x5x55kg, 2x5x65kg, 1x3x65kg
bench press
1x60x5, 1x72.5x7
decided to do this tomorrow instead.
started core training
double handed cable rotations, first three sets reverse chopping
3x10xsetting 7, think its 12.5x7 so 87.5lbs, left to right and right to left
next were from the top down so chopping movements but keep my cosre stable
3x8x setting 9 left and right again
over head cable crunches, kneeling on the floor cable with rope ends attachments, vertically held above the held the twisting right elbow to left knee, left and right again
5x5xsetting 15 which i think is 175lbs, i wiegh arounf 200 currently, certainly fealt the work as i went up and down to keep stable.
then stupidly did some deadlifts.
1x8x100kg sumo stance. fealt my core struggle here alot.
3x140 sumo stance. stopped at this point, my chest really started hurting which i apply to the obliques being worked heavy.
now eating and resting0 -
the worst possible thing to my bulk has happend, my funds have run out, for the next 24 days im going to focus on gently cutting some fat off. im really quite broke this month so will ve living of very basic food for the next few weeks.lots of rice, chicken and frozen mixed veg. wont be exciting but should help me shift the pounds. i figure im going to go very gently and aim for a 500 calorie deficit. i have alsoa ctually moved myself from sedentary to light active which added 200 more calories. il see how this goes.
today skipped traing, very sore core although much better then yesterday lol.
i did walk 3 miles home though0 -
yesterdays training:
bench press
1x5x60
1x5x70
1x5x80
dumbell press
1x5x25kg
1x5x27.5
1x5x30
1x5x32.5kg
1x3x35kg
cable crossovers
3x8xsetting 6
cable rotations reverse chops
3x8xsetting 8
over head cable crunches i used the lat pull down for this with rope attachments, right arm to left knee and left arm to right knee individually.
4x5x75lbs
10 mins cardio training
2 mins speed 9.4
1 min speed 4.55
2 mins speed 11
1 min 4.5
2 min speed 11
1 min 4.5
1 min speed 15
fin0 -
bench press
1x15x40
1x10x60
2x7x70
squats
1x10x50
1x8x70
1x7x90
leg press
2x430x10
1x510x5
lat pull down
1x10x112.5,2x10x125,
rack pulls
3x8x140kg
hiit running, 12 mins, 8 mins runing 4 mins walking, speeds 4.5 and 110 -
just been looking through my old journal.
thought i would post up yesterdays session as a reflect
bench press
1x10x50kg
1x10x70kg
1x10x72.5kg
1x10x75kg
1x5x80kg could of done more
1x3x85kg could of done more
1x1x90kg
1x1x92.5kg
1xx2x95kg negatives, a little assist on the ups.
squats
1x10x80kg
1x10x100kg
1x5x120kg
1x1x130kg
1x5x100kg
1x3x12-kg
incline barbell bench press
1x10x60kg
1x10x65kg
1x10x70kg
cable crossovers
3x10 single arm at a time alternating setting 5
10 mins run.
think it speaks for itself, some improvement over the past 6 months.0
