Chest - 29/06/09

Pre Bracket:
3 x T-F
50g Protein
25g Creatine

Bench Press - 4 sets
60kg - 10 reps - warm up
105kg - 5 reps
100kg - 5 reps
90kg - 8 reps

Incline Dumbell Press - 3 sets
32kg- 10 reps
32kg - 8 reps
32kg - 8 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g Protein
Tuna Salad

Arms - 26/06/09

Pre Bracket:
3 x T-F
50g Protein
25g Creatine

Skull Crushers - 4 sets
30kg - 12 reps - warm up
40kg - 10 reps
35kg - 10 reps
35kg - 8 reps

Bicep Curl - 4 sets
40kg - 8 reps - warm up
50kg - 5 reps
45kg - 6 reps
40kg - 6 reps

Tricep Dips - 3 sets
25 kg weighted
20 reps
20 reps
20 reps

Preacher curl - 3 sets
30kg - 8 reps
25kg - 10 reps
20kg - 10 reps

Sit ups - 5 sets - 250 in total
60 reps
50 reps
50 reps
50 reps
40 reps

Post bracket:
50g Protein
Tuna Salad

No Andy today so I couldn't take it to the max in terms of weight

Shoulders - 25/06/09

Pre Bracket:
3 x T-F
50g Protein
25g Creatine

Dumbell Press - 4 sets
20kg - 12 reps - warm up
34kg - 6 reps
32kg - 7 reps
30kg - 8 reps

Shrugs - 3 sets
60kg - 12 reps - warm up
100kg - 10 reps
130kg - 8 reps

Dumbell Flys - 3 sets
14kg - 12 reps
14kg - 10 reps
14kg - 8 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g Protein
Tuna salad

Lower Back & Legs - 24/06/09

Pre Bracket:
3 x T-F
50g Preotein
25g Creatine

Squats - 4 sets
60kg - 10 reps (warm up)
80kg - 10 reps
100kg - 10 reps
100kg - 10 reps

Dead Lift - 4 sets
60kg - 12 reps (warm up)
100kg - 10 reps
140kg - 8 reps
140kg - 6 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g Protein
Tuna Salad

Back - 23/06/2009

Evening session at Mile End

1km run

Chin ups - 3 sets
16 reps
10 reps
8 reps

Bent over row - 4 sets
50kg - 12 reps (warm up)
60kg - 10 reps
60kg - 8 reps
60kg - 8 reps

Lat Pull down - 3 sets
61kg - 10 reps
61kg - 10 reps
61kg - 10 reps

Seated Row - 3 sets
45kg - 10 reps
45kg - 10 reps
45kg - 10 reps

Sit ups - 4 sets - 160 in total
40 reps x 4

1km run home

Chest - 22/06/09

Pre-bracket:
3 x T-F
50g protein
25g creatine

Bench Press - 5 sets
60kg - 10 reps (warm up)
120kg - 1 rep
100kg - 5 reps
90kg - 8 reps
80kg - 12 reps

Incline dumbell press - 3 sets
32kg - 10 reps
32kg - 8 reps
32kg - 6 reps

Cable Flys - 3 sets
16.75kg - 12 reps
16.75kg - 10 reps
16.75kg - 8 reps

Sit-ups - 4 sets - 200 total
60 reps
50 reps
50 reps
40 reps

Post bracket:
2 x T-F
50g protein
Chicken salad

The 1RM on the bench was not 100% clean, but very close. Will go in the record section when it is 100% clean

Arms - 19/06/2009

Pre Bracket:
3 x T-F
50g Protein
25g Creatine

Tricep Skull Crushers - 4 sets
30kg - 10 reps (warm up)
40kg - 8 reps
35kg - 8 reps
30kg - 8 reps

Bicep Curl - 4 sets
40kg - 10 reps (warm up)
50kg - 8 reps
45kg - 10 reps
40kg - 12 reps

Tricep Dips - 2 sets (25kg weighted)
30 reps
20 reps

Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g protein
Tuna Salad

Shoulders - 18/06/09

Pre Bracket:
50g Protein
25g Creatine
3 x T-F

Dumbell shoulder Press - 3 sets
34kg - 5 reps
32kg - 5 reps
30kg - 5 reps

Shrugs - 3 sets
60kg - 10 reps
100kg - 10 reps
130kg - 8 reps

Dumbell Flys - 3 sets
14kg - 10 reps
14kg - 8 reps
14kg - 6 reps

Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps

Post Bracket:
50g Protein
Tuna Salad

Felt ok today, didn't work as hard as I have done recently, but the 34kg on the press was my first time on that weight, so 5 is a new pb.

Lower Back & Legs - 17/06/2009

Went after work to Mile End.

Pre Bracket:
25g Creatine

1km run to the gym

Dead Lift - 5 sets
60kg - 12 reps (warm up)
100kg - 8 reps
150kg - 5 reps
130kg - 8 reps
100kg - 8 reps

Squats - 4 sets
60kg - 10 reps (warm up)
90kg - 8 reps
110kg - 8 reps
90kg - 8 reps

Leg Extension - 3 sets
75kg - 8 reps
65kg - 8 reps
55kg - 8 reps

Leg Curl - 3 sets
45kg - 8 reps
45kg - 8 reps
45kg - 8 reps

Sit ups - 6 sets
60 reps
50 reps
50 reps
50 reps
50 reps
40 reps

1km run home

Post Bracket:
50g Protein
Tuna Pasta

Would have liked to have pushed it more in the squats, but legs were tired from dead lifts

Chest - 16/06/2009

Early morning session.

Pre-bracket:
3 x T-F
50g Protein
25g Creatine

Bench Press - 5 sets
60kg - 10 reps (warm up)
100kg - 5 reps
90kg - 10 reps
80kg - 10 reps
70kg - 12 reps

Incline Dumbell Press - 3 sets
34kg - 6 reps
32kg - 8 reps
30kg - 10 reps

Dumbell Flys - 2 sets
24kg - 8 reps
22kg - 8 reps

Sit ups - 6 sets - 300 total
60 reps
50 reps
50 reps
50 reps
50 reps
40 reps

Post-bracket:
50g Protein
1 toast, 2 poached eggs


Too early for me, didn't feel that great.

Back - 15/06/2009

Back session

Was supposed to be chest today, but Andy is away, so back and chest have been switched.

pre-bracket:
50g protein
25g creatine
3 x T-F

Chin ups - 3 sets
16 reps (pb)
10 reps
8 reps

Bent over rows- 4 sets
40kg - 10 reps (warm up)
70kg - 8 reps
60kg - 8 reps
60kg - 8 reps

Lat pull-down - 4 sets
52kg - 10 reps (warm up)
75kg - 8 reps
68kg - 8 reps
61kg - 8 reps

Seated row - 3 sets
75kg - 8 reps
68kg - 8 reps
61kg - 8 reps

Sit-ups - 5 sets - 240 total
60 reps
50 reps
50 reps
40 reps
40 reps

post-bracket:
50g protein
2 x T-F
Tuna salad

Worked hard, shorter breaks than normal as no Andy. Forearms hurt on chins and lat p-d, even with straps. Bent over rows felt good, even though I went heavier.

History...

...is a boring subject

Over the last 3 months I have been trying to get back to, and surpass, my gym efforts from a couple of years ago.
We have a weekly routine that we try to stick to as much as possible:

Monday - Chest (the big one)
Tuesday - Back (yawn)
Wednesday - Lower Back and Legs (Dead lift...Rawr!)
Thursday - Shoulders
Friday - Arms (Guns)

This can be mixed up depending on whether we can make all the days or not.

In March, I could acheive the following (if my memory serves my right):

Bench Press - 100kg
Shoulder Press - 30kg dumbells
Dead Lift - 120kg
Bicep Curl - 45kg (EZ bar)
Chin Ups - 10-12

Any others I cannot remember

As of now, I am at:
Bench Press - 115kg
Shoulder Press - 32kgs dumbells (5-6 reps)
Dead Lift - 130kg (10 reps)
Bicep Curl - 50 kg (5 reps)
Chin ups - 15 is my record I think

I currently weigh about 87kg

This blog will document every gym session from now on.

What the hell is this blog all about?

I attend the gym on a daily basis, where I look in the mirror a bit, shout at my gym buddie Andy, then go in the showers.

We started in late 2006 for about a year, then I took a break for about 18 months. The showers started calling though, so in March of this year (2009), I got the towel out of the closet.
As of yet I have no record of what I have achieved (only steamy memories), so this is to record what I am doing.

Tonkathon

Tonkathon

Tonk-a-thon [tonk-uh-thon]

1. A contest of muscle mass (and general tonkness) between Team Xtreme members.

Origin:
2006; in Greek mythology, it is said James Poole challenged members of the elite Gods, known as Team Xtreme to a 'Tonk-off'. It is not clear to his reasons, philosophers say that due to his apparant obsession with endurance, he felt a competition suiting his peers would create waves of amusement. A certain level of irony comes in here, as none of his peers were particularly tonk, rather that they were not very good at endurance, and were more tonk than he was.

Early competitors were Tom Hinks and David McGee, as Tonkathon became more popular, the numbers of competitors increased by zero.