Pre Bracket:
3 x T-F
25g creatine
50g protein
Skull crushers - 4 sets
30kg - 10 reps (warm up)
45kg - 8 reps
45kg - 8 reps
45 kg - 8 reps
Bicep Curl - 4 sets
40kg - 8 reps (warm up)
52.5kg - 8 reps
52.5kg - 6 reps
52.5kg - 5 reps
Tricep Dips - 3 sets (full body)
25 reps
20 reps
20 reps
Preacher curl - 3 sets
30kg - 8 reps
30kg - 8 reps
30kg - 6 reps
Sit-ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket:
50g protein
Thursday, 10 September 2009
Back - 03/09/09
Pre Bracket:
3 x T-F
25g creatine
50g protein
Chin Ups - 3 sets
16 reps
12 reps
10 reps
Bent-over barbell row - 4 sets
50kg - 10 reps (warm up)
80kg - 8 reps
80kg - 8 reps
70kg - 8 reps
Dumbell row - 3 sets
40kg - 10 reps
40kg - 10 reps
40kg - 10 reps
Sit ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket:
50g protein
3 x T-F
25g creatine
50g protein
Chin Ups - 3 sets
16 reps
12 reps
10 reps
Bent-over barbell row - 4 sets
50kg - 10 reps (warm up)
80kg - 8 reps
80kg - 8 reps
70kg - 8 reps
Dumbell row - 3 sets
40kg - 10 reps
40kg - 10 reps
40kg - 10 reps
Sit ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket:
50g protein
Wednesday, 2 September 2009
Chest - 02/09/09
Pre Bracket:
3 x T-F
25g creatine
50g protein
Bench Press - 7 sets
60kg - 10 reps (warm up)
110kg - 5 reps
100kg - 6 reps
100kg - 4 reps
90kg - 7 reps
90kg - 4 reps
60kg - 14 reps
Incline dumbell flys - 3 sets
22kg - 8 reps
22kg - 7 reps
22kg - 6 reps
Dips - 2 sets (full body)
20 reps
15 reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post Bracket:
50g protein
3 x T-F
25g creatine
50g protein
Bench Press - 7 sets
60kg - 10 reps (warm up)
110kg - 5 reps
100kg - 6 reps
100kg - 4 reps
90kg - 7 reps
90kg - 4 reps
60kg - 14 reps
Incline dumbell flys - 3 sets
22kg - 8 reps
22kg - 7 reps
22kg - 6 reps
Dips - 2 sets (full body)
20 reps
15 reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post Bracket:
50g protein
Wednesday, 26 August 2009
Shoulders - 26/08/09
Pre-Bracket:
3 x T-F
25g creatine
50g protein
Dumbell press - 3 sets (warm up on barbell)
32kg - 8 reps
32kg - 7 reps
30kg - 7 reps
Shrugs - 4 sets
60kg - 10 reps (warm up)
120kg - 8 reps
110kg - 8 reps
90kg - 10 reps
Dumbell flys - 3 sets
16kg - 8 reps
16kg - 8 reps
16kg - 8 reps
Sit-ups - 3 sets - 220 in total
100 reps
60 reps
60 reps
Post bracket:
50g protein
Felt better today than yesterday.
3 x T-F
25g creatine
50g protein
Dumbell press - 3 sets (warm up on barbell)
32kg - 8 reps
32kg - 7 reps
30kg - 7 reps
Shrugs - 4 sets
60kg - 10 reps (warm up)
120kg - 8 reps
110kg - 8 reps
90kg - 10 reps
Dumbell flys - 3 sets
16kg - 8 reps
16kg - 8 reps
16kg - 8 reps
Sit-ups - 3 sets - 220 in total
100 reps
60 reps
60 reps
Post bracket:
50g protein
Felt better today than yesterday.
Tuesday, 25 August 2009
Back - 25/08/09
Pre Bracket:
3 x T-F
25g creatine
50g protein
Chin ups* - 2 sets
15 reps
10 reps
Bent over barbell row - 4 sets
50kg - 10 reps (warm up)
75kg - 8 reps
65kg - 10 reps
65kg - 10 reps
Dumbell row - 2 sets
38kg - 10 reps
38kg - 8 reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post bracket:
50g protein
*Had pains in my right forearm/bicep attachment, thus I struggled
Didn't feel up for it today
3 x T-F
25g creatine
50g protein
Chin ups* - 2 sets
15 reps
10 reps
Bent over barbell row - 4 sets
50kg - 10 reps (warm up)
75kg - 8 reps
65kg - 10 reps
65kg - 10 reps
Dumbell row - 2 sets
38kg - 10 reps
38kg - 8 reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post bracket:
50g protein
*Had pains in my right forearm/bicep attachment, thus I struggled
Didn't feel up for it today
Chest - 24/08/09
Pre Bracket:
3 x T-F
25g creatine
50g protein
Bench press - 5 sets
60kg - 10 reps (warm up)
100kg - 8 reps (unspotted baby!)
100kg - 6 reps
90kg - 7 reps
90kg - 10 reps (spotted)
Incline dumbell press - 3 sets
34kg - 10 reps
34kg - 8 reps
34kg - 7 reps
Dips - 2 sets (full body)
20 reps
15 reps
Sit-ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket:
50g protein
Bosh it up on the 8 x 100kg on bench!
3 x T-F
25g creatine
50g protein
Bench press - 5 sets
60kg - 10 reps (warm up)
100kg - 8 reps (unspotted baby!)
100kg - 6 reps
90kg - 7 reps
90kg - 10 reps (spotted)
Incline dumbell press - 3 sets
34kg - 10 reps
34kg - 8 reps
34kg - 7 reps
Dips - 2 sets (full body)
20 reps
15 reps
Sit-ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket:
50g protein
Bosh it up on the 8 x 100kg on bench!
Arms - 21/08/09
Pre Bracket:
3 x T-F
25g Creatine
Skull crushers - 4 sets
30kg - 10 reps - warm up
42.5kg - 8 reps
37.5kg - 8 reps
32.5kg - 8 reps
Bicep curl - 4 sets
40kg - 10 reps - warm up
52.5kg - 6 reps
47.5kg - 6 reps
42,5kg - 7 reps
Dips - 3 sets (full body)
20 reps
15 reps
15 reps
Sit-ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket
50g protein
3 x T-F
25g Creatine
Skull crushers - 4 sets
30kg - 10 reps - warm up
42.5kg - 8 reps
37.5kg - 8 reps
32.5kg - 8 reps
Bicep curl - 4 sets
40kg - 10 reps - warm up
52.5kg - 6 reps
47.5kg - 6 reps
42,5kg - 7 reps
Dips - 3 sets (full body)
20 reps
15 reps
15 reps
Sit-ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket
50g protein
Shoulders - 20/08/09
Pre bracket:
3 x T-F
50g protein
25g creatine
Dumbell press - 3 sets
34kg - 5 reps
32kg - 6 reps
30kg - 8 reps
Shrugs - 4 sets
60kg - 10 reps (warm up)
110kg - 8 reps
110kg - 8 reps
90kg - 10 reps
Dumbell Flys - 3 sets
16kg - 8 reps
16kg - 8 reps
14kg - 10 reps
Sit-ups - ?? sets - 200 in total
3 x T-F
50g protein
25g creatine
Dumbell press - 3 sets
34kg - 5 reps
32kg - 6 reps
30kg - 8 reps
Shrugs - 4 sets
60kg - 10 reps (warm up)
110kg - 8 reps
110kg - 8 reps
90kg - 10 reps
Dumbell Flys - 3 sets
16kg - 8 reps
16kg - 8 reps
14kg - 10 reps
Sit-ups - ?? sets - 200 in total
Back - 18/08/09
Pre Bracket:
3 x T-F
25g creatine
50g protein
Chin ups - 3 sets (using new technique, see last week)
16 reps
10 reps
8 reps
Bent over barbell row - 4 sets
50g - 10 reps (warm up)
65kg - 8 reps
60kg - 8 reps
55kg - 10 reps
Lat pull-down - 3 sets
37kg x 2 - 8 reps
34.5kg x 2 - 10 reps
34.5kg x 2 - 8 reps
Sit-ups - ?? sets - 200 in total
Post Bracket:
50g protein
3 x T-F
25g creatine
50g protein
Chin ups - 3 sets (using new technique, see last week)
16 reps
10 reps
8 reps
Bent over barbell row - 4 sets
50g - 10 reps (warm up)
65kg - 8 reps
60kg - 8 reps
55kg - 10 reps
Lat pull-down - 3 sets
37kg x 2 - 8 reps
34.5kg x 2 - 10 reps
34.5kg x 2 - 8 reps
Sit-ups - ?? sets - 200 in total
Post Bracket:
50g protein
Chest - 17/08/09
Pre Bracket:
3 x T-F
25g creatine
50g protein
Bench Press - 6 sets (spotted)
60kg - 10 reps - warm up
110kg - 4 reps
110kg - 4 reps
110kg - 3 reps
90kg - 8 reps
90kg - 6 reps
Incline Dumbell Press - 3 sets
34kg - 8 reps
34kg - 7 reps
34kg - 7 reps
Dips - 3 sets (fully body)
25 reps
20 reps
15 reps
Sit-ups - ??sets - 200 in total
Post bracket:
50g protein
3 x T-F
25g creatine
50g protein
Bench Press - 6 sets (spotted)
60kg - 10 reps - warm up
110kg - 4 reps
110kg - 4 reps
110kg - 3 reps
90kg - 8 reps
90kg - 6 reps
Incline Dumbell Press - 3 sets
34kg - 8 reps
34kg - 7 reps
34kg - 7 reps
Dips - 3 sets (fully body)
25 reps
20 reps
15 reps
Sit-ups - ??sets - 200 in total
Post bracket:
50g protein
Back - 12/08/09
Pre Bracket:
3 x T-F
25g creatine
50g protein
Chin ups - 3 sets
23 reps
*10 reps
8 reps
Bent over barbell row - 4 sets
50kg - 10 reps (warm up)
60kg - 8 reps
55kg - 8 reps
50kg - 10 reps
Lat-pull down - 3 sets
37kg x 2 - 8 reps
34.5kg x 2 - 8 reps
31kg x 2 - 8 reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post bracket
50g protein
*At this point, instructor showed me a tougher way to do them, hence the lower number. New technique invovles an extra squeeze with the rhomboids, bringing my hands right into my chest.
3 x T-F
25g creatine
50g protein
Chin ups - 3 sets
23 reps
*10 reps
8 reps
Bent over barbell row - 4 sets
50kg - 10 reps (warm up)
60kg - 8 reps
55kg - 8 reps
50kg - 10 reps
Lat-pull down - 3 sets
37kg x 2 - 8 reps
34.5kg x 2 - 8 reps
31kg x 2 - 8 reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post bracket
50g protein
*At this point, instructor showed me a tougher way to do them, hence the lower number. New technique invovles an extra squeeze with the rhomboids, bringing my hands right into my chest.
Chest - 10/08/09
Not updated this for a while, some of the bits are vague as I cannot remember:
Pre-bracket:
3 x T-F
25g creatine
50g protein
Chest Press* - 5 sets
60kg - 10 reps (warm up)
100kg - 6 reps
100kg - 4 reps
90kg - 8 reps
90kg - 8 reps
Incline dumbell press - 3 sets
34kg - 8 reps
34kg - 7 reps
34kg - 6 reps
Cable cross over - 3 sets
??kg x ??reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post bracket:
50g protein
*All of this was unspotted
Pre-bracket:
3 x T-F
25g creatine
50g protein
Chest Press* - 5 sets
60kg - 10 reps (warm up)
100kg - 6 reps
100kg - 4 reps
90kg - 8 reps
90kg - 8 reps
Incline dumbell press - 3 sets
34kg - 8 reps
34kg - 7 reps
34kg - 6 reps
Cable cross over - 3 sets
??kg x ??reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post bracket:
50g protein
*All of this was unspotted
Thursday, 6 August 2009
Back - 05/08/09
Pre Bracket:
3 x T-F
25g creatine
50g protein
Chin Ups - 3 sets
23 reps
12 reps
10 reps
Bent over row - 4 sets
50kg - 10 reps (warm up)
65kg - 8 reps
60kg - 8 reps
55kg - 10 reps
Lat Pull down - 3 sets
37.5kg x 2 - 8 reps
34kg x 2 - 8 reps
31.kg x 2 - 10 reps
Dumbell row - 3 sets
34kg - 10 reps
34kg - 10 reps
34kg - 10 reps
Sit-ups- 2 sets - 200 in total
100 reps
100 reps
Post Bracket:
50g protein
I have decided that I hate lat pull downs.
I really wanted 24 reps on the chins to get a pb - couldn't do it though.... :o(
3 x T-F
25g creatine
50g protein
Chin Ups - 3 sets
23 reps
12 reps
10 reps
Bent over row - 4 sets
50kg - 10 reps (warm up)
65kg - 8 reps
60kg - 8 reps
55kg - 10 reps
Lat Pull down - 3 sets
37.5kg x 2 - 8 reps
34kg x 2 - 8 reps
31.kg x 2 - 10 reps
Dumbell row - 3 sets
34kg - 10 reps
34kg - 10 reps
34kg - 10 reps
Sit-ups- 2 sets - 200 in total
100 reps
100 reps
Post Bracket:
50g protein
I have decided that I hate lat pull downs.
I really wanted 24 reps on the chins to get a pb - couldn't do it though.... :o(
Monday, 3 August 2009
Chest - 03/08/09
BIG SESH!
Pre bracket:
3 x T-F
50g protein
25g creatine
Bench Press - 7 sets (yes....seven!)
60kg - 10 reps (warm up)
110kg - 4 reps
110kg - 4 reps
110kg - 4 reps
90kg - 8 reps
90kg - 8 reps
90kg - 8 reps
Incline Dumbell Press - 3 sets
34kg - 9 reps
34kg - 7 reps
34kg - 6 reps
Sit-ups - 3 sets
70 reps
70 reps
60 reps
Post Bracket:
50g protein
Got some help on the bench from a PT, so not every set was a clean amount of reps, but mostly were. First 4 on 110 were, which is a first for me!
Pre bracket:
3 x T-F
50g protein
25g creatine
Bench Press - 7 sets (yes....seven!)
60kg - 10 reps (warm up)
110kg - 4 reps
110kg - 4 reps
110kg - 4 reps
90kg - 8 reps
90kg - 8 reps
90kg - 8 reps
Incline Dumbell Press - 3 sets
34kg - 9 reps
34kg - 7 reps
34kg - 6 reps
Sit-ups - 3 sets
70 reps
70 reps
60 reps
Post Bracket:
50g protein
Got some help on the bench from a PT, so not every set was a clean amount of reps, but mostly were. First 4 on 110 were, which is a first for me!
Arms - 31/0709
Pre Bracket:
3 x T-F
25g creatine
50g protein
Skull crushers - 4 sets
30kg - 10 reps (warm up)
40kg - 8 reps
35kg - 8 reps
30kg - 10 reps
Bicep Curl - 4 sets
40kg - 10 reps (warm up)
50kg - 6 reps
45kg - 7 reps
40kg - 8 reps
Tricep dips - 2 sets
25kg weighted - 25 reps
25kg weighted - 20 reps
Sit-ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket:
50g protein
3 x T-F
25g creatine
50g protein
Skull crushers - 4 sets
30kg - 10 reps (warm up)
40kg - 8 reps
35kg - 8 reps
30kg - 10 reps
Bicep Curl - 4 sets
40kg - 10 reps (warm up)
50kg - 6 reps
45kg - 7 reps
40kg - 8 reps
Tricep dips - 2 sets
25kg weighted - 25 reps
25kg weighted - 20 reps
Sit-ups - 2 sets - 200 in total
100 reps
100 reps
Post bracket:
50g protein
Back - 29/07/09
Pre Bracket:
3 x T-F
25g creatine
50g protein
Chin ups - 3 sets
23 reps (pb)
12 reps
8 reps
Dumbell row - 3 sets
36kg - 10 reps
36kg - 10 reps
36kg - 10 reps
Lat Pull down - 3 sets
37.5kg x 2 - 10 reps
34kg x 2 - 10 reps
31.5kg x 2 - 10 reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post bracket:
50g protein
3 x T-F
25g creatine
50g protein
Chin ups - 3 sets
23 reps (pb)
12 reps
8 reps
Dumbell row - 3 sets
36kg - 10 reps
36kg - 10 reps
36kg - 10 reps
Lat Pull down - 3 sets
37.5kg x 2 - 10 reps
34kg x 2 - 10 reps
31.5kg x 2 - 10 reps
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
Post bracket:
50g protein
Monday, 27 July 2009
Chest - 27/07/09
Pre Bracket:
3 x T-F
50g protein
25g creatine
Bench Press - 6 sets
60kg - 10 reps (warm up)
120kg - 2 reps
100kg - 6 reps + 1 neg
100kg - 5 reps
90kg - 8 reps
90kg - 5 reps
Incline Dumbell Press - 3 sets
34kg - 7 reps
34kg - 6 reps
34kg - 5 reps
Incline Dumbell Flys - 3 sets
20kg - 8 reps
20kg - 7 reps
20kg - 8 reps + 3 presses
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
post bracket:
50g protein
Felt ok today, the 120kg was spotted on the second, and the 100kg were also spotted but not aided (except for the neg).
All the rest were un-spotted.
Feeling pumped - I hope I ache.
3 x T-F
50g protein
25g creatine
Bench Press - 6 sets
60kg - 10 reps (warm up)
120kg - 2 reps
100kg - 6 reps + 1 neg
100kg - 5 reps
90kg - 8 reps
90kg - 5 reps
Incline Dumbell Press - 3 sets
34kg - 7 reps
34kg - 6 reps
34kg - 5 reps
Incline Dumbell Flys - 3 sets
20kg - 8 reps
20kg - 7 reps
20kg - 8 reps + 3 presses
Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps
post bracket:
50g protein
Felt ok today, the 120kg was spotted on the second, and the 100kg were also spotted but not aided (except for the neg).
All the rest were un-spotted.
Feeling pumped - I hope I ache.
Arms - 24/07/09
Pre Bracket:
3 x T-F
50g protein
25g creatine
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 - 5 reps
45kg - 6 reps
40kg - 8 reps
Tricep Dips - 2 sets
25kg weighted - 25 reps
25kg weighted - 20 reps
Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g protein
3 x T-F
50g protein
25g creatine
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 - 5 reps
45kg - 6 reps
40kg - 8 reps
Tricep Dips - 2 sets
25kg weighted - 25 reps
25kg weighted - 20 reps
Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g protein
Back - 21/07/09
Pre Bracket:
3 x T-F
50g protein
25g Creatine
Chin ups - 3 sets
20 reps (pb)
12 reps
8 reps
Bent over row - 4 sets
50kg - 10 reps (warm up)
60kg - 8 reps
55kg - 8 reps
50kg - 8 reps
Lat pull down - 3 sets
37kg x 2 - 8 reps
34kg x 2 - 8 reps
31kg x 2 - 8 reps
Cable Row - 3 sets
37kg x 2 - 8 reps
34kg x 2 - 8 reps
31kg x 2 - 8 reps
Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g protein
pb on the chins
Tricep hurt on chins and pull down...which is strange...
3 x T-F
50g protein
25g Creatine
Chin ups - 3 sets
20 reps (pb)
12 reps
8 reps
Bent over row - 4 sets
50kg - 10 reps (warm up)
60kg - 8 reps
55kg - 8 reps
50kg - 8 reps
Lat pull down - 3 sets
37kg x 2 - 8 reps
34kg x 2 - 8 reps
31kg x 2 - 8 reps
Cable Row - 3 sets
37kg x 2 - 8 reps
34kg x 2 - 8 reps
31kg x 2 - 8 reps
Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g protein
pb on the chins
Tricep hurt on chins and pull down...which is strange...
Monday, 20 July 2009
Chest - 20/07/09
Pre Bracket:
3 x T-F
50g Protein
25g creatine
Bench Press - 5 sets
60kg - 10 reps (warm up)
100kg - 6 reps
90kg - 8 reps
90kg - 7 reps
80kg - 10 reps
Dumbell Press - 3 sets
34kg - 8 reps
34kg - 7 reps
34kg - 6 reps
Wire Flys - 3 sets
18.5kg x 2 - 10 reps
18.5kg x 2 - 7 reps
18.5kg x 2 - 8 reps
Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g protein
all of today I did with no spotter, was v pleased with 6 reps at 100 (pb I think)
3 x T-F
50g Protein
25g creatine
Bench Press - 5 sets
60kg - 10 reps (warm up)
100kg - 6 reps
90kg - 8 reps
90kg - 7 reps
80kg - 10 reps
Dumbell Press - 3 sets
34kg - 8 reps
34kg - 7 reps
34kg - 6 reps
Wire Flys - 3 sets
18.5kg x 2 - 10 reps
18.5kg x 2 - 7 reps
18.5kg x 2 - 8 reps
Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g protein
all of today I did with no spotter, was v pleased with 6 reps at 100 (pb I think)
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