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Alrighty, time to start a log!

Basically I workout at the gym 5 times a week, I have a split program that I follow rather strictly. The split looks like this:

 

Monday: Triceps, Shoulders

Tuesday: Biceps, Forearms

Wednesday: Legs, Abs

Thursday: Chest

Friday: Back

 

I throw in a couple of sets of abs on some days, and on my back days I sometises do some shoulder work too.

The excersies I do are not always my favourite ones but my gym is very limited and they are the ones I can do.

 

At the moment I don't do any regular cardio, but when the weather shapes up I play lots of basketball and do both interval training and "long" distance running.

 

Anyway, I appreciate all constructive critisism, comments and so on!

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Today was Triceps n' Soulders, I did three sets of abs too.

I was tired like hell, didn't sleep much at all but I ate a steady breakfast (seitan/soy-sandwhiches, yoghurt and soymilk) so the session was alright I guess.

 

Seated dumbell press

16 x 8

16 x 7,5 (the last one was good but I couldn't get my arms straight)

16 x 6

 

Narrow grip bench press This one is new for me, I can't do the regular bench cause my right shoulder can't take it. But this one feels really good.

57,5 x 8

57,5 x 8

57,5 x 8

57,5 x 7

 

 

Dumbell side lateral raises (standing)

10 x 10

10 x 10

10 x 9

 

3 sets of crunches

 

Overhead extensions (Cable, with a rope)

55 x 7 (Something happened here, not quite sure what, I always manage at least 8 reps on 55 kg, but however...)

50 x 12

50 x 10

 

Bent over side lateral raises (standing)

10 x 12

10 x 12

10 x 12

 

Front cable raises (with a rope)

23 x 12

23 x 10

23 x 10

 

Cable push-downs (I've done this for a long time but don't really know what to use for a handle so I'm trying different stuff, therefore I've lowered the weight)

64 x 10

64 x 9

64 x 9

 

As you might have noticed I like to train my shoulders quite light, I feel it's easier to get contact with them that way. Usually I go for 8 reps.

 

Peace out!

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Biceps n Forearms

 

Barbell curls

40 x 8

40 x 8

40 x 7

 

Barbell rows with supinated grip This one is new for me

55 x 8

55 x 8

55 x 7

 

Alternating hammers

18 x 8

18 x 8

18 x 8

 

Dumbell curls

18 x 8

18 x 7

18 x 8

 

Should mention that all weight are in kilos if I don't write something else.

Peace out

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legs n abs

okay, the deal with my legs is that I started training them like a month ago, I used to make up all sorts of excuses not to train them before plus I had an injury in my right hamstring.

As I said before my gym is very limited, so we don't have a squat rack. for now that's okay, my legs are weak so I can lift the barbell over my head when I want to squat, hopefully I've found another gym when I can't do that anymore.

 

Calf press

132 x 20

132 x 20

132 x 19

132 x 17

132 x 16

 

3 sets of hanging leg raises

 

Squats

50 x 15

50 x 14

50 x 12

 

3 sets of machine crunches

 

Since I just started training my legs I'm totally finished after three sets of squats, but hopefully I'll soon be able to add more excersises.

 

Peace

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Chest today, might be my weakest bodypart, except for legs.

 

Dumbell bench press

24 x 8

24 x 8

24 x 7

 

Incline dumbell bench press

22 x 8

22 x 8

22 x 7

 

Okay, today I did something I've never done befor, I tried to superset. Don't know why this is good, but I've read it is. If you have some information about it that explains the pros and cons please share!

I did it with dips and pec decs, both are new exercises for me. I did the dips kind of bent over so I would hit the chest even more.

 

Dips

BW x 8

BW x 7 (now I was fuckin exhausted from the pec decs)

BW x 7

 

 

Pec decs

30 x 10

30 x 7

30 x 9

 

Cable cross-overs (for the lower chest)

36 x 8

36 x 8

32 x 8

 

Not really a good session, but it was okay.

 

peace out

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Back day, also know as favourite day.

I changed my back routine last week, instead of doing loads of cable-excersises I decided to go hardcore. So I started with the classics.

 

Barbell rows(new)

60 x 8

60 x 7

57,5 x 8

 

Dumbell rows(this one is a new oldie or something. I used to do it, but stopped, don't know why, now it's here to stay, I LOVE IT!)

26 x 10

26 x 10

26 x 10

 

V-bar pulldowns

68 x 8

68 x 7

64 x 8

 

Cable row (Sometimes I will switch this one with Lat pulldowns)

64 x 9

64 x 8

64 x 8

 

My back was totally finished after this but I still had some energy so..

 

 

Side lateral raises

10 x 10

10 x 10

10 x 8

 

Good session. peace out

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yesterday was triceps n shoulders. I went to a friend who has a bench and some dumbells and tried to make the best out of it.

 

Narrow grip bench

57 x 6

55 x 9

57 x 8

 

Seated dumbell press

16 x 9

16 x 9

16 x 8

 

French press (don't normally do this, but since I couldn't do cable excersises i had to)

28 x 7

27 x 8

27 x 8

 

Dumbell side lateral raises (standing)

11 x 10

11 x 10

11 x 10

 

Bent over side lateral raises

11 x 12

11 x 12

11 x 12

 

Front barbell raises (Never done these before)

17 x 12

17 x 12

17 x 10 (now it started hurting like hell)

 

 

today was guns and forearms

 

Barbell curl

40 x 8

40 x 8

40 x 8

 

Barbell rows with supinated grip

55 x 8

55 x 8

55 x 8

 

Alternating hammers

18 x 8

18 x 8

18 x 8

 

Alternating dumbell curls

18 x 8

18 x 8

18 x 7

 

good session.

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legs and abs

 

Calf press

141 x 19

141 x 19

141 x 18

141 x 16

132 x 16

 

Hanging leg raises

3 sets

 

Machine crunches

3 sets

 

Squats

50 x 15

50 x 12 (a guy walked right into me, I almost dropped the barbell)

50 x 14

 

kind of crappy session, my legs suck. but i'll keep working on em.

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