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Pushing the barrier


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Ok, time to start a new log.

 

My training/eating has been pretty good lately, gaining size and strenght.

Currently doing a 4day split, 4days on, one of - mostly compound ex.

Also on top of that doing gtg style training, at the moment with bench press.

I'm planning on doing this gtg stuff for one excercise for 2 weeks on top of my workout, then a week without gtg, after that gtg again with a different ex. So trying to up the weight fast with the gtg and keeping/improving slightly with normal training. Hope that makes sence:)

 

 

Here's my training:

 

Sunday:

 

Weighted chin ups:

+6kg 3setsx6reps

 

Bent over B.B. rows:

54kg 2x6 - 1x9

 

Seated cable rows: (new to me)

55kg 2x6 - 1x9

 

B.B. curls:

31kg 2x6 - 1x7

 

Concentration curls:

13kg 3x6

 

No gtg today.

 

-------------------

 

Monday:

 

B.B. bench press:

59kg 3x6

 

Incline D.B. bench:

24kg 3x6

 

Flat D.B. bench:

24kg 2x6 - 1x8

 

C.G.B.P. :

50kg 2x6- 1x8

 

(normally do dips now but it was raining so no dips:(( (ido them outside obviously)

Did do something else but can't remember.

 

Also no gtg today lol.

 

------------------

 

Teusday:

 

Squats:

65kg 3x6

 

Straight leg deadlifts:

54kg 2x6 - 1x8

 

Front squats: (also pretty new, could not do these before but are getting ok now)

44kg 2x6 1x8

 

Hypers:

+10kg 3x6

 

Leg extensions:

45kg 2x6 1x12

 

Gtg: 5sets of 5reps with 55kg BB bench press spread out during the day.

 

--------------------------

 

Wednesday:

 

Military press:

40kg 2x6 1x8

 

Standing B.B. Calf raises:

80kg 2x6 1x10

 

Upright B.B. rows:

35kg 2x6 1x7

 

Rear delt rows (B.B.):

42kg 2x6 - 1x10

 

B.B. shrugs:

60kg 2x6 - 1x8

 

Abs: dragonfly's?? not sure what they are called, here's a pic: http://www.dragonwill.com/imagens/abs2.jpg

3x6 - legs up, down slowly.

 

Some leg raises.

 

Gtg: 6sets of 5reps with 55kg during day.

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Weighted chin ups:

+6kg 2x6 - 1x7

 

Bent over B.B. rows:

56kg 2x6 - 1x9

 

Seated cable rows:

60kg 2x6 - 1x8

 

B.B. curls:

32kg 3x6

 

Concentration curls:

13kg 3x6

 

Pull downs to front: (just cause I had some energy left)

40kg 2x6 - 1x10

 

Dont really like curls.. Maybe I should do pullups-palms facing instead.

 

 

Gtg: 5sets of 5reps B.B. bench press with 57kg.

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Shoulders, some calves & abs today:

 

Military press:

42kg 2x6 - 1x8

 

Standing B.B. Calf raises:

90kg 2x6 - 1x10

 

Upright B.B. rows: -form getting much better

38kg 2x6 - 1x8

 

Rear delt rows (B.B.): -still not 100% comfortable with these

44kg 2x6 - 1x10

 

B.B. shrugs: -these are also a bit new to me but starting to feel good

64kg 2x6 - 1x12

 

Abs: dragonfly's:

2x6 - 1x8

 

 

Gtg: 6sets of 5reps B.B. bench press with 57kg

Edited by VeganDude
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Back and biceps day:

 

Weighted chin ups:

+8kg 2x6 - 1x5

 

Bent over B.B. rows:

58kg 2x6 - 1x8

 

Seated cable rows:

64kg 2x6 - 1x8

 

B.B. curls:

32kg 2x6 - 1x8

 

Concentration curls:

13kg 2x6 - 1x7

 

Did some lighter cable rows and wide grip chin's with bw to finish up.

 

Gtg with bench press is finished. I'll see tomorrow how much I'll put up. Now a week without gtg and then pick another ex. and start with that.

 

Also I've gained 10kg since joining this site a little over a year ago. From 57-58 to 67-68kg, I can tell you it ain't fat:)

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Chest & triceps day: -very happy with my progress doing gtg bench!

 

B.B. bench press:

65kg 2x6 - 1x10 -cool, 15days ago I did 57kg 2x6 - 1x8 and that was max then.

 

Incline D.B. bench:

26kg 2x6 - 1x10

 

Flat D.B. bench: -cool aswell, dumbells starting to look big now:)

28kg 2x6 -1x7

 

C.G.B.P.:

52kg 2x6 - 1x7

 

Weighted dips:

+15kg 2x6 - 1x9

 

 

Pretty happy with that, legs tomorrow!

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Shoulders, calves & abs:

 

Military press:

45kg 2x6 - 1x7

 

Standing B.B. Calf raises:

100kg 2x6 - 1x12

 

Upright B.B. rows:

40kg 2x6 - 1x8

 

Rear delt rows (B.B.):

46kg 2x6 - 1x10

 

B.B. shrugs:

68kg 2x6 - 1x12

 

Abs: dragonfly's:

2x6 - 1x8

 

Finished with some quick one arm d.b. presses.

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Rest day yesterday.

Back and biceps today:

 

Weighted chin ups:

+8kg 3x6

 

Bent over B.B. rows:

60kg 2x6 - 1x9

 

Seated cable rows:

66kg 2x6 - 1x10

 

B.B. curls:

33kg 2x6 - 1x7

 

Wanted to do pullups-palms facing for biceps, but started raining so used lat machine:

50kg 2x6 - 1x8 - dropped to 40kg and did 10 more.

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Not that great training, ok tho. I trained later today then I do normally and I wasn't that focused so thats my excuse:)

 

Chest & triceps today:

 

B.B. bench press:

67kg 2x6 - 1x7

 

Incline D.B. bench:

28kg 2x6 - 1x7

 

Flat D.B. bench: -mm...my mind was not with the iron..

28kg 1x4!? -1x6 -1x5

 

C.G.B.P.:

54kg 1x6 - 2x5

 

Weighted dips:

+16kg 2x6 - 1x7

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Put in another rest day yesterday, did do some stuff. Put in the rest day cause after chest workout I smashed up concrete with a large hammer, moved large objects, etc. the rest of the day.

 

 

Today Leg day:

 

Squats:

72kg 2x6 - 1x8

 

Straight leg deadlifts:

68kg 2x6 - 1x9

 

Front squats:

56kg 2x6 - 1x7

 

Hypers:

+10kg 2x6 - 1x12

 

Leg extensions:

65kg 2x6 - 1x12

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Only did a little bit today, some chinups, lateral raises and seated rows, cause of lack of time.

I'm gonna be moving some more stuff around later today but no weights.

 

I'll probably start a new workout plan tomorrow, this one has been good but I like to change things up regular. Probably use this one again later sometime.

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So, I changed my training a bit. This routine is based around changing everything up all the time:)

 

Today was torso push day:

Did everything without much rest between sets/ex.

 

-D.B. bench press: 30kg 2x6 1x4

 

-Incline B.B. bench press: 60kgx7 - 50kg x10 - 40kg x15

 

-Flat B.B. bench press: 50kg x10 - 40kg x15 - 45kg x10

Did not have much in me anymore after this..

 

-Military press: 45kg x2 - 30kg 1x10 1x9

 

-D.B. shoulder press: 12kg 2x10 1x8

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Had fun training today, not to heavy, concentrating on form.

 

-Deadlifts:

60kg x8

80kg x6

90kg x2

50kg x8

 

-Pullups(palms facing):

bw x8

+4kg x6

bw x8

 

-Straight leg deadlifts:

70kg x6

50kg x10

60kg x8

 

-Hammer curls:

12kg 3x12

 

-Straight leg lying leg-hip raises(cable):

+some light weight 3x12

 

-One arm cable rows:

14kg x12

24kg x10

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More fun stuff today

 

-Squats:

50kg x5

74kg x6

74kg x6

70kg x8

 

-CGBP:

55kg 3x8

40kg x15

 

-Front squats:

63kg x6

60kg x6

50kg x8

40kg x12

 

-Dips:

+18kg x10

+18kg 2x8

+18kg x10

 

-Leg Extensions:

65kg x10

55kg x12

45kg 2x15

 

-BB calve raises:

120kg 2x10

100kg 2x12

 

-Cable calve raises:

40kg x20

40kg 2x15

40kg x20

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Today's stuff:

 

-Chin-ups:

+8kg x8

+5kg x8

+2kg x8

bw x10

 

-Upright BB rows:

40kg 3x8

44kg x8

 

-BB rows:

64kg 4x8

50kg x12

 

-Lateral raises:

12kg 4x8

 

-Seated cable rows:

70kg x8

60kg 2x8

60kg x10

50kg x15

 

-Lying rear lateral raises:

12kg 2x8

8kg x12

 

-BB shrugs:

74kg 2x8

70kg x10

60kg x12

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