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live fast die last


xjohanx
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I finally got my new computer, my new apartment and my new gym membership (24/7 ) so I guess it's time to do a log.

Lately I've been slacking a lot, I found it hard to get motivated and my food habits has become a joke. But now it's time to flip the tables or something.

 

All the weights I write in this log are in kilograms

 

Sunday 30/9 Biceps, light back, light calves and rear delts

 

Barbell row, sup grip

60x9

60x9

60x9

 

Standing bent-over rear delt raises

13x8

13x8

13x8

 

Seated calf raises

60x10

60x10

60x11

 

Cable pull down, sup grip

70x8

85x5

85x4

 

Alternating dumbell curls

19x8

19x8

19x8

 

Some cable cross excersise for rear delts

15x8

15x8

15x7

 

Usually I aim to do 4-6 reps but I'm just trying to start slow, I also do everything really strict.

Please comment and give me tips and help me with motivation.

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I know what you mean. The thing is my split is pretty unusual, I train every muscle on my body twice a week. Once "light" (few excersises) and once "hard" (more excersises).

The split looks like this:

 

Day 1: Hard triceps, front n' mid delts, light chest and legs

Day 2: Hard biceps, rear delts, light calves, back

Rest

Day 3: Hard chest, legs, light triceps, front n' mid delts7

Day 4: Hard back, calves, light biceps, rear delts

Rest

Start over

 

Abs I do when I feel like it and sometimes I just do legs once a week on a separate day. If you should count the number of sets totally for every muscle group per week I would probably have a higher number than most people.

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Tuesday 2/10 Chest, light triceps

 

Incline dumbbell press

30x5

30x4

30x4

 

Dumbbell bench press

28x7

28x6

28x6

 

Machine incline press

60x8

60x8

60x7

 

Cable pushdowns

Just did some to get the last energy out, high rep.

 

Dumbbell flies

Same as pushdowns

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Wednesday 3/10 Back, light biceps, rear delts and some abs

 

Dumbbell rows

36x7

36x6

36x6

 

Leg raises

 

Lat pulldowns

70x9

75x5

70x7

 

Crunches

 

Cable rows

55x7

55x7

55x6

 

Machine rows

80x10

80x9

80x10

 

Decent workout but I still haven't managed to find the old me yet, guess it takes time.

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Thursday 5/10 Legs and abs

 

The only squatrack was occupied so I used the smith for the first time, acctually felt really good. I haven't done any leg work in a while so I took it easy.

 

Smith squats

70x10

80x4

70x9

 

Leg raises

 

Tried the leg press for the first time at the new gym, it was kind of weird, you kind of add weight to your own bodyweight.

 

Leg press

bw+100x8

bw+100x8

 

Crunches

 

the session was okay I guess. but the training wasn't planned so didn't really have any expectations.

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Thursday 5/10 Legs and abs

 

The only squatrack was occupied so I used the smith for the first time, acctually felt really good. I haven't done any leg work in a while so I took it easy.

 

I used to only use the rack but now only use the smith. I have to be very careful about form, but I take my squats to total failure (can't get back up), so I feel better being able to flip the bar where I am stuck rather than drop down to the safety (altough I still set the safety). I prefer it over a spotter ..... I hate to be touched

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Friday 6/10 Triceps, rear n' mid delts, light chest and some abs

 

Narrow grip bench press

70x7

70x5

70x4

 

Incline dumbbell press

30x4

30x4

30x2F my friend made a funny joke, goddamn him

 

Smith machine press

50x8

55x3 Don't know what it was but couldn't lift it

50x8

 

Cable pushdowns

3 sets

 

Lateral side raises

14x7

14x7

14x8

 

Crunches

 

We found a big boxing bag on the upper floor at the gym and some other fun stuff so we did som boxing and sit-ups. Good times, wide smiles

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Saturday 6/10 Biceps, rear delts, light back calves and abs

 

Barbell row, sup grip

65x9

65x8

70x4

 

Sitting calf raises

 

Reverse grip pull-downs

90x4

90x4

90x4

 

Crunches

 

Bent over side lateral raises

13x9

13x8

13x8

 

Alternating dumbbell curls

20x6

20x6

20x6

 

Some rear delt excersise

 

good quick session

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Sunday 7/10 Legs n' abs

 

Smith squats

70x8

70x8

70x8

 

Leg raises

 

Legpress couldn't count the reps

Bw+100

Bw+100

Bw+100

 

Crunches

 

Ab wheel rollout

 

I also did some boxing stuff too. The next time I train legs I will add more excersises, but my legs are weird, they get tired too fast

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okay i added some excersises now that i'm back on track and it felt great. now it's just my diet that i have to work on. I've been to the gym the last 6 days i think and i'm so siked.

This was the first time in the new gym when i didn't train with my friend, he's in london so i'll have to go it alone for a few days

 

Sunday 8/10 Triceps, front n' mid delts, light chest

 

This was the first time in the new gym when i didn't train with my friend, he's in london so i

 

Narrow grip bench Hate doing this alone

70x4

70x4

70x4

 

Incline dumbbell press

30x4

30x4

30x4

 

Smith machine press

50x7

50x7

50x7

 

Dips

BWx12

BWx12

BWx10

 

Side lateral raises

15x7

15x8

15x7

 

Pushdowns

don't remember weight or reps

 

Dumbbell overhead press

Don't remember weight or reps

 

Upright barbell row

Don't remember

 

Awesome

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scary as hell =)

 

Tuesday 9/10 Biceps, back, calves, abs, rear delts

 

Barbell row, sup grip

70x6

70x4

70x4

 

Reverse grip pulldown

90x4

90x4

90x4

These are really annoying because I feel I have the strenght to do 1 or maybe 2 more but my grip keeps slipping.

 

Bent over side lateral raises

14x7

14x7

14x7

 

Alternating dumbbell curls

20x8

22x6

22x5

 

Here I kind of lost it, I have to get a training journal to have at the gym. Did three sets of everything

 

Sitting calf raise

 

Cable excersise for rear delts

 

Standing calf raise

 

Leg lifts

 

Barbell curls

 

Crunches

 

Some kind of cable curl thingy I never tried before, felt great

 

Machine rows

95x8

95x8

95x8

 

Great session!

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Thursday 11/10 Chest, Front delts, Triceps

 

Incline dumbbell chest press

32x4 PB, never tried 32 before

32x3

30x5

 

Dumbbell benchpress

30x5

30x4

30x4

 

Incline machine chest press

70x4

70x5 F on sixth

70x5

 

Dips

BWx12

BWx10

BWx10

 

Cable cross-overs

 

Crucnhes

 

Pushdowns

 

Dumbbell flies

 

Pretty good session but I have to do better in the dumbbell bench press

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Friday 12/10 Back, biceps, calves

 

Dumbbell rows

36x7

36x7

36x7

 

Lat pulldowns

80x5

75x8

75x9

 

Standing calfpress

 

Cable rows

 

Sitting calfpress

 

Cable curls

 

Machine rows

90x10

90x8

90x9

 

Good session but the gym was full of people so I couldn't do everything I wanted.

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Saturday 13/10 Abs

 

To be honest I hate training abs, but the girls like it so...

 

Leg lifts

 

Crunches

 

Machine crunches

 

Ab-wheel rollout

 

Reversed crunches

 

It wasn't as boring as I thought it was going to be but I still pefer back-days.

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Sunday 14/10 Triceps, chest, shoulders

 

my training buddy was busy so I had to go it alone today too, therefore i replaced the narrow grip bench with the bench machine

 

Narrow grip bench machine

80x8

90x4

90x5

 

Incline dumbbell press

30x5

30x4

30x4

 

Smith machine press

50x7

55x5

55x6

 

Dips

BW

BW

BW

 

Side lateral raises

15x8

16x7

16x7

 

Skullcrushers

superset with

narrow grip bench did em light

 

Pushdowns

 

pretty good session but I have a lot of pain in my lower back and my left front delt. tiger balm needed i guess

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oh yeah almost forgot. I checked my weight today for the first time on over three months. I'm now up to 81 kg (about 79 in the morning). i don't remeber what the scale showed three months ago but 13 months ago it showed 63 kg. going in the right direction

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