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My character ain't right.

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  • My character ain't right.

    Purpose of this log is to motivate me.

    Background
    Age: 26
    Sport; Rugby
    Training history: Rugby specific generally...weight trained on/off for 7 years.

    Weight: 15.5 stone (98kg / 215lbs)
    Height: 5'11 (183cm)

    Weapon of choice: Westside


    Last nights session
    Incline BB bench - 1x5 - 105kg (easy)
    Weighted chin up - 40kg x 3, 30kg x 3, 20kg x 5, 10kg x 3, BW x 5 (no rest between sets)
    Flat db press - 32kg x 4 x 8 (1-2 min rest)
    Superset: Low row - 40kg each side - 4x8
    High row - 20kg each side - 4x12
    Bicep curls - 26kg x5, 22kg x 4


    I will post up a structure for the routine i'll be doing later as well as diet.
    Last edited by rydotank; 07-03-2014, 10:48 AM.
    My Journal - http://intensemuscle.com/showthread.php?p=1083188

  • #2
    Me lower

    Limber 11
    Dead lift - 5x60,80,100 3x120,140 1x160 (raw grip), 5x180 strapped
    Front squat - 2x5 80kg
    Leg press - 1 plate - 3x12-15
    Hyper/ghr - 4x12

    Dead lift was easy. Had quite a lot left in the tank but firs time back so took it easy. Same for squats.
    My Journal - http://intensemuscle.com/showthread.php?p=1083188

    Comment


    • #3
      re upper
      inc db press - 34kg 4x8
      superset: low row (25kg) & high row (25kg) x 4x12
      arnold press - 14kg x 4 x 12
      lateral raise - 8kg x 4x10
      superset pully arms - pushdown (x20) & curl (x12) - 4 sets
      chest machine sideways - 50kg 3x8, 1 x 12

      decent session
      My Journal - http://intensemuscle.com/showthread.php?p=1083188

      Comment


      • #4
        re lower
        limber 11
        squat - 3x8 100kg
        SLDLs - 3x12 60kg
        leg extension - 4x12
        leg curl - 4x10
        calves 4x20
        adductor - 4x15

        Can't really remember this session as I did it on Saturday - needt o start taking a log book!=

        me upper
        Incline BB bench - 1x5 - 105kg (easy - could have got 7), 2x5 90kg, 2x8 80kg, 2x10 60kg
        Weighted chin up - 40kg x 4, 30kg x 2, 20kg x 2, 10kg x 3, BW x 8 (no rest between sets)
        Flat db press - 34kg x 8, 40kg x 5, 46kg x 3x5
        Superset: Low row - 60kg each side - 4x8
        High row - 40kg each side - 4x8
        Bicep curls - 22kg x5 - gironda curls - 15kg x 2x8
        CGBP - 2x10x 60kg, 3x8 80kg

        really good session - feeling strong
        My Journal - http://intensemuscle.com/showthread.php?p=1083188

        Comment


        • #5
          decided to get some cardio in yesterday so played some touch rugby

          before that i went to the gym and di some deadilfts

          180kg x 3 x 5
          160 x 3
          140kg x 5x5
          My Journal - http://intensemuscle.com/showthread.php?p=1083188

          Comment


          • #6
            RE Upper
            inc db press - 36kg x 3x8,1x6 (failed on last set) - rest was 2 minutes
            low row - 30kg - 4x12
            arnold press - 16kg - 3x12
            laterial raise - 8kg x 4x12
            pulley bicep - 4x12 - 18kg
            pulley tricep - 4x20 - 18kg
            chest sideways machine - 3x12 - 55kg
            high row - 3x12 - 35kg

            good quick workout - shorterning rest and feeling the squeeze - pretty sore today!
            My Journal - http://intensemuscle.com/showthread.php?p=1083188

            Comment


            • #7
              Been on holiday in Spain for the past 10 days. Haven't trained and drank/ate what i wanted.

              First session back is as follows:

              ME Upper
              inc bench - 100kg x 1 x 4, x3, 80kg x 8,5,3, 60kg x 10,5,4
              Pullups - x10, 8, 12 , 5(wide grip)
              flat dbs - 3x12 (didnt record weight)

              Obviously lost some strength but feeling fine. Just about to leave to do legs.

              *edit*

              ME Lower
              Wide stance squat - 120kg x 3 x 3
              Narrow stance - 80kg x 5x5
              SLDLs - 110kg x 5 x 5
              Last edited by rydotank; 07-27-2014, 04:50 PM.
              My Journal - http://intensemuscle.com/showthread.php?p=1083188

              Comment


              • #8
                RE Upper
                inc db press - 36kg x 2x8,1x6 (failed on last set) - rest was 2 minutes
                low row - 30kg - 3x12
                high row - 30kg - 3x12
                arnold press - 16kg - 3x12
                laterial raise - 8kg x 3x12

                RE Lower
                Warm up
                Squat - 5x5, 100kg & 80kg
                Leg curl - 40kg x 4x12

                Took these sessions easy as I get back into it. Done a lot of cardio recently too.
                My Journal - http://intensemuscle.com/showthread.php?p=1083188

                Comment


                • #9
                  me upper
                  Incline BB bench - 1x5 - 100kg 2x5 90kg, 3x5 80kg, 2x10 60kg
                  Weighted chin up - 40kg x 3, 30kg x 3, 20kg x 3, 10kg x 5, BW x 8 (no rest between sets)
                  Flat db press - 46kg x 3x4
                  Superset: Low row - 40kg each side - 4x8
                  High row - 40kg each side - 4x8
                  EZBAR 10kgx3x8
                  CGBP - 2x10x 60kg, 3x8 80kg

                  ME Lower
                  Squats - 140kg x 5x3
                  Deadlift - 160kg x5x1 (mixed), 140kg x 3x3 (normal)
                  GMs - 40kg x 4x8
                  Leg extension - 5x5
                  Leg curl - 5x5
                  My Journal - http://intensemuscle.com/showthread.php?p=1083188

                  Comment

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