True that. Though, the hack squats went well. Felt strong on those. I only could feel the tiredness creep in as I finished the first leg press set.

7/3/2011

Abs

Crunches x 40/35/30/30
Plank x 1 min

4 cycles, <1min rest between cycles.

Holy, just tried to start my leg training, even 120kg is hard for me... Back muscle strained still causing me to start back heavy on many exercise....

9/3/2012

Shoulders & arms


Seated DB press
1 x warmup x 25lbs
1 x warmup x 35lbs

1 x 10 x 55lbs
1 x 8 x 60lbs
1 x 8 x 55lbs
1 x 9 x 50lbs


Reverse DB flyes
1 x 15 x 20lbs
1 x 12 x 25lbs
2 x 12 x 20lbs


DB lateral raises
2 x 10 x 30lbs


DB shrugs
1 x 15 x 85lbs
1 x 10 x 90lbs
1 x 15 x 95lbs*
1 x 14 x 100lbs*


Cable triceps pushdowns
4 x 12 x 71kg


Overhead DB extensions
2 x 10 x 20lbs


Cable triceps pulldowns (single arm)
2 x 10 x 17kg


Machine curls (alternate arms)
1 x 12 x 35kg
1 x 12 x 41kg
1 x 10 x 46kg


Seated DB curls (both arms)
2 x 10 x 20lbs



Take it slowly, man. Go at your own pace.

Dan, the DB Press is it 60lbs per side?!

Yep, 60-pounder dumbbells, bro. Strength not totally there yet. :/

Thats GREAT strength, mate!

You are doing it well, extremely well! Keep it going...

Do you do it on a vertical seat?

cheers

Thanks, man. Gotta work hard if I eventually wanna get up to DL's level or beyond!

And yeah, it's a vertical bench with a foot rest thing. Though, you have to keep your feet on it or the bloody thing can topple backwards. LOL

Was bored so I did some random abs work today.

Crunches - 100/50
Band crunches (mimicking cable crunches. Attached my band to my pull up bar) - 30/30

Hey man do you recommend training biceps then triceps or superset them? Because I see you are doing triceps first then biceps maybe I can try that out too

This post has been edited by KingArthurVI: Mar 12 2012, 10:33 AM

12/3/2012

Chest & back


Flat DB chest press
1 x warmup x 35lbs
1 x warmup x 45lbs

1 x 10 x 60lbs
1 x 10 x 65lbs
1 x 10 x 70lbs
1 x 9 x 75lbs
1 x 7 x 80lbs


Incline HS chest press (plates per side)
1 x 10 x 35kg
1 x 10 x 37.5kg
1 x 10 x 40kg
1 x 9 x 40kg


Incline DB flyes
1 x 8 x 40lbs
1 x 8 x 40lbs + dropset 20lbs x 8


Neutral grip pullups
3 x 14/10/11


Chest supported T-bar rows (plates)
1 x 10 x 45kg
1 x 9 x 47.5kg
1 x 9 x 45kg


Supinated grip pulldowns
1 x 10 x 65kg
1 x 8 x 70kg
1 x 10 x 70kg*


DB rows
1 x 10 x 85lbs
1 x 10 x 90lbs*
1 x 10 x 95lbs*


*straps

Good workout today!


Gotta try it out for yourself and see which you prefer, man. I've tried supersetting them, but I've lost energy by the 2nd part of the superset so I end up not being able to lift as heavy. So personally I prefer to separate them.

14/3/2012

Legs


Hack squats (plates)
1 x warmup x empty
1 x warmup x 40kg

1 x 10 x 80kg
1 x 10 x 100kg
1 x 9 x 110kg
1 x 8 x 120kg
1 x 7 x 120kg


Leg press (plates)
1 x 10 x 220kg
1 x 10 x 260kg
1 x 10 x 300kg
1 x 8 x 330kg
1 x 7 x 310kg


Leg curls
4 x 10 x 85kg


Leg extension
1 x 10 x 85kg
1 x 11 x 90kg


Leg press machine calf raises
4 x 16 x 180kg


Seated calf raises (plates)
4 x 15 x 40kg

You're doing really well on your leg workout man. Btw, why are you doing Hack Squats rather then doing free squats or on a smith machine ?

Just for the sake of switching things up, really. Was doing front squats all through last year, so I'm a bit bored of them, heh. And I feel hack squats hit my legs better since it keeps the focus on them without bringing much lower back into play, which is another plus point since I've gotta take care of the back.

Not sure how far its true but I herd it goes kinda hard on the knees.

This post has been edited by shankar_dass93: Mar 14 2012, 10:30 PM

So far so good for me. To take stress off the knees, you've gotta adjust your feet more forwards, or in the case of hack squats, 'up' the metal surface for your feet. Hacks hit the glutes and hams really well too. I'll admit initially, my knees felt weird while doing hack squats, but this was only until I adjusted my feet position.

16/3/2012

Shoulders & arms


BB shoulder press
2 x warmup x empty bar

1 x 12 x 40kg
1 x 10 x 50kg
1 x 7 x 60kg (the bench is way too high, so I can't lean my head back to make way for the bar, making the movement very, very awkward... )
1 x 8 x 50kg (was getting difficult because of the bench, so I switched to behind the neck presses midway through the set, didn't like it either)
1 x 13 x 40kg (ended up just doing standing presses)


Machine reverse flyes
1 x 12 x 53kg
1 x 10 x 59kg
1 x 9 x 59kg
1 x 10 x 53kg


DB lateral raises
1 x 12 x 30lbs
1 x 10 x 35lbs


DB shrugs*
1 x 16 x 100lbs
1 x 15 x 105lbs
2 x 15 x 110lbs


Triceps cable pushdowns
4 x 12 x 71kg (stack doesn't go any heavier, sadly )


Single arm cable pulldown
2 x 10 x 17kg

Single arm overhead DB extension
2 x 10 x 20lbs


Standing BB curl
3 x 10/11/9 x 45kg


Machine curl (alternate arms)
3 x 10 x 47kg


I'm sticking to DB shoulder presses next time.

This post has been edited by -Dan: Mar 16 2012, 08:17 PM

19/3/2012

Chest & back


DB flat bench press
1 x warmup x 35lbs
1 x warmup x 45lbs

1 x 10 x 65lbs
1 x 10 x 70lbs
1 x 10 x 75lbs
1 x 9 x 80lbs
1 x 7 x 80lbs


Incline HS press (PPS)
1 x 10 x 35kg
1 x 10 x 37.5kg
1 x 7 x 40kg
1 x 6 x 40kg


Incline DB flyes
1 x 10 x 40lbs
1 x 9 x 40lbs + dropset 8 x 20lbs


Neutral grip pullups
3 x 15/11/10


HS rows (PPS)
1 x 10 x 30kg
1 x 10 x 40kg
1 x 10 x 45kg


Supinated grip pulldowns
1 x 10 x 70kg*
1 x 7 x 75kg*
1 x 9 x 70kg*


DB rows
1 x 10 x 85lbs
1 x 10 x 90lbs
1 x 10 x 95lbs


Strength on the 40kg incline HS was lower today, probably because of the extra 80lb DB set on the flat bench. I'm thinking 100lbs DB rows are in order next week, 95 felt fairly easy.

scare me, i thought you meant 95lbs db presses

i was like "wtf dan levelled up!"

LOL! Not yet, man, not yet! Few more levels to go

This post has been edited by -Dan: Mar 19 2012, 09:57 PM