Thursday 5/8

Legs & Shoulders


Legs:

Warmup: Squats: 2 x 15 x empty barbell


Leg press:
2 x 15 x 40kg
4 x 10 x 150kg
1 x 15 x 120kg

Leg extension:
4 x 12 x 100lbs
1 x 15 x 100lbs

Leg Curl:
4 x 10 x 90lbs
1 x 15 x 90lbs


Shoulders:

Rear delt raise:
5 x 10 x 7.5kg DBs


Front lateral raise:
5 x 10 x 10kg DBs

supersetted with -

Side lateral raise:
5 x 10 x 7.5kg

Two-arm front lateral raise:
1 x 10 x 10kg DBs (just as a pump set)

DB shoulder press:
5 x 12 x 15kg DBs


My back's really affecting my training. Couldn't do squats today and it started to hurt towards the end of leg presses. Injuries are a b-tch. =/

Hey, your liftings and leg presses are quite impressive. How long had you trained? Where do you do your training?

1 and a half years, thereabouts. I train at a ghetto gym near my house.

I stopped training from August last year (as you can see from my abrupt end to updates) till December due to my back injury. Started training again in January this year.

This post has been edited by -Dan: Mar 5 2011, 10:35 PM

I see. All the best and recover soon. Happy workin out.

Thanks, bro. Same to you.

This post has been edited by -Dan: May 16 2011, 07:38 PM

I thought I should probably give this journal another try and start updating again. What better way to get it up and running again than a leg day.

Legs

Squats
2 warmup sets

1 x 12 x 60kg
1 x 12 x 80kg
1 x 8 x 90kg
1 x 9 x 90kg
1 x 6 x 100kg
1 x 15 x 60kg

Leg extensions
5 x 12 x 70lbs

Leg curls
5 x 12 x 110lbs

Calf raises
5 x 20 x 20kg plate per hand

Pretty good training session. Could barely get in and out of my car afterwards.

.

This post has been edited by hoxy: Jun 13 2012, 09:47 PM

Yeah, I think I've had this injury since December '09. There were, if you may, 2 stages to the injury. Initially, I hurt my lower back while attempting a 1RM on deadlifts. I had only started lifting for a couple of months back then, so I was pretty naive. Not only was the weight way too much for me at the time, but my form was horrific as well. Felt a pop or two in my lower back, but I didn't realize how serious it was at the time. It did hurt, but I thought it was just a pulled muscle and didn't do anything about it. Kept training, but inconsistently because of pain that came and went randomly.

Few months later, around April 2010, was the 2nd part of the injury. Was playing football, and as I jumped to take a header, I got knocked off-balance and fell from a significant height and landed flat on my back. This one really hurt, I had pretty bad sciatica and couldn't really walk properly for a couple of days because of it. Only went to see a chiropractor in early August. Don't know why I took so long, though. Did a MRI and found out then that I had 2 slipped discs, so I stopped training and got treatment for it. Started training again in January this year.

Surgery was an option, but my chiropractor stressed it only as an absolute last resort because of my age. (I'm 18 this year, FYI) So, yeah, no surgery. Well first of all, for sure, I make sure my form is perfect for anything I'm doing, even just picking up plates and moving them across the gym to the station I'm at. I do wear a belt. I feel it helps, and it does give me that little bit of mental security.

Oh yeah, height and weight. Can't believe I missed that out. Right now I'm about 172cm and 69kg.

wtf man,18 this years,you have got lots of potential,keep it up !

Hey, thanks man. All I'm really hoping for is for my back to really settle so I can finally get some good consistency with my training.

so you're on volume training now from what i've seen from your journal ?
nice lat sweep,sweet..any advise on them ?"

.

This post has been edited by hoxy: Jun 13 2012, 09:47 PM

18/5/2011

Chest & Biceps

Chest

Incline DB press
2 x warmup sets
5 x 12 x 25kg

supersetted with

Front plate-raises
5 x 12 x 15kg


Hammer Strength chest press
3 x 10 x 35kg per side
2 x 10 x 30kg per side


DB flyes
5 x 10 x 15kg


Machine chest press
5 x 12 x 100lbs


Biceps

Single arm machine preacher curls
5 x 10 x 40lbs


Barbell curls
5 x 10 x 22.5kg


Hammer curls
5 x 10 x 12.5kg

This post has been edited by -Dan: May 19 2011, 06:50 PM

19/5/2011

Delts & Traps & Calves

Delts & Traps

Shoulder press machine
2 x warmup sets

Rear delt raises
5 x 12 x 10kg


Front lateral raises
5 x 10 x 10kg

supersetted with

Side lateral raises
5 x 10 x 7.5kg


Cable reverse flyes
5 x 12 x 25kg


DB shrugs
5 x 15 x 25kg


Upright rows
5 x 12 x 40kg


Calves

DB calf raises
6 x 20 x 25kg

Was supposed to do back today but I still had DOMs in my traps from Thursday's workout, so I did arms instead.

Biceps

Chin ups
3 x 15


EZ-bar preacher curls
4 x 10 x 30kg


Standing cable curls (the one that mimics the front double bicep pose)
4 x 12 x 30kg per side


Concentration curls
4 x 10 x 10kg DB


Regular cable curls
4 x 12 x 60kg


Triceps

Weighted dips
4 x 15 x BW + 15kg DB


Seated skullcrushers
5 x 15 x 25kg DB


Rope pressdowns
5 x 12 x 55kg


Machine dips
3 x 12 x 200lbs

burnout/dropset
1 x failure x 200lbs > 180lbs > 160lbs > 140lbs > 120lbs > 100lbs > 80lbs > 60lbs > 100lbs


Awesome pump today.

That's load of exercise! Wonder how you can maintain those stamina to do all these thing. Impressive.

btw, how to post another new post at same/own thread without its update the previous post?

Thanks, man. Uh, in 'Post Options' there's a checkbox for it.

23/5/2011

Back

Wide grip pullups
3 x 15 x BW


Two-arm DB rows
4 x 12 x 25kg


Wide-grip pulldowns
2 x 12 x 110lbs
2 x 12 x 100lbs


Close-grip supinated pulldowns
4 x 12 x 100lbs


Cable rows
4 x 12 x 100kg
1 x 17 x 100kg


Pullups
1 x 19 x BW

This post has been edited by -Dan: May 24 2011, 08:18 PM

24/5/2011

Chest


Incline barbell benchpress

2 x warmup sets

4 x 10 x 60kg


Incline DB presses

3 x 12 x 25kg
2 x 12 x 22.5kg


Pullovers

4 x 12 x 25kg


DB flyes

5 x 12 x 15kg


Machine flyes

2 x 12 x 100lbs
3 x 12 x 110lbs

25/5/2011

Shoulders

DB shoulder press
2 x warmup sets
3 x 10 x 22.5kg
2 x 12 x 17.5kg (someone took the 20kg DBs so this was the next best thing)


Reverse flyes
5 x 12 x 10kg


Front plate raises
5 x 10 x 20kg


Side DB lateral raises
5 x 10 x 7.5kg


Cut my training short today because I was pretty tired and had to get home to study for a test tomorrow.