El niño´s training log scrapbook

[elniño]

Right... i'm going to attempt to put up some training logs I have lying around.. bare my soul and get inspired.. however as I type this I have limited net access so I might do it at home, convert them to jpegs etc and stick up ... anyway.. here's a 15 day programme I worked on earlier in the year... if it can be copied straight..

Saturday 10th April: Achieved:

BACK
lat pulldown 70kg 12 reps
dumbbell row 40kg each 10 reps
supported t bar row 80 kg 6 reps


Monday 12th April:

SHOULDERS
seated dumbbell press 30kg each 10 reps
dumbbell side lateral raise 35lb (15.91kg) each 10 reps
bent over cable lateral raise 20 kg each 10 reps
dumbbell shrugs 115lb each 10 reps

BICEPS
standing dumbbell curl 35lb (15.91kg) each 10 reps
machine ez bar 50kg 10 reps


Tuesday 13th April:

CARDIO
stationery bike level 50 30 minutes


Wednesday 14th April:

LEGS
seated leg extension 30kg 12 reps
regular squats 100kg 10 reps
hack squats 40kg + machine 10 reps
lying leg curl 30kg 14 reps
seated leg curl 40kg 10 reps
standing calf raise 100kg 12 reps
seated calf raise 66.25kg 7 reps


Friday 16th April:

CHEST
seated bench press 200kg 8 reps
incline dumbbell press 35kg each hand 6 reps *
incline dumbbell flyes 20kg each hand 8 reps

TRICEPS
tricep pushdowns 35kg 9 reps
lying ez bar curl 20kg + bar 6 reps
lying ez bar close grip press 20kg + bar 6reps

Sunday 18th April:

CARDIO
stationery bike level 50 30 minutes

Monday 19th April: This session:

BACK
lat pulldown 12 reps 75 kg
dumbbell row 10 reps 42.5 kg each
supported t bar row 6 reps 80 kg


Tuesday 20th April:

CARDIO
stationery bike level 50 30 minutes


Wednesday 21st April:

SHOULDERS
seated dumbbell press 10 reps 30 kg each
dumbbell side lateral raise 10 reps 35lb each
bent over cable lateral raise 10 reps 20kg each
dumbbell shrugs 10 reps 115 lb

BICEPS
standing dumbbell curl 35lb (15.91kg) each 10 reps 35lb each
machine ez bar 10 reps 55kg


Friday 23rd April:

LEGS
seated leg extension 12 reps 35kg
regular squats 10 reps 105kg
hack squats 10 reps 40kg + machine
lying leg curl 14 reps 35kg
seated leg curl 10 reps 40kg
standing calf raise 12 reps 105kg
seated calf raise 7 reps 66.25kg


Saturday 24th April:

CARDIO
stationery bike level 50 30 minutes

Sunday 25th April:

CHEST
seated bench press 8 reps 200kg
incline dumbbell press 6 reps * 35kg
incline dumbbell flyes 8 reps 20kg

TRICEPS
tricep pushdowns 9 reps 35kg
lying ez bar curl 6 reps 20kg
lying ez bar close grip press 6reps 20kg


ok, im not superman but i had just come back up to strength after a go kart injury the previous summer... twisted spine, fractured ribs..

[finlee]

No compounds???

Also did you just do one set per exercise?

[elniño]

they were final sets of each.. pyramids. 3/4 sets per exercise depending on which...

What happened to this half-hearted attempt?

No wonder I get to the oats in Tesco's before ya

[elniño]

Originally Posted by 43andstartinover

What happened to this half-hearted attempt?

No wonder I get to the oats in Tesco's before ya

I´m too busy eating...

Anyway, i was in tesco yesterday for some spuds and veg, and green tea... thought i´d look at the oats section and notice that as usual it was empty!! glad i get mine from mr j sainsbury.

plus my training logs at the moment, on the pull push legs thing... aren´t really up to my best yet, though improving so i really don´t feel like posting them. might dump my pull push legs on here later i guess. and a few photo dinner photos as i go on.

one thing i´m raising on another thread soon is about stiff legged deadlifts making my food baby look big due the lower back stimulation or something. i know i eat well but it´s crazy. i gotta fight the distended stomach crap!! i dont think it´s bad at all front on but even my mom is mocking me now.

the things you do bulking ey..

Your a crazy mother