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  1. #121
    More Experienced than a Senior mrwright's Avatar
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    Dumbbell Bench Press 30 22.5x10,25.0x4,27.5x2,25.0x1,22.5x6,15.0x10

    Dumbbell Incline Bench Press 19 15.0x8,15.0x6,12.5x9

    Barbell Close Grip Bench Press 77 55.0x12,50.0x13,45.0x15

    Dumbbell Incline Fly 15.83 12.5x8,7.5x12

    Standing One-Arm Dumbbell Curl Over Incline Bench 26 20.0x9,17.5x5 (superset)

    Dumbbell Concentration Curls 13.33 10.0x10,10.0x6 (superset)

    Barbell Lying Triceps Extension 28.5 22.5x8,20.0x7

    Triceps Pushdown - Rope 26.66 20.0x10,15.0x12


    Gonna focus on lighter weights and higher reps for a while, hopefully it'll add abit of size and i desperately need some endurance in my muscles
    not yet decided if i'm going to create a new routine with either a high weight low rep full body day, then some seperate high rep days
    Or to focus on the high reps for the big compound exercises, and heavy for isolation

    Also now got a pullup bar in my gym, so will try and fit that in!
    E N G L A N D!

  2. #122
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    Bent Over Two-Dumbbell Row 35 30.0x5,30.0x5,30.0x5

    Pullups 0 0.0x4,0.0x4

    Barbell Bench Press 99.16 80.0x6,85.0x5,90.0x3

    Seated Tricep Dip 117 90.0x9,95.0x6

    Dumbbell Shoulder Press 17.5 15.0x5,15.0x2,10.0x9

    Dumbbell Bicep Curl 20.41 17.5x5,15.0x10,17.5x2

    Cable Standing Triceps Extension 30.83 25.0x7,25.0x6,20.0x9


    Everythings going good at the minute, not feeling very well but feeling strong in the gym! putting the machines down to 90/100KG is a good mental boost

    First time trying pullups today, they. Are. Murderous!

    got a mate going the gym with me now, which keeps the spirits up and means ive got a spotter to set me up with the higher weights for bench press!

    My testosterone enhancers seem to be working well, feeling alot stronger since starting them, and looking/feeling bigger, going to weigh myself tomorrow but defiantly put on a good few pounds!
    E N G L A N D!

  3. #123
    More Experienced than a Senior mrwright's Avatar
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    Been a while since i've updated this, or really bothered posting anything

    So been hitting the 100KG (220lbs), or close to on the big lifts (bench, pulldown, tricep dip) so all is going pretty good, BUT STILL VERY LITTLE GROWTH!!


    So decided to get serious about everything, set up a new routine, 5 days a week, Each day a different body part, (back, triceps, biceps, chest, shoulders & legs)

    got an extra tub of protein (25g serving, 20g of protein) and plan on taking 4 scoops a day, plus my 2 of mass gainer That works out as about 130 grams purely from the drinks (plus the milk) and come Christmas i have a bigger tub of higher protein/serving size



    Monday back

    Chin-Up
    Dumbbell Deadlift
    Close-Grip Front Lat Pulldown
    One-Arm Dumbell Row
    Wide-Grip Lat Pulldown
    V Bar Pull Down


    Tuesday triceps

    Cable Triceps Pushdown
    Dip Machine
    Dumbbell One Arm Triceps Extension
    Barbell Bench Press
    Barbell Close Grip Bench Press
    Cable Standing Triceps Extension
    Triceps Pushdown - Rope


    Wednesday REST


    Thursday chest


    Barbell Bench Press
    Dumbbell Bench Press
    Dumbbell Incline Fly
    Machine Fly
    Dumbbell Decline Bench Press
    Dumbbell Fly


    Friday biceps


    Dumbbell Alternate Bicep Curl
    Dumbbell Concentration Curls
    Alternate Hammer Curl
    Standing One-Arm Dumbbell Curl Over Incline Bench
    High Cable Curl
    Underhand Pull down



    Saturday shoulders & legs

    Leg Extensions
    Lying Machine Squat
    Standing Leg Curl
    Barbell Shoulder Press
    Cable Rope Rear Delt Row
    Dumbbell Shoulder Shrug
    Decline Crunch


    Still needs abit of tweeking but that will come as the days go by
    E N G L A N D!

  4. #124
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    Monday - Back


    Chin-Up 0.0x6,0.0x4,0.0x3

    Dumbbell Deadlift 20.0x10,22.5x10 22.5x10

    Close-Grip Front Lat Pulldown 50.0x15,45.0x15,30.0x20

    One-Arm Dumbell Row 30.0x7,30.0x6,20.0x10

    Wide-Grip Lat Pulldown 80.0x2,75.0x3

    Vbar/Rope pull down - Skipped


    Pretty good day, the weights have dropped abit since i last did some of these exercises, and come the pulldown i don't know if i was just dead from everything else but reasonably light weights that i did seemed massively heavy! hence skipping the other pull down

    but my endurance/high reps are getting better which is a positive, and actually having some major fatigue during back exercises is really a first for me!
    E N G L A N D!

  5. #125
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    Tuesday - Triceps



    Cable Triceps Pushdown 40 20.0x15,25.0x15,30.0x10

    Seated Tricep Dip 123.33 95.0x8,100.0x7

    Dumbbell One Arm Triceps Extension 10 7.5x10,7.5x8,7.5x8

    Barbell Bench Press 78 60.0x7,65.0x6

    Barbell Close Grip Bench Press 73.33 55.0x10,50.0x10,60.0x6

    Cable Standing Triceps Extension 26.66 20.0x10,15.0x10

    Triceps Pushdown - Rope 22.5 15.0x15

    Again pretty good day, my arms feel dead!
    same thing with bench press today as with the pulldown yesturday, anything above 65 felt like about 150KG!

    Just got to keep remembering the saying "train your muscles, not your ego"

    looking forward to a nice rest day tomorrow!
    E N G L A N D!

  6. #126
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    Thursday - Chest


    Barbell Bench Press 93.33 80.0x5,80.0x5,80.0x2

    Dumbbell Incline Fly 15.41 7.5x15,7.5x13,12.5x7

    Machine Fly 64.16 45.0x6,55.0x4,55.0x5

    Dumbbell Bench Press 28.5 22.5x8,22.5x5,20.0x8

    Dumbbell Fly 15.83 12.5x6,10.0x12,12.5x8

    Dumbbell Decline Bench Press 16.66 12.5x10,12.5x10

    Decline crunches - 0x10 or 20



    Friday - Biceps


    Dumbbell Alternate Bicep Curl 17 12.5x10,12.5x10,15.0x4

    Dumbbell Concentration Curls 10.5 7.5x12,7.5x12,7.5x10

    Standing One-Arm Dumbbell Curl Over Incline Bench 24.66 20.0x7,20.0x5,17.5x7

    Alternate Hammer Curl 16.66 10.0x10,12.5x5,12.5x10

    Underhand Pull down 106.66 80.0x6,100.0x2,75.0x7

    Concentration curls - 12.5x8


    the weights felt extra heavy from the moment i picked up the 12.5KGs to start with!

    Going to take abit of time to get used to the different weights due to fatigue not only from previous exercises but from the previous day abit
    E N G L A N D!

  7. #127
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    Just a quick body update, and a kind of warning to others


    Start :
    Arms - 29CM
    Chest - 93CM
    Body fat - 14.6%
    Bench 1RM - 53.33KG/117 pounds

    now (after about 6 + months)
    Arms - 33CM
    Chest - 97CM
    Body fat - 19.6%
    Bench 1RM - 107.6KG/237 pounds


    A big realization for me that i NEED to sort out what i eat, i NEED to get enough protein and i NEED to stop eating so much shit! even tho my weights have doubled since i started, my size unfortunately hasn't!

    and to anyone else who reads this, i suggest you do the same before you end up the same as me! working hard, but eventually not having the energy, and not having the gains!


    hopefully in the next month or 2 i'll have a much better update in terms of overall feeling, and size!
    Last edited by mrwright; 12-06-2011 at 11:38 PM.
    E N G L A N D!

  8. #128
    I Am JEFIT Legend Deviation's Avatar
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    Where you at redcoat? Better be so busy in the gym that you don't have time to log...
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  9. #129
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    I'm about here an there, just not had the time/energy to update on here, got a new job aswell so that's affected things!

    did have a big healthy diet plan, some new protein etc etc but then with work etc that's gone right up the swanny!

    Got a new routine aswell kind of joining in the 5X5 but mixed in with a split, so


    Mon - back and triceps
    Tues - Chest and Biceps
    Wed - Shoulders and Legs
    Friday - 5X5 power

    At a new gym now aswell and you'll be happy to know, i'm doing squats
    E N G L A N D!

  10. #130
    More Experienced than a Senior decu68's Avatar
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    Will you find that because on Monday with you working your Back (incorporate Biceps) that on Tuesday you won't be able to lift as much for Biceps? Or that when working out your Chest on Tuesday that having worked your Triceps the day before on Monday that you won't get as good of a workout on your Chest?

    I have seen routines like this and obviously they have been successful. For me though it makes more sense to work out Back and Biceps on the same day, and Chest and Triceps the next. This is more of a Push/Pull type of workout then which allows you to work certain muscles one day and then the next work different muscles thus allowing more time to recover.

    Just curious, looking forward to your comments.

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