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grantoiz
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900
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- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Sunday, November 26, 2006 1:33 PM
26/11/06 rest day
today the diet was **** also i had 4 cans of stella last nite.
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grantoiz
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Total Posts
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900
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Reward points
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10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Monday, November 27, 2006 2:19 PM
week 2 27/11/06 chest, and abs
Bench press
warmup 45kg(100lbs) *10 45kg*10 60kg*6 70kg*3 82.35kg(182lbs)*1
80kg*6
80kg*6
80kg*4
incline dumbell press (around 40 degree)
50kg*6
50kg*6
50kg*6
wide grip dips
bw+2.5 kg*6
*6
*6
Abdominals
weighted decline situps
15kg*6
15kg*6
15kg*6
decline leg raises
1)8
2)6
good workout bench press up 5 pounds on each set and reps up on the last set dm press up by 10 pounds also on each set im coming back!
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grantoiz
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Total Posts
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900
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Reward points
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10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Wednesday, November 29, 2006 5:17 AM
week 2 28/11/06
cardio 45 minute jog.
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grantoiz
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Total Posts
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900
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Reward points
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10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Wednesday, November 29, 2006 7:59 AM
29/11/06 week 2 biceps, triceps, forearms
Barbell bicep curl
37.5kg *6
37.5kg *6
37.5kg *5
Standing alternative curls L R
1) 14.5Kg 6 6
2) 14.5kg 6 6
Hammer curls L R
1)13.5kg 6 6
Triceps
Ez bar skull crushers
32.5kg * 6
32.5kg * 6
32.5kg * 6
Close grip bench press
1) 67.5kg * 6
2) 67.5kg *5
Standing single arm tricep extension
L R
11kg 4 4
11kg 4 4
Forearms
Wrist curls L R
13.5kg 7 6
13.5kg 6 6
bb wrist curl
1) 27.5kg*8
2) reverse 27.5kg* 6
a good workout all weights improved only slightly in some cases thow
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grantoiz
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Total Posts
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900
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Reward points
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10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Thursday, November 30, 2006 3:53 PM
30/11/06 cardio
high intesity 20minute bike ride
15 minute jog
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grantoiz
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Total Posts
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900
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Reward points
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10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Friday, December 01, 2006 8:34 AM
week 2 1/12/06 back and legs
Deadlifts
warmup 155*12 155*10 200*6 250*3 275*1
285*5 good
285*2 **** END OF DEADLIFTS DUE TO ****NESS GETTING TO MUCH
barbel rows
150lbs * 6
150lbs * 6
150lbs * 6
lat pull downs
65Kg*6
65kg*6
65kg*6
v bar cable rows
65kg*6
65kg*6
Legs
below parellal squats
warmup 100lbs*10 115*6
160lbs*6 good
160lbs*6 good
160lbs*6 good
leg press
340lbs*6 too easy happy
350lbs*6 happy
350lbs*6 happy
Leg extensions
65kg*6
65kg*6
right im happy all weights up squats up by 10 pounds. deadlifts im pissed off with not much change at all. leg presses good.
i tried deadlifting 330 pounds and couldnt move it 6 weeks ago i could deadlift 360 pounds. the question is:
HOW THE HELL DID MY DEADLIFT GO DOWN BY 50 ODD POUNDS IN 6 WEEKS.
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grantoiz
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Total Posts
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900
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Reward points
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10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Monday, December 04, 2006 9:17 AM
2/11/06 shoulders, and traps
shoulder press
47.5kg*6
47.5kg*6
47.5kg*5
dumbell shoulder press
42kg*6
42kg*6
side lateral raises L R
8.5kg 6 6
8.5kg 6 6
Traps
shrugs
82.5kg*6 too easy
85kg*6
upright rows
42.5kg*6
42.5kg*6
Calfs
single leg calf raise L R
22.5kg 6 6
6 6
barbel calf raise
50kg *6
*6
overall pleased. all weights gone up
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grantoiz
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Total Posts
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900
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Reward points
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10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Monday, December 04, 2006 9:20 AM
3/11/06 cardio
30 minute jog plus 15 minute walk.
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grantoiz
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Total Posts
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900
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Reward points
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10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Monday, December 04, 2006 9:27 AM
4/12/06 chest and abdominals
Bench press
warmup 45kg(100lbs) *12 45kg*10 60kg*6 70kg*3 82.35kg(182lbs)*1
82.5 kg*6
82.5 kg*6
82.5 kg*4
incline dumbell press (around 40 degree)
55kg*6
55kg*5
55kg*4
wide grip dips
bw+5kg *7
*6
*6
Abdominals
weighted decline situps
15kg*6
15kg*6
15kg*6
the dips weights have gone up alot. bench press weights went up by 2.5kg successfully. dumbell press has only a slight change so im sticking with the same weight next week. abdominals situps were easy defo gota use 20 kg next week missed decline leg raises due to legs aching do to half hour run yesterday lol
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grantoiz
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Total Posts
:
900
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Reward points
:
10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Tuesday, December 05, 2006 8:33 AM
5/12/06 cardio
45 minute slow pace walk with dog
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PureNatural
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Total Posts
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1311
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Reward points
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10
- Joined: 4/2/2006
- Location: Toronto Canada
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Status: offline
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RE: quest to improve compound lifts
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Tuesday, December 05, 2006 5:39 PM
This is why I stress out that you shouldn't change things frequently
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grantoiz
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Total Posts
:
900
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Reward points
:
10
- Joined: 6/17/2006
- Location: cheshire, england
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Status: offline
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RE: quest to improve compound lifts
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Friday, December 08, 2006 5:48 AM
internets down so cant up date journal in an int cafe at moment, but will up date 2morrow fully when access to a computor is possible.
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grantoiz
-
Total Posts
:
900
-
Reward points
:
10
- Joined: 6/17/2006
- Location: cheshire, england
-
Status: offline
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RE: quest to improve compound lifts
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Saturday, December 09, 2006 5:04 AM
time to update
6/12/06 biceps triceps and forearms
barbell curl
40kg * 6
40kg * 5
40kg * 4
alternative dumbell curls L R
15kg * 6 6
15kg * 6 6
hammer curls L R
15kg * 5 5
tricpes
skull crushers
35kg * 6
35kg * 6
35kg * 5
close grip bench press
70kg * 6
70kg * 5
tricep extension L R
11KG * 4 4
11KG * 5 3
dumbelll wrist curl L R
15kg * 6 6
15kg * 6 6
standing bb wrist curl NEW
30kg * 6
30 * 6
every weight up bb curl has come along alot in 3 weeks, but ive had no growth to my arms im hoping withen the next 3 weeks my arms will start to grow. skull crushers up again which is good but tricpe extensions for bad, but my triceps were exhausted.
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grantoiz
-
Total Posts
:
900
-
Reward points
:
10
- Joined: 6/17/2006
- Location: cheshire, england
-
Status: offline
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RE: quest to improve compound lifts
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Saturday, December 09, 2006 5:17 AM
8/12/06 legs and back day at the gym
right usually i do back before legs but the deadlift areas were full, and i wasent gona wait around for the people to do 50 sets of lat raises in them. so i did legs first the squat area is tiney so i couldnt reallly use them for deadlifts.
squats
170lbs * 6
170lbs * 6
170lbs * 5
leg press
380 * 6
380 * 5
380 * 6
leg extension
70kg * 6
70kg * 6
back
Deadlift
295lbs * 2 **** as usuall i now hate deadlifts
345 faill just pissing around waste of time
barbell rows
155lbs * 6
155lbs * 6
155lbs * 6
pull downs
70kg * 6
70kg * 6
70kg * 6
cable row machin BROKE!!!!!!!!!!!!!!!!!!!!!!!
THE leg workout was ok squats were great leg presses great etc back routine was **** espec deadlifts im getting another oly weight set for christmas my. my old olympic set form last x mas the collar on the bar droke of due to me dropping it on heavy militery press attemps so im plaing on do leg and back at home. as i will be switchin my routine in 2 weeks as it will be 5 weeks.
max ot says change it every 3 weeks, but i dont think thats long enough for me lol
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grantoiz
-
Total Posts
:
900
-
Reward points
:
10
- Joined: 6/17/2006
- Location: cheshire, england
-
Status: offline
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RE: quest to improve compound lifts
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Saturday, December 09, 2006 5:20 AM
9/12/06 supposed to do shoulders today, but im short on time going the football today stoke vs QPR sumon stoke. im dreading having to walk round the stadium as i can hardley walk due to sore legs. lol shoulders tomorrow. this is the first workout ive missed/ changed day so im fairly proud but also pissed off lol
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