View Full Version : My Journal
bohemianrapsody
02-13-2004, 07:53 AM
I thought that i could post my journal here too :)
Stats:
Weight: 73-74 kg
Height: 170 cm
Today i rested, so i put my yesterdays workout here...
BACK
Deadlift:
90 x 12
160 x 5
150 x 4
140 x 6
Chin Up:
BW x 10
BW+5 x 6
BW x 5
Barbell Row:
50 x 8
70 x 8
65 x 11
65 x 10
Barbell Pullover:
30 x 10
50 x 2 <---- too heavy, didnt push too much so cancelled :P
40 x 12
45 x 8
40 x 9
BICEPS
Barbell Curl:
30 x 6
45 x 6 + 40 x 4
45 x 4 + 40 x 5
40 x 7
I dont know how you call that excercise. You have to do it like this: Bend over, you are looking straight forward, one hand on the bench, the other holds a dumbbell, and you curl it.
13 x 13
13 x 9
13 x 8
Incline Hammer Curls:
14 x 11
14 x 9
14 x 8
ABS:
Leg Raises supersetted with Crunches
19 10 x 32
15 5 x 35
15 40
+ 30 MIN JOGGING
i tried to do intense workout, thats why weights are light. Well im weak anyway....
Whatever, i hope to post my Shoulders/Traps/Forearms workout tomorrow. Good luck for all of you.
scott_donald
02-13-2004, 08:37 AM
looking good keep going...
Heisman
02-13-2004, 01:27 PM
Nice job. For the curls, how do you make the dumbells 13 and 14 pounds?
bohemianrapsody
02-13-2004, 01:35 PM
Originally posted by Heisman
Nice job. For the curls, how do you make the dumbells 13 and 14 pounds?
The numbers means kilos, not pounds :)
bohemianrapsody
02-18-2004, 11:55 AM
OK. Saturday was Shoulders/Traps/Forearms. I forgot my training log, so im not writing it here :)
Sunday: Rest.
bohemianrapsody
02-18-2004, 12:05 PM
Monday.
Quads/Hamstrings/Calves/Abs
QUADS
Squat:
80 x 8
125 x 4
115 x 4
105 x 8
Barbell Hackenschmit Squat:
75 x 5 (<--- i thought that was 65 kg "whatteff??" :P )
65 x 8
60 x 10
Front Squat (<--- dont know why, i cannot hold the bar. Just tried that) :
65 x 2
75 x 4+4
75 x 4+4
Leg Extensions (veeeery slowly) :
67 x 16
67 x 15
HAMSTRINGS
SLDL:
70 x 12
95 x 13
95 x 11
95 x 10
Leg Curls:
15 x 11
25 x 13
25 x 10
25 x 8
CALVES
Foot Extensions on leg-press:
80 x 10
115 x 11
115 x 9
115 x 8
Standing 1 foot extensions, dumbbell in the hand:
8 x 14
8 x 14
8 x 13
ABS
Leg Raises : --------------------------------- Crunches :
21 ------------------------------------------------ 10 x 37
17 --------------------------------------------------5 x 35
16 ---------------------------------------------------35
+ 30 min jogging.
scott_donald
02-18-2004, 12:06 PM
how can you jog after legs.,...
bohemianrapsody
02-18-2004, 12:14 PM
Tuesday: Chest/Triceps
CHEST
Barbell Bench Press:
55 x 12
80 x 9
85 x 4
75 x 6
Incline Barbell Bench Press:
60 x 8
55 x 8
50 x 8
Leaning Forward Dips:
BW x 12
BW+5 x 10
BW+10 x 8
Incline Dumbbell Flies:
14 x 12
14 x 10
TRICEPS
Close Grip Bench Press:
30 x 11
55 x 9
50 x 8
50 x 6
Dips:
BW+5 x 10
BW+5 x 7
BW x 8
Skullcrusher:
30 x 10
30 x 7
25 x 12
+ 20 min jogging (<---didnt have much time more)
As you can see, my triceps are pain in the ass. But im working on it, as you can see this too :-D
bohemianrapsody
02-18-2004, 12:17 PM
Originally posted by scott_donald
how can you jog after legs.,...
lol somehow :) its even worse to jog the day after :P
btw, this jogging and stuff.... it includes also throwing basketball, kicking the soccer ball.. and jogging too, just to keep my heart rate up (120-140 bpm). Cardio.
scott_donald
02-18-2004, 12:19 PM
Originally posted by bohemianrapsody
lol somehow :) its even worse to jog the day after :P
btw, this jogging and stuff.... it includes also throwing basketball, kicking the soccer ball.. and jogging too, just to keep my heart rate up (120-140 bpm). Cardio.
i have rugby on a tuesday about 4 hours after and i eat aloit inbetween and struggle...
bohemianrapsody
02-18-2004, 12:24 PM
yeah i know what you mean..i used to play soccer...
ive never played rugby but i think its cool :P
Heisman
02-18-2004, 07:20 PM
Do you jog everyday? Also, if you forget your training log, then just try to remember what you did and post it.
bohemianrapsody
02-18-2004, 10:20 PM
Originally posted by Heisman
Do you jog everyday? Also, if you forget your training log, then just try to remember what you did and post it.
Yes im doing cardio almost every day, except rest days. It works well for me.
Yesterday i had to go to skying, but i was too damn tired, so i slept instead :)
Today is Back/Biceps/Abs, in abot 7 hours :)
bohemianrapsody
02-19-2004, 12:30 PM
19.02.04.
Back/Biceps/Abs
Today wasnt my day...
BACK
Deadlift:
95 x 8
160 x 2
140 x 7
140 x 5
Chin Up (Or pull up, i dont know whats the difference):
BW x 11
BW+5 x 6
BW x 6
Barbell Row:
50 x 9
70 x 10
75 x 7
65 x 9
Pullover:
30 x 11
45 x 11
50 x 6
40 x 9
BICEPS
Barbell Curls:
30 x 7
45 x 7 + 40 x 4
45 x 5 + 40 x 5
40 x 8
"I dont know how you call that excercise. You have to do it like this: Bend over, you are looking straight forward, one hand on the bench, the other holds a dumbbell, and you curl it." :
17 x 8
17 x 6
13 x 11
Incline Hammer Curls:
14 x 12
14 x 10
14 x 9
ABS
Leg Raises ----------------------------Crunches
18 10 x 32
12 5 x 38
12 41
+ 30 min jogging and stuff (Cardio).
Back sucked, biceps was ok. Feeling was fine. Average workout.
bohemianrapsody
02-19-2004, 12:33 PM
I think i should convert the numbers into Pounds :)
But atm dont have any time....
Heisman
02-19-2004, 01:15 PM
Just hit the weights harder next time.
Chin ups are when your palms face you. Pull ups are when the back of your hands face you.
bohemianrapsody
02-20-2004, 12:40 PM
20.02.04
Shoulders/Traps/Forearms
Today i had my training log with me, but there was no pencil :P
SHOULDERS
Seated Barbell Press:
35 x 12
55 x 7
50 x 7
50 x 5
Dumbbell Lateral Raises:
14 x 12
14 x 10
14 x 8
Seated Rear Lateral Raises:
12 x 11
12 x 10
12 x 8
Front Plate Raises:
10 x 12
20 x 12
20 x 10
20 x 8
TRAPS
Barbell Shrugs:
90 x 10
135 x 9
135 x 8
130 x 8
Barbell Bent Over Shrugs (Its more half bent over):
95 x 10
95 x 9
95 x 8
FOREARMS
Underhand Wrist Curls:
30 x 12
45 x 12
45 x 8
40 x 11
Hanging (Not with full grip, you hang on your fingers):
4 sets to failure (Not very much time needed :)
Soo... I was very tired today, decided to workout in last minute. Feeling was quite good. Since yesterday i didnt deadlift as much as i hoped, i added 10 more extra kilos on shrugs :).
Oh, i converted weights into pounds too:
SHOULDERS
Seated Barbell Press:
78 x 12
122 x 7
111 x 7
111 x 5
Dumbbell Lateral Raises:
31 x 12
31 x 10
31 x 8
Seated Rear Lateral Raises:
27 x 11
27 x 10
27 x 8
Front Plate Raises:
22 x 12
44 x 12
44 x 10
44 x 8
TRAPS
Barbell Shrugs:
200 x 10
300 x 9
300 x 8
300 x 8
Barbell Bent Over Shrugs (Its more half bent over):
211 x 10
211 x 9
211 x 8
FOREARMS
Underhand Wrist Curls:
67 x 12
100 x 12
100 x 8
89 x 11
Peace.
Heisman
02-20-2004, 04:37 PM
Nice workout. How big are your traps?
scott_donald
02-20-2004, 06:20 PM
looking good seems you have good strength there....
bohemianrapsody
02-21-2004, 06:07 AM
Originally posted by Heisman
Nice workout. How big are your traps?
How can i say how big they are :P. Actually my traps are fine, no problem with them.
bohemianrapsody
02-21-2004, 06:08 AM
Originally posted by scott_donald
looking good seems you have good strength there....
Thanks mate.
Practically im preparing for a contest in october. So im trying to lift harder and harder.
scott_donald
02-21-2004, 06:13 AM
Originally posted by bohemianrapsody
Thanks mate.
Practically im preparing for a contest in october. So im trying to lift harder and harder.
ah brilliant... what comp is that... how many you done before....
bohemianrapsody
02-21-2004, 11:10 AM
Originally posted by scott_donald
ah brilliant... what comp is that... how many you done before....
Bodybuilding. Ive never competed before, i just have to compete :). Its Estonian Championship or i dont know how to call that :P.
Heisman
02-21-2004, 04:26 PM
Originally posted by bohemianrapsody
How can i say how big they are :P. Actually my traps are fine, no problem with them.
I was just looking for something like "pretty big" or "one of my best bodyparts", not an exact measurement.
Do you know what you are doing for the contest; as in pre contest diet, posing routine, your music, and all other stuff like that?
bohemianrapsody
02-22-2004, 02:00 AM
Originally posted by Heisman
I was just looking for something like "pretty big" or "one of my best bodyparts", not an exact measurement.
Do you know what you are doing for the contest; as in pre contest diet, posing routine, your music, and all other stuff like that?
Yeah my traps are one of my best bodyparts :)
That contest...actually i dont know much about that stuff, but in sommer when i get to work, then i go to a trainer, who can help me. At least i hope so...
scott_donald
02-22-2004, 05:54 AM
Originally posted by bohemianrapsody
Yeah my traps are one of my best bodyparts :)
That contest...actually i dont know much about that stuff, but in sommer when i get to work, then i go to a trainer, who can help me. At least i hope so...
why not pm either bob chick or str8flexed or j_netherlin they all are preparing for contestes right now and i am sure they would help...
Heisman
02-22-2004, 06:33 AM
Originally posted by scott_donald
why not pm either bob chick or str8flexed or j_netherlin they all are preparing for contestes right now and i am sure they would help...
Bump. Just talk to the guys around here and get their opinions. Some people here know what they are doing.
scott_donald
02-22-2004, 06:34 AM
Originally posted by Heisman
Bump. Just talk to the guys around here and get their opinions. Some people here know what they are doing.
i would hope they do... or comp wont go too well for them...
bohemianrapsody
02-22-2004, 11:40 AM
Thanks guys for the good advice, im thinking about that...
bohemianrapsody
02-22-2004, 11:50 AM
22.02.2004
Quads/Hams/Calves/Abs
One of the crappiest workout after long time...
QUADS
Squat:
80 x 9
110 x 8
110 x 6
100 x 8
Barbell Hack Squat:
60 x 10
65 x 6
60 x 6
Leg Extensions:
67 x 16
67 x 16
HAMSTRINGS
SLDL:
70 x 10
90 x 12
90 x 11
90 x 10
Leg Curls:
15 x 12
25 x 2 (I realized that my knee was hurt, so had to stop doing it).
I skipped calves and abs, because they was too sore.
I did a little bit cardio, about 20 min.
I sucked in every lifts.
I am frustrated.
Tomorrow i have Chest/Triceps day, i have good feeling abou that workout.
Heisman
02-22-2004, 01:02 PM
Get some sleep tonight and kill the weight tomorrow.
bohemianrapsody
02-24-2004, 05:27 AM
23.02. 2004 (Yesterday)
Chest/Triceps
CHEST
Bench Press:
50 x 6
60 x 6
80 x 7
70 x 10
70 x 7
Incline Bench Press:
55 x 10
60 x 6
50 x 8
Chest Dips:
BW+5 x 11
BW+10 x 9
BW+15 x 6
Horizontal Flies:
14 x 15
14 x 15
14 x 16 I wish i have heavier dumbbells... :(
TRICEPS
Close Grip Bench Press:
30 x 12
55 x 9
50 x 9
50 x 8
Triceps Dips:
BW+5 x 10
BW+10 x 7
BW x 9
Skullcrushers:
30 x 10
30 x 8
25 x 11
Chest sucks, triceps went quite good....
Pathetic..... I am so tired. Went to home and fell asleep...
My workout also on LBS :
CHEST
Bench Press:
110 x 6
133 x 6
178 x 7
155 x 10
155 x 7
Incline Bench Press:
122 x 10
133 x 6
110 x 8
Chest Dips:
BW+11 x 11
BW+22 x 9
BW+33 x 6
Horizontal Flies:
31 x 15
31 x 15
31 x 16
TRICEPS
Close Grip Bench Press:
66 x 12
122 x 9
110 x 9
110 x 8
Triceps Dips:
BW+11x 10
BW+22 x 7
BW x 9
Skullcrushers:
66 x 10
66 x 8
55 x 11
bohemianrapsody
02-24-2004, 05:29 AM
24.02. 2004
Today is cardio day. I think i rest all day long...
Heisman
02-24-2004, 02:02 PM
Your workouts don't look too bad. Are you saving any money for the dumbells?
bohemianrapsody
02-25-2004, 05:03 AM
Originally posted by Heisman
Your workouts don't look too bad. Are you saving any money for the dumbells?
I dont have any money:(
scott_donald
02-25-2004, 05:52 AM
Originally posted by bohemianrapsody
I dont have any money:(
dam lift rocks then...
bohemianrapsody
02-25-2004, 11:10 AM
Originally posted by scott_donald
dam lift rocks then...
LOL
I think i find a job first, then im thinking about rocks :)
bohemianrapsody
03-01-2004, 08:06 AM
25. 02. 2004
Back/Bic/Abs
My lower back is too exhausted, skipping deadlifts today.
BACK
Chin-Up`s:
BW x 8
BW+10 x 7
BW+5 x 7
BW x 8
Barbell Row:
50 x 10
70 x 12
75 x 10
80 x 8
Pullover:
20 x 11
40 x 12
45 x 8 (This is useless excercise. Im doing it just because i dont have nothing else to do for back.)
BICEPS
Barbell Curls:
20 x 12
45 x 7 + 40 x 3
45 x 6 + 40 x 2
40 x 7
"I dont know how you call that excercise. You have to do it like this: Bend over, you are looking straight forward, one hand on the bench, the other holds a dumbbell, and you curl it." :
17 x 9
17 x 6
13 x 12
Incline Hammer Curls:
14 x 13
14 x 11
14 x 9
ABS
Leg Raises ----------------------------Crunches
22 ---------------------------------------- 15 x 34
18 -----------------------------------------10 x 35
18 -------------------------------------------5 x 36
Feeling was good. Back went good, abs too. Did some cardio too...
bohemianrapsody
03-01-2004, 08:10 AM
26. 02. 2004
Shoulders/Traps/Forearms
SHOULDERS
Seated Barbell Press:
30 x 10
55 x 3 (i thought "whatte hell, im doing soulders tomorrow, bad day")
50 x 6 ("No, i wont give up")
50 x 8
50 x 5
Dumbbell Lateral Raises:
14 x 10
14 x 9
14 x 8
Seated Rear Lateral Raises:
12 x 11
12 x 10
12 x 9
Front Barbell Raises:
15 x 10
25 x 2
25 x 8
25 x 8
TRAPS
Barbell Shrugs:
80 x 10
125 x 9
Thats all, i was quite hurry. No forearms, no cardio, only 1 set for traps. I let them recover. Feeling was no good.
bohemianrapsody
03-01-2004, 08:18 AM
27. 02. 2004
REST
28. 02. 2004
Quads/Hamstrings/Abs
QUADS
Squat:
20 x 15
80 x 10
130 x 1
110 x 10
110 x 8
105 x 8
Barbell Hackenschmit Squat:
60 x 12
65 x 8
60 x 9
Leg Extensions (veeeery slowly) :
67 x 10+10+10+8 (5 seconds rest between sets, no more weight)
HAMSTRINGS
SLDL:
70 x 11
100 x 11
105 x 8
100 x 9
Leg Curls:
15 x 10
25 x 11
25 x 9
25 x 8
CALVES
Foot Extensions on Hor. Leg-Press:
80 x 11
110 x 10
110 x 8
110 x 8
Standing 1 foot extensions, dumbbell in the hand:
9 x 15
9 x 15
9 x 15
ABS
Leg Raises : --------------------------------- Crunches :
23 ------------------------------------------------ 15 x 32
20 -------------------------------------------------10 x 34
18 ---------------------------------------------------5 x 36
+ 30 cardio (jogging, then skiing to home)
Nice workout.
scott_donald
03-01-2004, 08:24 AM
ah so had a good day... dont understand what you did for crunches tho...
bohemianrapsody
03-01-2004, 08:25 AM
29. 02. 2004
Good feeling. 2 last nights i slept about 10-12 hours.
Chest/Triceps
CHEST
Bench Press:
20 x 16
60 x 8
80 x 9 (repeated my record. Since i was only in the weightroom, didnt want to go to absolute failure.)
85 x 5 (Repeated my old record here too:)
75 x 8
Incline Bench Press:
55 x 12
60 x 6
50 x ? (11 i think)
Chest Dips:
BW+5 x 13
BW+10 x 10
BW+15 x 8
Incline Flies:
14 x 16
14 x 16
14 x 11 (veeery slowly)
TRICEPS
Close Grip Bench Press:
30 x 13
55 x 10
60 x 6
50 x 8
Triceps Dips:
BW+5 x 11
BW+10 x 8
BW x 10
Skullcrushers:
30 x 9
30 x 6
25 x 10
+ 30 min. jogging.
Fantastic workout!!! :D I felt like i can lift everything i see :) Feeling was great and lifts were good! Over some time a great workout.
bohemianrapsody
03-01-2004, 08:26 AM
Originally posted by scott_donald
ah so had a good day... dont understand what you did for crunches tho...
Maybe its not crunches. Oh...these are sit-ups (if there is difference).
bohemianrapsody
03-01-2004, 08:27 AM
01. 03. 2004
Cardio day.
I went to skiing. Total 1 hr 10 min. It was good :)
scott_donald
03-01-2004, 08:28 AM
Originally posted by bohemianrapsody
Maybe its not crunches. Oh...these are sit-ups (if there is difference).
crunches is right... but take it is reps x weight...15 x 32....
bohemianrapsody
03-01-2004, 08:29 AM
Originally posted by scott_donald
crunches is right... but take it is reps x weight...15 x 32....
Weight x Reps
scott_donald
03-01-2004, 08:36 AM
Originally posted by bohemianrapsody
Weight x Reps
better to lower the reps and increase the weight...
bohemianrapsody
03-01-2004, 08:41 AM
Originally posted by scott_donald
better to lower the reps and increase the weight...
Thats good idea.... dont know why i wasnt thinking about that before... :P
scott_donald
03-01-2004, 08:49 AM
Originally posted by bohemianrapsody
Thats good idea.... dont know why i wasnt thinking about that before... :P
i am full of them today...
Jesin
03-01-2004, 08:59 AM
Looking good man! Keep it up!
bohemianrapsody
03-01-2004, 09:01 AM
Originally posted by Jesin
Looking good man! Keep it up!
Thanks mate!
Im still like crying because of my weakness, but step by step moving forward....
Jesin
03-01-2004, 09:02 AM
Originally posted by bohemianrapsody
Thanks mate!
Im still like crying because of my weakness, but step by step moving forward....
Only way to go man. Go at your own pace and you'll reach your goals in no time.
Heisman
03-01-2004, 01:19 PM
Originally posted by scott_donald
i am full of them today...
LOL. So modest.
Nice workouts bro. If you need another back exercise you can do pull ups or one armed rows or something.
Why did you do sldl if you couldn't do regular deadlifts?
bohemianrapsody
03-24-2004, 01:39 AM
seems like i havent been here for a while :P
23.03.2004
chest/shoulders/triceps
CHEST
bench press
20x10
50x6
60x6
85x7
75x8
80x6
incline bench
60x9
65x6
55x10
chest dips
10x11
15x8
20x7
SHOULDERS
Seated bb press
30x10
50x6 (pain in shoulder)
45x9
45x6
lateral raises
12x12
14x9
14x8
rear lateral raises
12x10
12x9
12x8
TRICEPS
cg bench press
30x10
55x11
60x8
60x6
scullcrusher
30x12
35x11
35x8
Heisman
03-24-2004, 04:41 AM
Where have you been?
I hope your shoulder is alright.
bohemianrapsody
03-25-2004, 01:23 PM
Well dont have much time. I hope that shoulder pain isnt serious.
24.03.2004
QUADS/HAMS/CALVES/ABS
QUADS
Squat:
20x20
80x10
120x10 (new record)
125x5
115x8
BB Hack Squat:
65x9
70x6
65x8
Leg Extensions:
12-10-10 (dont remember the weight)
HAMSTRINGS
SLDL:
50x8
80x6
110x7
110x6
100x8
Good Morning (never did it before):
40x12/12/12
Leg curls:
15x8
27x10
27x8
27x6
CALVES
Toe-ext. on ****ty horizontal leg press machine:
75x10
100x12/12/12
Dumbbell in the hand standing toe extension:
14x14
14x13
14x12
ABS
Hanging Leg Raises:
18/17/16
Wighted Crunches:
20x25
25x20
25x20
Dumbbell Side Bend:
16x20/20/20
thats it.
bohemianrapsody
03-25-2004, 01:35 PM
25.03.2004
BACK/TRAPS/BIC
BACK
Chin-Up:
BW+5x9
BWx10x6
BWx7
Barbell Row:
50x10
85x10
90x8
95x6
Dumbbell Row:
24x12
32x9
32x8
TRAPS
Barbell Shrugs:
50x10
105x6
150x7
150x6
140x8
Bent Over BB Shrugs:
115x10
115x9
115x8
BICEPS
Barbell Curl:
25x10
45x8
50x6
40x8
One Arm Dumbbell Preacher Curls:
13x10
13x9
13x8
Im uploading few pics of me too, tell me what you think...
bohemianrapsody
03-25-2004, 01:36 PM
Crappy pics, but oh well....
bohemianrapsody
03-25-2004, 01:37 PM
---
bohemianrapsody
03-25-2004, 01:39 PM
Dont have any good pictures, but you can see, how i am :P
Heisman
03-25-2004, 08:31 PM
You look great! Keep up the good work!
scott_donald
03-26-2004, 03:56 AM
good strength in the workouts now... looking good in the pics from what i can see in the bad light...
your legs are looking good and thick bohemianrapsody
keep squating!
bohemianrapsody
03-26-2004, 08:40 AM
Thanks guys :)
Originally posted by theq
your legs are looking good and thick bohemianrapsody
keep squating!
Legs arent very visible on the pics, but yeah, i have worked hard with them last year.
bohemianrapsody
03-27-2004, 03:10 PM
26.03.2004
REST
27.03.2004
CHEST/SHOULDERS/TRICEPS
Started 18:15
CHEST
Bech Press:
20x20
50x6
60x8
85x8 (new record)
90x3
80x6
Incline Bench Press:
65x7
55x9
60x5
Chest Dips:
BW+10x12
BW+15x9
BW+20x6
SHOULDERS
Seated Barbell Press:
30x10
50x7
45x8
45x7
Lateral Raises:
12x12
12x9
12x8
Rear Laterals:
12x11
12x10
12x10
TRCEPS
CG Bench Press:
30x12
55x10
60x6
60x7
Skullcrushers:
40x4
30x10
35x5
End 19:41
+ 30-40 min. jogging.
Heisman
03-27-2004, 06:16 PM
Good workout, and great job on the bench press!
great workout dont forget to eat eat eat tomorrow
scott_donald
03-27-2004, 08:40 PM
0540
ah looking good...
0541
bohemianrapsody
03-28-2004, 03:52 AM
Originally posted by theq
great workout dont forget to eat eat eat tomorrow
Ill do my best ;)
bohemianrapsody
03-28-2004, 03:53 AM
Originally posted by Heisman
Good workout, and great job on the bench press!
Thanks :)
bohemianrapsody
03-28-2004, 10:34 AM
28.04.2004
QUADS/HAMSTRINGS/CALVES/ABS
i was alone in the weight room and slept only about 6-7 hours, so im doing squats little lighter.
QUADS
Squat:
20x20
50x6 (when doing first rep, my pants was ripped and there is big hole now:P)
80x8
120x6
110x8
100x8
BB Hack Squat:
65x10
70x8
75x6
LegExtensions:
15-12-10 (10secs between sets)
HAMSTRINGS
SLDL:
50x10
80x8
105x10
110x8
115x6
Good Morning:
40x15
40x15
30x15
Leg Curls:
15x10
25x11
25x8
25x8 ****ing **** machine is getting stuck all the time.
CALVES
Toe-Ext. on hor.Leg-Press Machine:
75x10
100x12
100x11
100x10
Standing Toe-Ext. with DB in the hand:
14x12
14x12
14x12
ABS
Hanging Leg Raises:
21/18/10
Weighted Crunches:
25x25
30x23
30x20
Dumbbell Side Bend:
24x21/21/21
Total Time: 2hrs.
Heisman
03-28-2004, 10:53 AM
Why do you do hack squats?
That sucks about your pants.
Tell the owner to oil the machine.
Hack squats hit the very front of your quads just above the knee, I like the burn you get from them but they are real awkward
That is an impressive workout!
bohemianrapsody
04-02-2004, 08:22 AM
29.03.2004
BACK/TRAPS/BICEPS
BACK
Chin-Up:
BW+5x10
BW+10x7
BWx8
Barbell Row:
50x10
85x11
90x8
95x5
Dumbbell Row:
32x10
32x9
32x8
TRAPS
Barbell Shrugs:
80x10
105x6
150x9
150x7
150x5
Leaning Forward BB Shrugs:
110x10
110x9
110x8
BICEPS
Barbell Curl:
25x10
40x11
45x7
45x6
Dumbbell 1 Arm Preacher Curl:
13x9
13x8
13x7
Total 1hr 20min.
Good workout.
bohemianrapsody
04-02-2004, 08:26 AM
30.03.2004
REST
31.03.2004
CHEST/SHOULDERS/TRICEPS
Started 16:07
CHEST
Bech Press:
20x20
50x10
60x5
85x7
90x3
80x6
Incline Bench Press:
65x8
70x2
60x8
Chest Dips:
BW+10x12
BW+15x9
BW+20x6
SHOULDERS
Seated Barbell Press:
30x8
50x7
45x7
45x6
Lateral Raises:
12x14
12x10
12x8
Rear Laterals:
12x12
12x11
12x10
TRCEPS
CG Bench Press:
30x12
55x11
60x6
60x6
Skullcrushers:
30x10
35x5
30x8
End of Workout 17:24
+ about 30 min jogging
bohemianrapsody
04-02-2004, 08:37 AM
QUADS/HAMSTRINGS/CALVES/ABS
Started 16:50
QUADS
Squat:
20x20
50x8
80x10
125x6
115x8
115x4
BB Hack Squat:
65x12
70x9
75x7
LegExtensions:
73x18
73x16
73x18
HAMSTRINGS
SLDL:
50x12
80x10
105x12
110x10
115x8
Good Morning:
50x12
50x12
50x12
Leg Curls:
15x12
25x14
25x11
25x9
CALVES are not recovered yet,so im not training them today. i dont have any problems with them, they have good size, so let them be :)
ABS
Hanging Leg Raises:
19/17/16
Weighted Crunches:
30x20
30x20
30x20
Dumbbell Side Bend:
24x25/25/25
End: 18:50
Awesome workout!!! Even if i didnt sleep well i had great workout!!:D
bohemianrapsody
04-02-2004, 08:42 AM
02.04.2004
Start: 14:18
BACK/TRAPS/BICEPS
BACK
Chin-Up:
BW+5x10
BW+10x6
BWx9
Barbell Row:
50x10
85x12
90x10
95x8 (with straps)
Dumbbell Row:
32x11
32x10
32x9
TRAPS
Barbell Shrugs:
80x11
105x9
150x10
150x8
150x6
Leaning Forward BB Shrugs:
110x12
110x10
110x10
BICEPS
Barbell Curl:
25x11
45x9
50x5
40x8
Dumbbell 1 Arm Preacher Curl:
13x12
13x10
13x9
End: 15:48
Didnt get much sleep (6-7 hours), but great workout again!!!!
Unbelievable! Excellent!
Tomorrow is rest day, so im eating and sleeping from now on :D
good workouts !!!!!!!!!!!!!!!
scott_donald
04-02-2004, 05:06 PM
thats alot of workouts... all looking good... hows everthing progressing....
Heisman
04-02-2004, 05:37 PM
Why don't you post one workout each day as you do them?
bohemianrapsody
04-03-2004, 01:59 AM
Originally posted by theq
good workouts !!!!!!!!!!!!!!!
Thanks :)
bohemianrapsody
04-03-2004, 02:01 AM
Originally posted by scott_donald
thats alot of workouts... all looking good... hows everthing progressing....
yeah, all are hard workouts, but everything goes good...
bohemianrapsody
04-03-2004, 02:02 AM
Originally posted by Heisman
Why don't you post one workout each day as you do them?
I just didnt have time to do it, but im trying :)
Today im going to watch my friends competition :)
Heisman
04-03-2004, 07:00 AM
Originally posted by bohemianrapsody
I just didnt have time to do it, but im trying :)
Today im going to watch my friends competition :)
Cool. I hope he wins.
What is the competition called, what weight is your friend?
bohemianrapsody
04-03-2004, 01:03 PM
Originally posted by theq
What is the competition called, what weight is your friend?
Estonian Cup.
He competed in teens class, placed 2nd. He was good :)
well good luck for him i wish him well
RiNgMaSteR
04-03-2004, 10:29 PM
Nice workouts man. Very similar to mine. Look good in pics too.
bohemianrapsody
04-04-2004, 06:05 AM
Originally posted by RiNgMaSteR
Nice workouts man. Very similar to mine. Look good in pics too.
Thanks man. Do you have a journal too?
Heisman
04-04-2004, 08:07 AM
Originally posted by bohemianrapsody
Estonian Cup.
He competed in teens class, placed 2nd. He was good :)
2nd isn't bad at all. Did he look better than you?
bohemianrapsody
04-04-2004, 12:03 PM
Originally posted by Heisman
2nd isn't bad at all. Did he look better than you?
Dont know, because i have never dieted... But hes bodyfat was very low :)
bohemianrapsody
04-04-2004, 12:08 PM
03.04.2004
REST
04.04.2004
CHEST/SHOULDERS/TRICEPS
Started 17:42
CHEST
Bench Press:
20x20
50x10
60x5
85x8
90x3
80x7
Incline Bench Press:
65x8
70x4
60x7
Chest Dips:
BW+10x13
BW+15x10
BW+20x8
SHOULDERS
Seated Barbell Press:
30x10
50x7
45x8
45x5
Lateral Raises:
12x15
12x12
12x10
Rear Laterals:
12x14
12x12
12x10
TRCEPS
CG Bench Press:
30x12
55x10
60x7
60x6
Skullcrushers:
30x12
35x6
30x8
End of Workout 19:09
It was good workout... average...
bohemianrapsody
04-10-2004, 01:31 AM
5.04.2004
LEGS/ABS
6.04.2004
BACK/TRAPS/BICEPS
7.04.2004
REST
Lost my training logs :S
8.04.2004
CHEST/SHOULDERS/TRICEPS
Started 17:07
CHEST
Bench Press:
20x20
50x11
60x6
80x10
85x4
80x5-6
Incline Bench Press:
65x9
70x3
60x6
Chest Dips:
BW+15x11
BW+20x8
BW+25x6
SHOULDERS
Seated Barbell Press:
30x12
50x6
45x8
45x5
Lateral Raises:
14x11
14x8
12x11
Rear Laterals:
12x15
12x11
12x10
TRCEPS
CG Bench Press:
35x8
55x12
60x7
55x8
Skullcrushers:
30x12
35x5
30x9
End of Workout 18:27
Dips went good.
****ty workout, but feeling was great! :)
bohemianrapsody
04-10-2004, 01:43 AM
9.04.2004
QUADS/HAMS/CALVES/ABS
QUADS
Squat:
20x20
50x10
80x10
125x4
115x8
115x6
Leg-Press:
50x6
140x6
210x8
230x8
250x12
250x12
Machine Hack-Squat superset with Leg-Extensions:
70x8 ---------------------------------------50x9
70x10 -------------------------------------50x10
HAMSTRINGS
SLDL:
70x10
110x10
115x8
120x6
Seated Leg-Curls:
30x12
50x12
50x12
50x12
Hyper-Extensions:
BW+10x15
BW+10x15
BW+10x15
CALVES
Toe-Press on Leg-Press:
50x10
100x10
120x16
140x14
140x13
Seated Calf Raises:
20x10
50x13
50x13
50x12
ABS
Hanging Leg-Raises:
20/16/12
Incline Crunches:
BW+20x15
BW+20x12
BW+20x10
Duration about 2 hours. Feeling was good. Nice workout :)
I did this workout away, in another gym. So i was able to do leg press and stuff...
scott_donald
04-10-2004, 06:01 PM
thats a long workout... watch workign out that long... your body can hit a catabolic state...
bohemianrapsody
04-11-2004, 02:22 AM
Originally posted by scott_donald
thats a long workout... watch workign out that long... your body can hit a catabolic state...
Hmm... well thats my longest workout... dont know... but i love working out and thats no problem for me :)
bohemianrapsody
04-11-2004, 02:26 AM
Originally posted by theq
good squating
well...nothing great, but yeah good, thanks :)
bohemianrapsody
05-23-2004, 09:45 AM
22.05.2004
Legs
Front Squat:
20x20
50x10
70x6
90x8
100x4
90x6
Leg Extensions:
dont know, how much weight i put there..
11
9
10
Leg Press:
250x10
290 <--- did 3 sets, didnt count the reps, just did until my quads were burning
SLDL here i realized that i have only like 15 min more to train..
70x8
110x6
110x6
Leg Curls
??? x 11/9
Standing calf raises
??? x 11/10/13
i trained in town, so i didnt watch the numbers. Today my legs are sore as hell.... :)
scott_donald
05-23-2004, 09:50 AM
nice leg day... so you are alive... what u been doing lately...
bohemianrapsody
05-23-2004, 12:30 PM
Originally posted by scott_donald
nice leg day... so you are alive... what u been doing lately...
yeah still alive...
i had problems lately, school is ending and i cannot train in local gym anymore. Have to go like 30 km away from here to train, sometimes have to ride a bicycle, so not much time for internet :)
i saw your squats!230 kg... these are unbelievable ! :P
scott_donald
05-23-2004, 12:40 PM
i am sorry to here that... why cant you train there now...
bohemianrapsody
05-24-2004, 08:57 AM
yeah the gym here is under repairs
25.05.2004
CHEST/FRONT DELTS/ABS
CHEST
Incline BB Bench Press:
20x20
40x10
60x6
75x7
75x5
65x6
65x5
Incline DB Press:
23x10
23x6
23x6
23x4
Horizontal DB Flies:
18x11
18x8
18x7
18x7
FRONT DELTS
Alternating Front DB Raise:
10x12
10x10
10x8
10x7
Front BB Raises:
20x11
20x9
20x8
20x7
ABS
Hanging Leg Raises ----------------------------- Incline Sit-ups
12/10/8/10 ---------------------------------------------12/12/10/12
+ 30 min cardio bike
Workout took little over 1 h.
It was good intense workout. Rest pauses were 30 sec - 60 sec.
scott_donald
05-24-2004, 11:32 AM
nice workout why so much incline work there...
bohemianrapsody
05-26-2004, 04:03 AM
25.05.2004
BACK/SIDE AND REAR DELTS/TRAPS
BACK
Deadlift:
20x10
70x6
110x6
140x7
140x5
140x5
Chin-Up:
BW+10x8
BW+10x4
BWx5
BB Rows:
70x6
90x7
90x8
95x7
And 2 more exercises for back with machines, each 3 sets.
SHOULDERS
Seated BB Press:
20x12
30x8
45x12
50x7
50x3
Upright Rows:
40x8
40x6
40x6
Side Laterals:
13x12
13x8
13x7
Rear Laterals:
10x10
10x8
10x8
TRAPS
BB Shrugs:
70x10
110x6
140x8
140x6
Leaning Forward BB Shrugs:
110x8
110x6
+ 1,5h bike riding (30 km) :S I was that exhausted :P
Pauses between sets 30-60 sec.
Nice workout. Havent done deadlifts for few monts, thats why so light. I have done shrugs with heavier weight, but my grip was too weak.
bohemianrapsody
05-26-2004, 04:04 AM
Originally posted by scott_donald
nice workout why so much incline work there...
No my head exercise is incline press, i alternate other exercises. I just felt that i need more incline :)
scott_donald
05-26-2004, 04:55 AM
that was a long day... how long were you there for then...
again i would say to watch upright rows witht eh impingment of the rc...
bohemianrapsody
05-26-2004, 09:37 AM
Originally posted by scott_donald
that was a long day... how long were you there for then...
again i would say to watch upright rows witht eh impingment of the rc...
hehe.. not more than 1,5 hours.
Yeah, this is dangerous... i think i replace this exercise....
bohemianrapsody
05-28-2004, 12:06 AM
27.05.2004
i am veeeryy sleeepy....
ARMS/ABS
TRIC
CG Bench Press:
20x20
40x10
40x6
70x8
70x6
70x6
Rope Pressdown:
40x10
50x9
55x6
50x7
Cable Pressdown:
50x6
60x8
60x6
55x8
BIC
BB Curls (There was strange BB, so i dont know exactly, how much weight i used):
i think it was like this:
27x10
47x7
47x6
40x7
DB Hammer Curls:
20x8
23x6
20x6
Cable Curls:
50x8
50x7
50x7
FOREARMS
Underhand grip wrist curls:
47x11
47x9
47x8
Behind Back BB Wrist Curls:
40x13
40x11
40x11
ABS
My abs were still sore, so i did light incline sit-ups, leg raises and on that machine, i dint know how to call that :P
so 3 exercises, each 3 sets.
pauses again 30-60 sec. I am still dizy, i need some rest...
time: 1hr 25min + 20 min cardio bike.
Good workout
bohemianrapsody
01-19-2005, 04:05 AM
hehe... havent been here for a while... quess im gonna start again this journal :D
bohemianrapsody
02-02-2005, 01:44 PM
02.02.2005
about 1 hour skiing, then:
Seated BB Press:
20x10
40x8
55x5
55x4
50x6
50x4
5x5
Lateral raises:
14x9
14x7
14x7
14x7
14x6
TRICEPS
CG Bench Press:
50x8
75x5
75x4
70x7
ScullCrushers:
35x9
35x8
35x7
ABS:
Leg Raises 4xmax
supersetted with
Sit ups 4xmax
Nice...
scott_donald
02-02-2005, 07:34 PM
welcome back...