The confused log - Page 5

ruggerirish · 10-18-2009, 12:37 AM

Late catch up

194.4lbs

Incline curl
35kg 4 x 10 - tiresome but worth it

Skull crusher
45kg 4 x 10 - not sure where I am with this, going to give it a few more shots

Overhead tricep extension
15kg 4 x 10 - each side

Wrist curl
27.5kg 2 x 30

Reverse wrist curl
27.5kg 2 x 30 - had to use this weight cos some tool was using the 30

Reverse cable pull down
40kg 4 x 10 - getting better now

Rope pull down
35kg 4 x 10

Cable curl
35kg 4 x 10

Crunch machine
50kg - 35, 30, 20, 20

PWO
Chicken breast

ruggerirish · 10-18-2009, 12:39 AM

195lbs

Kept this short and sweet as I was stressing over an interview

Rear delt fly
20kg 4 x 10

Lat raise
20kg 4 x 10

Front delt raise
20kg 4 x 10

Shrug
60kg 4 x 10

Standing shoulder press on smith
60kg 4 x 10

Rear shrug
100kg 4 x 10

PWO
Chicken breast

ruggerirish · 10-19-2009, 10:54 AM

195lbs

Seated leg curl
60kg 4 x 10

Leg extension
45kg 4 x 10 - each leg

Squat machine
290kg 4 x 10 - just about, this was difficult, but was already loaded so left it on

Leg curl
65kg 4 x 10 - each leg. gotta admit this is getting much better than it used to be, may increase it slightly next week

ATG squats
60kg 2 x 15, 1 x 13

Calf raise machine
150kg 2 x 20, 1 x 19

PWO
Chicken breast

ruggerirish · 10-20-2009, 11:36 AM

195lbs - seems to have stablised now

Gave it my best but unfortunately have fluid in my ear again giving me a splitting headache.

Bench
80kg 4 x 10

Incline on smith
80kg 4 x 10

Decline on smith
100kg 4 x 10

Chest press machine
30kg 4 x 10 - side at a time

Cable fly
30kg 4 x 10

PWO
Chicken breast

ruggerirish · 10-21-2009, 11:17 AM

Forgot to weigh in

Rear lat pull down
70kg 4 x 10

Bent over bb row on smith
80kg 4 x 10

DB row
30kg 4 x 10 - each side

Deadlift
60kg 5 x 10 - ok so, previous form was terrible and this showed so ive gone back to basics. Was pretty easy so ill bump it next time

Lat pull up
3 x 10, 1 x 12

Cable row
70kg 4 x 10

PWO
Chicken breast

Didnt exactly go full strength, as I'd bumped into someone i knew. maybe next time

ruggerirish · 10-22-2009, 05:25 AM

193.6lbs

Continuing on getting better form, reduced some exercises, as much as it killed me!

Incline curl
35kg 4 x 10

Skull crusher
35kg 3 x 15 - not sure if i went to light, but it was ok

Overhead tri ext
15kg 4 x 10

Wide grip BB curl
35kg 4 x 10

Wrist curl
30kg 2 x 30

Reverse wrist curl
30kg 2 x 30

Hammer curl
15kg 5 x 10 - lost count, but continued anyhow

Cable curl
35kg 4 x 10

Reverse cable pulldown
30kg 4 x 10 - went much better with strict form

Rope pulldown
30kg 4 x 10 - though in strict form

Cable pushdown
40kg 4 x 10

Chin up
3 x 10

PWO
Chicken breast

ruggerirish · 10-26-2009, 10:31 AM

Surprise surprise, fluid in the ear gave me an unbearable migraine. I'll go to the docs soon to get it sorted.

ruggerirish · 10-26-2009, 10:33 AM

192.6lbs

Seated curl
60kg 4 x 10 - not bad this time

Leg extension
80kg 4 x 10

Squat machine
280kg 4 x 10 - gradually getting easier

Calf raise machine
150kg 3 x 20, 1 x 13

Single leg curl
65kg 4 x 10 - each side

Adductor
70kg 3 x 20

Abductor
70kg 3 x 20

PWO
Chicken breast

ruggerirish · 10-27-2009, 02:06 PM

193.6lbs

Went at the worst possible time, unfortunately had an interview in work so was horribly busy

Bench
80kg 4 x 10

Incline bench
70kg 3 x 10 - major fail on this. have to stop doing it on the smith

Decline on smith
100kg 4 x 10

Chest press machine
25kg 4 x 10 - each side alt

Cable pec fly
30kg 4 x 10

Left it there, NEVER going at that time again

PWO
2 chicken breasts

ruggerirish · 10-28-2009, 01:38 PM

194.4lbs

Bent over BB row
80kg 4 x 10

Reverse lat pull down
70kg 4 x 10

Cable row
70kg 4 x 10

Deads
70kg 4 x 8 - still trying to keep strict form on this, bit boring at the lower weight but ill take my time

DB row
30kg 4 x 10 - each side

Lat pull up
4 x 10

PWO
Chicken breast

ruggerirish · 11-01-2009, 02:52 AM

194lbs

Incline curl
35kg 4 x 10

Skull crusher
35kg 3 x 15 - still going well

DB overhead tri extension
15kg 4 x 10 - each arm

Preacher curl
35kg 4 x 10

Hammer curl
15kg 4 x 10 - each side

Wrist curl
2 x 30 - hurt a lot on second set

Reverse wrist curl
2 x 30 - no probs at all, normally this one hurts

Reverse tri pulldown
30kg 4 x 10 - still strict on form, not bad

Cable pushdown
40kg 4 x 10

Cable curl
35kg 4 x 10 - this is actually getting easier! going to hold until it gets better then move up

Curl - strict form
20kg 4 x 10

PWO
Chicken breast

ruggerirish · 11-01-2009, 02:54 AM

192lbs

Rear delt fly
20kg 4 x 10

Lat raise
20kg 4 x 10

Front delt raise
20kg 4 x 10

Shrug
60kg 4 x 10

Shoulder press
50kg 4 x 10

Rear shrug on smith
120kg 4 x 10 - wasn't bad but not great either, see how i get on next week

Cable lat raise
10kg - 2 x 15, 1 x 13

PWO
Chicken breast

ruggerirish · 11-03-2009, 01:29 AM

194lbs

Leg extension
80kg 4 x 10 - dropped the alternating one I used to do, to concentrate on getting this a bit higher

Seated curl
60kg 4 x 10

Single leg curl
65kg 4 x 10 - each leg

Squat machine
260kg 4 x 10 - wanna get form right so holding this weight for now

ATG squats
60kg 4 x 10

Calf raise machine
150kg 3 x 20, 1 x 15 - getting there

PWO
Chicken breast

Been really slack with Abs lately, will try one day this week and properly next week

ruggerirish · 11-04-2009, 12:15 AM

194lbs

Bench
80kg 4 x 10

Incline bench
60kg 4 x 10 - lowered it as im trying to get form right. Just cant bring myself to go any lower than this though

Decline on smith
100kg 4 x 10

Chest press machine
25kg 4 x 10 - alternating

Cable fly
30kg 4 x 10

PWO
Chicken breast - Kinda feeling I'm not getting what I need out of this, might go back to shakes for a bit

ruggerirish · 11-04-2009, 10:42 AM

195.2lbs

Cable row
70kg 4 x 10

Rear lat pulldown
70kg 4 x 10

DB row
30kg 4 x 10 - each side

Bent over bb row
80kg 4 x 10

Deads
70kg 4 x 8

Pull up
2 x 10, 2 x 8

Row machine
40kg 3 x 20

PWO chicken breast

ruggerirish · 11-05-2009, 03:09 PM

196lbs

Nothing special!

Incline curl
35kg 4 x 10

Skull crusher
35kg 3 x 15

Overhead tri extension
15kg 4 x 10 - each arm

Wide grip bb curl
35kg 4 x 10

Wrist curl
30kg 2 x 30

Reversea wrist curl
30kg 2 x 30

Cable curl
35kg 4 x 10

Reverse tri pulldown
30kg 4 x 10 - form getting better

Reverse bb curl
20kg 4 x 10

Rope pulldown
30kg 4 x 10

PWO
Chicken breast

ruggerirish · 11-08-2009, 12:54 AM

196lbs ???

Rear delt fly
20kg 4 x 10

Lat raise
20kg 4 x 10

Shrug
60kg 4 x 10

Front delt raise
20kg 4 x 10

Shoulder press
50kg 4 x 10

Rear shrug
100kg 4 x 10

Shoulder press machine
25kg 4 x 10 - each side alternating

PWO
150gms tuna

ruggerirish · 11-09-2009, 10:54 AM

196lbs

Seated curl
60kg 4 x 10

Leg extension
80kg 4 x 10

Single leg curl
65kg 4 x 10 - each leg

Calf raise machine
150kg 3 x 10, 1 x 15

Squat machine
260kg 4 x 10 - better form on this now

Adductor
70kg 2 x 30

Abductor
70kg 2 x 30

PWO
2 cod fillets? - dinner was ready when i came in

Very tired throughout, but persevered!

ruggerirish · 11-10-2009, 01:30 PM

196lbs

Bench
80kg 4 x 10

Incline
60kg 4 x 10

Decline on smith
100kg 4 x 10

Chest press machine
25kg 4 x 10 - alternating

Pec fly machine
Dropset 60, 50, 40, 30, 20 x 2 15 reps

No PWO

Form getting better

ruggerirish · 11-12-2009, 12:25 AM

196.2lbs

Bent over bb row
70kg 4 x 10

Cable row
70kg 4 x 10

Rear lat pulldown
70kg 4 x 10

DB row
30kg 4 x 10 - each side

Deads
70kg 4 x 10

Rowing machine
35kg 3 x 20 - dunno if this was too light, but felt good after it

Pullup
3 x 8 - was kinda tired at that point

PWO
Chicken breast

ruggerirish · 11-12-2009, 10:58 AM

196lbs

Incline curl
35kg 4 x 10

Skull crusher
37.5kg 4 x 10

Preacher curl
35kg 4 x 10

DB Hammer curl
15kg 4 x 10 - each arm

Wrist curl
30kg 2 x 30

Reverse wrist curl
30kg 2 x 30

Cable curl
35kg 4 x 10

Overhead DB tri ext
15kg 4 x 10 - each arm

Reverse curl
22.5kg 4 x 10

Reverse pulldown
30kg 4 x 10 - seemed a lot easier this time

Rope pulldown
27.5kg 4 x 10 - changed to this as the 30k was lacking form

PWO
Chicken breast

ruggerirish · 11-16-2009, 12:39 AM

196lbs

Rear delt fly
20kg 4 x 10

Lat raise
20kg 4 x 10

Front delt raise
20kg 4 x 10

Shrug
60kg 4 x 10

Shoulder press
50kg 4 x 10

Rear shrug on smith
90kg 4 x 10

Face pulls
20kg 4 x 10

Cable lat raises
10kg - 15, 13, 10, 10

PWO
Chicken breast

ruggerirish · 11-16-2009, 05:13 PM

197lbs

Seated curl
60kg 4 x 10

Leg extension
85kg 4 x 10

Squat machine
260kg 4 x 10 - just lol

Single leg curl
65kg 4 x 10 - each leg

Squat - proper!
70kg 4 x 10

Calf raise machine
150kg 2 x 20, 2 x 15

PWO
Chicken breast

ruggerirish · 11-17-2009, 10:26 AM

195.8lbs

Bench
80kg 4 x 10

Incline
60kg 4 x 10 - ok, feels crap lifting so light though

Decline on smith
100kg 4 x 10

Chest press machine
30kg 4 x 10 - alternating, raised it a bit, wasnt too bad so ill keep it

Cable pec fly
30kg 4 x 10

PWO
Chicken breast

ruggerirish · 11-18-2009, 11:04 AM

195.6lbs

Cable row
70kg 4 x 10 - works out better starting with this one

Bent over bb row
70kg 4 x 10

Rear lat pulldown
70kg 4 x 10

DB row
30kg 4 x 10 - each side

Deads
75kg 3 x 10, 1 x 9 - went ok, so ill continue at this

Row machine
65kg 2 x 10, 2 x 20

PWO
Chicken breast

I know it was a bit short but had to run off to do stuff

ruggerirish · 11-19-2009, 11:41 AM

196.2lbs

Incline curl
35kg 4 x 10

Skull crusher
40kg 4 x 10

Wide grip bb curl
35kg 4 x 10

Hammer curl
15kg 4 x 10 - each arm -forgot what last week's weight was

Wrist curl
30kg 2 x 30

Reverse wrist curl
30kg 2 x 30

Reverse cable pulldown
30kg 4 x 10

Chin up
4 x 10

Rope pulldown
27.5kg 4 x 10

Cable curl
35kg 4 x 10

Close grip bench
60kg 4 x 10

PWO
Chicken breast

ruggerirish · 11-22-2009, 06:48 AM

195.8lbs

Rear delt fly
20kg 4 x 10

Lat raise
20kg 4 x 10

Front delt raise
20kg 4 x 10

Shrug
60kg 4 x 10

Face pulls
22.5kg 4 x 10

Rear shrug on smith
90kg 4 x 10

Shoulder press machine
30kg 4 x 10 - alternating

PWO
2 x Chicken breast

ruggerirish · 11-24-2009, 02:20 AM

197.8lbs

Seated curl
62.5kg 2 x 10
60kg 2 x 10

Leg extension
85kg 4 x 10

Squat machine
260kg 4 x 10

Leg curl
65kg 4 x 10 - each side

Squat
80kg 4 x 10 - bit more difficult but good anyhow

Calf machine
150kg 3 x 20, 2 x 15

PWO
Chicken breast

ruggerirish · 11-24-2009, 11:39 AM

198lbs

Overall not very good. Gym too busy and took ages between exercises

Bench
80kg 4 x 10

Incline bench
60kg 4 x 10

Decline on smith
90kg 4 x 10

Chest press machine - alternating
35kg 4 x 10

Cable fly
30kg 4 x 10

PWO
Chicken breast

ruggerirish · 11-25-2009, 12:08 PM

197.4lbs

Cable row
70kg 4 x 10

Rev lat pulldown
75kg 4 x 8 - just while i get used to it

DB row
30kg 4 x 10 - each side

Deads
75kg 4 x 8 - seem to go better with 8 reps than struggling for 10

Bent over bb row
70kg 4 x 10

Row machine
85kg 4 x 10

Pull up
3 x 10

PWO
Chicken breast