Dallas' Journey to be A Monster

[Dallas_15]

Standing Calf Raises
Sets:
1 x 20kg ES - 15 reps
1 x 40kg ES - 10 reps
2 x 50kg ES - 5 - 8 reps

Squats
Sets:
1 x 20kg ES - Warm up - 15 reps
1 x 40kg ES - 10 - 12 reps
2 x 50kg ES - 6 to 8 reps
1 x 30kg ES - 12 Reps
1 x 20kg ES - Widowmaker Set

LEGS WERE ****ED AFTER THIS!

Leg Press
Sets:
1 x 240kg - 10 reps
2 x 280kg - 8 reps
1 x 200kg - 20 reps - (10 rest-pause then another 10)

Seated Hammy Curls Super set with DB SLDL's
Sets:
3 x Pin 5 then 22.5 kg db's - 8 to 10 reps


overall - good workout but i really need to get my squat up. My legs did take a thrashing this workout though, especially with the widow maker set on squats and dropsets on leg press and to finsish a superset!!.. good workout. 8/10...



******WEIGH IN********

Ok Guys I weighed in today! Last week I was 82.75kg ...today I was 83.05kg!! I know its not much but I am creeping slowly up and maintaining at the LEAST!!. SO thats great.


Keep tuned for back tommorow!!!!

[Dallas_15]

Lat Pulldowns
Sets:
1 x pin 4 - warm up - 15 reps
1 x pin 6 - 10 reps
2 pin 7 - 8 reps with a drop set to pin 5

DB rows
Sets:
1 x 30kg db's - 10 reps
3 x 40 kg db's - 6 reps

Bent over barbell row
Sets:
3 x 20kg each side on barbell - 10 - 12 reps

CG Chin Ups(bodyweight)
Sets:
3 x 6- 8 reps

Next was meant to be front cable pulldowns but some guy was usin it so to finsih I went back on the lat pulldown and did enough weight to get out 12 -15 reps for 3 sets.



Overall - ok workout, just had a big meal before it so stomach was a bit off. 6/10. def not my best back workout.



Dallas_15

[Dallas_15]

DB Shoulder Press
Sets:
1 x 15kg - 20 reps
1 x 20 kg - 12 reps
2 x 25kg - 8 to 10 reps

Upright row with 25 kg barbell
3 sets of 8 to 10 reps

Lateral Raises
12.5kg db's - 10 reps - 3 sets

rear delt raises
sets:
3 x 10kg - 12 reps

Shrugs
Sets:
1x 20kg each side - 12 reps
3 x 40 kg each side - 8 reps
1 x 20kg each side (drop set) - 12 reps

[Dallas_15]

O.H Tricep Extension w/ dumbbell
Sets:
1 x 15kg - 20 reps
1 x 22.5 kg - 12 to 15 reps
2 x 30 kg - 8 reps

CGBP
Sets:
3 x 30kg each side - 10 reps
THEN DROP SETTED TO JUST 20 KG EACH SIDE AND REPPED OUT.

Tricep kick backs
sets:
3 x 12.5 kg dumbbell - 12 reps

Tricep pushdown
Sets:
3 x pin 7 = 8 reps
then dropp setted on the last set to a lower weight and repped out.

DB Bicep Curls
Sets:
1 x 12.5 kg - 15 reps
1 x 17.5 kg - 8 reps
2 x 20 kg - 5 reps (on these 2 sets I then dropped back to 15 kg and did another 8.)

barbell 21's
sets:
2 with a 25kg barbell.

Concentrattion curls supersetted with hammer curls
Sets:
3 x 12.5 kg on concentration curls then onto hammer curls with 15kg db's - both for about 8 reps

Arms were trashed.

Overall good workout. 8/10. Was focused (even when my ipod f****ed up near the end of my workout haha) but was all good.



Next workout : Monday - Chest!

[Dallas_15]

Smith Machine Bench Press
Sets:
1 x 50kg - warm up - 20 reps
1 x 80kg - 10 reps
1 x 100kg - Only got 3 reps so dropped it back to 80 for my last set.
1 x 80kg - 8 reps



Incline Dumbbell Bench Press
Sets:
3 x 25kg DB's - 10 reps



Dips
Sets:
3 sets with 27.5kg DB strapped to me - 4 reps then a further 5 with bodyweight only.
^ 27.5 is a record so far for me so Ill keep at that until I can get 8 or so reps!



Dumbbell Flyes
Sets:
3 x 17.5 kg DB's - 10 reps.
- Love finishing with these, my chest was throbbing after wards!



Overall - Great workout, definitely an 8/10 at least! Intensity was good and I felt real strong this workout. My dips are slowly going up, new p.r with 27.5kg on them. As I said Ill keep at them until I can get 8 reps out on them.

Keep tuned for Legs tomorrow guys - SQUATS!!

Oh and more pics coming in my next fortnightly weigh in !

[Dallas_15]

Been sick guys, thought my hernia was playing up but it was just acid reflux. All Good.

Back into it!

Dumbbell Rows
Sets:
1 x 20kg - 15 reps
1 x 30kg - 12 reps
1 x 40kg - 8 reps
2 x 40kg - 5 reps

Deadlifts
Sets:
1 x 20kg each side - 12 reps
1 x 40kg each side - 8 reps
1 x 60kg each side - 1 rep (Might have been cause I come back from being sick cause usually I do 3 but today i didnt feel up to it.)
1 x 40kg - 8 reps

Seated Row
Sets:
3 x Pin #6 - 12 reps

Front Pulldowns on Cable
Sets:
3 x Pin #5 - 8 to 12 reps



************BICEPS***************
Barbell Bicep Curls
Sets:
3 x 10kg each side - 10 to 12 reps

Dumbbell Preacher Curl
Sets:
1 x 17.5 kg - 8 reps
1 x 15 kg - 10 reps
2 x 12.5 kg - 12 reps

Hammer Curl (Dumbbell)
Sets:
3 x 15 kg - 8 reps then drop set to 12.5kg after each set for another 8 - 10 reps.




Overall - Felt good tonight, I tryed to push more for 10 - 12 reps. Pump was great on both back and bi's, especially bi's. Its coming up to x-mas so hopefully I can pack on some mass over that period! Anyway good workout, loved it. 8/10.

[Dallas_15]

Triceps


O.H Tricep Extensions (dumbbells)
Sets:
1 x 12.5 kg - 20 reps
1 x 20kg - 15 reps
1 x 30kg - 8 reps
1 x 25kg 10 - 12

Dips (Bodyweight)
3 sets - 10 - 12 reps

V-bar pushdowns
Sets:
3 x pin #6 - 10 reps

Rope pulldowns
sets:
3 x pin 3 - 8 reps

************Shoulders***********

Smith Machine Shoulder Press
Sets:
1 x 20kg each side - 15 reps
2 x 30kg each side - 8 reps
1 x 20kg each side - 12 reps


DB Lateral Raises
Sets:
3 x 12.5 kg - 5 reps then drop set to 10kg dv's for another 8 - 10 reps

Upright row Super setted with Rear delt raises
3 x 25kg barbell - 8 reps then 3 x 10kg db for 8 reps.


Shoulders and tris were ****ed after this workout. Overall it was a good 8 out of 10. Had some whey after and 2 x PB and jelly sandwhiches!

[Dallas_15]

Smith Machine Bench Press (Was DB week but all benches taken, was real busy tonight.)
Sets:
1 x 20kg Each Side for warm up - 15 to 20 reps
1 x 40kg Each Side - 10 reps
2 x 50kg each side - 5 to 8 reps
1 x 20kg each side for a light set - until failure

Weighted Dips ***NEW P.R***
Sets:
3 x with a 30kg dumbbell strapped to me for 4 to 5 reps..5 then 4 then 5 to be presice.
After these I dropped to body weight and did a further 8.

Incline Dumbbell Bench Press
Sets:
3 x 25kg - 10 reps

Dumbbell Flyes
3 x 15kg - 10 to 12 reps


Overall great workout, chest felt an awesome pump and was rock solid. 9/10!

[Dallas_15]

Standing Calf Raises
Sets:
1 x 40kg - 15 reps
1 x 80 kg - 8 reps
2 x 50 kg - 5 reps
1 x 40 kg - 12 reps

Squats (In smith machine rack, squat rack taken.)
Sets:
1 x 40kg - warm up - 15 to 20 reps
1 x 80kg - 12 reps
3 x 100kg - 5 to 8 reps
1 x 40 kg - failure


SLDL's (DB'S)
Sets:
1 x 25kg - warm up - 12 to 15 reps
3 x 35kg - 5 to 8 reps

Leg Press
Sets:
1 x 240kg - 10 to 12 reps
2 x 320kg - 5 to 8 reps
1 x 200kg - 12 reps

Seated Hammy Curls
Sets:
3 x on pin 5 - 8 reps then droppin back to pin 4 until failure.




Legs were burning, could barely walk down the gym stairs after this one. Felt good though. 9/10 for sure. Keep tuned for back. Also I was meant to weigh in but forgot but Ill do it on my back workout tommorow'.

[Dallas_15]

Lat Pulldowns
Sets:
1 x Pin 3 - warm up - 15 to 20 reps
1 x pin 5 - 12 to 15 reps
1 x pin 7 - 6 reps
1 x pin 6 - 8 reps

Dumbbell Rows
Sets:
2 x 30 kg - 10 reps
2 x 40kg - 5 reps
1 x 25kg - 12 reps

Seated Row
Sets:
1 x pin 7 - 6 reps
3 x pin 5 - 10 to 12 reps

Front pulldowns
3 x pin 5 - 10 to 12 reps

*********BICEPS***********

DB Curls
Sets:
1 x 12.5kg - warm up -15 reps
3 x 17.5 kg - 5 to 8 reps

Barbell Preacher Curl
Sets:
3 x 10kg each side - 8 to 10 reps

Hammer Curls (DB)
Sets:
3 x 10kg - 8 reps.

That was it for back and bi's! My bi's were wrecked same with my back. was a good workout though. Weighed my self tonight and was 82.15kg...last fortnight i was 83.05kg.. Probabaly just water weight but its motivation to eat more anyway!!.

Overall 8/10. good workout ......... rest day tommorow.