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  1. #631
    Just a gym rat TheProgressiveOne's Avatar
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    Cool

    ^^ is that right? Pfft


    1/12/12

    Rope pulldowns
    15 x 25
    10 x 30
    10 x 30
    8 x 35

    Incline DB curls ss OH tricep extension
    7 x 15 ss 12 x 10
    7 x 15 ss 10 x 12.5
    7 x 15 ss 10 x 12.5
    8 x 15 ss 10 x 12.5

    Preacher machine ss reverse rope pulldowns
    16 x 80 ss 30 x 25
    15 x 95 ss 25 x 30
    15 x 95 ss 20 x 35
    12 x 95 ss 20 x 35

    Reverse bb curls ss single arm push downs
    10 x 20 ss 10 x 30
    12 x 20 ss 10 x 30
    12 x 20 ss 10 x 30

    Comments
    Fuarrrr, got awesome pumps this morning....loved it!
    Feeling full..
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  2. #632
    Just a gym rat TheProgressiveOne's Avatar
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    3/12/12

    Incline DB press with fat grip
    8 x 35 (PB)
    8 x 35
    8 x 35
    6 x 35

    Chins
    13 (PB)
    10
    9
    8

    Decline presses with fat gripz
    5 x 40
    7 x 40
    6 x 40
    6 x 40

    DB row
    6 x 40
    6 x 40
    6 x 40
    6 x 40

    Pec Deck
    10 x 75
    10 x 75 with drop set
    10 x 75 with crazy drop set

    HS High Row
    8 x 3PPS
    8 x 3PPS
    6 x 3.5PPS + drop set til complete failure

    Trap 3 raise
    12 x 3
    11 x 3
    12 x 3

    Comments
    PB with the inclines, and chins, was feeling pumped as fuk which was nice
    Declines were down from last week but all well..
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  3. #633
    Sleepy moderator scott_donald's Avatar
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    haha... pumped... i hate it!!!

    solid sessions indeed there... how you liking the fat thing???
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  4. #634
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    haha... pumped... i hate it!!!

    solid sessions indeed there... how you liking the fat thing???
    Hahaha I also don't really like the pumped feeling!

    I wanna do a strength phase next with all main lifts at 3 reps..

    Thanks, I've got rest, training and nutrition pretty spot on so seein some good growth..

    Fat things are ok, I am just giving them a whirl to see if it improves grip since I haven't done many deads lately..
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  5. #635
    Just a gym rat TheProgressiveOne's Avatar
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    5/12/12

    Bb split squats
    6 x 65
    6 x 65
    6 x 65
    10 x 65 (pr)

    Single leg Seated ham curl
    8 x 25

    Kneeling ham curl
    8 x 31.25
    8 x 31.25
    8 x 31.25

    DB lunges
    6 x 32.5
    6 x 32.5
    6 x 32.5
    6 x 32.5

    GHR (arms crossed)
    8
    8
    8
    10 (last two hands behind legs)

    Seated Calf push
    15 x 80
    20 x 80
    20 x 80
    20 x 80
    20 x 80

    Standing calf raise
    8 x 185
    8 x 185
    8 x 185

    Comments: great session!!
    Feeling strong as, nutrition has been perfect all week, eating lots of clean foods....and I mean lots
    Chicken salad for lunch with a friend today. Then dinner tonight..
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  6. #636
    Registered User aussieboi901's Avatar
    Join Date: Jan 2011
    Age: 24
    Stats: 5'11", 184 lbs
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    Hey man great workout, keep up the good work
    Australian Sports Nutrition 10 Week Challenge Log - http://forum.bodybuilding.com/showthread.php?t=151599853&p=1020028673#post1020028673
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  7. #637
    Just a gym rat TheProgressiveOne's Avatar
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    Thanks @aussieboi

    6/12/12

    Push press
    5 x 70
    3 x 80
    3 x 80
    1 x 85 (PR)
    0 x 85
    5 x 70

    DB OHP
    12 x 25
    9 x 25
    6 x 25 (LOL)
    8 x 25

    HS shrugs/swinging side raise/explosive upright row/Rear delt

    10 x 160 ss 7 x 20 ss 10 x 45 ss 10 x 54
    8 x 180 ss 7 x 20 ss 10 x 45 ss 8 x 54
    8 x 180 ss 7 x 20 ss 10 x 45 ss 8 x 54

    Comments
    Bestttt, love shoulder days, push press was ok, always feels a bit weird until you're in the groove...

    Off to Perth tomoz!
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  8. #638
    Just a gym rat TheProgressiveOne's Avatar
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    8/12/12

    'Arms day' with a friend in Perth (Fitness First)
    Was a good workout and I was sore the next day!

    Exercises included:
    DB incline curls
    Preacher curls
    Reverse st8 bar curls

    Bw dips
    DB skull crushers
    Reverse tricep pulldowns

    Hanging leg raises


    10/12/12

    Incline DB Press
    8 x 35
    6 x 37.5
    6 x 37.5
    6 x 37.5

    Chin-ups
    12

    Weighted chins
    5 x 22.5
    5 x 22.5
    5 x 22.5

    Decline press
    5 x 40
    8 x 40 (PR)
    6 x 40
    6 x 40

    DB row
    6 x 40
    6 x 40
    6 x 40
    6 x 40

    Pec deck
    10 x 77.5
    8 x 77.5
    8 x 77.5

    Bcube
    10 x 55
    8 x 55
    8 x 55

    Decline sit-ups ss trap 3 raise
    15 ss 10 x 3
    15 ss 10 x 3
    15 ss 10 x 3

    Comments:
    Nice big chest and back session, chin-ups climbing, not bad for weighing 95kg!

    Starting a mini cut at the start of Jan ready for footy season...should be between 6-8 weeks..need to get below 90..
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  9. #639
    Just a gym rat TheProgressiveOne's Avatar
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    12/12/12

    Legs

    Single leg squats
    5 x 70
    6 x 65
    6 x 65
    8 x 65

    Kneeling ham curls
    6 x 32.5
    8 x 32.5
    7 x 32.5
    8 x 32.5

    Slow Squats
    5 x 70
    5 x 90
    5 x 90
    5 x 90

    GHR
    8
    10
    10
    10

    Seat calf push
    15 x 120
    15 x 120
    15 x 120
    15 x 120

    Comments:
    Fell over during the split squats, sucked pretty bad and made a lot of noise...

    Allwell, eating a lot today as it was leg day!!
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  10. #640
    Just a gym rat TheProgressiveOne's Avatar
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    13/12/12

    Push press
    8 x 60
    4 x 75
    3 x 80
    1 x 85
    1 x 85
    4 x 75

    Strict DB OHP
    10 x 25
    9 x 25
    8 x 25
    9 x 25

    HS Shrugs ss Side raises
    6 x 120 (different machine) ss 5 x 12.5
    6 x 120 ss 6 x 12.5
    10 x 160 (normal machine) ss 6 x 12.5
    10 x 160
    10 x 160

    Rear delt fly machine
    8 x 56.5
    10 x 56.5
    10 x 56.5

    Upright row, explosive
    8 x 50
    8 x 50
    10 x 50

    Comments
    Nice big session...shoulder strength climbing well which is good...
    Weight would be around 94kg now I would say
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  11. #641
    Registered User nwskier's Avatar
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    nice push presses! weights getting up there
    workouts posted in team voltron thread!
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  12. #642
    Registered User Poolee32's Avatar
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    Originally Posted by TheProgressiveOne View Post
    13/12/12

    Push press
    8 x 60
    4 x 75
    3 x 80
    1 x 85
    1 x 85
    4 x 75

    Strict DB OHP
    10 x 25
    9 x 25
    8 x 25
    9 x 25

    HS Shrugs ss Side raises
    6 x 120 (different machine) ss 5 x 12.5
    6 x 120 ss 6 x 12.5
    10 x 160 (normal machine) ss 6 x 12.5
    10 x 160
    10 x 160

    Rear delt fly machine
    8 x 56.5
    10 x 56.5
    10 x 56.5

    Upright row, explosive
    8 x 50
    8 x 50
    10 x 50

    Comments
    Nice big session...shoulder strength climbing well which is good...
    Weight would be around 94kg now I would say
    Been reading your log man, strength has been climbing I see. Good to see you've really stuck with this.

    Reading from now on.
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  13. #643
    Just a gym rat TheProgressiveOne's Avatar
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    @nws: yeh brah....

    @poolee, Thanks, slowly getting there....
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  14. #644
    Just a gym rat TheProgressiveOne's Avatar
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    14/12/12

    Remidail and back
    5 remedial exercises x 3 sets

    Hammer pulldowns
    10 x 60
    10 x 70
    10 x 80
    10 x 80

    Straight arm pulldowns
    10 x 35
    10 x 35
    10 x 35

    HS hi row
    12 x 2PPS
    12 x 2PPS
    12 x 2PPS

    Comments:
    More of a rest day than anything...an a small back pump


    15/12/12

    DB curls ss tricep pushdowns ss reverse bb curls ss machine dips
    6 x 17.5 ss 12 x 35 ss 12 x 20 ss 8 x 80
    6 x 17.5 ss 12 x 35 ss 10 x 20 ss 8 x 80
    6 x 17.5 ss 10 x 40 ss 10 x 20 ss 8 x 80
    6 x 17.5 ss 12 x 35 ss 10 x 20 ss 8 x 80

    Reverse rope pulldowns ss single rope curls ss DB overhead extension ss DB shrugs
    15 x 35 ss 5 x 25 ss 6 x 10 ss 10 x 30
    15 x 25 ss 5 x 25 ss 10 x 10 ss 10 x 32.5
    15 x 25 ss 5 x 25 ss 6 x 12.5 ss 10 x 40
    15 x 25 ss 5 x 25 ss 6 x 12.5 ss 10 x 40

    Comments
    Smashed this out in 40 minutes...was a nice good workout...

    Tomoz I am going to get up early and go do a heavy leg workout...which will probly include squats and maybe deads...we wil see.
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  15. #645
    Just a gym rat TheProgressiveOne's Avatar
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    16/12/12

    Random leg session

    Squats
    6 x 100
    3 x 120
    3 x 120
    3 x 120
    6 x 100

    Ham curl
    8 x 50
    6 x 50
    6 x 50
    8 x 50
    7 x 50

    Slow leg press with no pauses
    10 x 100
    10 x 100
    15 x 100
    6 x 100 (lower back fatigue)

    Calf push
    15 x 120
    12 x 120
    15 x 120

    Single leg calf push
    10 x 120
    10 x 120
    10 x 120

    Comments
    Great session. Squats felt solid as...especially since it's the first time I've done them in 2 months really.


    17/12/12

    Chest and back

    Incline DB press
    13 x 30
    6 x 40
    4 x 40
    5 x 40

    Weighted Chin-ups
    12 x bw
    4 x 25
    4 x 25
    4 x 25

    Barbell bench
    5 x 80
    5 x 90
    3 x 100
    2 x 100 + 8 x 60

    DB row
    5 x 44
    5 x 44
    5 x 44
    5 x 44

    Pec deck ss rear delt machine ss trap 3 raise
    10 x 77.5 ss 8 x 56.5 ss 10 x 3
    10 x 77.5 ss 10 x 56.5 ss 10 x 3
    10 x 77.5 ss 10 x 56.5

    Comments:
    Massive session
    Bench is equal with my old Pr...but I don't think I used to touch my chest...which I did this time so sorta a PR

    Was shaking for quite a bit after it and have been feeling great...

    Football trainin tonight...the last of the year
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  16. #646
    Attempting to lift rb80's Avatar
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    Solid benchin and squattin bro! I've been doing those slower leg presses lately and find they are great.
    Do, or do not. There is no try

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  17. #647
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by rb80 View Post
    Solid benchin and squattin bro! I've been doing those slower leg presses lately and find they are great.
    Thanks bro.
    Yeah I just don't see the point in loading up the bar with 100 plates and doin a small ROM...I take it down low and slow
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  18. #648
    Attempting to lift rb80's Avatar
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    Originally Posted by TheProgressiveOne View Post
    Thanks bro.
    Yeah I just don't see the point in loading up the bar with 100 plates and doin a small ROM...I take it down low and slow
    I'm with you mate, leg press is the most abused piece of equipment in the weights room! Controlled press with full ROM and maximum burn is where its at, smart training bro.
    Do, or do not. There is no try

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  19. #649
    U wot m8 Pervy's Avatar
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    Agreed. I've never gone heavier than 120. Just slow and controlled, legs all the way until they are touching my chest.
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  20. #650
    Registered User mainsqueeze530's Avatar
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    Originally Posted by TheProgressiveOne View Post
    Thanks bro.
    Yeah I just don't see the point in loading up the bar with 100 plates and doin a small ROM...I take it down low and slow
    that's the way to go
    To every thing there is a season, and a time to every purpose under the heaven;
    A time to be born, and a time to die;
    A time to plant, and a time to pluck up that which is planted;
    A time to weep, and a time to laugh;
    A time to mourn, and a time to dance.
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  21. #651
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by rb80 View Post
    I'm with you mate, leg press is the most abused piece of equipment in the weights room! Controlled press with full ROM and maximum burn is where its at, smart training bro.
    Yep....leave the power stuff for squats I say....

    @pervy: thanks for dropping by mate
    @MS530: yeah buddy

    19/12/12

    Push press
    5 x 60
    3 x 80
    3 x 80
    1.5 x 80 (nearly lost balance so I let it drop)

    Strict BB OHP
    6 x 60
    5 x 60
    4 x 60

    Seated DB OHP
    10 x 25
    8 x 25
    9 x 25
    10 x 25

    Deadlifts
    5 x 130
    5 x 150
    4 x 170 (PR)
    4 x 170

    Decline crunches ss DB shrugs ss side raises
    20 ss 10 x 42 ss 6 x 12.5
    20 ss 10 x 42 ss 6 x 12.5
    20 ss 10 x 42 ss 6 x 12.5

    Comments
    Was supposed to be leg day today but they were still sore from both footy training and legs on Sunday...so I did shoulders and deads.

    Wasn't going to do deads but threw them in and got a PR which was nice..
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  22. #652
    Sleepy moderator scott_donald's Avatar
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    solid session... you all set for christmas???
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  23. #653
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    solid session... you all set for christmas???
    Yep...workin right through brother..
    How about u??

    20/12/12

    WG pull-ups ss tricep pushdowns
    10 ss 15 x 30
    10 ss 8 x 40
    8 ss 8 x 40

    Hammer pulldowns ss rope overhead extensions
    6 x 90 ss 10 x 42.5
    8 x 80 ss 10 x 42.5
    8 x 80 ss 10 x 42.5
    8 x 80 ss 10 x 42.5
    8 x 80 ss 10 x 42.5

    Straight arm pulldowns ss machine dips
    5 x 40 ss 8 x 80
    8 x 35 ss 8 x 80
    10 x 35 ss 8 x 80

    Machine rows ss machine tricep extensions
    10 x 105 ss 10 x 30
    10 x 105 ss 10 x 30
    10 x 135 ss 10 x 30

    Comments
    Maddddd pump, was feeling good all day!!

    Pretty much a bodybuilders routine today...
    Last edited by TheProgressiveOne; 12-20-2012 at 03:28 AM.
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  24. #654
    Just a gym rat TheProgressiveOne's Avatar
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    21/12/12

    DB bench ss Hammer curls

    20 x 32.5 ss 8 x 20
    8 x 40 ss 8 x 20
    5 x 45 ss 8 x 22.5
    5 x 45 ss 6 x 25

    Weighted dips ss preacher DB
    5 x 20
    5 x 40 ss 8 x 15
    5 x 40 ss 8 x 15
    5 x 40 ss 8 x 15

    Cable crossover ss reverse DB curls
    10 x 30 ss 8 x 12.5
    10 x 30 ss 8 x 12.5
    10 x 30 ss 8 x 12.5

    Comments
    Not a bad routine that i made up on the spot...
    nearly christmas time.
    Probly about due for a leg day tomoz....Will do traditional stuff including split squats, dumbell lunges, GHR and a few other movements.
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  25. #655
    Just a gym rat TheProgressiveOne's Avatar
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    22/12/12

    Squats
    4 x 100
    4 x 110
    4 x 120
    3 x 125
    2 x 125

    Glute ham raises (stopping at 45degrees up to keep constant tension)
    8
    6
    6
    6
    6

    Kettlebell lunges
    20 x 16
    20 x 16
    2 x 16 (started cramping real bad)

    Seat calf push
    20 x 120
    20 x 120
    15 x 120
    15 x 120
    15 x 120
    15 x 120

    Seat calf raise
    6 x 50
    6 x 50
    6 x 50
    6 x 50

    Comments
    Good squatting, bettered last week which is good...
    However hammies cramped real hard and were super tight all day..rather than pushing It and injurin myself I stopped
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  26. #656
    Just a gym rat TheProgressiveOne's Avatar
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    24/12/12

    Incline DB
    10 x 35
    7 x 40 (PR)
    6 x 40
    7 x 40

    Chinups
    12
    5 x 25
    5 x 25
    4 x 25

    Flat BP ss Incline flyes
    15 x 60 ss 6 x 15
    8 x 80 ss 6 x 15
    6 x 80 ss 6 x 15
    8 x 80 ss 6 x 15

    DB Rows
    8 x 40
    8 x 40
    5 x 45
    5 x 45

    trap 3 raise
    10 x 3
    10 x 3
    10 x 3

    Comments:
    Really good session, pushed some good weights and getting up there.
    New program next week which will be good...xmas tomoz! BIG MEALS!
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  27. #657
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    26/12/12

    Push press
    5 x 72.5
    2 x 82.5
    3 x 82.5 (PR)
    2 x 82.5
    6 x 72.5

    DB overhead press
    10 x 32.5 (PR)
    5 x 32.5
    5 x 32.5

    DB curls
    10 x 15
    10 x 15
    10 x 15

    DB overhead tricep extension
    8 x 15
    8 x 15
    8 x 15

    BB overhead tricep extension
    10 x 30
    10 x 30
    10 x 30

    Barbell reverse curls
    6 x 30
    6 x 30
    6 x 30

    Comments
    Didnt have much time but still wanted to have a nice session...
    Smashed some shoulder PR's which I am really happy about..my push presses have come such a long way and finally feeling them

    Lifted in my home gym today so was weird getting used to things...ironically tho that's why I broke some records coz I forgot how much my barbells and adjustable DB weighed...then I remembered lol so was happy
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  28. #658
    Registered User nwskier's Avatar
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    awesome progress on the pressing, pullups/chins, etc... really hitting a nice stride right now with lots of consistent increases. great to see

    hope you had a good Christmas and Holiday
    workouts posted in team voltron thread!
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  29. #659
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by nwskier View Post
    awesome progress on the pressing, pullups/chins, etc... really hitting a nice stride right now with lots of consistent increases. great to see

    hope you had a good Christmas and Holiday
    Yeah I'm having a good run bro...

    I love heavy ass chin-ups.

    I did. Cheers
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  30. #660
    Just a gym rat TheProgressiveOne's Avatar
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    28/12/12

    Cheeky back session

    HS high row ss WG Pull-ups ss DB row
    12 x 80 ss 8 ss 8 x 25
    10 x 80 ss 4 ss 8 x 25
    10 x 80 ss 4 ss 8 x 25
    10 x 80 ss 4 ss 8 x 25

    Standing straight arm pulldowns ss v-bar pulldowns
    10 x 35 ss 10 x 60
    9 x 35 ss 10 x 60
    9 x 35 ss 10 x 60

    Comments:
    Had 30 mins for a workout so smashed it.

    Last 2 days I travelled halfway up Australia to pick up some gym equipment with my friend..
    22 hours driving in 31 hours of life.

    Consequently I had fuk all sleep and very limited nutrition over the past couple of days and wasnt going to workout this morning due to bein really tired...but I worked through it and was happy I did feeling good!
    Last edited by TheProgressiveOne; 12-27-2012 at 05:58 PM.
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