Ice_man89's workout log

[ice_man89]

will be atempting 20 reps squats etc later today for legs... first time doing these lets see how it treats me

[ice_man89]

essay is finally all done! now off to the gym

[ice_man89]

Legs

DB lunges
30 x 20
35 x 15
35 x 15
30 x 20

back squats
44 x 15
88 x 20
110 x 20
132 x 12
110 x 15
**all were below parallel

leg press
176 x 16
176 x 20
176 x 16
154 x 20

laying leg curl
99 x 20
110 x 20
99 x 16
88 x 20

seated leg press calf raise
233 x 20
253 x 16
253 x 19
233 x 17

Note: i was trying to go to 20 reps for everything today just as a little change, it was the first time trying this so wasnt too sure on the weight. its absolutly killed my legs though i should have been able to go higher on squats i guess im not used to the volume. 8/10

[ice_man89]

chest later on today!!

[user87861311845]

Murder that ****, what's on the agenda?

[ice_man89]

havent used the ol' bar in a while soo im thinking incline BB press, flat BB press + negitives, incline flys, pull overs and then a cable flys


definately feeling my legs from yesterday, will attemt the 20 reps squats again next week but do it properly!

[user87861311845]

Barbells eh? I like the way that sounds, you use a machine or actual free weight for pull overs?

[ice_man89]

free weights all the way! i usually try to use as few machines as i can

[user87861311845]

free weights all the way! i usually try to use as few machines as i can

I always feel pull downs in my serratus more than anything, no matter what I do with form.

[7399martyn]

behind the neck? why dont conventional? behind the neck can cause some discomfort and injury.

lol, good luck teaching the girl how to play golf.

[ice_man89]

lol, good luck teaching the girl how to play golf.

lol that was a very fun afternoon, great little excuse to get a bit close. and she wants me to take her again soon

[ice_man89]

Chest

Flat BB press
44 x 20 (warm up)
88 x 12 (warm up)
187 x 10
198 x 7
209 x 4 + 3 negatives
187 x 6

Incline BB press
154 x 8
165 x 4
154 x 4
132 x 6

Incline DB flys
44 x 10
44 x 8
39 x 6
35 x 9

DB Pullover
83 x 10
84 x 8
84 x 6
75 x 7

machine flys
123 x 11
123 x 8
108 x 11
108 x 10

Notes: was a very good workout today, was a bit disappointed with the weight on incline BB bench i think im going to stick to using DB's from now on. negatives in the first exercise absolutely ruined my chest as well. could have been better but 9/10

[dunkalicious]

BP was pretty good, keep up the good work

BTW what are negatives? ( I probably know, just I'm not familiar with the term in english)

[ice_man89]

BP was pretty good, keep up the good work

BTW what are negatives? ( I probably know, just I'm not familiar with the term in english)

negatives are just when after the working set you bring the bar down to your chest as slow as possible then it is lifted up by your spotter

strong reps jump again.


i will be doing back later today hopefully i'll be feeling a little bit better then, had a bad nights sleep.

[ice_man89]

Back

Pull ups
bw x 12
+22 x 12
+33 x 6
+22 x 10
+22 x 7

BB rows
154 x 12
176 x 10
198 x 5
176 x 9

Low row
185 x 11
200 x 7
185 x 8
169 x 19

DB row
74 x 12
82 x 10
82 x 9
74 x 12

Deadlift
132 x 12
198 x 8
242 x 5
286 x 1
220 x 5

Notes: wasnt feeling all that great when going into the gym today but considering i think it was a good workout. deadlifts absolutly sucked today, my forearms were just shot and couldnt keep hold of the bar and had forgot straps. 7/10

[dunkalicious]

good pullups and strong bb rows! do you cheat on rowing?

is your deadlift your weak point?

[ice_man89]

good pullups and strong bb rows! do you cheat on rowing?

is your deadlift your weak point?

cheers.

what do you mean by cheat? when doing them i use double overhand grip then bent over so i guess my back is about 40 degrees to floor bringing the bar up to a bit under nipple height.... dont really know how to explain it lol

yeah ive always had problems with deads and squats, probably didnt help that i when i was told how to squat i was shown quarter squat. deads are getting better slowly, but today was just really bad getting 130kg for 1 rep and 2 weeks ago i did 130 for a good 6 reps.

thinking of changing up my routine soon having a hamstring and lower back day. may help?

[ice_man89]

will be training arms later today

[dunkalicious]

what's your routine now?

[ice_man89]

at the moment, it's :

chest
back
arm/calves
shoulders/traps
legs

was thinking possibly:

chest
upper back
lower back/hammies
shoulders/traps
arms
quads/calves

something like that i guess any way

[dunkalicious]

could try that and see how it goes.
however I think it's a waste to have a shoudler day. I would put medial delt on chest day, rear delt on arms day and traps with uppet back as it is a upper back part.

[ice_man89]

very true... at least then i still get 2 rest days.

what did you think about the BB rows? sorry im rubbish when trying to explain a movement

[dunkalicious]

my favorite exercise for back. I use double under hand grip.

cheating is when you use your legs, you jerk it.

[ice_man89]

never used underhand... is there much difference in the muscle that are concentrated on ? or is it just preference from person to person?

and no i dont use my legs to jerk the weight up

[dunkalicious]

well when I use underhand I am leaning forward and it hits my lats better.

when I use overhand I'm in similar position when doing SLDL and it works rhomboids more (spelling?)

[ice_man89]

oh right, may have to try that one out next time see which i prefer.

two months today i will be putting photos up for an exact year progress so far there has been around a 10kg/22lb gain nothing great but im slowly getting there. damn if only i didnt get injured a couple of year ago i could have been well passed this point by now lol

[ice_man89]

Arms/Calves

one arm OH DB extentions
26 x 15 (warm up)
39 x 10
39 x 7
35 x 10
35 x 8

Close grip bench press
132 x 12
154 x 8
165 x 5 + 1 assisted
143 x 6 - upset with this set

rope OH extentions
60 x 8
50 x 9
50 x 8
45 x 12

DB hammer curls
30 x 10 (warm up)
44 x 12
48 x 12
53 x 10
44 x 12

EZ bar wide grip curls
88 x 12
99 x 8
99 x 6
88 x 9

Preacher curl machine
66 x 12
88 x 8
88 x 6
drop sets starting at 88 and down to 33 droping by 11lbs each time

standing calf raise
214 x 20
214 x 12
194 x 15
194 x 15

Notes was a very good workout today really good feeling in my arms, and calves. only bad bit was on the last set of close grip aiming for 10 reps and only got 6 9/10 workout though and also a couple arm shots for the sake of it lol

[ice_man89]

rest day today - feeling quite sore all over frome this weeks gym

[dunkalicious]

Arms are looking great

[ice_man89]

Arms are looking great

cheers, im slowly getting a bit more definition in the tricep with the cut, quite good though as i seem to be leaning out slowly yet i have hardly dropped any weight.

think im still sitting at around the 16" mark havent measured in ages, i would like to hit 17" by possibly february next year and being a bit leaner