Gay_Jay's Workout Log

[.Arete.]

That was a good weekend. Friday i did a tri's forearms, and a little bit of abs, not bothered posting it was only short and sweet anyway! Today is chest, im going to do the same as last Sunday, but with more reps hopefully! , went out last night, didn't get in until 4! slept until 2 though :P, haven't eaten as much as i wanted so far, going to have to cram some cals in post and pre, lots of them! actually really looking forward to it, even though i feel a little tire and hungover.

[.Arete.]

Chest, compared to last Sunday, same weight and rest between sets, i destroyed last week tbh!

Sunday

Chest

Alternating Flat & Incline Bench Press

Last Week This Week

I - 12 I - 12
F - 10 F - 12
I - 8 I - 10
F - 9 F - 12
I - 8 I - 11
F - 9 F - 12
I - 7 I - 11
F - 8 F - 11

Destroyed last week, so im getting stronger clearly all with 130lbs btw, light i know, but it was done at home, i will do this for the last time next week, i want 12 reps on each set.

Flyes

10 x 44
8 x 44
7 x 44
7 x 44

Dips(weighted, 25lbs)

10 x 25
9 x 25
8 x 25

Notes: Great workout, did some abs as well, and ill put up a progress pic from the other day this evening just to see how im getting on and all.

Rating: 9/10, would be 10 but left arm seems to be hurting a little at the start of each set when i bench, back tomorrow, not really looking forward to it , but need more width!

[msurfboi]

Chest, compared to last Sunday, same weight and rest between sets, i destroyed last week tbh!

Sunday

Chest

Alternating Flat & Incline Bench Press

Last Week This Week

I - 12 I - 12
F - 10 F - 12
I - 8 I - 10
F - 9 F - 12
I - 8 I - 11
F - 9 F - 12
I - 7 I - 11
F - 8 F - 11

Destroyed last week, so im getting stronger clearly all with 130lbs btw, light i know, but it was done at home, i will do this for the last time next week, i want 12 reps on each set.

Flyes

10 x 44
8 x 44
7 x 44
7 x 44

Dips(weighted, 25lbs)

10 x 25
9 x 25
8 x 25

Notes: Great workout, did some abs as well, and ill put up a progress pic from the other day this evening just to see how im getting on and all.

Rating: 9/10, would be 10 but left arm seems to be hurting a little at the start of each set when i bench, back tomorrow, not really looking forward to it , but need more width!

awsome chest day man... keep it up and u will hit 12 reps soon... also i was wondering if u could go to this site and vote for me so i have a chance to win $200.00 for college i would really appreciate it and if u need help with anything ill be sure to do watever i can...

http://forum.bodybuilding.com/showth...hp?t=119764281

[.Arete.]

awsome chest day man... keep it up and u will hit 12 reps soon... also i was wondering if u could go to this site and vote for me so i have a chance to win $200.00 for college i would really appreciate it and if u need help with anything ill be sure to do watever i can...

http://forum.bodybuilding.com/showth...hp?t=119764281

I would of if you would of asked an hour ago bro sorry, i voted for Lucky_ROA already, make a thread asking people or something, im sure youl get some positive responses.

[.Arete.]

Was back day and i wasn't up for it at all, then i remembered i want it, what ever it is, i want it, so i got motivated with ipod and have destroyed my back! even did some Bi's to!This was done at home, collage gym tomorrow for shoulders though!

Monday

Back/Biceps

Pull Ups

x 19
x12
x11
x11

Chin Ups

x 12
x 12

Rows

16 x 132
14 x 132
12 x 130

Dead lifts (i hate them so much)

12 x 132
12 x 132

Concentration Curls R,L ect

12 x 35
12 x 35
8 x 35
8 x 35
7 x35
7 x 35

Single Arm Rows

17 x 61
18 x 61
14 x 61
14 x 61
13 x 61
17 x 61

Notes: Felt great, and im starting to look better, i.e. larger, buzzing for shoulders tomorrow!

Rating: 8/10 got that itchy thing again on back day, i don't know why maybe its because im cold or something, but it went quickly and i had fun!

[.Arete.]

Was at collage gym today for shoulders, ive been told i have a rugby game tomorrow, i really don't want to play for some reason, o well, i may i may not, if not i will do chest again otherwise i will just play and not do chest, would be exhausted.

Tuesday

Shoulders/Traps

DB Front Raises(each arm)

10 x 30
10 x 30
9 x 30

DB shoulder press

10 x 55
10 x 55
9 x 55

Rear Lateral Raises

12 x 44
12 x 44
12 x 44

Machine Shrugs

20 x 176
15 x 176
15 x 176

Shoulder Press Machine

12 x ??
7 x ^^
7 x ""

Notes: Was pretty cool, was helping some 130lb kid learn stuff

Rating: 7/10, need to go heavier!

[.Arete.]

Well i am lazy, i faked a neck injury so i could not play and do work instead, i have so much at the moment, doing it now sadly, well it is in for tomorrow, all nighter by the looks of it, but i made time to lift! did chest as i said yesterday, second time this week so i mixed it up yet again, not having a set routine regarding different movements is really helping i believe.

Wednesday

Chest

Flat Bench Press

12 x 130

Flat Bench Press, Half Reps, To Neck

14 x 130
12 x 130
12 x 130
10 x 130

Was great fun, really felt the strain on my chest today from this as i did go until i touched my neck

Incline Flyes

12 x 44
10 x 44
10 x 44

Press Ups

x 20
x 12
x 11

Weighted Dips

12 x 25
10 x 25
10 x 25

Notes: was good, did some abs to,i dont post this though, pointless, Tri's hurting especially already

Rating: Was good 7/10 got a little distracted at times, other than that was good, different

[.Arete.]

Up to 172 now :P woop, yes im happy with that i did legs and Bi's today!

Squats

12 x 225
10 x 225
9 x 225
6 x 242
6 x 242

Leg Press

8 x 440
6 x 440

Leg Extensions

12 x heavier than ever
10 x same
9 x more
8 x 1 from all weight :P

Hamstring curls

12 x ??
12 x ??
10 x ??

Biceps!

Preacher Curls

12 x 110
10 x 110
9 x 110
8 x 110
7 x 110

Alternating Curls, didn't rest enough

12 x 44
12 x 44
12 x 44

was s!!t

Concentration Curls

10 x 33
10 x 33
10 x 33
10 x 33
10 x 33
10 x 33

Went light as i was going for low weight no rest today, felt good kinda

Preacher curls half reps at top

14 x 110
12 x 110

Standing cable curls?? no idea what there called, when you stand on the crossover and curl lol

14 x 110
12 x 110
10 x 110

Notes: Massive volume, my bi's actually hurt and are sore, haven't had this in so long feels great

Rating: 9/10 wanted a belt to squat but some big motherf!!er had it, other than that was really good

[GSparky]

subbed. strong squats bro!

[.Arete.]

subbed. strong squats bro!

Cheers bro repps

[.Arete.]

Was Tri's/abs/ forearms today, was in a rush so didn't do forearms, ill catch up on them eventually though, tomorrow is my rest day will eat 4-5k for the hell of it.

Collage Gym/ Friday

Tri's/abs

Rope Push Down

12 x ?
12 x ?
10 x ?
8 x ?

Doesn't have it wrote on it Fuuuuu

Dips bw

x 10
x 10
x 10

Standing Tricep Extensions

7 x 50
7 x 50
7 x 50

Lying Tricep Extensions

10 x 27
8 x 27
8 x 27

Rope Push Down- was done with the FTS-7 method

15 x ??
12 x ??
12 x ??
12 x ??
12 x ??
12 x ??

Notes: Was not up for this at all, thats why its light, but the FTS-7 program was great, amazing pump, im really considering starting it for calf's/Tri's/ Bi's just to try something different, i will look it to it with more depth.

Rating: 7/10 just for the great pump, my arms look good for once after

[GSparky]

strong standing extensions.

[.Arete.]

Thanks, well today i feel pretty awful, just ill, man flu really lol, but i shall lift in 2 hours or so, its chest day, going for the 8 x 12 today, its never going to happen lol, but i shall try.

[GSparky]

You shouldn't lift if you aren't feeling good. That normally just makes things worse. take a day off.

[.Arete.]

You shouldn't lift if you aren't feeling good. That normally just makes things worse. take a day off.

Now i would normally completely agree with this, but for the last 3 days ive been trying to quit smoking,(been doing it since i was 14, thought i was cool) now i hate it, its my throat thats sore, and it sounds stupid but i think its from that as i don't have cold, or but a really sore throat and feel pretty crashed and horrible, this is the second time ive tried to quit and failed miserably the 1st time

[GSparky]

Now i would normally completely agree with this, but for the last 3 days ive been trying to quit smoking,(been doing it since i was 14, thought i was cool) now i hate it, its my throat thats sore, and it sounds stupid but i think its from that as i don't have cold, or but a really sore throat and feel pretty crashed and horrible, this is the second time ive tried to quit and failed miserably the 1st time

Damn man, that really sucks. Just stick with it this time, in the long run it will be completely worth it. But even if that is the reason, it wont kill to take a day off.

[Bigchrome]

Now i would normally completely agree with this, but for the last 3 days ive been trying to quit smoking,(been doing it since i was 14, thought i was cool) now i hate it, its my throat thats sore, and it sounds stupid but i think its from that as i don't have cold, or but a really sore throat and feel pretty crashed and horrible, this is the second time ive tried to quit and failed miserably the 1st time

Going to the gym always gets rid of my colds/whatever strangely! Don't fail miserably this time or I'm gtfo your log.

[.Arete.]

Going to the gym always gets rid of my colds/whatever strangely! Don't fail miserably this time or I'm gtfo your log.

lol yeah it actually helped, ill type it up later, cheers for the motivation, ima really try this time, 3 days is big for me, 4 soon now! , sounds nothing, and people think its easy to go cold turkey but its like quitting the gym, harder than it looks, but i know i can do it!

[.Arete.]

Well as i said, ive felt better, was weak so i went pretty high volume to get the pump i wanted, i did the alternating chest thing again, almost there now, 1 more week maybe.

Sunday/Home

Chest

Alternating Incline/Flat Bench Press

2 weeks ago......Last Week.....This Week

I - 12.............I - 12............I - 12
F - 10............F - 12............F - 12
I - 8...............I - 10............I - 12
F - 9...............F - 12...........F- 11 (F-sake)
I - 8...............I - 11............I-12
F - 9............... F - 12..........F - 12
I - 7............... I - 11............I - 10 ( F-sake)
F - 8...............F -11 ............F - 14 wtf!

So close now, i have no idea why i keep doing this, i just think its good fun when doing it!

Flyes
8 x 44
8 x 44
8 x 44
Superset with Push Ups

bw x 12
bw x 10
bw x 7 lol

DB Press

10 x 44
10 x 44
10 x 44

Weighted Dips

10 x 25
9 x 25
9 x 25

Noes: Was ok, felt pretty weak, and i have a problem at the moment benching, my left rotator cuff is very very painful for my first set, regardless of my warm up, this only hurts on incline though, but f**k it hurts for that first set, its sore now, resting has done nothing at all for it!

Rating: 5/10, Was weak and shoulder hurting but regardless of that i got a good pump and almost have reached my target on the I-F alternating bench.

[.Arete.]

Well, my throat is still sore today, but im going to continue threw it hopefully. I tried my best today with back workout, was ok, not amazing but as I said i tried.

Monday/Home

Back

Chin Ups

14 x bw

BB Rows Alternating Between Underhand and Overhand Grip

U
18 x 134
18 x 134
16 x 134
16 x 134

O
16 x 134
18 x 134
18x 134
14 x 134

Single Arm Dead Lifts

L
4 x 134

R
4 x 134

Concentration Curls

10 x 48
10 x48
7 x 48
7 x 48

Single Arm Rows

20 x 60
18 x 60
16 x 60
18 x 60
18 x 60
18 x 60

Notes: Was okay, single arm dead lift were fun, wasn't amazing, i will do it when im stronger for more reps hopefully! I only did one set chin ups, again due to my shoulder, ironically its shoulders tomorrow, may by short to say he least.

Rating: 4/10 I didn't feel very good at the start, got better kindov but this took way over an hour so intensity was low sadly.

[Bigchrome]

Strong BB rows! Single arm deadlifts sound like they could be good fun too. Why didn't you go a little heavier on the DB rows?

[.Arete.]

Strong BB rows! Single arm deadlifts sound like they could be good fun too. Why didn't you go a little heavier on the DB rows?

This week im stuck at home that's why i have to go so light, i have a week of collage and cant go to my collage gym, where i normally go, and once or twice a week i go to a proper gym, but i tend to save that for Thursday as its leg day as i can get more out of it, i cant drive yet so i cant get to a gym generally, i may just start begging mum to take me more, its frustrating as you can Imagen.Especially as my mum,rest of family are 100% against working out.

[.Arete.]

I feel like ive swallowed my razor lol, not even a cold, just so much crap coming up from my lungs, throat, its nasty, my fault l know, going to see if i can get threw it with keeping to my normal split, it will be lighter, and less volume though, dreading squats Thursday!

Tuesday/Home

Shoulders/Traps

DB Front Raises (each arm)

8 x 35
8 x 35
7 x 35

Military Press

9 x 115
5 x 115
8 x 115
7 x 115

Upright Rows

12 x 120
12 x 120
12 x 120

Siting BB Shrugs

25 x 130
26 x 130
20 x 130
20 x 130

Standing BB Shrugs

20 x 130
20 x 130

MP

5 x 130

Notes: Was pretty weak at times, distracted by my throat, but my left shoulder didn't hurt at all, so theres a bonus, i cant wait to feel well again.

Rating: 4/10 Just concentra6ted more on traps this week as you can see, was okay, no pump from delts though!

[.Arete.]

I feel slightly better now, still not over it far from it, still have a sore throat, and want a smoke so bad, but i can do this, need to do cardio eventually, and not being able to run isn't funny lol It was chest day for the second time this week, o i love my split, was okay, getting some strength back.

Wednesday/Home

Chest

Dips(warm up)

20 x bw

Flat Bench

14 x 130
11 x 130
12 x 130

Flat Bench Half Reps (To Neck)

14 x 130
10 x 130

Incline Bench

12 x 130
8 x 130

Flyes

12 x 44s
12 x 44
8 x 44

Incline DB Press

12 x 44
12 x 44
9 x 44

Weighted Dips

12 x 25
12 x 25
9 x 25

Notes: Pump was amazing, i look a little fat at the moment for some reason, bad times, by fat i mean not as defined as before, maybe its just more mass, ill weight in tomorrow night, same time as i do each week and hope im a lb or two up.

Rating: Still don't feel well, but F it, may as well carry on threw it hopefully wont loose any mass, my shoulder didn't hurt at all, whats a good thing as it was bench that was the problem, legs tomorrow, and Monday im sorting out a gym membership, cant wait!

[Wolf-Baron]

do you hash everyday?

[.Arete.]

do you hash everyday?

lol No, randomly when i go out to clubs, before obviously, and parties, i do it socially.

Im quitting smoking, im assuming thats what your referring to, i started when i was 14, thought i was cool, have tried to quit about 8 months ago, but it wasn't a good time to do so, stress n sh*t, so this time im really trying, but i feel crashed without it, and have a soar throat, so much crap is coming off my lungs, its horrible, but its worth it

[Wolf-Baron]

lol No, randomly when i go out to clubs, before obviously, and parties, i do it socially.

Im quitting smoking, im assuming thats what your referring to, i started when i was 14, thought i was cool, have tried to quit about 8 months ago, but it wasn't a good time to do so, stress n sh*t, so this time im really trying, but i feel crashed without it, and have a soar throat, so much crap is coming off my lungs, its horrible, but its worth it

You should try vaporizers man, that way you can get more THC and a lot less carcinogens

[.Arete.]

You should try vaporizers man, that way you can get more THC and a lot less carcinogens

There a bit big to be carrying around lol, for green i usually use a bong or sesh pipe, for the lolz, do you smoke it by any chance?

[Wolf-Baron]

There a bit big to be carrying around lol, for green i usually use a bong or sesh pipe, for the lolz, do you smoke it by any chance?

it's all good haha

Yup, along with other things that made my life jumble up. That's probably why I have insomnia?

[.Arete.]

it's all good haha

Yup, along with other things that made my life jumble up. That's probably why I have insomnia?

brb looking for studies that link Krystle meth with insomnia lol, thinking of dog the bounty hunter here now lol, Glastonbury 09 was the best week in my life for things like this. Green helps me sleep i find if anything, anything else including alcohol and i cant.