Gay_Jay's Workout Log

[.Arete.]

Was a pretty damn good workout, but i got cramp so couldn't continue with legs, o well, but great pump in bi's.

Thursday/Gym

Squats (Parallel)

12 x 225
10 x 225
8 x 242
8 x 242
7 x 275
7 x 275

Leg Press

25 x 225

Got cramp in calf's now, so had to stop sadly

Biceps

BB Curls

10 x 72
8 x 72
8 x 72

Machine Preacher Curls

12 x 100
10 x 100
8 x 100

Alternating DB Curls

14 x 44s
12 x 44
12 x 44

Cable Curl things, when you stand in the middle of both cables and curl to your head? :S

12 x 55
12 x 55
10 x 60

Machine Preacher Curls (FST-7 Style)

12 x 55
12 x 55
12 x 55
12 x 55
12 x 55
13 x 55
12 x 55

Notes: Happy with squats, and my arms are killing me, so good workout

Rating: 9.5/10 had some really good workouts recently, Im really focused

[GSparky]

strong strong squats bro.

[.Arete.]

Sorry this was last night, but i went out, ill explain in my next post!

Friday

Tri's

French Press

8 x 88
7 x 88

Skull Crushers

7 x 88
7 x 77
10 x 66

Standing Extensions

15 x 44
15 x 44
16 x 44

DB Skull Crushers(FST-7 Style)

14 x 24
12 x 24
12 x 24
12 x 24
12 x 24
10 x 24
Rest
12 x 24

Abs...

Notes: I actually enjoyed the abs more, but i did see vain's coming threw on my tri's made me smile.

Rating: 5/10 only really enjoyed abs weirdly

[.Arete.]

Well last night i went to a dubstep party/gig, for those who don't know what that is heres a link

http://en.wikipedia.org/wiki/Dubstep

http://www.youtube.com/watch?v=DwBD5RdnGBs

http://www.youtube.com/watch?v=_4R0e...eature=related

Thats like a bad example of what it is, great fun though, didn't drink much or sleep much though, it look so bad when your not doing it yourself lol

[.Arete.]

Well i'm looking into a new split, will put more thought into it this week, im thinking a ridiculously hard training program and up my cals, and really focus on compound movements, could do with a new challenge.

Sunday

Incline Bench Press

12 x 132
11 x 132
12 x 132
12 x 132

Flat Bench, Half Reps

14 x 132
13 x 132
12 x 132
12 x 132

DB Press

18 x 44
16 x 44
13 x 44
14 x 44

Weighted Dips

12 x 25
10 x 25

Press Ups

2 x Failure

Abs...

Notes: Was pretty decent, reasonable pump

Rating: 7/10 shoulder still hurts a little sadly, but it wasn't too bad

[ice_man89]

strong chest volume man. lol i do like a bit of dubstep

[.Arete.]

True! lol i always find it funny if you stop dancing and just watch people,no crepo, they look so stupid, i guess thats how i look to other people when im dancing to it lol

[Widge]

True! lol i always find it funny if you stop dancing and just watch people,no crepo, they look so stupid, i guess thats how i look to other people when im dancing to it lol

ecastacy just makes you wana dance!!!!!!!!!!!!!!

[.Arete.]

ecastacy just makes you wana dance!!!!!!!!!!!!!!

lol Are we aloud to discuss class A drugs? ha

[Widge]

lol Are we aloud to discuss class A drugs? ha

what class of drug is creatine? srs

[.Arete.]

what class of drug is creatine? srs

Isn't a controlled substance :P Therefore isn't in a class band

[.Arete.]

I'm starting a new split next Monday, im not 100% what i will be yet though! lol

Monday/Gym

Dead lifts

(Warm up
12 x 145)

12 x 167
7 x 225
7 x 225
3 x 277

Rows

12 x 145
12 x 190
10 x 190

Pull Ups

12 x bw
10 x bw
6 x bw
(No Rest)

Cable Rows

12 x 165
12 x 165
11 x 165

Pull Downs

7 x 176
7 x 176

Preacher Curls

12 x 55
12 x 55
12 x 55
12 x 55
12 x 55
12 x 55

Notes: This was done in 50 mins, it was so intense it was ridiculous, im getting fed up of all this high rep s**t now, time to up the weight and test out my strength i feel!

Rating:8/10 I can pull way more im just getting used to dead lifting heavier now, relatively happy throughout"

[.Arete.]

Getting bored of this split now, actually looking forward to a change, i think i have my new split finalized now

Tuesday

DB Shoulder Press

12 x 55
10 x 55
5 x 66
10 x 55

Military Press

10 x 88
10 x 88
8 x 100
Went light due to left shoulder hurting a little

Upright Row

12 x 100
12 x 100
12 x 100

Rear Delt Raises

12 x 55
10 x 55

BB Shrugs

25 x 132
20 x 154
18 x 154

Notes: Looks pretty weak apart from DB Presses and Rear delt raises, but i wasn't really feeling it and my shoulder hurt

Rating:6/10 happy with some of it, others i should of got my act in gear when i look back on it!

[.Arete.]

Monday: Chest/Tri's

Flat Bench:Heavy: 4-8
Incline DB Presses: Heavy:5-8
Cable Cross overs: 6-12
Flyes/Peck Deck:Heavy: 8
Weighted Dips:Heavy:6-8
Rope pull downs: 8-14

Tuesday: Legs/B's

Squats:Heavy-8-12
Leg Press: Light: 15-30
Leg Extensions: Failure
Hamstring Curls: Failure(untill cramp lol)
Preacher Curls: 12
BB Curls: 8-10
Cable Curls: 10-12


Wednesday: Shoulder/Traps

Shoulder Press: Heavy:6-10
Military Press: 6-10
Front Raises: 8-10
Rear Delt Raises: 12
Shrugs: 15-25
DB Shrugs:8-12

Thursday: Chest/Tris

Incline: 10-12
CGBP: 10-12
Incline DB Presses: 10/12
Skull Crushers:8-12
Dips: light/bw/high rep
Rope push downs(7sets-20seconds rest)

Friday: Back,Bi's

Pull Ups: bw/light
Dead lifts: heavy-5-8
BB Rows: 8-12
T bar Rows:Cable Rows 6/8
Pull Downs:6-8
Preacher Curls(7sets20seconds rest)
DB Curls for pump

Saturday: Rest

Sunday: Abs/Some shoulder/Traps but light..maybe...

Im upping calories, as im getting stronger so its time to go heavier but it takes more out of me than high rep stuff, so more food

[.Arete.]

Monday: Chest/Tri's

Flat Bench:Heavy: 4-8
Incline DB Presses: Heavy:5-8
Cable Cross overs: 6-12
Flyes/Peck Deck:Heavy: 8
Weighted Dips:Heavy:6-8
Rope pull downs: 8-14

Tuesday: Legs/B's

Squats:Heavy-8-12
Leg Press: Light: 15-30
Leg Extensions: Failure
Hamstring Curls: Failure(untill cramp lol)
Preacher Curls: 12
BB Curls: 8-10
Cable Curls: 10-12


Wednesday: Shoulder/Traps

Shoulder Press: Heavy:6-10
Military Press: 6-10
Front Raises: 8-10
Rear Delt Raises: 12
Shrugs: 15-25
DB Shrugs:8-12

Thursday: Chest/Tris

Incline: 10-12
CGBP: 10-12
Incline DB Presses: 10/12
Skull Crushers:8-12
Dips: light/bw/high rep
Rope push downs(7sets-20seconds rest)

Friday: Back,Bi's

Pull Ups: bw/light
Dead lifts: heavy-5-8
BB Rows: 8-12
T bar Rows:Cable Rows 6/8
Pull Downs:6-8
Preacher Curls(7sets20seconds rest)
DB Curls for pump

Saturday: Rest

Sunday: Abs/Some shoulder/Traps but light..maybe...

Im upping calories, as im getting stronger so its time to go heavier but it takes more out of me than high rep stuff, so more food Ill sort out the amount of sets when its closer

[.Arete.]

I didn't have time to go to the gym today , but i squeezed a workout at home in, one of my last ones ever hopefully, and one of my last high rep workouts

Wednesday

Flat Bench, Wide Grip, To Chest

12 x 132
11 x 132
10 x 132
9 x 132
9 x 132
9 x 132
9 x 132
9 x 132
9 x 132
9 x 132

Pattern maybe? lol i have no idea why i did this btw, why not though!

Flyes

12 x 44s
10 x 44
10 x 44
9 x 44
8 x 44

Notes: was rushed and done at half 9PM, nightmare, but im looking forward to legs, im actually considering an upper/lower split as i want bigger legs so i want to work them twice a week, we shall see

Rating:7/10 good pump as usual in chest, shame it was done when i was tiering!

[ice_man89]

strong benching volume. squating 2x a week ftw i'm not sure if i would be able to cope with 2 full leg days though lol

[.Arete.]

strong benching volume. squating 2x a week ftw i'm not sure if i would be able to cope with 2 full leg days though lol

lol I'm looking in to an upper/lower split, but im not sure still, well after 2 days of not being able to walk im back to normal so i think i cold handle it, lower back may struggle more than legs tbh, its so weak still Fuuu

[.Arete.]

Well as my new split comes in to play tomorrow(back,Bi's) i couldn't do bi's today so i did tri's instead, only a little it though!

Thursday

Squats ATG!

Warm Up
145 x 12

10 x 233
10 x 233
7 x 277 PR
6 x 277
4 x 227
*Dropset*
12 x 145

Leg Press

30 x 154
20 x 225
15 x 225

Leg Extensions

12 x N/A
11 X N/A
12 X N/A

Hamstring Curls

8 x 55
7 x 55
10 x 45

Tri's

Rope Pull Downs

12 x N/A
10 x N/A
8 x N/A

Skull Crushers

6 x 93
6 x 93
5 x 93

Sitting Extensions, With Plate

12 x 55
11 x 55
12 x 55

Rope Pull Downs

15 x N/A
12 x N/A
12 x N/A
12 x N/A
12 x N/A
12 x N/A

Notes: Mixed today, squats felt great, my bum hurts i was deep as i could get! but Tri's really disappointed me, i didn't even get a pump!

Rating: Squats were strong for me anyway

[ice_man89]

very nice squating, whats the new split look like?

[.Arete.]

Because Before You Can Compete With Others You Have To Compete With Yourself!

New split

Monday-Chest/Triceps


Flat Bench: 4 x 4-8
Incline DB Presses: 4 x 5-8
Cable Cross over: 3 x 6-12
Flyes: 3 x 8
Weighted Dips: 2 x 6-8
Rope pull downs: 3 x 8-14

Total Sets = 23

Tuesday-Legs/Biceps

Squats: 5 x 8-12
Leg Press: 3 x 15-30
Leg Extensions: 3 x 10
Hamstring Curls: 3 x Failure
Preacher Curls: 5 x 12
E-Z Curls: 3 x 8-10
Cable Curls: 4 x 10-12

Total Sets = 26

Wednesday-Shoulders/Abs

Shoulder Press: 4x 6-10
Military Press: 4 x 6-10
Front Raises: 3 x 8-10
Rear Delt Raises: 3 x10
Shrugs: 4 x 15-25
DB Shrugs: 3 x 8-12

Total Sets = 21

Thursday-Chest/Triceps

Incline: 5 x 10-12
CGBP: 3 x 10-12
Incline DB Presses: 3 x 10-12
Skull Crushers: 2 x 8-12
Dips: 2 x BW
Rope push downs (7sets-20seconds rest)

Total Sets = 21

Friday- Back/Biceps

Pull Ups: 4 x BW
Dead lifts: 4 x-5-8
BB Rows: 4 8-12
T bar Rows/Cable Rows:4 x 8
Pull Downs:3 6-8
Preacher Curls(7sets20secondsrest12reps)
DB Curls 3 x 8

Total Sets = 29

Saturday- Rest

Sunday-Abs/Traps

BB Shrugs X x 10

[ice_man89]

looks good man you desided not to squat twice a week then?

[.Arete.]

looks good man you desided not to squat twice a week then?

I was thinking maybe on the Friday, and take out cable rows or do less bi's, ill give it a go next week and see if i can hack it after deads, will be a killer.

Got a PR today, ill post it all up in a mo

[.Arete.]

Back/Biceps

Friday

Dead Lifts

10 x 225
8 x 225
4 x 308
1 x 396 4plates


Pull Ups

15 x BW
12 x BW
10 x BW

DB Rows,Each Hand

12 x 77
10 x 77
8 x 77
8 x 77

Cable Rows

12 x 143
12 x 165
10 x 165
8 x 187

Pull Downs

10 x 154
8 x 176
7 x 176
9 x 176

E-Z Bar Curls

10 x 50
10 x 60
9 x 60

DB Curls

10 x 44
12 x 44

Cable Curls

10 x 100
6 x 132
7 x 132

Total Sets = 27

Notes: Good workout, happy with dead lift, it should increase still, lockout was hard work, overall good workout!

Rating: 9/10, Did go a little light headed after the dead lift

[Wolf-Baron]

Congratz on the 4 plates!

[.Arete.]

Congratz on the 4 plates!

Thanks man, i hope to rep it in the next 3-4 months with a bit of luck!

[Bigchrome]

Wut. When did you get so damn strong at deadlifting?

[.Arete.]

Wut. When did you get so damn strong at deadlifting?

lol well i wouldn't normally even bother thinking about such a weight, i didn't think i could move it as the highest ive ever done is 140kg, then some guy asked if he could dead lift when i was, i said what weight are we going up 2, he said 4 plates, i thought he meant 2 on each side lol, so it came to the last set and he put 4 on, i was nervous, but just pulled it mind=blown, feels good man

[.Arete.]

Any way its my rest day today,i need it pretty bad, ill post tomorrow small work out tomorrow evening!

[.Arete.]

Well my rest day was nice, ate loads at least 4k, slept 12 hours srs and left the house once my back is still sore sadly, but i expected that, its my only body part that recovers slowly, ill post up my workout later, O and i'm coming of off creatine as ive been one since the start of this log, oops