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This is what ive been doing since jan
Chest and biceps
back and triceps
shoulders and legs(dont do legs much)
CHEST
Bench press 3x10 started with 65,77,77kg now 80,90,90
Incline d/b press 3x10 started with 22,25,25kg now 30,30,35
Flat d/b press 3x10 started with 25,25,25kg now 30,30,35
BACK
Lat pulls 3x10 started with 60,60,65kg now 70,75,80
Machine rows 3x10 started with 55,60,65kg now 70,75,80
Machine pull ups 3x10 started with 60,65,70kg now 70,80,80
going well so far!
going to add a day for legs for only and add deadlifts
1rpm for deadlift is 120kg done it on sunday 20th march
bunnyluva
22-03-2005, 19:17
Good to see you're making progress.
Whats your stats and goals.
Yep you need to add some leg work :)
Phil
im 5ft 6
73.5kg (weighed myself to day at the gym after trainin)
er goals thats a good one :)
just started looking in to power lifting so could head that way.
only reason i dont train legs very much is my quads are 23" (dont sound much im only little)and i have to buy jeans 1 or 2 waist size big to have a bit of room in them.
To be pushing 90kg for 3x10@ low 70's Bw is very good. Well done.
cheers mate going to do 1rpm on bench next week so going for 100k+
I would be very suprised if you didn't hit 120 actually.
just done shoulders and legs
Shoulders
D/B press 3sets 25kgx10,27.5x10,30x6
Barbell press 6sets 40kgx10 3sets
50kgx10 3sets
Legs
Leg press 3sets 110kgx8,110kgsx8,120kgsx8
Leg curl machine 3sets 40kgx10,10,10
calf raise 3sets 80x10,90x10,100x10 last set very hard
squats 2sets to practice form 30kgx10,40x10 going very low
You're going to need a dramatic overhaul in your pysche if you are considering powerlifting. :)
hee hee. diplomatically put
DPMP what do you mean overhaul in your pysche?
in what way?
went to the gym on sat before going to watch england (on TV)
done deadlifts and squats
Deadlifts 3 sets 20kgx10, 40kgx10x2
then 4 sets of 80kgx8,7,6,5
Squats next two warm ups of 20kgx20
then 3 sets 60kgs need more practice my balance was CRAP the weight was easy.
then off to watch england :D with 9 pissed people!
29/3/05
Chest and Biceps today
Chest
Bench press 3x10 80,90, and a new p/b for 10 92.5kgs :)
Incline d/b press 3x10 all 30kg d/bs
Flat d/b press 1x1/2 went a bit low with the left side and got a sharp pain
feels ok now.
Biceps
Incline d/b curls 3x10 16,17,18kg
EZ-Bar curls 3x10 30,32,32kg
Hammer curls 3x10 18,20,20kg
felt strong 2day good session apart from the pain in the shoulder.
31/3/05
back and triceps
good work out felt strong used same weights as last week for back and tricep
shoulder felt ok
well i said something would go wrong. Done D/B incline press first cos
the bench press was taken every thing goes ok. Then done some bicep
curls looked over bench was empty me and my mate go over do warm ups
then 60kgx10 easy on to 80kg 1,2,3,4 abit sore,5ish and the pain fxxk me my left shoulder goes ouch no more bench press for me!
anyway finshed biceps with no pain in shoulder
Might want to get that checked out - a couple of problems in a week is a pretty bad sign.
think i will take a few weeks off.
just do my legs.
Done some legs at work tonight.
girlfriend came to see me and was play fighting with me so...
Pick girlfriend up and front squat her x10 :036:
Walk around with her on my shoulder for a about 3 mins x1 :042:
One mad women x1 :042:
Right got some goals to aim for
Bench 1.5 x BW = 109.5kgs
Squat 1.5 x BW = 109.5kgs
Deadlift 2 x BW = 146kgs
Rogue_zero
07-04-2005, 17:36
gor for it :038:
Oh yes they will be mine Rogue :)
Dont think the Bench will take to long not sure about the other two
but i will do it! :045:
Also going to sort my diet out eat more and better foods.
7/4/05
Trained Back and Triceps
Lat pulls 3x10 70,75,80
Machine rows 3x10 70,80,80
Machine pull ups 3x10 70,75,80
Weighted dips 3x10 40,50,50
Lat machine pushdowns 3x10 35,35,40
Dumbell extensions 3x10 16,18,18 new pb :)
Right two week off from anything that shoulder are heavily worked with so
no chest,back or shoulders. Done Back yesterday and its hurting today.
Hopefully it will heal and i can get back into it if not off to the doctors :012:
no more 3x10 for me going to do 5x5 when i start training again.
cant wait. :026:
only been off for 4 days and already i want to start again must resist.
Only 10 days to go :D
couldnt help my self went to the gym and done bis and tris also some deadlifts.
Biceps
Incline curls 3x8 16,17,19pb :D
Ez-bar 3x8 30,34,38pb :D
plus the weight of the bar? about 7kgs
Hammer curls 3x8 20,20,22.5pb :D
Triceps
Lat machine push downs 3x8,8,6 40,40,45
Cross shoulder extensions 3x8 16,17,18
Deadlifts
3x8 80,80,80
1x100,1x120,1x122.5 pb :D
good going on the deadlifts,but i would drop those early exercises and bump up the volume on the deadlifts
well i only done Deadlifts today because my mate was doing bench press and i had to resist doing it. :D
will do more vol when im back to full health :023:
Squats, deadlifts, benches etc. should come first on their respective days.
just done some legs in the house.
Squat 3x8 60,60,70kg
pretty easy could do more if i didnt have to clean the bar and press it then lower it behind my neck!
Barbell calf raises 3x8 70,70,70
still trying to get and idea of what weight to use? :023:
BengDogg
14-04-2005, 19:17
just done some legs in the house.
Squat 3x8 60,60,70kg
pretty easy could do more if i didnt have to clean the bar and press it then lower it behind my neck!
Barbell calf raises 3x8 70,70,70
still trying to get and idea of what weight to use? :023:
None too shabby,\shame you have clean the bar but you will become good at power cleans
Cheers Beng
only in the house cos im to lazy to go to the gym by myself :o
i went pretty low to wanted to try atg squats but think i will wait till im in the gym for them!
Went to the gym done very light chest. shoulder felt ok but we will see 2moro
if it hurts.
Chest
Bench 3x10(5 second pause) 40,40,50kg
incline D/B 3x10 ( " ) 16,18,18kg
Done biceps as well
My first leg day
my goal was 109.5 1rm squat
SQUATS 5x5 67,77,87,97,107kgs (only got 3)
LEG CURLS 5x5 40,45,50,55,60kgs (got 3)
CALF MACHINE 5x5 (no bouncing) 80,90,100,110,120kgs
Also done some core work
SITUP MACHINE 3x10 55,60,65kgs
TWIST MACHINE 3x10 E/S 3x50kgs
going to put my goal for squat up from 1.5 to 1.75 X B/W
So now its 128kgs :023:
thats great for your first leg day
Mark should look at this.
thats great for your first leg day.
Cheers Fred cant wait for the next one!
I can feel DOMS starting :(
DOMS dont feel to bad feel quite nice <buff>
never had doms in my quads before.
Chest and Biceps
Bench press 5x5 70,80,90,95,97.5kg happy with that :023:
Incline D/P 5x5 22.5,25,27.5,30,35kg
clean and press 5x1 60kgx5
Biceps
Incline curls 3x8 15,16,18kg
EZ-Bar curls 3x8 30,30,36kg
Hammer curls 3x8 18,20,22.5kg
BengDogg
03-05-2005, 18:01
Happy birthday dude!
LEGS
SQUATS 5x5 67,77,87,97,97kgs
LEG CURLS 5x5 50,55,60(got 4),55,55kgs
CALF MACHINE 5x5 (no bouncing) 100,105,110,115,120kgs
Also done some core work
SITUP MACHINE 3x10 65,65,65kgs
TWIST MACHINE 3x10 E/S 3x50kgs
SIDE BENDS D/B 5x5 E/S 30,30,30,35,35kgs
Squats felt good but 4th set was hard so kept the weight the same for the last set.
Leg curls ok
calfs easy
Man of Steel
04-05-2005, 14:58
Why are you using machines for your ab work, would you not be better doing sit ups and Russian twists?
Why are you using machines for your ab work, would you not be better doing sit ups and Russian twists?
No reason really just a bit more resistance from the weights.
why do you think situps and Russian would be better?
Man of Steel
05-05-2005, 16:57
Sit up machines mainly use your hip flexors rather than your abs. A better exercise for your abs would be ab pulldowns. I'd do full contact twists or landmines instead of the twist machine because they involve more of your core muscles.
Ab pulldowns that when you kneel down faceing away from the cable machine
and bend down to the floor?
Also whats are landmines?
some grip stuff cos im bored
pinch grip one plate in each hand
holding 6kg 1m36s
holding 10kg 59s
two handed pinch grip holding 2 10kg plates 1m55s
Man of Steel
06-05-2005, 20:21
That's right about ab pulldowns. Since full contact twists are easier to find than landmines, this is a full contact twist (http://www.bodybuilding.com/fun/mm6.htm)
Deadlifts
2x10 70kg
singles 100,110,120,130pb, 135kg even better P/B
Shoulders
One arm D/B press 5x5 E/S 18,20,22.5,25,25kg
Machine press 5x5 80kg
D/B Shrugs 5x5 25,30,35,35,40kg
Triceps
Cross shoulder exten. 5x5 16,17,18,18,18kg
Lat machine pushdowns 4x5 35,40,40,40kg
Also done 50 incline twist situps
I know more volume on deadlifts ;)
Chest and Biceps
Bench press 5x5 80,90,97.5, 100x3,105x1 NEW P/B
Incline D/P 5x5 30,30,35,35,35
Biceps
Incline curls 3x8 16,17,18
EZ-Bar curls 3x8 30,34,36
Hammer curls 3x8 20,22.5,22.5
Also done 50 incline twist situps
I know that wasnt 5x5 on Bench but i dont care i got a new P/B :D :041: :048:
Cheers fred think i could have got 2 but started sticking half way up on the 2nd so my mate touched the bar a bit never mind still a P/B
uk machine
10-05-2005, 20:03
good pb! go back to 5x5 next time maybe?
good pb! go back to 5x5 next time maybe?
yeah defo back to 5x5 next time just got carryed away in the moment! :048:
Fairplay on the PB - decent weight for your BW, that. Maybe a bit overkill on the biceps stuff though?
the block
10-05-2005, 23:36
well done on the PB mate. <buff>
Cheers guys. That reminds my new B/W 75.5kg up 1.1kg in a week!
LEGS
SQUATS 5x5 77,87,97,102,104kg
LEG CURLS 5x5 50,55,50,50,50
CALF MACHINE 5x5 (no bouncing) 105,110,115,120,120kg
SIDE BENDS D/B 5x5 E/S 30,30,30,35,35kgs
Also done some core work
Squats felt good
Leg curls very hard for some reason?
calfs moved the weight up still abit easy
all in all a good workout
Maybe a bit overkill on the biceps stuff though?
I see what you mean but its the only thing my biceps respond too to make progress. :102:
Well if it works for you, keep it I suppose. Except for a few sets of plate curls or BB curls, I haven't done any bicep isolations exercises for about a year now, and I've made pretty good progress doing chins and rows.
Except for a few sets of plate curls or BB curls, I haven't done any bicep isolations exercises for about a year now, and I've made pretty good progress doing chins and rows.
Git :D I wish :022:
Except for a few sets of plate curls or BB curls, I haven't done any bicep isolations exercises for about a year now, and I've made pretty good progress doing chins and rows.Git :D I wish :022:
?
i wish i could make progress on my arms just doing chins and rows
12.5.05
shoulders
One arm D/B press 5x5 E/S 20,22.5,25,25,27.5kg
Machine press 5x5 80kg
Seated D/B press 5x5 20,22.5,25,25,27.5kg
Incline twisty situps 3x30 (killers)
15/5/05
Deadlifts 5x3 80,90,100,110,120
D/B Shrugs 4x5 30,35,35,40
Chins 3x10,8,6 (paused 2 secs)
what a load of wank today! Deadlifts where to be 5x5 so where shrugs
i was dead as a dingos donger! :022:
17/5/05
CHEST
Bench 5x5 80,90,95,97.5x3,97.5
Incline D/B press 5x5 30,30,30,35,35
Smith machine B/P 5x5 54,59,70x3,59,59
(started this exercise off the pins and released the weight after each rep)
BICEPS
EZ-Bar 3x8 30,34,36
Incline D/B curls 3x8 17,18,19
Hammer curls 3x8 18,20,22.5
Dont know what happened with 4th set on bench :017:
New B/W 75.8KGS
Dude no offence, but what in the name of living ****??? 9 sets of curls!?!?!?!
Dude no offence, but what in the name of living ****??? 9 sets of curls!?!?!?!
none taken its just what they respond too.
i know its a lot wish i could get away with less
PikeKing
17-05-2005, 22:05
i dont want to be a hater, but i agree.
jamin is a young guy obviously caught up by the gay bicep curl fever that sweeps the nation!
also I have to question the form of a sub 80kg guy curling 22.5kg DBs
i dont want to be a hater, but i agree.
jamin is a young guy obviously caught up by the gay bicep curl fever that sweeps the nation!
also I have to question the form of a sub 80kg guy curling 22.5kg DBs
nothing wrong with my form that i do take offence to.
hate bad form!!!!! :045:
ive add size and strength doing this so it works for me but im willing to listen
to any ideas.
if you find it works stick to it IMO, if you think it could work better change it
LEGS
Squats 5x5 77,87,97,102,107kg
Leg curls 5x5 50,55,55,55,55kg
Smith machine calf raise 5x5 80,100,110,120,125kg
Side bends 5x5 e/s 30,30,35,35,35kg
Also some core stuff.
Squats where good got 5 easy with 107kgs only got 3 on my first leg day.
Changed calf exercise as the machine digs to much in to my shoulders.
Also going to up the weight on the side bends next week.
http://i6.photobucket.com/albums/y248/jamin1981/myback.jpg
here a pic of my back at about 73kgs on a crap picture phone
sexy
give uncle fredster a kiss
22nd may
SHOULDERS
Standing one arm D/B press 5x5 22.5,25,25,27.5,27.5kg
Seated D/B press 5x5 22.5,25,27.5,30,30kg
BACK
Lat machine pull ups 5x5 50,60,70,75,80kg
Shrugs D/B 5x5 30,30,35,35,40kg
TRICEPS
Lat machine pushdowns 3x8 35,40,40
Was going to try the 35kg D/Bs on seated ohp but just couldnt get them up
think i could have done them aswell :022:
also going to start going heavyer on all my early sets because they feel to easy <buff>
24th May
CHEST
Incline D/Bs 5x5 30,30,35,35,40kg(only got 4)
Smith machine B/P 5x5 60,60,64,64,68(only got 3)
(started this exercise off the pins and released the weight after each rep)
Bench press 5x5(last cos fat rugby girls hogging it for about an hour)
60,80,80,80,90 strugled like f**k as it was last out of my six exercises!
BICEPS
Incline curls 3x8 18,19,20kg (got 6 first time i used ever the 20kg d/bs on inclines b4.)
EZ 3x8 32,34,38kg
Hammer 3x8 20,20,22.5kgs
uk machine
24-05-2005, 18:29
should have kicked the fat lezza dyke of the bench, nothing becomes a real man and benching. NOTHING! :kinky: :D
f**k that you didnt see them <buff> mind one was alright :016:
25th May
LEGS
Squats 5x5 80,90,95,100,115kgx6reps(5th was so bad so made sure i did a good one to finsh)
Leg curls 5x5 50,55,50,50,50 (these arnt getting any easyer!)
Smith machine calfs 5x5 70,100,115,120,125kg
D/B side bends 5x5e/s 40kgx5
more core stuff
Happy with my 115kg squats heavyist i every done free squating.
28th may
Shoulders
Standing one arm D/B press 5x5 25kgx2, 27.5x3
seated D/B press 5x5 27.5x2, 30x3
Machine press 2x5 80kgx2
Triceps
Lat machine pushdowns 3x8 35,40,40kg
started with heavyer d/bs than last week.
next time will do 5 with the 27.5s and 5 with the 30s
2nd june
LEGS
Leg press 5x5 130x3,140,150kgs
Legs curls 5x5 45,50,55,60,60kgs
Smith machine calfs 5x5 80,90,100,110,125kgs
D/B side bends 5x5e/s 40kgx5
Trained be myself 2day cos my bro has a comp in a week and is practising his kickboxing more so no spotter so done leg press.
3rd June
Chest
Bench press 5x5 75,80,85,90,95kgs
Incline D/Bs 5x5 30x3,35x2
Biceps
Incline D/B curls 3x8 18,19,20kgs(x6)
EZ-bar curls 3x8 34,36,36kgs
Didnt have much time today so short session.
5th June
Back
Deadlift 60x10,70x10,80x10, 110x1,120x1,130x1,140x1,150x1 PR
Lat machine pull ups 5x5 70,75,80,85,90kgs
D/B Shrugs5x5 30,35,35,40,40kgs
goal for DL was 146kgs(2xB/W)
Now its 2.25xB/W=166kgs
Congrats on PB
Cheers bud it went up well.
Very happy with it.
Doing 1rm for squat on wed want 128
7th June
Chest
Bench 5x5 75,80,85,90,95
Incline D/B 3x5 30,30,30
Triceps pushdowns 3x8 35,40,45
Biceps
Incline curls 3x8 18,19,20(6 again!)
EZ-Bar 3x8 30,34,34
Hammer curls 2x8 20,20
couldnt really be arsed to day thats way some sets are missin'
8th June
LEGS
Squats 1rm 20x10,60x10,80x5,110x1,115x1,120x1,125x1,130x1PR
Got what i wanted my Bro said it looked easy i think i could have done more too just i didnt have the energy(very small breakfast)
Goal for Squat was 1.75xB/W= 128kgs
Now its 2xB/W= 148kgs
Done light Leg curls,Calfs and Core stuff to finsh
June 14th
Chest
Bench 5x5 75,80,85,90,95
Incline D/Bs 3x8 25,27.5,30
Dips 3x10 B/W (need a dipping belt to easy)
Biceps
Barbell curls 3x8 24,28,30 (all plus bar about another 7K)
Incline curls 3x8 17,19,19
Legs
Squat wk1 5x5 80,85,95,100,105kg
Leg curls 5x5 45,50,55,60,60kg
Calf raise 5x5 80,100,110,120,130kg
D/B Side bends 5x5es 35,40,40,45,45kg
Good session Wk1 of my new 16 week 5x5 squat program.
looks like my leg curls are starting to improve to moved the weight up on calfs also.
whats your 16 week program?
whats your 16 week program?
Got it off a 5x5 workout generator off a website cant remember which one now will find if ya want.
goes something like this
#1 80,85,95,100,105
#2 85,95,100,105,115
#3 80,85,95,100,105
#4 85,95,100,105,115
#5 95,100,105,115,120
blah blah 6,7,8,9,10,11,
#12 100,105,115,120,125
#13 105,115,120,125,130
#14 115,120,125,130,140
#15 105,115,120,125,130
#16 115,120,125,130,140
cool, those are big increases, but 16 weks is quite long
i think i can do it only problem is i go on holiday for 2weeks in six weeks so i will have a gap in the middle.
But i think i will just start a week 6 when i get back.
carry on where you left off, you wont lose strength in 2 weeks imo
16th June
Shoulders and Triceps
D/P Press 5x5 25,25,27.5,27.5,30kg
OHP 4x5 42.5,47.5,50,52.5kg
Machine press 3x5 80,80,80kg
Lat machine pushdowns 3x8 35,40,45kg
Rope pushdowns 3x8 50,50,50kg
18th June
Back
Deadlifts 3x5 90,100,105kg
Lat machine pullups 5x5 70,75,80,85,90kg
Machine rows 5x5 60,65,70,75,80kgs
Far to hot in the gym 2day!!!
uk machine
18-06-2005, 19:00
yes it was. the heat sapps the strength out of me so much its wrong :( :021:
June 20th started creatine again see if it does anything this time now im keeping a journal.
Bench= 105kg
Squat= 130kg
Dead = 150kg
so 500g/5g=100 days of creatine
21st June
chest
D/B Inclines 5x5 35,40(4),35,35,35
Bench 5x5 80,80,82.5,85,90
Biceps
Incline curls 3x8 18,19,20 got all 8
EZ Bar 3x8 32,34,36.5
Didnt have much time again today.
Also so core work
22nd June
Legs
Squat wk2 5x5 85,95,100,105,115kg
Leg curls 5x5 45,50,55,60,60kg
Calf raise 5x5 80,100,110,120,130kg
I dont believe this going on hoilday first two weeks in august then moving to London with my girlfriend! so going to train up until then but then have some time to sort s**t out just when i was starting to enjoy having a legday
anyway good session
23rd June
Back
lat machine pullups 5x5 80,85,90,95,100kg(3)95kg(3)
Machine rows 5x5 65,70,75,80,80kg
Triceps
Lat machine pushdowns 3x8 35,40,45kg
D/B 3x8 16kgx3
Right im going back to the gym after 3 months off and 2 1/2 inchs on my waist.
god know how weak im going to be :012:
Moved to london and lack of money/job
Ah well, least you'll get super fast gains for a while
well that something to look forward to :)
Aggggggggggghhh doms think i over done it a bit
Just gettin back in to it weights get close to where they were.
bunnyluva
18-11-2005, 15:45
Routine?
Phil
Routine?
Phil
Day1
bench press 5x5
incline d/b press 5x5
d/b shoulder press 5x5
barbell curls 3x8
d/b curls 3x8
Day2
front pull downs 5x5
d/b rows 5x5
side bend 5x5
triceps pushdowns 3x8
tricep extensions 3x8
Day 3
Squats 5x5
leg curls 5x5
calf raises 5x5
leg press 5x5
going to change my exercise in a couple of weeks.
6th Dec
Bench 5x5 65,70,75,80,75
Incline D/B Press 5x5 25,25,27,30,30
Standing one arm shoulder press 3x5 22,22,22
D/B curls 5x5 17,17,20,20,20
Barbell curl 5x5 40x5
Standing one arm shoulder press 3x5 22,22,22
Nice. Extra props if you were doing it with a barbell.
LEGS 8th Dec
Squats 5x5 60,70,80,90,100
Legs curls 5x5
Seated calf machine 5x5 40,40,45,50,50
Leg press machine 2x5
12th Dec
Bench 5x5 70,75,80,85,85
Incline D/B Press 5x5 25,27,30,30,30
Standing one arm shoulder press 4x5 22,22,22,22
D/B curls 5x5 17,17,20,20,20
Barbell curl 5x5 40x5
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