Chalkitup to consistency...

Discussion in 'Training Logs' started by Chalkitup, Apr 7, 2005.

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  1. Chalkitup

    Chalkitup New Member

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    or lack there of.......:wiggle:

    Im 24 and currently 80kgs but my b/f is too high. Not too sure since I haven't checked it but I'd say around 20% I think and I've been around that for all of my adult life.

    I've been lifting for a while now but I've battled with consistency due to work and uni commitments but I really enjoy it when I get the time. Anyway I graduate in June so I plan to get up to around 85kgs by the end of the year but at around 10%. My current goal is just to work hard, keep my base nice and solid, refine my form and build good strength so I'm ready to go all at it after june.

    My Program

    Monday - Legs
    Squats
    Leg press
    leg extension/hack squats
    Hamstring curls (2 diff machines)
    Calf raises
    Donkey calf raises

    Tuesday - Chest and abs
    Flat bench (bb if spotted of db if alone)
    Incline dbs
    flat flys or cross over (from top of cable rack)
    flys (from bottom of cable rack)
    Crunch machine
    leg raises - sets of 10-14 straight then each side
    Ab roller - sets of 10-14 straight then each side
    torso twists

    Wednesday - Shoulders and back
    Shoulder press - db
    db flys
    Upright raises (occasionally superset these)
    Wide grip chins
    lat pull downs
    seated rows
    bent over rows

    Thursday - Lower back, abs and forearms
    Dead lifts
    hyperextensions
    side on hypers (?)
    lunges
    ab pull downs
    leg raises
    forearm flexes with bb, overhand then underhand

    Saturday - Biceps and triceps + Cardio
    Skull crushers
    pull downs/extensions
    tricep push downs (machine)
    Preacher curl
    standing db curls
    isolated db curls
    Usually bike for 40 mins at moderate pace but if boxing classes are on I hit it

    My current diet is pretty ordinary due to laziness and work commitments so I need to work on this area a lot.

    Today was -
    6am white coffee
    630 protein bar, brekky shake and multivit
    12 - stir-fry chicken and prawn on rice
    530pm - work out followed by VP2 protein shake
    8pm T-bone + mash + peas and corn
    Vit c and magnesium before bed

    I feel like I'm eating pretty good foods but I really need to start eating more regularly and smaller portions but I could be offthe mark :hsd:

    Feel free to comment people, I still dont make it 5 days every week but I do my best for now and try not to let it get me down if I miss out :hs:
     
  2. Chalkitup

    Chalkitup New Member

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    Location:
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    Monday I drove back from up the coast so no gym

    Tuesday - Chest
    Flat bench bb - (keeping in mind I'm including the weight of the 20kg bar for bb exercises)
    60 kg x 14 twice (warm up)
    100 x 7
    100 x 5
    90 x 7

    Incline db
    28s x 10
    28s x 8
    28s x 7
    25s x 8

    Cables ~ 25 on each side but I'm not sure what weights are on the cable rack :ugh2:
    I stripped these on the last two sets of four for the two exercises.

    Crunch machine
    35 x 12 twice
    50 x 9
    50 x 8
    45 x 8

    Leg raises and then ab roller (4 sets on each with front and sides)

    Wednesday - Skipped due to 2 papers due on thurs

    Thursday - Legs
    Squats (only second time doing squats and I was really happy with my form improvement tonight)
    60 x 12 twice (warm up)
    100 x 10
    100 x 10
    100 x 9

    Leg press (inclined sled not incl weight of sled)
    160 x 10
    160 x 10
    180 x 9
    180 x 9

    leg ext
    50 x 10
    50 x 10
    50 x 8
    50 x 7

    hamstring curls (lying on stomach)
    30 x 12 twice
    50 x 6
    40 x 9
    40 x 9
    40 x 7 (again machine plates so not sure what weight)

    seated hammy curls
    4 sets at around 40 on the machine

    Calf raises
    90 x 12 twice
    130 x 10 twice

    Donkey raises
    180 x 10 four times

    Felt good tonight since I haven't done a good leg workout in a while and I had to hold the hand rail coming down the stairs on the way out :noes:
     
  3. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    good luck dropping 10% bodyfat. that will require a lot of dedication and ass kicking
     
  4. Chalkitup

    Chalkitup New Member

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    I can do it when I have the time but atm I'm working 50 hours a week and still going to uni so its a struggle to get the consistency. Also as I said I've never been measured so I could be off on my current and planned numbers but I know in my head what I want to look like.

    Thanks for the comments, keep them coming.
     
  5. Chalkitup

    Chalkitup New Member

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    Location:
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    Back
    Assisted Wide grips 35 x 12 twice
    20 x 8 twice
    25 x 8

    lat pull down
    80kgs x 10
    80 x 8
    80 x 8
    70 x 8

    bent over row
    20 x 12 twice
    40 x 10
    40 x 9
    40 x 9

    Reverse inclined flys
    14 x 10
    14 x 8
    12 x 10
    12 x 9

    Shoulder press db
    17 x 12 twice
    Superset with 8-10 reps on each exercise - shoulder press - upright row - shoulder db flys
    30 - 25 - 12
    30 - 25 - 12 (this set of shoulder press was so messy I was embarassed :o )
    24 - 25 - 12 for 5 reps then dropped to 8
     
  6. Chalkitup

    Chalkitup New Member

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    Arms
    Biceps
    preacher curls (not incl weight of EZ bar which is about 10kgs?)
    10kgs x 12 twice
    30 kgs x 8
    25kgs x 8
    25 x 5 + drop to 20 x 4

    standing db hammers
    14 x 18 alternating arms = 9 each arm
    14 x 16
    14 x 14
    12 x 16

    Isolated db curls
    13 x 8 (each arm)
    13 x 8
    10 x 8
    10 x 8

    Triceps
    Skull crushers
    20kg x 12 twice
    30 x 10
    30 x 9
    30 x 8

    close grips
    30 x 12
    40 x 10
    40 x 10 - almost couldn't sit back up after this so I switched to a bench with a rack
    50 x 9

    tri cable extensions
    60 x 10
    60 x 9
    60 x 8
    60 x 8

    Tri push downs
    97.5 x 10 three times
    97.5 x 9
     
  7. Chalkitup

    Chalkitup New Member

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    Location:
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    Flat bb bench
    60 x 12 twice
    100 x 10
    110 x 7
    100 x 7

    db incline

    30 x 8
    30 x 7
    30 x 7
    27 x 7

    Flys
    15 x 10 twice

    Cables (from top)
    25 x 10
    25 x 8
    25 x 7 + strip 15kgs x 8 + 10kgs x 6
    25 x 5 + strip 15kgs x 7 + 10kgs x 6

    Cables from bottom
    20 x 8 strip to 15 x 7 + 10 x 7 + 5 x 8
    20 x 8 strip to 15 x 7 + 10 x 7 + 5 x 8

    Was a great night, equalled my bench pr at 110 and felt great doing it. I was anxious how I would go because last week I felt weak maxing out at 100 and I was a bit tired today.
     
    Last edited: Apr 13, 2005
  8. Chalkitup

    Chalkitup New Member

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    Location:
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    Thursday
    Shoulder press
    15 x 12 twice
    27 x 10 then my right shoulder bit the dust :wtc: I injured what I think is my rotator about a month ago and it had healed nps but I've done it again somehow. May have been last week when I was tired and did a really sloppy set of shoulder presses :o

    Back
    Assisted wide grip chins

    lat pull downs

    bent over rows
     
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