Nice session. Good to see the deads making an appearance and a pretty respectable first time out for 2008 too!
Been out of action for 4 days now....lower back was aching like fuck because of sucky bed....and had to finish up school
17 jan. leg day!
All these ex were 3 sets each
Did some lying hack squats
Did some extensions
Stiff leg deads
Seated calf raise
Standing calf raise
Reason i am not writing down weights is because of not logging in my log book.I snuck in to the new gym so i didn't have to pay for the one session!!
Tomorrow is push day!
Started a new split that i feel is better for recovery and power
day 1:Quads,glutes and calves.....................Major move=Squat
day 2:chest and shoulders(front and side)......Major move=bench press
day 3:back traps rear delts hamstrings...........Major move=Deadlift
day 4:Arms and forearms and abs..................Major move=Close grip bench press+ Barbell curls
Yesterday was my first day which was legs
Today i did chest day
Flat dumbell press
3 sets 22kgx8
Flye's...2 sets just to finish chest up
Seated side laterals
3 sets of 10kgx12-14
3 sets of 40kgx 6-8
Front delts were dead after so much pushing
Next time will do shoulder before chest
Just to use full power for each muscle each time.
Tommorow is back baby!!
thanks rock....im doing rear delts with back as i feel that they get a lot of work beccuse of rows especially dumbell rows....adn seeing that soon i will start training at a new gym were the dumbells go to 70 kilo's i will be doing a lot of them...so 3 sets of rear laterals on back day is enough stimulation!
Great chest day! That split really looks good. When I change my day split, my motivation grows and I have more "power" to train.
h0ke's workout log!
Originally Posted by Hypocrisy86
I have started to train at the new gym and it feels great!
Reverse grip hammer strenght pulldowns
3 sets of 50kg
Neutral grip pulldowns
55kgx10 3 sets
50kgx10 3 sets
Bent over laterals
3 sets of 10x10kg
Reverse pek deck
3 sets of ???x10
30kgx8x 3 sets
3 sets of 65kgx10
Did 20 minutes cardio threadmill
then did supers set decline crunches with hyperextensions!
Tommorow is chest day!
Did chest and front/side delts
Decline bench machine
Hammer strength decline press
3 sets of 35 kg each side x8
2 x 25kgx8
Incline press machine
65kgx6 2 sets
Seated side laterals
9kgx6 dropset 7kgx6
9kgx6 dropset 7kgx4 dropset 4kgx4
2 sets 18kgx failure(about 6 and next set 5)
That was it
If u are wondering why so many diff ex. for chest its because its a new gym and tried everything out.
Tommorow is leg day!!