Grandmasters Quest For Muscle Tone

[grandmaster]

Legs + Triceps

Barbell Squat(Olympic Sized Bar)

1 x 15 - 20kg
1 x 15 - 30kg
2 x 12 - 40kg

Tricep Dumbell Overhead Extensions

1 x 12 x 20kg
1 x 15 x 25kg

Triceps Pushdowns

3 x 15 x 15kg

Triceps Overhead Extensions with Cable

3 x 15 x 15kg

This was just a light session to get me back into the mood. I really felt the pump and burn in my triceps plus a good pump in my quads after those squats. I tried as to ground squats up until i hit 40kg then i just did parrallel

Regards,
Grandmaster

 

[El Freako]

Legs + Triceps

Barbell Squat(Olympic Sized Bar)

1 x 15 - 20kg
1 x 15 - 30kg
2 x 12 - 40kg

Tricep Dumbell Overhead Extensions

1 x 12 x 20kg
1 x 15 x 25kg

Triceps Pushdowns

3 x 15 x 15kg

Triceps Overhead Extensions with Cable

3 x 15 x 15kg

This was just a light session to get me back into the mood. I really felt the pump and burn in my triceps plus a good pump in my quads after those squats. I tried as to ground squats up until i hit 40kg then i just did parrallel

Regards,
Grandmaster

Just stick to ATG with the squats mate. Its so much better for you in general especially since most people have some fairly misguided notions of parallel.

I must question your choice of 8 sets for tris compared to 4 for legs too.

What sort of program are you following?

 

[grandmaster]

Basically i was trying out the SQUAT ATG and keeping my back straight and looking up for a high point and stuff...

As i said today was basically just for me to sort a few stuff on the form side of the exercises...

I start hardcore as of tomorrow hopefully.

 

[Daniel Andersson]

to the logs

 

[Samoan-Z]

Nice one bud keep this log updated or I will find you and I will hurt you.

 

[grandmaster]

I havent updated as i havent gymed this week. This week was the last of my grade 11 schooling. I passed so we decided to go out have drinks meet girls etc.

The log starts as of Monday when i get a new membership to my gym

 

[PrinceVegeta]

Welcome to the logs mate!

 

[Samoan-Z]

I havent updated as i havent gymed this week. This week was the last of my grade 11 schooling. I passed so we decided to go out have drinks meet girls etc.

The log starts as of Monday when i get a new membership to my gym

You're slacking bro, hit the gym and the girls come to meet you! biggrinsanta

 

[bambam55]

girls love muscle not beer gutts

 

[grandmaster]

Ok so i hit the gym later cause of membership issues etc...
So i did back today! I was abit shy to go to failure but i guess next time i'll feel more at home!

[BACK]

Seated Rows
12 x 20kg
12 x 30kg
12 x 40kg
12 x 50kg
07 x 50kg

Deadlifts

12 x 40kg
12 x 60kg
12 x 70kg - stop here cause i was beginning to grunt and make noises and people were looking wasn't my max by far!

Rows

12 x 20kg
12 x 30kg - again people were looking and i was like getting shy so i stop

Lat Pulldowns

12 x 6plates
12 x 10plates
03 x 12plates - the machine was shit! the weights kept on hitting the stack before i can fully extend

Back Extensions

15 x bodyweight
15 x bodyweight + 10kg

[CALVES]

Seated Calve Raise

12 x 20kg
12 x 35kg
12 x 45kg
05 x 45kg

Standing Calve Raises

failure x 55kg - whole stack
failure x 65kg - so i did what coleman does, put a peg in the whole and stuck a 10kg there
failure x 75kg

It was funny cause i'm indian and we all have small calves and when i was doing calve exercises the dudes where like looking and pointing and where like

My biceps were pumped, back was like thick and full of blood Calves were a bitch when i was walking to the bus it was like i was drunk lol

I'm using Phil Heaths workout plan So tomorrow is Shoulders cant wait

 

[PrinceVegeta]

Training looks solid man! hopr u got the nutrition to back up aal this intense work!

 

[Maxmonzter]

pretty good workout bud

 

[grandmaster]

Well i had 106g of protein from two shakes...

And then i ate 3 other meals plus i could feel that my muscles grea in a way when i woke up today, slept for 9hours like a baby

Fuck my calves are sore when i walk

I might do Shoulders today if i'm done with all the work at home , need to help my mum!

 

[PrinceVegeta]

A lot of protein! awesome meals! i love being sore in the calves! means they are gonna grow!

 

[Samoan-Z]

Nice session man, and people always watch me in the gym i just ignore them and laugh in my own head when they struggle on 405 on the leg press.

 

[grandmaster]

[SHOULDERS]

Smith Machine Shoulder Press

10 x 10kg
10 x 20kg - felt quite heavy for some reason

Standing Military Press

12 x 10kg
12 x 20kg

Seated Lateral Raises

12 x 5kg
12 x 7.5kg
12 x 7.5kg

Upright Rows

12 x 10kg
12 x 20kg
12 x 20kg

Rear Lateral Raises

12 x 5kg
12 x 7.5kg
12 x 5kg

Arnold Presses

2 x 12 x 10kg dumbells

[ABS]

Abswing Machine

3 x 25

I don't know why it never feel to bad after the session to be honest, i'll just take my shake now and see how things go!

Btw i saw this guy in the gym that wants to fuck me up! How do i go about seeing him in the gym etc? He seems to know the whole fucking town!

 

[PrinceVegeta]

A lot of shoulder excersises! nice job man keep it up!

 

[Natzo]

Keep it up!nice work!






ps: Big-Z comments are the best!

 

[grandmaster]

12 December 2008

[BICEPS]

Barbell Curl

20kg x 10
25kg x 10
30kg x 10

Ez Curl Barbell

2x 20kg x 10
25kg x 10

Dumbell Curl

10kg x 12
12kg x 12

21's with straight barbell

21's x 10kg
21's x 15kg
21's x 10kg

[TRICEPS]

Tricep Pushdown - hold for 10seconds on last rep of each set

20 x 10kg
20 x 15kg
20 x 20kg
10 x 25kg
10 x 30kg

Tricep Extension with ez curl bar

10 x 10kg
10 x 15kg
10 x 20kg

Narrow Bench Press

10 x 20kg
10 x 30kg
10 x 40kg - assisted

[ABS]

Abswing Machine x 25

 

[grandmaster]

15 December 2008


[CHEST]

Flat Bench Press

10 x 20
10 x 30
10 x 40
6 x 50
10 x 40

Incline Bench Press

10 x 25
10 x 30
10 x 40

Dumbell Press

10 x 15kg

Cable Crossover

5 x 10kg - machine jammed

Incline Dumbell Flies


10 x 10kg
10 x 12.5kg

[ABS]

Abswing machine

3 x 20

Leg raise

1 x 10

[CALVES]

Seated Calf Raise

4 x 12 x 35kg

Standing Leg Raises

2 x failure x 15plates + 20kg