Project gain 20lbs in 5 months - Training log

[oddjob62]

i prefer working the lower back erectors when im doing glutes on leg day.

Same, i do upper back work as assistance work on bench day, and then my lower back takes a pounding on squat (well it's actually squat and deadlift) day.

 

[[TR]SweetSpotOz]

.

 

[ugatennis08]

Is that your combined dumbell bench or just for each dumbell? Just I'm surprised you can do 45lb x 8 x 2 if it is your 1 rep max!

what? no.....thats each dumbell and where did you get 45lb being my one rep max, do you mean my barbell bench max? Which is 145 not 45 ...60lb dumbells are my one rep max

 

[[TR]SweetSpotOz]

.

 

[benjo plz.]

Yeah, under Goals .

 

[[TR]SweetSpotOz]

.

 

[ugatennis08]

Had legs and shoulders workout today, I have to say, this split thing - I really like it. I had so much energy today and I was actually able to shift some serious weight (for me) rather than before where I shifted mediocre weight 3 times a week.

I tell you this much, my bum cheek gone be hurtin' tomorrow!

monday:Shoulders/Legs

Barbell shoulder press 8,8,6,4 ------------------ 95,100,105,110
DB Shurgs 8,8,8 ----------------------------- 205,205,205
Cable laterals 10,10,10----------15,15,15 (did dumbell side rais instead as it was busy)
Leg press 10.8.8.6.4,4--------------------175,190,210,230,250,250 (HUGE improvement)
Leg ext, 8,8------------------------------- Big line for the machine

 

[benjo plz.]

Don't do leg extensions.

 

[ugatennis08]

Don't do leg extensions.

OK

What else should I do other than leg press? I do calve raises already/.....

 

[Chong Warrior]

Don't do leg extensions.

Agreed

 

[Morba]

205 DB shrugs?

 

[Chong Warrior]

205 DB shrugs?

Probably means leg press lol!

....sorry couldn't resist

 

[Morba]

Probably means leg press lol!

....sorry couldn't resist

rofl!

 

[ugatennis08]

Probably means leg press lol!

....sorry couldn't resist

I dont get it?

And i meant barbell shrug, I must have forgotten it was dumbell at the time.

 

[Ultra_Extreme]

I dont get it?

And i meant barbell shrug, I must have forgotten it was dumbell at the time.

i think they are forgetting you are in pounds, after that other guy and his 200,000kg squats

 

[Chong Warrior]

I dont get it?

And i meant barbell shrug, I must have forgotten it was dumbell at the time.

Yeah sorry it wasn't aimed at you, it's from the other thread and the 30x210kg Squats that turned out to be leg press

 

[ugatennis08]

Forearms are burning like little a ***** after todays workout

Back/Triceps
Chin ups 30 reps-----------------------------------only managed 10 today ( reversed grip)
Tricep pushdowns 8,8,6,4-------------------------90,100,120,120
Dips 3 x F-------------------------------------------7,5,7 (YEAH)
Barbell rows 8,8,6,4-------------------------------140,145,150,155
Straight bar rows----------------------------------70,80,90,100
Backcurl (don’t want to do deads) 25,25---------240,240

 

[ugatennis08]

Pretty ****** off today as I went and weighed my self and it said 141.6lbs, pretty pathetic weeks work if you ask me

any way heres what I did today

Dumbell bench press 8,8,6,4--------------------45,45,55(only got 4) 60 (got 2)
Incline dumbbell bench 8,8,6-------------------80,80
Barbell curl 8,8,8--------------------------------75.75.75
Preacher curl 8,8,8------------------------------55,75,75

Didn't have a spotter today so made things more difficult and I have a tennis match at 2pm so I had to go early morning which meant I was still tired.

crap weeks work tbh.

 

[benjo plz.]

You're probably not eating enough. What would you need a spotter for?

 

[Ultra_Extreme]

How much did you hope to gain in a week? I gain easy and i reckon 1 lean pound per month is about where im at, most of thats on my legs. How much did you expect in a week?