"Time to Get Shreddies" Log

Freefaller · 13 Feb 2015 at 22:54

Complete nutter

Steedie · 15 Feb 2015 at 15:42

Sunday: Hamstrings Calves

DB SLDL - 14kg x15, 18kg x15, 26kg x12x3, 30kg x10x2, 32kg x10
Lying DB Hamstring Curl - 16kg x12x4
Standing Calf Raise - 80kg x12x8

Steedie · 16 Feb 2015 at 21:42

Monday: Chest/Triceps

High Incline DB Press - 22kg x15, 34kg x12x4
Bench Press (5 second negatives/5 second positives) - 80kg x10x4
Chest Press - 75kg x12x2, 75kg x10(Dropset 55kg x20)
Cable Crossover - 30kg x15x3
Rope Pulldown - 15kg x15x2, 25kg x10x3
Overhead Rope Extension - 25kg x12x5

Steedie · 17 Feb 2015 at 20:20

Tuesday: Back

Lat Pulldowns- 55kg x15, 75kg x12x4
Reverse Grip Pulldowns - 60kg x10x2
Lying DB Curls - 30kg x12x4
Bent Over Rows - 90kg x10x3
Cable Pullovers- 30kg x15x3
Seated Cable Rows - 80kg x10x3
Deadlifts - 100kg x10, 140kg x10x2

First time I deadlifted in ages, still hate it. No thanks Jeff

Steedie · 19 Feb 2015 at 20:29

Thursday: Delts/Biceps

Seated DB Press - 22kg x12, 32kg x10x2, 26kg x12
Upright Row - 30kg x12x5
OHP - 50kg x12x4, 60kg x8
Rear Cable Fly - 30kg x15x4
Side Laterals - 16kg x15x5
Seated DB Curls - 12kg x15x5
Barbell Curls - 30kg x10x3

mrthingyx · 19 Feb 2015 at 20:56

Gives me gains just reading this log...

Deception · 20 Feb 2015 at 07:14

Can feel the pump from here!

Steedie · 23 Feb 2015 at 10:41

Friday: Quads

Walking Lunges - BW x40x5
Squats - 80kg x12, 120kg x10x7
Adductor Machine - 70kg x20x4
Hack Squats - 90kg x10x3
Leg Extensions - 65kg x12x4

Steedie · 23 Feb 2015 at 20:26

Monday: Chest/Triceps

High Incline DB Press - 24kg x15x2, 36kg x10x3, 28kg x12x2
Incline Smith Press (3 second negatives) - 80kg x12x4
Chest Press - 85kg x12x3
Pec Deck - 55kg x12x3
Overhead Cable Extension - 30kg x12x5
V-Pushdown - 30kg x12x3
Single Arm DB Extension - 10kg x10x2

Steedie · 24 Feb 2015 at 20:23

Tuesday: Back

Deadlifts - 70kg x10, 110kg x10, 140kg x10x6
Bent Over Rows - 80kg x12x2, 90kg x10, 100kg x10
Seated Cable Row - 80kg x12x3
Y-Raise - 8kg x10x4
Cable Pullover - 30kg x15x3

mrthingyx · 24 Feb 2015 at 21:04

So many deadlifts.

Bending my barbell, nomsayin?

Steedie · 27 Feb 2015 at 07:04

Thursday: Delts/Biceps

Side Laterals - 14kg 15kg x2, 18kg x12x3
Seated BB Press - 80kg x10x3, 80kg x8(Dropset 50kg x10)
Rear Cable Fly - 25kg x12x4
OHP - 50kg x8x3
Cable Side Laterals - 15kg x15x3
Preacher Curls - 25kg x15x5

Mr-White · 27 Feb 2015 at 12:40

wozza2k said:
WTF £45 for an HOUR? The one I was using was £75 for 30 mins! Thankfully private health insurance covered it.

rub n tug ?

MW

Steedie · 27 Feb 2015 at 20:12

Terrible leg day today, no sleep and a bad day at work meant I really couldn't be bothered. Kept trying to justify putting it off and not going but did, wasn't a great session though

Friday: Quads

Leg Press - 200kg x15x2, 240kg x12x2, 300kg x12x2, 340kg x10x2, 300kg x12x2, 240kg x15x2
Adductor Machine - 70kg x20x4
Leg Extension - 60kg x15x5

Fireskull · 2 Mar 2015 at 11:14

Not feeling it, still leg pressing 340kg, lawd!

Steedie · 11 Mar 2015 at 09:57

Had a week off last week, as basically I just couldn't be bothered and was going out of habit as opposed to going because I want too

Back this week, still not feeling great about it but the thought of losing gains is more annoying than not wanting to go

Monday: Chest/Triceps

High Incline DB Press - 22kg x12, 28kg x10, 38kg x8x3
Cable Crossover - 30kg x15x5
Bench Press (4 second negatives and positives) - 80kg x8x4
Pec Deck - 60kg x12x3
Skullcrushers - 30kg x12x3
Cable Pushdowns - 30kg x15x3
Overhead Extensions - 25kg x12x2

Tuesday: Back/Hamstrings

Wide Grip Pullups - BW x10x3
Bent Over Rows - 80kg x12x2, 100kg x10x2
Y-Raises - 10kg x12x3
Lat Pulldown Superset (Normal then Reverse grip) - 60kg x10/10 x3
Lying DB Row - 30kg x10x4
SLDL DB - 30kg x12x5
Hamstring Curls - 30kg x15x2, 40kg x12x3

Steedie · 12 Mar 2015 at 22:40

Thursday: Delts/Biceps

EZ Bar Curls - 20kg x15x2, 30kg x12x2, 40kg x10x2
Single Arm Preachers - 15kg x15x3
Seated Hammer Curls - 16kg x10x3
OHP - 50kg x12x4
Rear Delt Fly/Face Pull Superset - 25kg/50kg x15/12 x3
Cable Side Laterals - 20kg x12x3
DB Side Laterals/Front Raise Superset - 14kg x12/12 x3

Steedie · 13 Mar 2015 at 22:18

Friday: Quads

Squats - 60kg x15x2, 90kg x12x2, 110kg x10x2, 90kg x10x2 (Paused)
Leg Press - 250kg x15x3, 300kg x12x2
Adductor Machine - 70kg x20x3
Walking Lunges - 20kg x20x3
Leg Extensions - 60kg x20x4

mrthingyx · 13 Mar 2015 at 22:25

Walking lunges after all that squatting and leg pressing... :eek:

Steedie · 20 Mar 2015 at 11:07

Almost down to 100kg, 102kg to be exact! Lost a stone and a half so far

Monday: Back/Hamstrings

Lying DB Rows - 26kg x15x2, 32kg x10x3
Bent Over Row - 80kg x12x2, 100kg x10x2
Y-Raise - 12kg x10x3
Close Grip Pulldown - 60kg x12x4
Machine Row - 40kg x12x3
Lying DB Hamstring Curl - 16kg x12x4
Seated Hamstring Curl - 35kg x15x3

Tuesday: Chest/Triceps

DB Fly - 14kg x15x2, 20kg x12x2
Bench Press (4 second negs/positive) - 70kg x10, 80kg x10, 90kg x7, 70kg x10x2
Cable Crossover/Upward Cable Pull Superset - 30kg x10/15kg x10 x3
Dips/Pushup Superset - BW x15/10 x3
DB Overhead Extension - 38kg x10x3
Cable Pulldown - 20kg x10x3

Thursday - Shoulders/Biceps

OHP - 40kg x15, 50kg x10x2
Seated DB Press - 28kg x10x3
Side Laterals - 16kg x12x4
Rear DB Fly - 16kg x10x4
Standing DB Curls - 16kg x12x3
Cable Hammer Curls - 30kg x10x3
Cable Curls - 35kg x10x2

Curls for the gurlz