keith
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Posts: 208
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Post by keith on Sept 16, 2017 15:36:11 GMT
Hey, this is the start of my workouts that I did this week.
MONDAY 11th SEPTEMBER 2017.
Barbell fronts raises. 20kg. 15 reps.
Incline sit ups. 10 reps.
Barbell upright rows. 30 kg. 15 reps.
Incline sit ups. 10 reps.
Do the above circuit = 10 times.
Side raises. 2 sets of 25 reps. 10kg.
Okay that was my first one.
I took about a tem to fifteen second rest between exercises, try to go fast as possible.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Sept 16, 2017 15:38:53 GMT
Okay now on to the next workout.
TUESDAY 12th SEPTEMBER 2017.
Dips. 3 sets of 15 reps.
Flyes. 35 lbs. 15 reps.
Bench press. 70 kg. 15 reps.
Repeat the above ice hit = 7 times.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Sept 16, 2017 15:45:08 GMT
My last one of the week just gone.
WEDNESDAY 13th SEPTEMBER 2017.
Wide pullups. 5 reps.
Standard pullups. 5 reps.
Chin ups. 5 reps.
Do the above circuit = 3 times.
Barbell bent rows. 10 reps. 60kg.
Reverse grip barbell rows. 10 reps. 60kg.
1 arm dumbbell rows. 5 reps per side. 65lbs.
Repeat the above circuit = 7 times.
Bent over raises. 5 sets of 10 reps. 25 lbs.
Dumbbell pullovers. 5 sets of 10 reps. 60 lbs.
Well all done for last week, got a full cold now, hoping to rid by Monday so I can train again.
Keith.
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Post by Keith James. on Sept 18, 2017 6:14:07 GMT
Hey guys
As you know I am down with a cold, so no training today, I want to keep my energy for work.
Even though there us no training today I am still carrying on with a sort of diet that you need to follow for this week.
Today is having your regular meals but only a portion of them, don't count calories just eat less today, either half of whAt you eat or less than that.
Until tomorrow.
Keith.
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Post by Bruce Tackett on Sept 18, 2017 12:40:29 GMT
Drink plenty of OJ and water and get alotta rest.
Those are some real muscle building workouts you do!
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keith
Caneguru
Posts: 208
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Post by keith on Sept 18, 2017 15:46:00 GMT
Hi Bruce
Yeah lots of water and on, can't relax got an 11 hour night shift to do.
Hoping it will go soon.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Sept 19, 2017 11:48:00 GMT
Okay last night's shift went good, drank plenty of water and oj, also ate healthy as I always do in work.
So today I am doing the same eating as yesterday, half or just under half of whAt I usually eat.
As for training, this is my first one back since training last week.
So going to take it easy.
Hindu squats. 1 set of semi max reps, I will stop short of maximum effort by about 5 reps.
Hindu pushups, again the same format as the previous exercises.
So that's it for today.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Sept 21, 2017 16:29:56 GMT
Okay got back in the gym today after over a week off due to some type of chest infection and cold. Still not a 100% but felt ready to give it a go.
Really hit the chest hard today.
Bench press. 10 set of 20 - 10 reps. 40 kg - 70 kg.
Flys. 8 sets of 12 - 15 reps. 45 lbs.
Cable crossovers. 8 sets of 12 - 15 reps. 25 lbs.
Incline dumbbell press. 8 sets of 12 - 15 reps. 55 lbs.
Pec deck. 8 sets of 12 - 15 reps. 35 lbs.
Push ups. 5 sets of 30 reps.
My rest time between sets and exercises were kept to a minimum, when I felt ready I done another set or another ever use depended on where I was in my training. I didn't time my rests. Keeping rest times short acts like a cardio pace for me.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Sept 22, 2017 16:52:52 GMT
Well today was the old legs, yes everyone's favourite body part, . Leg press. 12 sets of 15 reps. 180kg. Barbell squats. Can't go heavy here as I have damaged the discs in my lower back. 10 sets of 20 reps. 40 kg. Leg extension. 8 sets of 15 reps 40kg. Leg curls. 8 sets of 15 reps. 30 kg. And that's it. Weekend of rest, back to the gym on Monday. Keith.
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Post by Jack Row on Sept 23, 2017 1:22:05 GMT
Hey Keith are You Keith James?
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keith
Caneguru
Posts: 208
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Post by keith on Sept 23, 2017 11:25:57 GMT
Hi Jack Row
Yes I am Keith James.
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keith
Caneguru
Posts: 208
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Post by keith on Sept 26, 2017 16:13:44 GMT
Hey folks Today I did the following: Bench press 1set of 5 reps = 40kg. 6 sets of 5 reps = 60, 70, 75, 80, 85, 90kg.
Bat wings = 3 sets of 10 second holds = 30lbs.
1 arm press = 3 sets of 5 reps = 30 - 50 - 60lbs.
Planks = 3 sets of 30 seconds.
Complex/ bent rows, cleans, front squats, military press, squat,good morning = 3 rounds of 3 reps = 20-30-30kg.
Barbell squats = 1 set of 30 reps = 50 kg.
Today I started Dan John's Mass Made Simple.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Feb 14, 2018 19:54:24 GMT
Hey guys, haven't posted on here for quite awhile. Well a few weeks ago I had a steel bow bullworker bought for me, this must be my third week with it. Of course the first week or two I had a go at a few things just to get used to the thing and to get used to changing springs. So this week, Monday, I decided to have a go at Dan Potts advanced bullworker training. So Monday's workout is below, I will put down what I did, how hard it was and what spring I used.
All exercises I did 2 static reps.
Middle chest. Grey. 100. Upper chest. Grey. 80. Side chest. Grey. 120. 1 arm straight pillows. Grey. 100. 1 handed handle rows. Grey. 120. Bent 1 arm rows.Grey. 120. Seated front arm push. Grey. 120. Overhead press. Grey. 90. Lateral raises. White. 80. 1 arm lateral raises. White. 75. Archer pulls. Grey. 110.
Full tension is 120, so once I feel comfortable with this, I will then change the spring. That's it for now.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Feb 15, 2018 17:38:11 GMT
Right, because I missed a workout yesterday I have done a double one today, so the first one, which was meant to be done yesterday.
Kneeling curls. Grey. Standing bicep curl. Grey. Hammer curls. Grey. 1 arm touchdowns/ cables. Grey. Kneeling handles pushdowns. Grey. Kneeling abs. Grey. Seated abs. Grey. Kneeling oblique abs. Grey. Leg extensions. Grey. Seated abductors/ feet in cables. Grey. Thigh pulls. Grey. Calf toe point. Grey.
If you notice I have not put down how much tension I used, this is because it may take me to long if I miss putting down a few workouts. The course wants you to use as much tension as you can use. If I find, no matter what spring I use, it gets to easy for me then I will change the spring on that particular exercise next time.
Keith.
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keith
Caneguru
Posts: 208
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Post by keith on Feb 15, 2018 17:41:18 GMT
Okay so on to today's workout.
Middle chest. Grey. Upper chest. Grey. Side chest. Grey. 1 arm straight pull down. Grey. Cable pulls. Grey. 1 arm handle rows. Grey. 1 arm bent rows. Grey. Seated front arm push. Grey. Overhead press. Grey. Lateral raises. White. 1 arm lateral raises. White. Archer pulls.Grey.
Keith.
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