due to the selection of weights i have i can only get two dumbells up to 22.5kg so due to this im going to change the decline dumbell presses to incline ones as the weight will be a little bit lower and train that until i again dont have enough weight and after that either do one arm at a time or change to something that doesnt involve dumbells.
this is very enoying as i like the decline dumbell presses but i just cant afford to buy any more plates at the moment.
max reps bench press with 45kg - 11 - 10 - 7 - 10 (was interupted on my 3rd set so did an axtra set to make up)
skull crushers - 22.5kg x 10 - 25kg x 8 - 25kg x 7 - 27.5kg x 5
chin ups - bw x 6 - bw x 5 - bw x 4 - bw x 4
standing dumbell press - 12.5kg x 10 - 12.5kg x 10 - 12.5kg x 10
cable row - 50kg x 10 - 52.5kg x 7 - 52.5kg x 8 (last set with straps)
no time for abs unfortunatly
fairly pleased with the workout though i do feel my chin-up progress is very slow, i am doing them from a dead hang with about a 3 second concentric and eccentric phase and after a while i just hit the wall and cant get myself up from the bottom position as a result of this i think i will do them nearer the start of my workout as i reely want to move onto wide grip pull-ups
also now ive started training again im alot more able to get the calories in as my appetite has started growing big time.
worked up to max of 3 bench press - 62.5kg x3 (very dissappointed with this as i did this last week)
5 bench press negatives with 70 kg
dec dumbell press - 20kg x 10 - 20kg x 10 - 22.5kg x 5 - 22.5kg x 5
one arm row - 25kg x 12 - 25kg x 12 - 27.5kg x 12 - 30kg x 9 (last set with straps)
seat dumbell power clean - 5kg x 12 - 5 kg x 12 - 5kg x 12 - 7.5kg x 5
hang leg raise - 2 sets of 12 - 1 set of 10
very dissapointed with my bench i have no idea why its stopped goin up especially as i used to bench more than this before i broke my hand and it used to go up steadily. it was a reel struggle just to do what i did last week so im goin to look at the other options for that exercise in the westside for skinny bastards article and change it for a couple of weeks.
box squat worked up to max of 5 - 85kg followed by 90 x 2
reverse lunge - 40kg x 8 - 40kg x 8 - 45kg x 8
rom deads - 65kg x 8 - 65kg x 7 - 65kg x 7
bar holds - 30 kg x 40secs 0- 30kg x 35secs - 30kg x 35secs
max rep bench press 45kg - 11 - 10 - 11
rack bench press (just above mid point)- 65kg x 3 - 70kg x 3 - 80kg x 3
(did all as singles with 10sec rest betweeen)
skull crushers - 25kg x 10 - 25kg x 10 - 27.5kg x 6 - 27.5kg x 8
chin ups - bw x 7 - 6 - 5 - 5
dumb shoulder press - 12.5kg x 10 - 12.5kg x 7 - 15kg x 7 (last set seated)
cable row - 52.5kg x 9 - 52.5kg x 8 - 55kg x 8 (last set with straps)
worked up to max of 5 close grip bench - 52.5kg
dec dumb press - 20kg x 12 - 20kg x 10 - 22.5kg x 6 - 22.5kg x 6
one arm row - 25kg x 12 - 27.5kg x 10 - 27.5kg x 10 - 30kg x 10
seat dumb power clean - (5kg x 12) x 4
worked up to max of 5 box squat - 85kg (attempted 87.5kg but failed at 3)
reverse lunge - 40kg x 12 - 40kg x 10 - 40kg x 10
rom deads - back felt funny after failin on the squat and dropping the weight on my first rep i knew it would be a bad idea to continue
bar holds - 30 kg - 42secs - 35secs - 32secs
felt quite drained today and my squat has now stalled along with my bench, i think this is because i did the 40 day program posted here for 3 weeks directly before starting this and im now thinkin maybe i should of had a back off week in between.
for that reason im thinkin of having a back off week next week but im not sure i will see how i feel however i will definetly take a break from box squats and maybe do front squats in there place and do close grip bench instead of normal bench as i di this week.
my plan for my back off week which will be either next week or the week after is to just do dumbell exercises at a moderate weight for 3 sets of 10 - 15 reps and lots of stretching and some good core work after that i think i will continue with the westside for skinny bastards and jus change some of the exercise selection
bench pr max reps with 45kg - 12 - 12 - 12
skull crushers - 27.5kg x 10 27.5kg x 8 - 27.5kg x 8
chin ups - 7,6,6,5
dumb bell shoulder press - 12.5kg x 11 - 12.5kg x 9 - 15kg x 7 (last set seated)
cable row - 55kg x 8 - 55kg x 7 - 55kg x 8 (last set with straps)
worked up to max of 5 close grip bench - 55kg
decline dumbell press - 22.5kg x 8 - 22.5kg x 7 - 22.5kg x 6 - 22.5kg x 7
one arm row - 27.5kg x 10 - 27.5kg x 10 - 30kg x 7 - 32.5kg x 6 (last set with straps)
seatpower cleans - 5 kg x 12 x 2 - 7.5kg x 9
-superset-
hang leg raise - 12, 10, 10
decided to do a deload next week as only 2 of my lifts had stalled. next week will involve alot of stretching and i have already written my next 6 week plan which will still be westside for skinny bastards but with a different exercise selection reely lookin forward to it as 2 of my friends have already said ime lookin bigger.
i hate to make excuses not to train especially when keeping a log on a site like this but ive had a sore throat since monday and yesterday i began to get a blocked nose, start sneezing and my eyes began to feel achey. and the fact that 6 of my friends have had swine flu ime slightly worried. i feel quite run down and reely think ide be better to take the rest of the week off do a deload next week and be good to start my next program.
although ime ill ime gunna aim to stretch twice a day especially my hamstrings to improve my flexibility as much as possible as i reely wanna get my squat deeper.
NEW WORKOUT- still westside for skinny bastards but different exercise selection
decline bench press - work up to max of 5 - 62.5kg
incline dumbell bench press - 20kg x 8, 20kg x 8, 20kg x 6, 20kg x 6
bentover row - 47.5kg x 10, 47.5kg x 8, 47.5kg x 6,47.5kg x 6
bent over cable flyes - 2.5kg x 12 x 3
single leg stand calf raise - bw+10kg x 12 x 3
serratus press crunches - 20kg x 12 x 3 - last 3 exercises done as tri set
deadlift - worked upto max of 5 - 92.5kg
single leg squats - 30kg x 8 x 3
good mornings - did not feel right atall for sum reason so skipped for today
weight plate pinch - 10kg x 30sec x 3
seat calf raise - 60kg x 12 x 3
dips - max reps - 8, 7, 8
pushdowns - 25kg x 6 - 25kg x 7 - 25kg x 6 - 25kg x 6
lat pulldown - 45kg x 8 - 45kg x 7 - 45kg x 7 - 45kg x 6
bradford press - 20kg x 10 - 20kg x 10 - 20kg x 10
alt bicep curls - 17.5kg x 8 - 17.5kg x 7 - 17.5kg x 6
dec bench press - worked to max of 5 - 65kg
incline dumbell bp - 20kg x 8 - 20kg x 9 - 20kg x 9 - 20kg x 8 (first 2 sets at 45 degrees last 2 at 30 deg)
bent over cable flye - 2.5kg x 15 - 2.5kg x 13 - 2.5kg x 12
standing single leg calf raise - bw+10kg x 12 x 3 (2 second pause at bottom of each rep)
seratus press crunch - 20kg x 12 x 3
deadlift worked upto max of 5 - 95kg
single leg squat - 30kg x10, x8, x8
good morning - 20kg x 10, 30kg x 10, 30kg x 10
seat calf raise - 62.5kg x 12, 62.5kg x 12, 65kg x 12 + partials to failure (all sets with 2 sec pause at bot)
weight plate pinch - 10kg x 40secs, x 35secs, x 35secs
rack deadlift from just above knee - 110kg x 1, 110kg x 1, 115kg x 1, 115kg x 1
dips max reps - 9, 8, 8
pushdows - 25kg x 10, 25kg x 8, 27.5kg x 6, 27.5kg x 5
lat pulldowns - 45kg x 9, 45kg x 8, 45kg x 8, 45kg x 7
bradford presses - 20kg x 12, 20kg x 11, 20kg x 10
alt bicep curls - 17.5kg x 9, 17.5kg x 8, 17.5kg x 8
ab curcuit training for 5 mins
sorry been on a short holiday and only got back yesterday it was a spur of the moment thing so forgot to post on here anyway got in a little bit of a workout when i got home
wednesday 2/9/09
dec bench press - worked up to max of 5 - 67.5kg
inc dumb press - 20kg x 10 - 20kg x 10 - 20kg x 9 - 20kg x 8 (first 2 sets at 45degrees last 2 at 30)
bentover row - 47.5kg x 10 - 47.5kg x 10 - 47.5kg x 10
also made a fat bar this morning which i would quite like to start using soon and as it says in the westside for skinny bastards article to chang the main 2 lifts every 3 weeks i might change to some fat bar work then come back to this workout in 3 weeks to see how i have improved