Archive for the ‘ Workout progress ’ Category

Wednesday 8th December Workout

Decided that I’d go a bit heavier today so I know where my numbers
are.

Incline DB Press
50kg x 6
50kg x 7
60kg x 3

Weighted Dips
BW + 10kg x 8
BW + 10kg x 8
BW + 10kg x 6

Military Press
45kg x 5
45kg x 4
45kg x 3

Definitely ready to up the poundages for the chest movements. As for the military press I need to add more reps.

Monday 6th December Workout

Was in a but of a rush so i modified Workout 1  at bit:

Deadlifts:

95kgx5

95kgx5

100KG Next session

DB Rows:

25kg x 6

25kg x 6

25kg x 6

Lateral Pulldowns:

30kg x 10

37kg x 10

40kg x 8

Dumbbell Curls

2×8

DB Shrugs:

50kgx10

50kgx10

Definately going for heavier numbers during the next session,

New Routine

I’m currently using a strength/hypetrophy routine, similar to Iron Addict’s (rip) Simple Power Based Routine

1.
Deadlifts
Hammer Grip Chins
DB Rows
Barbell Curls
Lunges or Front Squats

2.
Incline DB Bench
Weighted Dips
DB Flys
OH Press
Skulls

3.
Pullups
Squats
BB Rows
Dumbell Curls
Hypers or SLDL

4.
BB Bench Press
Incline DB
Incline Flys
DB OH Press
Tri Pushdowns or seated db extensions

Template Example:

I’m currently doing this 3 days a week: so an example would be:

Week 1:

Monday: 1

Wed: 2

Fri 3

Week 2:

Monday: 4

Wednesday: 1

Friday: 2

And so on!

Source:

http://forum.bodybuilding.com/showthread.php?t=125034011

Wednesday 18th August Workout

Flat BB Bench (Havent done these in months so i expected the numbers to be a bit down)

70kgx5

70kgx5

70kgx5

Incline BB Bench:

50kgx8

50kgx8

Military Press:

20kgx8

20kgx8

20kgx8

Tricep pushdowns:

2×10

Also found an interesting article on T-Nation:

http://www.t-nation.com/free_online_article/sports_body_training_performance/poliquins_top_20_tips

Monday 16th August Workout

Had a very good start to Iron Addicts routine:

Barbell Squat:

60kgx8 (Warmup)

70kgx8 (Warmup)

75kgx6

75kgx6

Leg Curls:

15kgx10

15kgx10

Barbell Rows:

50kgx8

50kgx8

50kgx8

Standing Hammer Curls:

14kgx8

14kgx8

14kgx8

Machine Calf Raises:

105kgx15

105kgx15

105kgx15

Resting on Tuesday and ready to destroy Wednesday’s workout!