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Back in the gym today for my Back workout so rather than write an article i thought for today's journal entry I'd tell you all about it. Thought that'd bring a smile to your face! hehe. In fact for this week I'll probably just go through my whole week's workouts (Monday-Friday) For some reason I really enjoy back days which is quite unusual but there you go. I guess it's because I enjoy a lot of the exercises that I do.
- Pullover Machine 4x10/9/7/6
- T-Bar Rows 3x6/5/4
- Pull-ups 50 in 3-5sets (wide grip)
- Lat-Pull downs 4x8/8/7/6
- Seated Rows 3x8
- Hyperextensions 3x12 (weighted)
So there you have it, that's my Back workout - nice, simple and so far very effective but most importantly highly intense.
My supplements arrived today - of course it turns out that customs took there time with them again but it'll be good to start them again tomorrow. I'm not sure if I've already mentioned it but with the huge help of Beverly International I've got myself a new diet and a slightly modified supplementation program and *sigh* WITHOUT my beloved L-Carnitine (but that'll be brought in down the track). I'll give you guys the details tomorrow.
First of all sorry that it's been so long in getting this and the following entries to you - I've been quite busy but of course not too busy to miss more than one workout.
My Chest workouts have and always have been simple, and consist of 3 exercises ONLY. Flat Bench, Incline Bench and Decline Bench - Absolutely NOTHING else! My personal view is that the chest I a very very easy muscle to stimulate and make grow and these 3 exercises certainly do their job very well. What really shows a great looking chest is tight skin which shows the striation and separation between the upper and lower chest - one really good example of this is Light Heavyweight Jeff Willet. Today's chest training was quick and easy.
- Flat Bench Press 3x10,8,7
- Incline Bench 3x10,8,7
- Decline Bench 3x10,8,7
Legs day is always the most intense day of the week and because i didn't eat before I trained left me feeling very faint, dizzy and generally unwell after my workout until I could get home and drink the best protein shake - VP2 with some Creatine - unfortunately it's also one of the worst tasting powders out there also - in fact I'd probably rather chew on some Amino Acid caps all day than drink VP2 (for those who don't know Amino Acids are disgusting tasting tablets!). No, I must admit I'm going a little overboard but you must remember it's not the taste, it's the quality and VP2 is certainly a market leader in quality. I've decided to search for a workout partner because I feel that I'm just not getting what I should be out of my workouts because I can't lift heavy enough weights for fear of me dropping them during my last reps. Although spotters are of no help on machines today when for some reason I thought I'd use the Hack Squat machine (as my last exercise) I loaded it up with about 6 plates and jumped on, forgetting that I'd already done three exercises for my quads. My legs were like jelly and as soon as I unlocked the machine from the grooves it sits on my legs half collapsed and the weight kept on falling until while pushing on the handles to lock the weight back into the grooves it finally caught a groove before i was crushed :P That sounds dramatic doesn't it? OK well it wasn't that bad....
- Warm-up: 2 sets of Leg Extensions with 3/4 of the stack just to get my legs pumping.
- Squats 3x8,8,6
- Leg Press 4x8,8,7,6
- Leg Extensions 3x8,8,7
- Standing Leg Curls 3x8
- Lying Leg Curls 3x8
- Arms Workout:
- Barbell Curl 3x10,9,8
- Dumbell Curl 3x9,8,7
- Preacher Curl 4x8,7,6
- Tricep Extension 3x6
- Cable Pushdown 3x9,7,6
Rather than say I love Shoulders and Traps day I'm just going to concede (like Al Gore finally did) that I like all workouts because they are all challenging and fun. For those of you reading this journal and have never ever trained with weights before, grab a mate or go alone down to your local gym, sign up and get into it! Weight training is better than any other sport imaginable. The physical changes and the challenge and discipline of the sport is unsurpassable whether you're 14 or 80 you'll enjoy it if you are patient!
Anyway back to Shoulders and Traps training that I did today - my workout was really good and my shoulders seem to be making great progress of late. One exercise which I've begun to use for both muscles is Upright Rows. You can do them to primarily hit either your shoulders or traps whilst still working the other muscle. Wide-grip upright rows target your shoulders but also hit your traps and close-grip upright rows target your traps whilst still hitting your shoulders to some degree.
- Military Press 3x10, 9, 8
- Seated Arnold Press 3x12, 10, 8
- Side Lateral Raises 3x8, 7, 5
- Front Lateral Raises 3x6, 5, 4
- Upright Rows (wide-grip) 2x6
- Upright Rows (close-grip) 1x6
- Shrugs 3x8