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Author Topic: Felix,s Journal  (Read 457553 times)
felix
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Posts: 4333



« Reply #15 on: March 09, 2011, 08:50:43 PM »

Trained Legs and Shoulders today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20 STEPS
20KG DB,s X 12 STEPS
30KG DB,s X 12 STEPS
50KG DB,s X 13 STEPS

SQUATS
60KG X 10
80KG X 6
100KG X 6
120KG X 6
150KG X 6

GLUTE HAM RAISES
10 REPS X 4

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 15

SEATED TOE PRESS
115KG X 12
142KG X 12
178KG X 12
178KG X 12

SHOULDERS

DUMBBELL SHOULDER PRESS
16KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 4

SIDE LATERALS
10KG 10 REPS X 4

BENTOVER LATERALS
12KG 10 REPS X 4

ABS

CRUNCHES
40 X 3
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Toby
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« Reply #16 on: March 09, 2011, 09:13:14 PM »

Nice session there Felix and your final squat set it superb. Is this free weight or Smith?
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felix
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Posts: 4333



« Reply #17 on: March 09, 2011, 09:27:05 PM »

Thanks Toby my squats are free weight but they are not powerlifting depth I just try and go as low as I can. I see on your journal you are lifting some very good weights yourself especailly for someone on a diet and in such good condition.
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Toby
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« Reply #18 on: March 09, 2011, 10:33:55 PM »

Thanks Felix. I do not go as deep as some on the squats either, I aim for parallel thighs to floor but not below. I am figuring you are the same or do you go a little less than that?

Your dumbbell lunges are insane for your bodyweight
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Mac
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Posts: 413



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« Reply #19 on: March 09, 2011, 10:42:55 PM »

Them some crazy lunges, I think I would fall on my ass attempting to do one lunge with 50s lol
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felix
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Posts: 4333



« Reply #20 on: March 10, 2011, 02:43:42 AM »

Toby I try to go to parallel with my squats but I am abit above parallel with the 150kg. Thanks Mac here is a video clip of me doing the lunges with the 50kg dumbells a few months ago I am getting them abit deeper now.
http://www.youtube.com/watch?v=WF5a0T1iMZ0
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felix
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Posts: 4333



« Reply #21 on: March 11, 2011, 07:18:50 PM »

Trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
81.5 X 3
70KG X 6
60KG X 10
50KG X 5 DONE VERY SLOWLY

CHEST DIPS
15 X 3 12 X 1 DONE DEEP AND SLOW

INCLINE SM BENCH PRESS
50KG X 10
70KG X 4
60KG X 7

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4
20KG DB,s X 16

SEATED INCLINE DUMBBELL CURLS
20KG X 6
20KG X 6
20KG X 6

ABS

CRUNCHES
40 X 3
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felix
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Posts: 4333



« Reply #22 on: March 12, 2011, 10:35:00 PM »

My weight this morning was 11.8 and 3/4 so I am now lighter than I was for my first 2 shows last year when I started my diet at the end of Jan I was 12.3 so my weight is coming down nicely and I hope to be in my best condition for my first shows this year.
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felix
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Posts: 4333



« Reply #23 on: March 13, 2011, 06:12:02 PM »

I have now added the calorie breakdown to each of my meals in my first post on my journal it works out at 190.5g PRO, 280g CARBS, 82.5g FAT a day which works out at 2624.5 CALORIES per day this seems to be working very well for me at the minute so I am going to keep my calories the same at the minute and when I feel I am lean enought I may up them by a couple of hundred again but I will wait and see what happens.
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felix
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Posts: 4333



« Reply #24 on: March 14, 2011, 09:05:00 PM »

Not a great workout today my plan had been to go for a new pb on the deadlift and lift 162.5kg. I had decided to do very few reps in my lighter deadlift sets so as I would be at full strength for my last 1 rep set but when the 140kg felt very hard I new 162.5kg was not going to happen today so I tried 155kg and I could not even move it then I tried 150kg I could not even move it either my lower back did just not feel rigth so I just moved on to my other exercises I was very disappointed after having lifted 160kg with not much problem the last time I went heavy with them 2 weeks ago at least the rest of my workout went pretty well and thankfully I did not hurt my lower back again. Anyway heres my workout

BACK

DEADLIFTS
60KG X 5
80KG X 4
100KG X 1
120KG X 1
140KG X 1
155KG FAIL
150KG FAIL

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 6
119KG X 4

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
121KG X 4

WIDE GRIP CHINS
14
8
7

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
6 REPS
4 REPS

DUMBBELL KICKBACKS
12KG X 8
16KG X 6
20KG X 6
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felix
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Posts: 4333



« Reply #25 on: March 17, 2011, 01:34:20 AM »

Trained Legs and Triceps today

LEGS

DUMBBELL WALKING LUNGES
BW X 20 STEPS
20KG DB,s X 12 STEPS
30KG DB,s X 12 STEPS
50KG DB,s X 14 STEPS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
152.5KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 20

SEATED TOE PRESS
115KG X 12
142KG X 12
178KG X 12
178KG X 12

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG X 8
24KG X 6
30KG X 4

SIDE LATERALS
10KG X 10 REPS X 4


BENTOVER LATERALS
12KG X 10
14KG X 10
14KG X 10
14KG X 8

ABS

CRUNCHES
40 X 3
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Davesky
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« Reply #26 on: March 17, 2011, 01:46:22 AM »

I know that problem you can get with deadlift 1 rep max, after doing a few lighter sets, you go for a weight you should be able to do one of, for some reason it fails, then you try the next one down, but you're exhausted and demoralised so you can't do that one either....

It happens, but you'll probably be back on form next time and maybe even beat your previous PB when you're not expecting to. Smiley
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SCOTTGALTON
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Bulkpowders code SG39238 FOR 5 OFF YOUR ORDER


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« Reply #27 on: March 17, 2011, 04:26:10 PM »

good workouts mate
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felix
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Posts: 4333



« Reply #28 on: March 17, 2011, 09:17:16 PM »

Thanks Scott and Dave I think it was just one of those days and my lower back was feeling abit tender but I am sure over time and with deadlifting been pretty new to me and my back still not really 100 recovered from when I hurt it the begining of Jan that I will eventually be able to deadlift quite a bit more than I can now.
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felix
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Posts: 4333



« Reply #29 on: March 18, 2011, 07:52:33 PM »

Trained Chest and Biceps today

CHEST

BENCH PRESS
50KG X 8
70KG X 6
82.5KG X 2
70KG X 5
60KG X 6
50KG X 6 DONE VERY SLOWLY

CHEST DIPS
15 X 3 12 X 1

INCLINE SM BENCH PRESS
50KG X 10
70KG X 4
60KG X 9

SEATED CHEST PRESS
40KG X 8
50KG X 6
65KG X 4

BICEPS

DUMBBELL CURLS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 4
22KG DB,s X 12

INCLINE DUMBBELL CURLS
20KG DB,s X 6
22KG DB,s X 6

ABS

CRUNCHES
40 X 3
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