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Author Topic: James C Journal  (Read 2259 times)
James
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Posts: 14


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« on: November 05, 2012, 09:01:14 PM »

Hi all

Thought it was about time i start a journal after my poor session today! Just to keep tabs on my workouts/weights/progession. Just a little about me and my goals i'm 21, 5'8, 76kg been training since i was 16 and just recently moved to leeds. Goal is to step on the stage in 2013 for the first time with the NPA or BNBF.

I'm just going to log my last weeks workout to. so here it goes!!

29/10
Chest
Bench Press 3x warm up sets 1. 95kg 8/2rp    2. 95kg 7/3rp    3.95kg 7/3rp
Incline DB press 1. 34kg 10    2. 36kg 10    3. 36kg 9/1s
Weighted dips 1. 10kg 10   2. 15kg 10   3. 15 8/2rp
Barbell incline 1. 40kg 15     2.40kg 15   3. 40kg 15
flys kettlebell floor  1. 12kg 12   2. 12kg 12   3. 12kg 12

30/10
Back
Weighted Pull ups 3xwarm up set 1. 15kg 10     20kg 8/2rp     20kg 7/3rp
T bar row    1.70kg 10     2.80kg 10     3.80kg 10
single arm row    1.50kg 10    2.50kg 10        3.50kg 10
Seated Row    1. 60kg 10    2.65kg 10      3.70kg 10
Lat Pul down  1. 75kg 10    2.75kg 9/1s     3.75kg 9/1s



31/10
Legs
  Squat 3x warm up set 1. 110kg 10    2. 120kg 6/4ds to 100     3.120kg 6/4ds to 100
single leg press 1. 70kg 10    2. 80kg   10    3. 90kg   10
Stiff leg dead  on step 1. 90kg 10     2. 100kg 10    3 100 8/2rp
Leg extensions DS 1. 85kg 10 45kg 10    2.90kg 10 45kg 10     3.  90kg 10 45kg 10
 cavles - didnt write these down... mistake!

   
1/11
Shoulders
DB press  3x warm up   set 1. 34kg 9/1s    2.34kg 8/2rp   3. 34kg 8/2rp
standing BB press 1. 55kg 10      2.55kg 10    3.55kg 10  used legs abit
Single arm bar press ( bar in corner like tbar row) 1. 30kg 10   2.35kg 10   3.9/1rp
behind head press 1. 40kg 10   2. 40kg 10    3. 40kg 8/2s   
latural rasies SS front 1. 12kg 10 8kg 10     2. 12kg 10 8kg 10       3.12kg 10 8kg 10


2/11
Arms
Biceps
Close grip pull ups weighted 3xwarm up set 1. 20kg 10     2. 20kg 10     3. 20kg 10
BB Curl 1. 45kg 10      2.50kg 8/2throws    3. 50kg 8/2throws
seated incline curls palms out SS hammers 1.   18kg 10 10kg 10     2 18kg 10 10kg 10      3.18kg 10 10kg 10

triceps
weighted dips 1. 20kg 10   2. 25kg 10   3.25kg 10
close grip bench   1.65kg 10    2.70kg 10    3.70kg
rope ext SS close grip push ups    1.35kg 10 BW 10      2.35kg 10 BW 10     3.35kg 10 BW 10

RP = rest pause
SS = superset
S = spot


as you can see i like to hit 10reps working on progression hint alot of rest pauses!

thats all from me!
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James
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Posts: 14


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« Reply #1 on: November 05, 2012, 09:12:41 PM »

soo back to monday, i like to train mid day but recently been training at 5.30pm after work and i'm hating it so thought i would try training in the morning today and also found it bit of a struggle.
todays workout.....
Chest
Start time: 8.26am
Bench Press 3xwarm up   1. 90kg 10    2. 92.5kg 7/3rp   3. 92.5kg  6 drop to 80kg 4 - was very annoyed!!!
incline DB Press  1.34kg 10    2.36kg 10    3.36kg 8/2rp
incline bench press 1.65kg  10    2. 70kg   9/1rp     3.70kg   8/2rp
weighted dips forward 1.10kg 10    2.10kg 8/2rp     3. 10kg 8/2rp
cable flys 1. 10kg ech side 12    2.  12.5kg  12    3. 12.5kg 12
finish time: 9.14am

was disapointed with todays session felt like ive gone backwards with chest. but was a morning session which im not used to. looking forward to back tomorrow!!!

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jonno
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Posts: 87


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« Reply #2 on: November 06, 2012, 01:18:15 PM »

Hiya,

Just keep doing what you are doing and stick to whatever time suits you mate.  Keep up the journal and you can see whats happenning. 

Good stuff.

Jonno.
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James
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Posts: 14


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« Reply #3 on: November 06, 2012, 08:25:58 PM »

cheers jonno will do!


amazing what a day can do have a really good session today!!
Trained after work today!

Back
start time: 5:32pm

weighted wide pull ups: 3warm up   set 1. 20kg 10        2. 20kg 9/1swing    3. 20kg 8/2rp
Half dead lift 1. 120kg 10    2. 140kg 10  3. 160 4 drop 140 6 - think i could get a few more but wanted to stay strict
single arm row 1. 50kg 10  2.50kg 10  3.50kg 10 once again just keeping it strict as i prob could go little heavier but only goes 50s
seated row 1. 60kg 10   2.60kg 10   3.60kg 10 need to up weight, good tech
lat pul down wideeee 1. 75kg 10   2. 75kg 10 little swing    3. 75kg 10 swing last couple

finish: 6.15pm

over all good session felt good and was in and out

todays food:

shake, oats, milk, mixed nuts + all vits

egg noddles, tuna, rice cakes

oats and protein

pre workout - amino energy optimum

post - shake + mono creatine

chicken, potatos, veg

and tonight il have oats and casein Smiley

all in all goood day!!!
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jonno
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Posts: 87


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« Reply #4 on: November 07, 2012, 09:00:09 AM »

Looking good mate.  I find I train better and more productive after work but before I go home and chill.  Seems to work for me.
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James
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Posts: 14


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« Reply #5 on: November 08, 2012, 10:51:34 AM »

Did legs yesterdau evening

Decided to take my girlfriend with me for legs! She trains/eats well, sprinter and crossfit. Anyway still couldn't believe how strong she was throw! sqauting ass to grass 60kg easy for 10 at 50kg!! Leg pressing 150kg! We had a good session,

My work out!

Squat 3xwarm up 1. 120kg 10.   2. 120kg 8/2rp    3 130kg 6 dropp 100kg 4
Leg press 1. 300kg 10. 2. 320kg 10  3. 320kg 10     deep!
Stiff leg dead.      1. 80kg 10.     2.100kg 10.     3.100kg 10
Leg extensions.     85kg 10 drop 50kg 10.     95kg 10 drop 50kg 10.    95kg 10 drop 50kg 10

Over all good workout! Done with 45-50mins
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James
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Posts: 14


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« Reply #6 on: November 11, 2012, 02:22:32 PM »

Thursday 8th shoulders!!

Start: 7:23pm
Finish: 8:10

DB seated shoulder press 3x warm up 34kg 10.  34kg 8/2rp. 34kg 8/2rp
Standing shoulder press 50kg 10 55kg 10  60kg 8/2rp using legs on last few!
Seated barbell press 50kg 10.  50kg 9/1rp.   50kg 8/2rp
Standing behind press - strict! 30kg 10. 30kg 10. 30kg 10
Latural rasies SS front raises 12kg 10l 8kg 10.  12kg 10l 8kg 10.   12kg 10l 8kg 10 

Friday 9th Arms

Start 4:45pm
Finish 5:40
Weighted dips 25kg 10 30kg 10. 35kg 10
Close grip bench 65kg 10. 70kg 8/2rp. 70kg 8/2rp
Rope pull down SS rope extensions 35/20kg 10 10. 40/20kg 6/10 to heavy swings  35/20kg 10 10
Barbell curl 50kg 10.  50kg 8/2rp. 50kg 8/2rp
DB curl 22kg 10, 10, 10
Cable rope hammer ds 30/17.5kg 10, 10, 10

Another week done!

I moved up to leeds about 2months ago, just wondering who else is from leeds area?
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