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Author Topic: Newbie Progress  (Read 6882 times)
Gary D
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« Reply #15 on: March 20, 2010, 10:41:04 AM »

Cant speak for your situation  but I had a persistant shoulder problem, I gave up flat bench, upright rows and dips. All sorted now.
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capers23
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« Reply #16 on: April 09, 2010, 05:02:39 PM »

Had some good training sessions this week, shoulder seems alot better,
Monday I did chest
Flat Bench...warmed up with 20 reps of 60kg, the 12 reps of 70kg, 10 reps of 80kg, 6 of 90kg and one best rep of 100kg.
Incline bench.. 12 reps of 60kg, 10 reps of 70kg and 6 reps of 80kg.
Decline Bench..15 reps of 40kg, 12 reps of 60kg and 10 reps of 70kg
Dumbell Flies.. 15 reps of 14kg each side, 12 reps of 16kg each siede, 10 reps of 18kg each sie and 6 reps of 20kg each side.

Tuesday was shoulders..
Shoulders press..15 reps of 60kg, 10 reps of 80kg and 6 reps of 100kg
Upward row... 4 sets with 40kg
Lateral raises 4 sets of 12kg supersetted with dumbell raises same weight.

Wednesday was arms
Sitting bicep curls...12 reps of 14kg,10 reps of 16kg, 8 reps of 18kg, 6 reps of 20kg
preacher curls 3 sets with 40kg.
hammer curls 3 sets with 16kg.
close grip bench press.. 10 reps of 60kg, 8 reps of 70kg, 6 reps of 80kg, 50 reps of 40kg
Push downs 4 sets of 50kg.
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capers23
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« Reply #17 on: April 09, 2010, 06:19:20 PM »

Yesterday was a rest day as the Mrs wanted a day and evening with me which was fair enough so we went out for a meal and had a nice medium cooked 8oz steak and some BBQ chicken wings.

Today I had a Back session,
I did 4 sets of Lat pull downs
4 sest of the cable row
4 sets of 1 arm bent over dumbell raises
and 3 sets of 10 wide arm pull ups.

Legs Tomoz.
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capers23
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« Reply #18 on: April 12, 2010, 03:16:46 PM »

Chest today, aint felt great over the weekend, but cant sit and do nothing, but didnt go all out today...
Flat Bench Press              Weight                   Reps
                                     60KG                      12
                                     70KG                      10
                                     90KG                       6
                                     50kg                       25

Incline Dumbell Press         18KGx2                    15
                                     24KGx2                    12
                                     30KGx2                    10
                                     34KGx2                     6

Decline Bench Press           30KG                       20
                                     40KG                       15
                                      50KG                      12
                                      60KG                      10

Standing cable crossover     25KGx2                   20
                                      35KGx2                    12
                                      45KGx2                     8

Dumbell Flies                      16KGx2                    12
                                       18KGx2                    10
                                       20KGx2                     8
                                       22KGx2                     6

Will go for a run approx 20 mins this evening too.

                   
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scottyboy
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« Reply #19 on: April 12, 2010, 06:13:43 PM »

i make that 19 sets just for chest..why dont you drop a set and do your tris for 2 sets on your chest day,as your incorporating these already on benching..just an idea of course mate..
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capers23
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« Reply #20 on: April 12, 2010, 07:15:44 PM »

Yeah I could do mate cheers, it is quite alot isn't it lol. Roll Eyes
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scottyboy
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« Reply #21 on: April 12, 2010, 08:50:29 PM »

LOL...i take it chest is your favourite muscle too train..usually find that a muscle that responds well, we all train it more..human nature i suppose.. Wink
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capers23
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« Reply #22 on: April 13, 2010, 08:59:43 AM »

Yeah i do enjoy a good hard chest session mate, i sometimes find myself getting carried away lol Roll Eyes

Shoulders Today, was gonna start doing abs everyday or is this too much??
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scottyboy
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« Reply #23 on: April 13, 2010, 11:05:59 AM »

some top bodybuilders do train their abs everyday..but then the advice i was given,was train them like any other muscle once a week...but saying that if after a few days they have recovered i.e.. there no longer sore you could then train them again..Paul Amos on La Muscle said the best advice-it dont matter if you train them 7days a week- if there covered in a layer of fat you wont see them,and do endless sit ups etc wont make a difference..diet and cardio is only way and rest and recovery..takes a long time too realise that but its true when you think about it.. Wink
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SCOTTGALTON
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« Reply #24 on: April 13, 2010, 12:37:15 PM »

the Paul Amos program had a lot of very good information in it. Worth a watch as he makes sense
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Zid
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« Reply #25 on: April 13, 2010, 05:30:52 PM »

the Paul Amos program had a lot of very good information in it. Worth a watch as he makes sense

I trained a lot with Paul in the build up to both the BNBF Southern and Glasgow and we barely trained abs but my stomach was the best its EVER been. We concentrated on big compounds and a sh!t load of CV and there they were Shocked
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capers23
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« Reply #26 on: April 13, 2010, 06:13:20 PM »

Well today i covered shoulders...

                               weight                      reps
upward row                 40kg                       12
                                  45kg                       12
                                  55kg                        8

Standing                      10kgx2                    12
Lat raises                     10kgx2                     12
                                   12kgx2                    10

front DB Raises             10kgx2                    8 each side
                                    12kgx2                   6 each side

Shoulder press              40kg                         12
                                    50kg                         10
                                    70kg                          6

Shrugs                          90kg                          12

Then did some cardio on the cross trainer, though i have not got the technique on them lol, feels wied but low impact.
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capers23
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« Reply #27 on: April 13, 2010, 06:14:08 PM »

the Paul Amos program had a lot of very good information in it. Worth a watch as he makes sense

Yeah i'll look that up cheers, its just theres so much info out there telling you different things, I tend to just see what works best to me and my recovery and stick to it, still need to loose about 8 kilos(ish), then i'll be down to 85Kilos. Im tryin to do 20-30mins cardio a few times a week to keep my overall fitness up and shred some unwanted fat.
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capers23
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« Reply #28 on: April 14, 2010, 07:55:37 PM »

Was supposed to be on Arms today, got to the gym and started doing my usual routine and suddenly felt weak and light headed so didnt get to finish my session unfortuantely, dunno why i'm feeling faint, maybe just a bug going around, defo eating enough i have really overworked myself, if i have i havent realised lol.
So been resting today and having plenty of fluids,see how i feel tomoz for my Back session.
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