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No More Bullsh1t

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  • 20-12-2014 5:37pm
    #1
    sw33t_r3v3ng3
    Registered Users Posts: 537 ✭✭✭


    For the past 6 months i feel like I've been arsing around in the gym. For the first like 2 months i could see the gains, but then after i wasn't progressing, UNTIL NOW.
    Today i went to the gym, i said no more of this BS its time to get serious. I haven't been pushing myself enough and if I want results I need to push myself.
    Was gonna go for arms today but ended up basically doing a full body workout. My aims for now are to build strength/muscle and bulk up.

    Day One

    Barbell Curls - 3x Sets, 20x Reps 20kg

    Dumbell Curls - 2x Sets, 10x Reps 15kg

    Reverse Fly's(First time doing them) - 2x Sets, 10x Reps 6kg

    Dips - 2x Sets, 10x Reps

    Bench Press - 2x Sets, 10x Reps 40kg

    Bench Press (Machine) - 3x Sets, 5x Reps 37kg

    Pull up's - 3x Sets, 5-7x Reps

    Chest Press - 2x Sets, 10x Reps 36kg and 41kg

    Dead Lift - 3x Sets, 10x Reps 20kg + Bar??

    Inclined Dumbell press - 3x Sets, 10x Reps 15kg

    Random Bicep Stuff

    Latt Pull Down - 3x Sets, 10x Reps 62.5kg

    Bicep Kick Backs - 2x Sets, 10x Reps 15kg

    Crunches - 4x Sets, 20x Reps

    Other Ab Exercise - 4x Sets, 20x Reps

    Plank - 4x Sets, 20x Reps

    Happy with what I got done today, Hopefully I can get my diet under control and continue to see those gains!

    Any constructive criticism appreciated!


Comments

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    #2
    Alf Veedersane
    Registered Users Posts: 24,558 ✭✭✭✭Alf Veedersane


    I'd just advise getting a programme for yourself. Structured progression makes a huge difference.

    Hard work is great and it will help. But you could waste a lot of it if it's an ad hoc session every time.


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    #3
    sw33t_r3v3ng3
    Registered Users Posts: 537 ✭✭✭sw33t_r3v3ng3


    Alf Veedersane wrote:
    Hard work is great and it will help. But you could waste a lot of it if it's an ad hoc session every time.

    Alf Veedersane wrote:
    I'd just advise getting a programme for yourself. Structured progression makes a huge difference.


    I think I'll sit down during the week and make out a plan and stick to it!

    Is it more beneficial to rotate days? for example do arms today and chest tomorrow? or does it even make a difference?


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    #4
    Alf Veedersane
    Registered Users Posts: 24,558 ✭✭✭✭Alf Veedersane


    Plenty of good programmes online put together by people better than programming than you or I.

    Starting Strength and Stronglifts are two examples.

    Or Hanley's here: http://www.boards.ie/vbulletin/showthread.php?p=92687179


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    #5
    sw33t_r3v3ng3
    Registered Users Posts: 537 ✭✭✭sw33t_r3v3ng3


    Haven't been recording progress in the last while, been pretty busy.

    Went for arms today:

    Barbell Curls
    1x set 12 reps
    10 sec rest
    1 set 8 reps
    10 sec rest
    1 set 3 reps
    10 sec rest
    1 set 2 reps
    10 sec rest
    1 set 2 reps
    2 min rest
    Did that whole thing 3 times (Swapped the set of 8 reps to 3 reps after first set).

    Incline Bench

    Dumbbell curls 12.5kg
    1 set x8 reps
    Dumbell curls (Lower arm over 4 seconds)
    1x set 4 reps
    Hammer curls
    1x set 4 reps
    Completed 3 sets of above aswell

    Triceps
    Skullcrushers
    8x reps 15kg
    Kickbacks
    8x reps 20kg
    Tricep dips (Bench)
    24x reps x2 sets
    Did 3 sets of all the above except Tricep dips


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