My Training logs

lil-evil

Logging my training logs as:

1) An incentive as i get lazy so hopefully by posting here it'll force me to get to the gym
2) Any advice you feel i need would be greatly helpful

Due to time restraint i can only get to the gym 1/2 a week and a game of foootball. I've been going to the gym on /off for about 2yrs but nothing major but plan on giving it a big push .
I plan on taking in extra protein to help with the expected gains.


WEIGHT = 67KGS à Aim is to put on approx 10kgs ( no time limit just muscle increase )
Height = 5’6”
Age = 32


Warm up – 10mins cross trainer
Stretch & Calf workout using step BW

Superset 1 – Chest / Triceps / Legs
Bench
35kgs x10 x10 x8

Plyometric Pushups
BW x6 x6 x6

Single leg squats
BW x10 x10 x10


Superset 2 – Back / Biceps
Underhand Pullup
BW x6 x6 x6

Hammer Curls
12.5kgs x10 x10 x10


Superset 3 – Isolation Shoulder / Bicep / Tricep
Front dumbell raise
8kgs x8 x8 x8

Bicep Curls Dumbell
12.5 kgs x6 x6 x6

Tricep Bench Dip
BW x8 x8 x8


4hrs later had a game of 5-aside football

lil-evil

Super Set 1 – Lower Chest / Shoulders / Triceps
Bench Decline
30kgs x10 x10 x10
40kgs x5

Shoulder Dumbell Press
15kgs x8 x8 x8

Plyometric Pushups
BW x6 x6 x6

Rotator Cuff
4kgs x8 x8 x8


Superset 2 – Back / Biceps / Shoulder
Underhand Pullup
BW x6 x6 x6

Hammer Curls
15kgs x10 x10 x10

Shoulder Front Raise
8kgs x8 x8 x8


Superset 3 – Back / Bicep / Tricep
Bench Dips
BW x10 x10 x10

Barbell Curls
30kgs x6 x6 x6

Good Mornings
17.5kgs x10 x10 x10


Superset 4 – Core / Bicep / Tricep
Cable Machine Triceps pull down
13kgs x 20 fast , 18kgs x10 ( x2 )

Dumbell Curls
12.5 ks x6 x6

Cable Machine Core rotate
15kgs x10 x10 x10


Weight = 67.3kgs ( Post Workout )

stuchyg

No standard bench or DB presses. you also seem to work the arms a lot more then other areas. Might be something to look at

colman1212

Yeah if you are trying to put on muscle, and only get to the gym 1/2 a week, you need to focus on compund exercises as these will give you the most bang for your buck.
Deadlifts, squats, bench press, military press, powercleans, dips, pullups bench press etc

RidleyRider

Do what colman1212 said and maybe couple it with calisthenics? Handy to do at home, no cost really if you've a bar to do pull ups/chins and even still that costs about 25e.

lil-evil

colman1212 wrote: »

Yeah if you are trying to put on muscle, and only get to the gym 1/2 a week, you need to focus on compund exercises as these will give you the most bang for your buck.
Deadlifts, squats, bench press, military press, powercleans, dips, pullups bench press etc

I do Bench ( 1st day was standard / 2nd was Decline ) and Dips / Pullups

Dodgy Knees have me doing less work with my legs than id like to but il get there slowly.



Cheers to all your comments.... Appreciated !

lil-evil

SuperSet 1 – Chest / Back / Shoulders
Flat Bench
37.5kgs x8 x8 x6

Press up into single row
15kgs x10 x10 x10

Front Lateral Raise
8kgs x8 x8 x8


SuperSet 2 – Triceps / Biceps / Abs
Cable Machine Pull Down 13.5kgs @ fast / followed by 23.5kgs @ slow
x20/10 x20/10 x20/10

Bicep Barbell Curl
30kgs x6 x6 x8

Abs with 6kgs medicine ball on decline bench
X15 x15 x15


SuperSet 3 – Chest / Back / Legs
Flat Dumbell Fly’s
12.5kgs x10 x10 x10

Single Dumbell Rows
15kgs x10 x10 x10

Single Leg Squats
BW x10 x10 x10


SuperSet 4 – Tricep / Bicep to failure
Bench Dips
BW x8 x8 x8

Bicep Dumbell Curl
12.5kgs x6 x6 x6




On night shift so hard to push myself but think I done alright – Started @ 12:15am à Ended at 1:30am

lil-evil

SuperSet 1 – Core / Lower Back
Machine Oblique Twist
20kgs x10 x10 x10

Decline Situp with 6kgs Medicine ball
X15 x15 x15

Good Mornings
17.5kgs x10 x10 x10


SuperSet 2 – Core / Middle Back
Machine Low Row
25kgs x10 x10 x10

Machine Abdominal Crunch
30kgs x10 x10 x10


SuperSet 3 – Traps / Shoulders
Upright Row
17.5kgs Barbell x10 x10 x10

Barbell Shrug ( Infront )
30kgs x10 x10 x10

Barbell Shrug ( Behind )
30kgs x10 x10 x10

Military Standing Press
15kgs x10 x10 x10


Series of stretches and workout using 3kgs medicine ball
Core – Situps / Plank / Leg Raise / Russian Twist
Chest – Fly’s / Around the worlds


On nights so didn’t really get into it as much as I’d like to kinda just limped along – 12:30am à 1:45am

lil-evil

SuperSet 1 – Lats / Triceps / Biceps
Underhand Pullups
BW X6 x6 x6

Plyometric Pushup
X8 x8 x8

Hammer Curls
17.5kgs x10 x10 x10


SuperSet 2 – Back / Triceps / Core
Suspended Pullups
BW x 10 x10 x10

Press up into single row
12.5kgs x8 x8x8

EZ-Bar Skull Crushers
10kgs x6 x6 x6


SuperSet 3 – Core / Triceps / Shoulder
Machine Oblique Twist
20kgs x10 x10 x10

Bentover Rear Delt Raise
10kgs x8 x8 x8

Bentover single arm Tricep extension
10kgs x6 x6 x6


Isolation Triceps
Flat Bench close grip Barbell
30kgs x6 x6 x6

Isolation Core
Decline Situp
+6kgs x10 x10 x10


Again on nights so was wrecked by the end of it. But trying to concentrate on specific areas. Tried hard to come up with routines concentrating on Triceps tonight will be doing Biceps & Chest next time
In Gym for 1hr 15mins

lil-evil

Warm up :
Cross Trainer 10mins @ 120bps
Calf Stretch with 6kgs Medicine ball
Medicine ball Slams x20
Back stretches – Bridge / Spine Twists
Leg Raises x25 & Situps x50


SuperSet 1 – Chest / Biceps
Fly’s
12.5kgs x10 x10 x10

Dumbell Press
15kgs x10 x10 x10

Bicep Curl
35kgs x6 x6 x6


Super Set 2 – Shoulder / Core / Biceps
Standing Russian Twist
10kgs & Bar x10 x10 x10

EZ-Bar Sitting Military Press
20kgs x10 x10 x10

Single Arm Preacher Curl ( slow )
12.5kgs x6 x6 x6

Hammer Curls ( fast )
17.5kgs x10 x10 x10


SuperSet 3 - Chest / Biceps
Standing Cable fly’s
18.5kgs x10 x10 x10

Barbell Bicep Curl
30kgs x6 x6 x6


Forgot to put my Warmup into past write ups :mad:
Wrecked and sore after tonight:eek: – Workout length 1hr 15mins

lil-evil

Any ideas how i can build up my legs due to the fact i have bogey knees, single leg squat wit just BW are okay as i can really concentrate on keeping my knee in line with my ankle but if i do squats etc my knees go infront of my ankle putting pressure on knee which is a NO NO!!

( Quads ) Sitting squat machine = okay on knees as i can kee knee and ankle in line
( Quads ) Leg extension machine = badly hurts knees
( Hamstrings ) Lying leg Curls machine = hurts as it hyperextends knee


Anyone ever done these as his knees seem to stay in line with his ankle ( i could try that one )
http://www.bodybuilding.com/exercises/detail/view/name/chair-squat

RidleyRider

If you're knees go over your toes it's probably a form issue

lil-evil

RidleyRider wrote: »

If you're knees go over your toes it's probably a form issue

Yes i understand that but my knee's hurt even if i put a little bit of pressure on them, as in i find even if i go beyond perfectly vertical above the ankle it's sore .

lil-evil

WarmUp:
15mins on Crosstrainer
Calf stretches
Leg raises x25
Back stretches



SuperSet 1 – Chest / Triceps / Legs
Flat Bench Press
40kgs x6 x6 x6

PushUp with Row
15kgs x12 x12 x12

Single Leg Squat ( with 6kgs Medicine Ball )
X10 x10 x10


SuperSet 2 – Chest / Abs / Triceps
Flat Bench Fly’s
15kgs x6 x6 x6

Flat Bench Dumbell Press
17.5kgs x6 x8 x8

Decline Situps (with 6kgs Medicine Ball )
X15 x15 x15


SuperSet 3 – Chest / Shoulders / Triceps
Seated Machine Chest Press
40kgs x6 x8 x8

Seated Military Press
20kgs x10 x10 x10

Cable Push down
13.5kgs x20 x20 x20 ( Fast )
18.5kgs x6 x6 x6 ( Slow )


1hr 15mins
Arms were dead but chest could have done a bit more work.

lil-evil

Warmup:
10 mins on Cross Trainer
Stretches ( Back / Legs )
ABS workout with medicine ball
6kgs Medicine ball slams


SuperSet 1 – Back / Biceps
Cable Machine Lat PullDown
40kgs x10, 45kgs x8, 50kgs x6

Cable Machine Low Row
55kgs x10 x10 x10

Dumbell Hammer Curls
17.5kgs x10 x10 x10


SuperSet 2 – Back / Shoulders / Biceps
Dumbell Row
17.5kgs x10 x10 x10

Seated Military Press
20kgs x10 x10 x10

Single arm Dumbell Preaceher
12.5kgs x6 x6 x6

SuperSet 3 – Back / Core / Biceps
Good Mornings
20kgs x10 x10 x10

Barbell Curls
30kgs x6 x6 , 25kgs x6

Machine Oblique Twist
20kgs x10 x10 x10


Good workout found myself spending too much time sitting between sets need to sort that out !!!
Spent about 50mins on session

lil-evil

SuperSet 1 – Chest / Triceps / Legs
Flat Bench Press
40kgs x6 x6 x6

PushUp with Row
15kgs x10 x10 x10

Sitting Leg Press
80kgs X10 x10 x10


SuperSet 2 – Chest / Shoulders
Flat Bench Fly’s
15kgs x6 x6 x6

Flat Bench Dumbell Press
17.5kgs x6 x8 x8

Seated Military Press
20kgs x10 x10 x10


SuperSet 3 – Chest / Shoulders
Standing Cable Chest Press
10kgs x10 x10 x10

Standing Cable Fly’s
10kgs x10 x10 x10

Front Lateral Raise
8kgs x8 x8 x8



SuperSet 4 – Chest / Shoulders / Triceps
Seated Machine Chest Press
40kgs x8 x8 x8

Cable Push down
13.5kgs x20 x20 x20 ( Fast )
18.5kgs x6 x6 x6 ( Slow )

Seated Military Press
20kgs x6 x6 x6