dave80 log

dave80 · 12-04-2008 08:12PM #1

taught it would be a good idea to post a log to keep track of my training so here goes

stats:

weight: 107 kgs (high)
height: 6'1"
bodyfat: who cares haha (not really sure prob about 15%)

been weight training on and off for about 10 years, in between ive done a couple of years thaiboxing which i dont train regularly these days.

normally train 4 days per week:

day 1: back, traps and abs
day 2: shoulders, tris and calves
day 3: quads, hams and abs
day 4: chest, bis and calves

going to start with fridays workout which was chest bi's and abs

Chest:
Bench Press:

after warm up

set 1: 140kg x 7 (matched PB prob could have got 8 :mad:)
set 2: 150 x 3 (1st time with 150 so just went for set of 3, was handy enough)

DB slight incline:

set 1: 40kg x 10
set 2: 40kg x 9

bodyweight dips: (explosive)

set 1: 16
set 2: 14

Biceps:

Barbell Curls:

after warm up

50kg x 8 x 2sets

Preacher Curls: (steepest angle)

40kg x 10 x 2sets

Hammer Curls:

25kg x 10 x 2sets

pulldown crunch superset with lying leg raises:

3 sets

40kg x 15
rasies x 15

not my usual workout but i like to mix it up now and then

goals: lose a bit of fat while trying to maintain size!

would post pics but girlfriend lost my D camera :rolleyes:
have to wait till i get a new one!

dave80 · 15-04-2008 09:13PM

havent trained since friday cause i was working in limerick monday and tuesday, have to sqeeze full body into 3 days, might do?

day 1: back, traps, biceps
day 2: quads, hams, calves
day 3: chest, delts, triceps

till tomo out!:cool:

dave80 · 16-04-2008 07:38PM

today: back, traps and abs

deadlift

after warm up

2 sets of 180kg x 6 (handy enough)

chins

bodyweight 1 x 12, 1 x 10 (2nd set hard)

barbell rows
100 x 10
100 x 9

hammer rows
2 x 120 x 10

shrugs
2 x 110 x 12

abs

pulldown crunches ss with lying leg raises

3 x 40kg x 20, 3 x 20

dave out!

dave80 · 17-04-2008 02:01PM

Goin to trian straight through till sat on my normal split, theres noway i could hit legs today after back yesterday, so today it just delts, tri's and calves, nothing like a small pair of calves to get ye motivaited (ye right)

dave80 · 18-04-2008 02:05PM

thurs:

Delts:

Dumbbell Press 2 x 8 x 40 kgs

Military Press: 2 x 6 x 70 (was hard normally do these first)

Side/ rear laterals 2 x 12 each x 10kg

Triceps:

Push downs:

2 x 8 x 40kg

lying extension:

2 x 8 x 50kg

Dumbbell kickbacks:

3 x 10 each arm (continuious)

today is dreaded legs haha cant wait (iam sick)

dave80 · 22-04-2008 02:05PM

Friday: Legs, Chest, biceps and cavles!!!

after warm up

Squats
2 sets 160k x 5

Leg extensions

2 sets 60kg x 8

Leg Curls

2 sets 75kg x 12

Bench Press

2 sets 120kg x 10

Incline Dumbbell

2 sets 40kg x 8

Incline Curls

2 sets 20kg x 8

Hammer curls

2 sets 20kg x 10

Standing Calf Raises

2 sets 100kg x 10

Hard Workout getting all those body parts in a single workout but its got to be done!!

dave80 · 22-04-2008 02:09PM

Monday: Back and Traps

Deadlift

190kg x 5
200kg x 5 (pb)

Chins bodyweight

1 x 10
1 x 8

Cable Rows

80 x 10
90 x 8

Hammer Rows

2 sets of 120 x 8

Shrugs

2 sets of 120 x 12

was spent after the deadlifts so the chins were down, picked up after that, happy with the workout espically the deadlift personal best!!

dave80 · 29-04-2008 10:20AM

Tuesday 22/04/08

Delts:

Military Press: 2 x 6 x 75kg

Side laterals 2 x 10 x 15kg

Rear Laterals 2 x 10 x 20kg

Triceps:

Push downs: 2 x 8 x 45kg

lying extension: 2 x 8 x 50kg

Overhead extension: 2 x 10 x 40kg

dave80 · 29-04-2008 10:26AM

Thursday 24/04/08

Squats 2 x 5 x 160kg

Leg Press 2 x 10 x 250kg

Leg extensions 2 x 8 x 60kg

Lying Leg Curls 4 x 12 x 75kg

Squats are coming on grand the 160 x 5 was handier than last weeks, might try 170 next week for one all out set.

dave80 · 29-04-2008 10:31AM

friday 25/04/08

Bench Press 1 x 6 x 140kg*

Incline Dumbbell 2 x 8 x 40kg

Flat Flyes 2 x 10 x 20kg

Incline Curls 2 x 8 x 20kg

Hammer curls 2 x 8 x 20kg

Standing Calf Raises 2 x 10 x 100kg

*left elbow was a bit dodgey after the bench and it never felt right after warm up either didnt try another set.

dave80 · 30-04-2008 01:57PM

Tuesday 30/04/08

Bench Press 2 x 6 x 140kg

Incline Dumbbell 2 x 8 x 40kg

Bodyweight dips 2 x 15

Flat Flyes 2 x 15 x 20kg

Dumbbell Curls 2 x 10 x 20

Incline Curls 2 x 8 x 20kg

Hammer curls 2 x 8 x 20kg

Standing Calf Raises 2 x 10 x 100kg

gabgab · 30-04-2008 04:16PM

Fair Play Dave, 100kgs and 15% bodyfat is damn impressive,

dave80 · 11-06-2008 02:11PM

Cheers gabgab!

havent updated the log for awhile, iam heading off to cancun in just over 5 weeks so the plan is to drop about 6.5 kilo (1 stone), changed the routine to 5 days per week working a 3 day slipt

Day 1: Back, Trap, Bis
Day 2: Quads, hams,
Day 3: Chest, Delts, Tri's

Calves and Abs are split every other workout

started jogging last night wasn't very enjoyable :-(

cleaned up the diet no more take aways only one on sunday's :-)

weight last friday was 108

weight yesterday was 106.5 so its going in the right direction

dave80 · 12-06-2008 10:14AM

had decent enough session yesterday (Chest, Delts, Tri's)

Bench: 150kg x 3 top set
Incline dumbell: 37.5kg x 15
Shoulder Press: 60kg x 8
Side Laterals: 15kg x 10
Bodyweight Dips: 15
Lying Extension: 50kg x 8

could of got the a 4th rep on the bench on my own but the spotter touched the bar (Dam you spotters, dam you all to HELL!!)

weight 105.5kg

dave80 · 12-06-2008 11:40AM

a

dave80 log

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