Sens

I know it's late into '08 to start a journal for it but what the heck.

New city, new people, living by myself and have control over what I eat, new gym, so I figured I'd start a new journal too. Especially as I now have access to different equipment than the last journal it becomes a bit obsolete.

Yesterday I did my compulsory induction which was boring, and did a very minimal chest and tri's day to work my way round the weights.

Today is back and biceps, I'll be doing a 3 day split as before, havn't worked out what days will be what yet, or what days those will be, but i'll sort something out.

So i'll update this post in a bit with details of todays session, it's a commercial gym, one with a climbing wall and swimming pool and badminton courts and the like, so the free weights section is about 1/20th of the size of my old gym. But we'll work with it, the good thing is it's less than 5 minutes away, I'm looking at the gym now as I type. Rather than being a 40 minute bus journey and walk away.

Here goes....

edit:
typical me, forgot to take my pad and pen with my previous routine on, so I had nothing to compare against and nothing to write stuff down on.

Anyhow, it was PACKED. Apparently it's normally like that, full of people with no etiquette, could have smacked in so many people. But there were some big blokes, was obvious they knew what they were doing, and you get the acknowledging nod of 'we're stuck with idiots, don't worry, we know you're not one of them'.
Ahhh well, it's less than half the price of my old gym so I can afford 3 days a week.

Deadlifts have gone down a bit, was doing 90x5 instead of 100x6's. And that was for one set instead of 3. Can't expect much else with such a long time off though, and noone there grunts so I actually felt unable to give it my all. Even if you breathe heavily people start looking at you funny....weirdos.

I sound really grumpy :P will update either friday or saturday with another session.

Michael

I'll be following your progress man! By the way, why did you move? Are you studiying?

Sens

Yeah I've moved for my studies.
Shoulders and legs today, they don't have much stuff for legs so I don't know what I'm going to do.
Squats and Lunges I suppose.

Michael

How did it go?

Sens

I don't even write that session up, I didn't realise....it was alright. There's no squat rack so I was going to use a smith machine to do some squats on, or I could try and squat completely free I suppose. Anyway I never even got on a smith machine, this lad just sat on them, I had a go at him, he stayed sat on it. Little prick.

But then 2 days later my delts were killing, so can't have been that bad.

Then I've been doing loads of swimming, which is really damn good

And today was chest and triceps, with a cold. Considering it's been a LONG time, and I have a cold, I think it went very well, and I'm so damn pumped and sore.

bench:

10 x 20kg
6 x 60kg
10 x 50kg
10 x 40kg
6 x 40kg + 4 half reps to get it to 10.

Incline Bench:
6 x 30kg
5 x 40kg (actually a pb, but as I was doing these on the smiths instead of free I don't think i'm able to count it somehow)
5 x 35kg + 4 half reps
6 x 30kg
4 x 30kg

Chest press machine thing:

5 x 27.5kg
6 x
4 x 22.5kg
9 x 20kg
14 x 15kg (super slow negatives)

20 x 20kg bench press super slow

Onto tricpes:

Close Grip bench:

3 x 30kg
6 x 25kg
7 x 25kg
10 x 20kg

Couldn't do aided dips like I like to do here coz they don't have that.

Tricep push down:

12 x 20kg
6 x 20kg
12 x 15kg

Then those other push downs, they're a tricep movement but you get a bar instead of two ropes:

12 x 15kg
9 x 20kg
12 x 15kg
12 x 15kg

finished with 12 dumbell presses x 8kg
2 close grip dumbell presses x 8 kg

then 2 sets of overhead standing skullcrushers with 8kg just to check i wasn't dead.

Damn good session, I felt like a dick sometimes, because it's a fitness centre everyone goes in there just to see how much they can lift, and when I'm doing benches on just the bar people do look at you and giggle, especially when you're struggling just to lift the bar. They must think i'm super weak or something, but they won't be laughing in the end, i've gone home sore and shoved loads of protein and a shake in my belly, they've gone home fat and probably put chips and crisps an coke in their belly.

Michael

You're almost the same age/weight/height as me, and we are at the same strength level, it will be interesting watching your journal! Keep on training hard!

Sens

Sweet, what're your stats?
At the moment I'm only at 16lbs I just havn't bothered to update.
And technically i'm 6'0" and half an inch, but I round up :P

Michael

I'm almost 17 and 168lbs @ 6'0''

Sens

Damnit, my birthday in less than 2 weeks, so I'll be 19. So you'll be the same stats as me but 2 years earlier.....gonna have to get a move on!

Sens

Biceps and Back Session:

CG Chins: BW x 8

Deads:
8 x 80kg
3 x 90kg
3 x 90kg
3 x 90kg
8 x 60kg

Wide grip lat pull downs:
12 x 40kg
8 x 50kg
8 x 45kg

Bent over rows:
12 x 25kg
12 x 30kg

Rear delt flys:
12 x 10kg
12 x 10kg
12 x 10kg

Close grip lat pulls:
12 x 25kg
12 x 35kg

Bicep Dumbell curls:
8 x 10kg
8 x 10kg
8 x 10kg

Seated hammer curls:
12 x 8kg
12 x 8kg
12 x 8kg

Shrugs:
12 x 60kg
12 x 70kg

Today was a bit of everything, I didn't get a good nights sleep which I don't think helped especially as I had an early morning. My lower back feels dead from those deadlifts though. Stuffs definitely gone down from what I used to be managing, but I'm just gonna put my body under stress each time I go and it'll have to respong anyway. We're going for hypertrophy not strength here!

Michael

Nice deadlifts! I can't wait to be able to do them again

Sens

Shoulders and legs today:

Front DB raises:
12 x 12kg
12 x 12kg
12 x 12kh

Smiths:
12 x 30kg
12 x 30kg
11 x 30kg
12 x 25kg
9 x 25kg

DB lateral raises:

10 x 8kg
(wasn't feeling these today, so moved onto....)

Cable lateral raises:

10 x 10kg
12 x 10kg

Military press:

11 x 10kg
11 x 8kg
10 x 8kg

Upright rows:

12 x 15kg
12 x 25kg
12 x 25kg

Then onto legs:
Squats (on a smith machine as no squat rack)
8 x 60kg
8 x 80kg
8 x 80kg

Lunges:
12 x 14kg
12 x 14kg
12 x 14kg

Quad extensions:
12 x 30kg
12 x 30kg
12 x 30kg
12 x 30kg

Then I found a leg press! So I'll be using that next week, not as a replacement for, but definitely an addition to, squats. Which for some reason just feel so wrong and hard to manouver on a smith machine.

So calves on the leg press:
16 x 120kg
16 x 120kg
16 x 120kg
16 x 120kg

Then Hamstring curls:

12 x 35kg
12 x 45kg
12 x 40kg


Pretty good session Didn't get much of a post workout meal in until later as my family had come up to visit me and I had a lecture to run off to.
My old gym was on the ground floor, this gym is on the ground floor but the changing rooms or on the first floor. And I live on the top of a 4 storey building, so stairs for me were quite.....fun :P

Sens

Hmmm, today was good and bad.

Chest and Triceps day:

Bench:
10 x 20kg
1 x 60kg, I went for a second rep and had to roll the weight off of me.
10 x 50kg
12 x 40kg
6 x 40kg and then 4 half reps.

Incline bench (not really comparable to last weeks as I did them free weight not on the smith)
6 x 30kg
12 x 20kg
11 x 20kg
11 x 20kg

Chest Press:
10 x 27.5kg
8 x 25kg
8 x 22.5kg
12 x 20kg
6 x 15kg (super slow)

Onto Triceps:

Close Grip bench:
12 x 30kg
3 x 30kg
10 x 25kg
10 x 25kg

Push Down thingies:
12 x 20kg
8 x 25kg
12 x 20kg
12 x 20kg

Tricep push down:
4 x 20kg
8 x 15kg
12 x 10kg
12 x 10kg
12 x 10kg

then 12 DB chest press x 8kg
6 close grip press x 8kg

All in all a bit of a mismatch session, I think my chest hasn't gone up due to having a shoulder session just yesterday. I could feel them failing before my chest muscles each and every movement so next week I'll be sure to rectify that. I may move my workout around a bit.

So bench and chest movements went down alot because of that. Triceps went up from last week, and on my close grip bench are getting to where they were before I went on my laziness spell. I think I should have done a few more sets of close grip bench and of incline bench like I used to.

I will think over a routine overhaul, because I think my main problem was not having enough recovery time inbetween delts and chest. It may just be a swap between chest and triceps day and back and biceps day.

Michael

I feel you man, happened to me a few times Your shoulders were probably still sore from yesterday, I recommend that you have at least 2 days in between the shoulders and chest workouts, because shoulders are very important in most chest movements, especially the presses.