That looks great - think we need to make the board wider at some point tho :-)
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will wrote:
That looks great - think we need to make the board wider at some point tho :-)
Aye Will its looks well smart. was always a nightmare trying to get everything to line up properly
nice feature.
| MON 23/06/08
|
|---|
| Leg Press kg | 145kg - 9x
|
| Cable Straight Armed Pushdown | 7x10 - 7x
|
| Leg Extension | 85kg - 8x
|
| Leg Curl | 85kg - 7x
|
| Machine Chest Press | 40kg - 12x
|
| DB Bent Over Row | 20kg - 9x
|
| Assisted Chinups | 60kg - 7x
|
| Assisted Dips | 45kg - 7x
|
| Machine Shoulder Press | 40kg - 6x
|
| Barbell Curl | 12kg - 7x
|
| Machine Abdominal Crunch | 90kg - 11x
|
| Dumbbell Stiff Legged Deadlift | 30kg - 7x |
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| WED 25/06/08 | FRI 27/06/08
|
|---|
| Leg Press | 145kg - 8x | 145kg - 10x
|
| Dumbbell Pullover | 26kg - 9x | 26kg - 8x
|
| Leg Extension | 85kg - 8x | 85kg - 8x
|
| Leg Curl | 85kg - 7x | 85kg - 7x
|
| Incline Dumbell Bench Press | 22kg - 6x | 22kg - 6x
|
| DB Bent Over Row | 20kg - 9x | 22kg - 7x
|
| Assisted Chinups | 60kg - 7x | 60kg - 8x
|
| Assisted Dips | 45kg - 7x | 45kg - 10x
|
| Machine Shoulder Press | 40kg - 6x | 40kg - 6x
|
| Barbell Curl | 12kg - 7x | 14kg - 7x
|
| Machine Abdominal Crunch | 95kg - 6x | 95kg - 7x
|
| Dumbbell Stiff Legged Deadlift | 30kg - 7x | 30kg - 10x
|
Another killer this morning, felt sick after WO. Cant remember feeling as bad as this after WO's before.
On 1600cal for 2 weeks then down to 1500cals. manage to increase some weights and reps.
My grip holding out this time, after talkiing about my grip going early. manage to hold to get an extra 3 reps on the dumbbell stiff legged deadlift.
I'm I right in thinking with the the stiff legged you place the weights down for a split second before bringing then back up?
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| Exercise | MON 30/06/08 | WED 02/07/08 | FRI 04/07/08
|
|---|
| Leg Press | 150kg - 6x | 150kg - 7x | 150kg - 8x
|
| Dumbell Pullover/CSA Pushdown | 7x10 - 8x | 26kg - 10x | 28kg - 9x
|
| Leg Extension | 85kg - 9x | 85kg - 9x | 85kg - 8x
|
| Leg Curl | 85kg - 8x | 85kg - 6x | 85kg - 6x
|
| Incline dumbell/M Chest Press | 45kg - 12x | 50kg - 11x | 22kg - 6x
|
| DB Bent Over Row | 22kg - 7x | 22kg - 8x | 22kg - 9x
|
| Assisted Chinups | 60kg - 8x | 60kg -10x | 55kg - 7x
|
| Assisted Dips | 40kg - 6x | 40kg - 7x | 40kg - 8x
|
| Machine Shoulder Press | 40kg - 7x | 40kg - 9x | 40kg - 9x
|
| Barbell Curl | 14kg - 6x | 14kg - 6x | 14kg - 6x
|
| Machine Abdominal Crunch | 95kg - 7x | 95kg - 7x | 95kg - 6x
|
| Dumbbell Stiff Legged Deadlift | 30kg - 10x | 30kg - 8x | 30kg - 9x
|
Hard week at the gym. Again felt like i was going to be sick after each WO. 1 litre bottle of water is not enough.
I had been doing dumbbell pullovers like the one in the HIT book, but notice the link to ExRx.net is like
this. DOes it make much difference?
Well yesterday was last day on 1600cals. so next 2weeks on 1500cal.
Weight in this morning at 196.8 20.3%
Weight in on 23/06/08 203.2 20.9%
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sorry double post. must be this new draft saving thingy
Edited Mon 7 Jul at 6:10pm
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Looks like the guy in the video's swinging a bit and using his lower body to help with his momentum. I haven't seen the one in the HIT book but if your form is good and you feel it's working, I'd stick with that!
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| EXERCISE | MON 07/07/08
|
|---|
| Leg Press | 150kg - 8x
|
| Dumbbell Pullover | 28kg - 7x
|
| Leg Extension | 85kg - 6x
|
| Leg Curl | 85kg - 8x
|
| Machine Chest Press | 60kg - 9x
|
| DB Bent Over Row | 24kg - 6x
|
| Assisted Chinups | 55kg -6x
|
| Assisted Dips | 40kg - 5x
|
| Machine Shoulder Press | 40kg - 5x
|
| Barbell Curl | 14kg - 6x
|
| Machine Abdominal Crunch | 95kg - 6x
|
| Dumbbell Stiff Legged Deadlift | 30kg - 7x
|
went to gym around 3pm today, See the schools have finished for the summer. best stick to early morning or late at night to get a chance on the machines.
Had to ask a few times are you using the machine or keeping the seat warm for me?
no gains today.
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ProPlus wrote:
Looks like the guy in the video's swinging a bit and using his lower body to help with his momentum. I haven't seen the one in the HIT book but if your form is good and you feel it's working, I'd stick with that!
Not sure how to explain it. weel see rather than have your knees bent, your body is straight with only your heels touching the floor.
I had notice one of the guys who works in the gym in the corner of my eye, standing ther, then the minute i had finished he pulled me up saying i should do it like guy in the video, so no sure if there is any difference.
made me think about form again. altho suppose its abit hard to really know if you doing it right if you train alone.
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| EXERCISE | WED 09/0708 | FRI 11/07/08
|
|---|
| Leg Press | 152.5kg - 8x | 152.5kg - 7x
|
| Dumbbell Pullover | 28kg - 8x | 28kg - 7x
|
| Leg Extension | 85kg - 8x | 85kg - 8x
|
| Leg Curl | 85kg - 7x | 85kg - 7x
|
| Machine Chest Press | 22kg - 6x | 22kg - 7x
|
| DB Bent Over Row | 24kg - 7x | 24kg - 6x
|
| Assisted Chinups | 55kg - 6x | 55kg - 7x
|
| Assisted Dips | 40kg - 7x | 40kg - 7x
|
| Machine Shoulder Press | 40kg - 6x | 42.5kg - 6x
|
| Barbell Curl | 14kg - 6x | 14kg - 6x
|
| Machine Abdominal Crunch | 95kg - 7x | 95kg - 7x
|
| Dumbbell Stiff Legged Deadlift | 30kg - 7x | 30kg - 8x
|
Couple more hard sessions. jumped on the smith machine on friday to try squats as it was dead quiet when i walked in. I only tried 60KG but it was still tough, bar was hurting too.
Do these for another 2 weeks then maybe change it.
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| Exercise | MON 14/07/08 | WED 16/07/08 | FRI 18/07/08
|
|---|
| Leg Press | 152.5kg - 8x | 152.5kg - 8x | 152.5kg - 5x
|
| Dumbell Pullover/CSA Pushdown | 28kg - 8 | 28kg - 8x | 28kg - 7x
|
| Leg Extension | | |
|
| Leg Curl | 87.5kg - 7x | 87.5kg - 7x | 87.5kg - 7x
|
| Incline dumbell/M Chest Press | 22kg - 7x | 62.5kg - 7x | 22kg - 6x
|
| DB Bent Over Row | 24kg - 7x | 24kg - 7x | 24kg - 7x
|
| Assisted Chinups | 55kg - 6x | 55kg - 6x | 55kg - 7x
|
| Assisted Dips | 40kg - 6x | 40kg - 8x | 40kg - 8x
|
| Machine Shoulder Press | 42.5kg - 7x | 42.5kg - 7x | 42.5kg - 8x
|
| Barbell Curl | 14kg - 6x | 14kg - 6x | 14kg - 6x
|
| Machine Abdominal Crunch | 95kg - 7x | 95kg - 8x | 95kg - 7x
|
| Dumbbell Stiff Legged Deadlift | 30kg - 8x | 30kg - 8x | 30kg - 9x
|
Progression slowing down. hopefully increase back up to 1700cals will help.
Leg Extension machine has been broken for over a week, so a couple of times i jumped on the smith machine to try 60kg squats not to failure 8 - 10x.
Not sure what is the correct way to do squats on a smith machinne. i just stood feet shoulder length apart and bend down till thighs where parallel (sp) to floor. Some suggest leaning back into the bar then begin to squat, not sure correct way.
Also on the Leg Press i've been having to place my hands on my knee to begin my set, just to separate the plates on the rack at the start, is the cheating?
Well end of the 1500cal days, weigh in tomorrow morning. shared a chinese through the week and had a drink last night, so not holding much hope for a big loss if any.
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