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Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

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Default 07-05-2008, 11:31 AM

Thursday 3/7/08

biceps

preacher dumbbell curl key exercise 15 reps 11 kg (24.3lbs)

reverse barbell curl secondary exercise 15 reps 17.3 kgs (38.1 lbs)

brachialis/forearms
standing dumbell hammer curls key exercise 12 reps 11 kgs (24.3 lbs)

triceps

skull crushers key exercise 15 reps 11.6kg (25.6 lbs)

one arm dumbbell extension secondry exercise 15 rep 11 kgs (24.3 lbs)

cardio 45mins

Grip workout
1. Two Handed Pinch Lift for holds,. 3 sets of 5 reps holding for 15 seconds 10 kg plate (22.1 lbs)

2. Finger curls with overhand grip. 3 sets of 15 reps 11.9 kg (26.2 lbs)

3. Two Hand Wrist Curl. 3 sets of 15 reps 11.9 kg (26.2 lbs)

4. Two Hands Reverse Wrist Curl. 3 sets of 15 reps 11.9 kg (26.2 lbs)

5. barbell static hold aiming for 20 second reps for 4 sets of 4 reps 17.3 kg (38.1 lbs)

6. plate pinch hold 3 sets of 5 reps holding for 15 seconds 2x5 kg plates total weight = 10 kg (22.1 lbs)

7. Captain of Crush gripper (guide) 3 sets 10 reps




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-05-2008, 11:32 AM

friday 4/7/08

Quads:
1st exercise is a key exercise- Barbell squats
1st set-15 reps 27.3 kg (60.2 lbs)

2nd exercise is secondary exercise-Leg extensions
1st set- 15 reps 20 kgs (44.1 lbs)

Hams:
1st exercise is a key exercise- Lying leg curl
1st set-15 reps 20 kgs (44.1 lbs)

2nd exercise is secondary exercise-barbell lunges
1st set- 15 reps 17.3 kgs (38.1 lbs)




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-06-2008, 08:15 PM

im looking forward to my 1st day in the blast phase tomorrow
the supps i will be using are

cee
glucosamine
glutamine
waxy maize starch
multi vit
2 types of whey protein and a casein protein




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-06-2008, 09:53 PM

Give it hell Ashley!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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Default 07-25-2008, 10:39 AM

updates will be posted when i get back from work tonight




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 07:49 AM

8/7/08

monday

chest

key exercise- barbell decline press
1- 27.3 kgs (60.2 lbs) 14 reps
2- 37.3 kgs (82.2 lbs) 6 reps
3- 27.3 kgs (60.2 lbs) 14 reps
4- 27.3 kgs (60.2 lbs) 14 reps
5- 27.3 kgs (60.2 lbs) 14 reps

secondary exercise- barbell bench press
1- 27.3 kgs (60.2 lbs) 12 reps
2- 27.3 kgs (60.2 lbs) 10 reps
3- 31.7 kgs (69.9 lbs) 8 reps
4- 31.7 kgs (69.9 lbs) 10 reps
5- 34.1 kgs (75.2 lbs) 8 reps


calves

key exercise standing calve raise
1- 17.3 kgs (38.1 lbs) 10 reps
2- 21.9 kgs (48.3 lbs) 7 reps
3- 17.3 kgs (38.1 lbs) 10 reps
4- 17.3 kgs (38.1 lbs) 10 reps
5- 17.3 kgs (38.1 lbs) 12 reps


secondary exercise seated barbell calve raise
1- 17.3 kgs (38.1 lbs) 12 reps
2- 17.3 kgs (38.1 lbs) 10 reps
3- 17.3 kgs (38.1 lbs) 10 reps
4- 17.3 kgs (38.1 lbs) 8 reps
5- 21.9 kgs (48.3 lbs) 7 reps




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 07:51 AM

9/7/08 tuesday

i dropped my workout to spend the day with my nan




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 08:10 AM

Wednesday 10/7/08

shoulders

key exercise standing dumbbell press
1- 11 kgs (24.3 lbs) 10 reps
2- 15.4 kgs (34 lbs) 6 reps
3- 13.2 kgs (29.1 lbs) 8 reps
4- 13.2 kgs (29.1 lbs) 8 reps
5- 11 kgs (24.3 lbs) 15 reps

first secondary exercise dumbbell lateral raises
1- 11 kgs (24.3 lbs) 12 reps
2- 11 kgs (24.3 lbs) 8 reps
3- 11 kgs (24.3 lbs) 8 reps
4- 11 kgs (24.3 lbs) 8 reps
5- 13.2 kgs (29.1 lbs) 6 reps

second secondary exercise front raises

1- 11 kgs (24.3 lbs) 12 reps
2- 11 kgs (24.3 lbs) 8 reps
3- 13.2 kgs (29.1 lbs) 6 reps

traps

key exercise dumbbell shrugs
1- 11 kgs (24.3 lbs) 10 reps
2- 21 kgs (46.3 lbs) 8 reps
3- 11 kgs (24.3 lbs) 10 reps
4- 11 kgs (24.3 lbs) 9 reps
5- 11 kgs (24.3 lbs) 12 reps




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 09:04 AM

11/7/08

key exercise preacher dumbbell curls
1- 11 kgs (24.3 lbs) 12 reps
2- 15.6 kgs (34.4 lbs) 6 reps
3- 11 kgs (24.3 lbs) 10 reps
4- 11 kgs (24.3 lbs) 15 reps


secondary exercise reverse barbell curls
1- 21.9 kgs (48.3 lbs) 15 reps
2- 21.9 kgs (48.3 lbs) 8 reps
3- 21.9 kgs (48.3 lbs) 10 reps
4- 15.6 kgs (34.4 lbs) 6 reps

brachialis/forearms

1- 11 kgs (24.3 lbs) 15 reps
2- 11 kgs (24.3 lbs) 10 reps
3- 13.2 kgs (29.1 lbs) 6 reps

triceps

key exercise skull crushers
1- 17 kgs (57.5 lbs) 10 reps
2- 17 kgs (57.5 lbs) 8 reps
3- 17 kgs (57.5 lbs) 10 reps
4- 17 kgs (57.5 lbs) 10 reps
5- 17 kgs (57.5 lbs) 10 reps

secondary exercise one arm dumbbell extension
1- 11 kgs (24.3 lbs) 12 reps
2- 13.2 kgs (29.1 lbs) 10 reps
3- 13.2 kgs (29.1 lbs) 9 reps
4- 13.2 kgs (29.1 lbs) 10 reps
5- 15.6 kgs (34.4 lbs) 7 reps

Grip workout
1. Two Handed Pinch Lift for holds,. 3 sets of 5 reps holding for 15 seconds 10 kg plate (22.1 lbs)

2. Finger curls with overhand grip. 3 sets of 15 reps 11.9 kg (26.2 lbs)

3. Two Hand Wrist Curl. 3 sets of 15 reps 11.9 kg (26.2 lbs)

4. Two Hands Reverse Wrist Curl. 3 sets of 15 reps 11.9 kg (26.2 lbs)

5. barbell static hold aiming for 20 second reps for 4 sets of 4 reps 17.3 kg (38.1 lbs)

6. plate pinch hold 3 sets of 5 reps holding for 15 seconds 2x5 kg plates total weight = 10 kg (22.1 lbs)

7. Captain of Crush gripper (guide) 3 sets 10 reps




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 09:21 AM

friday 12/708

i didnt train because i spent the day with my nan




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 09:24 AM

monday 15/7/08

monday

chest

key exercise- barbell decline press
1- 27.3 kgs (60.2 lbs) 14 reps
2- 37.3 kgs (82.2 lbs) 6 reps
3- 27.3 kgs (60.2 lbs) 14 reps
4- 27.3 kgs (60.2 lbs) 14 reps
5- 27.3 kgs (60.2 lbs) 14 reps

secondary exercise- barbell bench press
1- 27.3 kgs (60.2 lbs) 12 reps
2- 27.3 kgs (60.2 lbs) 10 reps
3- 31.7 kgs (69.9 lbs) 8 reps
4- 31.7 kgs (69.9 lbs) 10 reps
5- 34.1 kgs (75.2 lbs) 8 reps


calves

key exercise standing calve raise
1- 17.3 kgs (38.1 lbs) 10 reps
2- 21.9 kgs (48.3 lbs) 7 reps
3- 17.3 kgs (38.1 lbs) 10 reps
4- 17.3 kgs (38.1 lbs) 10 reps
5- 17.3 kgs (38.1 lbs) 12 reps


secondary exercise seated barbell calve raise
1- 17.3 kgs (38.1 lbs) 12 reps
2- 17.3 kgs (38.1 lbs) 10 reps
3- 17.3 kgs (38.1 lbs) 10 reps
4- 17.3 kgs (38.1 lbs) 8 reps
5- 21.9 kgs (48.3 lbs) 7 reps




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 09:25 AM

tuesday 16/7 08

i spent the day with my nan




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 09:25 AM

wednesday 17/7/08

shoulders

key exercise standing dumbbell press
1- 11 kgs (24.3 lbs) 10 reps
2- 15.4 kgs (34 lbs) 6 reps
3- 13.2 kgs (29.1 lbs) 8 reps
4- 13.2 kgs (29.1 lbs) 8 reps
5- 11 kgs (24.3 lbs) 15 reps

first secondary exercise dumbbell lateral raises
1- 11 kgs (24.3 lbs) 12 reps
2- 11 kgs (24.3 lbs) 8 reps
3- 11 kgs (24.3 lbs) 8 reps
4- 11 kgs (24.3 lbs) 8 reps
5- 13.2 kgs (29.1 lbs) 6 reps

second secondary exercise front raises

1- 11 kgs (24.3 lbs) 12 reps
2- 11 kgs (24.3 lbs) 8 reps
3- 13.2 kgs (29.1 lbs) 6 reps

traps

key exercise dumbbell shrugs
1- 11 kgs (24.3 lbs) 10 reps
2- 21 kgs (46.3 lbs) 8 reps
3- 11 kgs (24.3 lbs) 10 reps
4- 11 kgs (24.3 lbs) 9 reps
5- 11 kgs (24.3 lbs) 12 reps




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 09:26 AM

thursday 18/7/08


key exercise preacher dumbbell curls
1- 11 kgs (24.3 lbs) 12 reps
2- 15.6 kgs (34.4 lbs) 6 reps
3- 11 kgs (24.3 lbs) 10 reps
4- 11 kgs (24.3 lbs) 15 reps


secondary exercise reverse barbell curls
1- 21.9 kgs (48.3 lbs) 15 reps
2- 21.9 kgs (48.3 lbs) 8 reps
3- 21.9 kgs (48.3 lbs) 10 reps
4- 15.6 kgs (34.4 lbs) 6 reps

brachialis/forearms

1- 11 kgs (24.3 lbs) 15 reps
2- 11 kgs (24.3 lbs) 10 reps
3- 13.2 kgs (29.1 lbs) 6 reps

triceps

key exercise skull crushers
1- 17 kgs (57.5 lbs) 10 reps
2- 17 kgs (57.5 lbs) 8 reps
3- 17 kgs (57.5 lbs) 10 reps
4- 17 kgs (57.5 lbs) 10 reps
5- 17 kgs (57.5 lbs) 10 reps

secondary exercise one arm dumbbell extension
1- 11 kgs (24.3 lbs) 12 reps
2- 13.2 kgs (29.1 lbs) 10 reps
3- 13.2 kgs (29.1 lbs) 9 reps
4- 13.2 kgs (29.1 lbs) 10 reps
5- 15.6 kgs (34.4 lbs) 7 reps

Grip workout
1. Two Handed Pinch Lift for holds,. 3 sets of 5 reps holding for 15 seconds 10 kg plate (22.1 lbs)

2. Finger curls with overhand grip. 3 sets of 15 reps 11.9 kg (26.2 lbs)

3. Two Hand Wrist Curl. 3 sets of 15 reps 11.9 kg (26.2 lbs)

4. Two Hands Reverse Wrist Curl. 3 sets of 15 reps 11.9 kg (26.2 lbs)

5. barbell static hold aiming for 20 second reps for 4 sets of 4 reps 17.3 kg (38.1 lbs)

6. plate pinch hold 3 sets of 5 reps holding for 15 seconds 2x5 kg plates total weight = 10 kg (22.1 lbs)

7. Captain of Crush gripper (guide) 3 sets 10 reps




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 09:27 AM

friday 19/7/08

i spent the day with my nan




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 09:36 AM

from the 21/7/08 up till now i have not trained as i have had a cold i hope it goes away before my vacation next week. i will carry on with sts when i get back




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 07-30-2008, 12:31 PM

I hope you feel better so you can work out.


Do work!
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Default 07-30-2008, 06:58 PM

Quote:
Originally Posted by j1r!!! View Post
I hope you feel better so you can work out.
thanks




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
getting back into it
(#59)
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Default getting back into it - 11-07-2008, 10:00 AM

its time for me to get back into it after a bad year for myself and my family as my Nan was diagnosed with lung and brain cancer around march and passed away on the 21st of September.

i tried to carry on with the workouts but then stopped training so i could spend more time with my Nan, i kept my diet relatively clean. i started cardio up again a week ago.




2010 is my year
we are what we pratice
prime
week one
week two
blast
week one
week two
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Default 11-07-2008, 10:05 AM

Very sorry for your loss Ash! Hang in there.
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