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-   -   Blood, sweat and iron (http://www.abcbodybuilding.com/forums/showthread.php?t=95019)

raptisg 11-29-2011 10:20 PM

Blood, sweat and iron
 
Hi all,
After about three months I joined the forums, finally, I am starting my log. Firstly I would like to say a few things about myself, my current stats and my goals.

My name is George and I live in the UK. I am 5'9'' and my current weight is 180 pounds. I am preparing for my first show, which will be in 2013. Currently I am following a strength based program, and thus, I am focused on strength improvements for now.

I hope ABC Bodybuilding and this training log keep my motivation high during my journey. I'll try to update daily the log about my workout and nutrition. Stay tuned warriors :)

raptisg 11-29-2011 10:39 PM

Leg Power Day
 
Today I had my leg power workout. I started with deadlifts and good mornings and then I did some leg extensions and calf extensions. The workout was really good!!! I need some rest :).

Deadlifts
The really heavy sets were 2:
1. 385 x 3 (PR)
2. 400 x 2 (PR)

Good Mornings
1. 210 x 5
2. 220 x 5
3. 230 x 5
4. 240 x 5 (PR)

Leg Extensions
1. 270 x 10
2. 275 x 10

Calf Extensions - machine
1. 210 x 10
2. 215 x 10
3. 220 x 10

Seated Calf Extensions - machine
1. 140 x 15
2. 145 x 15

bigbear6708 11-30-2011 03:19 AM

Logging in to follow. Are you using lbs or kg? If kg, that's a lot of weight!

Commander 11-30-2011 12:38 PM

Welcome George! Logged in.

raptisg 11-30-2011 11:53 PM

Thanks guys!

bigbar what you see is in pounds. I wish they were kilos :).

Today it was cardio time.

raptisg 12-26-2011 09:22 PM

After a long time I post again. My workouts are going really well, as I see my strength's improving week by week.

Today I had my power workout for my upper body. The workout was solid.

Flat Dumbbell Press
1. 105 x 3
2. 110 x 2

Incline Dumbbell Press
1. 90 x 5 -> 4 -> 3 (rest-pause set)

Cybex Pec Deck Flyes
1. 90 x 10 -> 10 -> 10 -> 10 (rest-pause set)
2. 100 x 10 -> 10 -> 10 -> 10 (rest-pause set)

Pendlay Rows
1. 185 x 8
2. 200 x 8
3. 210 x 8

T-Bar Rows (Close Grip)
1. 175 x 10
2. 180 x 10

Shoulders Dumbbell Press
1. 80 x 5
2. 85 x 5

Biceps Dumbbell Curs
1. 40 x 8
2. 45 x 8

Triceps Skull Crushers
1. 105 x 8
2. 110 x 8

raptisg 12-27-2011 08:45 PM

December 27, 2011
 
Leg day today!!! Great workout! New PRs for squats and good mornings.

Squats
1. 355 x 2 -> easy two reps
2. 355 x 3 (PR) -> listening to 2 steps from hell the PR was easy :).

Good Mornings
1. 220 x 5
2. 230 x 5
3. 240 x 5
4. 250 x 5 (PR)

Cybex vr2 Leg Extensions
1. 170 x 10
2. 180 x 10

Cybex 45 Calf Raises
1. 360 x 10
2. 370 x 10
3. 380 x 10

Cybes Seated Calf Raises
1. 180 x 15
2. 180 x 15

raptisg 12-29-2011 05:11 PM

December 29, 2011
 
Time for chest and arms! More reps in today workout. A solid workout with great pump.

Bench Press (dynamic effort - 70%)
6 sets of 3 reps at 165.

Flat Dumbbell Press
1. 85 x 12
2. 90 x 10
3. 95 x 8

Weighted Dips
1. [BW + 25] x 15
2. [BW + 30] x 15
3. [BW + 35] x 15 -> [BW] x 10 (dropset to failure)

Cybex Pec Deck Flyes
1. 90 x 20 -> 45 x 20 (dropset)
2. 95 x 20 -> 45 x 20 (dropset)

Push ups to failure
16

Preacher One Arm Dumbbell Curls
1. 25 x 15
2. 30 x 15
3. 35 x 13

Dumbbell Hammer Curls
1. 20 x 20
2. 25 x 15

Skull Crushers
1. 80 x 15
2. 85 x 15
3. 90 x 15

Cybex Triceps Press Downs
1. 80 x 20
2. 85 x 20
3. 90 x 20

raptisg 12-30-2011 08:17 PM

December 30, 2011
 
Back and shoulders today. Better than last week for sure. My back was feeling great during the exercises, especially the rows. Time for rest, because tomorrow we have a battle - legs day :).

Weighted Pull ups
1. [BW] x 12
2. [BW+5] x 12
3. [BW+10] x 11

Barbell Rows
1. 145 x 15
2. 155 x 15
3. 165 x 15

Cybex Close Grip Rows
1. 13 x 15
2. 15 x 15
3. 17 x 13

Dumbbell Shoulder Press
1. 60 x 12
2. 65 x 12
3. 70 x 11

Cybex Cable Side Lateral Raises
1. 3 x 15
2. 3 x 15

Dumbbell Side Laterals
1. 20 x 15
2. 25 x 15

Bent Over Dumbbell Lateral Raises
1. 60 x 12
2. 60 x 12

Barbell Upright Rows
1. 100 x 12
2. 105 x 12


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