teak's journal

[teak]

Feb 21st updates Day #4 : Legs

Squats :
1x8 @ 205
1x8 @ 225
3x8 @ 245

Leg press :
1x8 @ 450
3x8 @ 540

Leg extension
4x8 @ V (i think its 210 or 220lbs)

Leg curl
3x8 @ 115lbs

[teak]

Feb 22nd updates, Day #1 : Chest and Tri's

Flat benchpress (BB)
1x8 @ 125lbs
2x8 @ 165lbs
1x8 @ 165,155,145,135
*each set followed by a set of 8x @ 30lbs DB Flies

Incline benchpress (BB)
3x8 @ 125lbs
1x8 @ 135,125,115lbs

Decline hammerstrength press
1x8 @ 115lbs (on one side)
2x8 @ 100lbs (one side)
*after the first workouts, felt a bit weak



Triceps

Incline bench barbell (dont remember the name, you take the bar down to your forehead and lift it back)...
4x8 55lbs

Dips
4x15 @ bw

*thats all for triceps, the gym got crowded and i had to wait like 15 minutes to get the **** pulldown machine so I said screw it.

[teak]

Feb 24th Day 2 :

Hammerstrenght shoulder press :
4x9,8,6,5 @ 90lbs (on each side)

Shoulder press dB:
2x10 @ 45lbs
1x9 @ 50lbs
1x7 @ 55lbs
(i usualy do it with 65lbs dB but it's when its my first exercice, so I am very happy of those weights)

Lateral raises dB :
1x10 @ 30lbs
2x8 @ 35lbs (drop down to 15)

Barbell rows :
1x10 @ 85lbs
3x9,8,8 @ 90lbs

Pulleypulldown :
3x8 @ 150lbs
1x8 @ 145lbs
(5lbs higher than last week, not a lot but still, progressing)

[teak]

Feb 25th, day #3 : Biceps

Warmup=Standing barbell curls :
3x20 @ 45lbs


Concentration curls (dB):
4x8 @ 35lbs (+8 negatives after each set)
1x8 @ 30lbs

Seated incline curl w/ pulley (i think it was EOTW) :
5x12 @ 40lbs (each side)

Low pulley 21s w/ assisted chinups
3x21 @ 80,70,70lbs

[teak]

Feb 28th : Day 4 = Legs

Squats :
1x8 @ 225lbs
1x8 @ 245lbs
2x8 @ 275lbs

Legpress
4x8 @ 540lbs

Leg extension
1x8 @ V (i think its 210 or 220lbs)
2x8 @ X
1x8 @ W
*X is the max of the machine. it was funny to see ppl's face when I was lifting the whole set of plates ... cuz my legs arent that big. Oh well, my legextension goal was to lift the whole thing, I just did today so I am really happy.

Did calves with legpress and antoher exercice, dont remember the weight. All I know is that I cant really walk straight right now and it feels gooooddd [img]/forum/images/graemlins/wink.gif[/img]

Legextension

[teak]

Feb 29th

*****insane warning*****

Riotbombing day : first time I did that.

Well, I tried riotbombing for the first time in my life today...I have never sweated like that while weightlifting...my chest and my back are .. numb.

I did it with :

Chest : Hammerstrenght "flatbencnh press"
Back : Pulley rows

It's pretty insane if you ask me. Can't wait to see if it will hurt a lot tomrrow

[Aidenus]

Just curious, what was your diet to go from a small gut to abs in two months -- my goal at the moment