Aidans Training Journal
I thought i'd start one after my stomach problems have seemed to settle down and i've got back into the gym.
Yesterday, monday.. LEGS
Warmup Squats, 20reps and stretch it out afterwards, followed by another set of 15
Set 1, 10reps bit past horizontal
Set 2, Add on more weight, to failure (was around 8) down nice and low
Set 3, Same weight, to failure down low. Rest paused 2 more out
Super setted these with front squats, to failure (was around 15) Felt my quads after that.
After a minute or two rest I went to the hacksquat machine and preformed three brutal sets a$$ to ankle sets, tensing quads hard at top for peak contraction
Supersetting these with 1 set of leg extensions.
By this stage i was walking like i just got out of a gaybar
Hacksquat calve raises. I always do calves with light weight and high rep, they grow best this way as my calves are very slow twitch.
I kinda stole this from the calve workout here
reps of 10, every second set doing 30second partials and dropping the weight. Minute rest between each set. This was just to get the blood pumping [img]/forum/images/graemlins/grin.gif[/img]
Supersetted this with leg extention calve raises, Double drop. Started at 25reps and worked my way down to 15 my calves were on fire after this.
3 sets of alternation barbell lunges, my hammy always get done really good so i just keep pounding them with no rest.
supersetted these with lying hamstring curls double drop.
15/10/15 Had to rest pause the last two sets to enough reps out. Boy I walked outta the gym really awkward.
Chugged the PWO shake on the way home and got a good 10hrs sleep [img]/forum/images/graemlins/grin.gif[/img]
Re: Aidans Training Journal
I really got to start bringing a journal to the gym but I keep forgeting [img]/forum/images/graemlins/grin.gif[/img]
Warmed up chest with 3 sets of machine butterfly flies, increasing weight each set
40kg, 50kg, 60kg
off to flat bench did 4 sets
80, 70, 70, 60kg
Over two incline dumbbell press, 3 sets
22kg, 22kg, 17.5kg
supersetted this with bent over cable flies.. double drop
30kg, 25kg, 20kg
supersetted this with machine chest press
started off at 60kg and worked my way down to 10kg. dropping 10kg each time. Got a good pump from this.
T-bar rows, 4sets
20kg (warm up) 15reps easy
40kg, 12 reps
50kg, 10 reps
60kg, 6reps.. I didn't think I could even get three out on this weight I really suprised myself.
Seated cable rows
65kg, 4sets all to failure nothing special here.
supersetted this with lat pull downs.. not the best superset i know but i like the exercise.
1 double drop.
deadlifts.. heres an interesting lift. I showed some guy 10yrs older than myself (im 17) how to do these, second time i've shown someone how to do them. I forgot my straps tonight so gripped slipped off, I usually can get a few more out.
100kg, warm up just pulled a few easy reps out
150kg, 3 reps
supersetted these with hyper-extensions single drop
15kg plate, 15 reps and then bodyweight 15 reps...
home time [img]/forum/images/graemlins/grin.gif[/img]