Blood, sweat and iron - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1  
Old 11-29-2011, 10:20 PM
raptisg's Avatar
raptisg raptisg is offline
raptisg should change his/her status!
Stranger
 
Join Date: Sep 2011
Location: United Kingdom
Posts: 8
Default 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

Last edited by raptisg; 11-29-2011 at 10:25 PM.
Reply With Quote
  #2  
Old 11-29-2011, 10:39 PM
raptisg's Avatar
raptisg raptisg is offline
raptisg should change his/her status!
Stranger
 
Join Date: Sep 2011
Location: United Kingdom
Posts: 8
Default 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
Reply With Quote
  #3  
Old 11-30-2011, 03:19 AM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default

Logging in to follow. Are you using lbs or kg? If kg, that's a lot of weight!
__________________
my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
Reply With Quote
  #4  
Old 11-30-2011, 12:38 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,489
Default

Welcome George! Logged in.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #5  
Old 11-30-2011, 11:53 PM
raptisg's Avatar
raptisg raptisg is offline
raptisg should change his/her status!
Stranger
 
Join Date: Sep 2011
Location: United Kingdom
Posts: 8
Default

Thanks guys!

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

Today it was cardio time.
Reply With Quote
  #6  
Old 12-26-2011, 09:22 PM
raptisg's Avatar
raptisg raptisg is offline
raptisg should change his/her status!
Stranger
 
Join Date: Sep 2011
Location: United Kingdom
Posts: 8
Default

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
Reply With Quote
  #7  
Old 12-27-2011, 08:45 PM
raptisg's Avatar
raptisg raptisg is offline
raptisg should change his/her status!
Stranger
 
Join Date: Sep 2011
Location: United Kingdom
Posts: 8
Default 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
Reply With Quote
  #8  
Old 12-29-2011, 05:11 PM
raptisg's Avatar
raptisg raptisg is offline
raptisg should change his/her status!
Stranger
 
Join Date: Sep 2011
Location: United Kingdom
Posts: 8
Default 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
Reply With Quote
  #9  
Old 12-30-2011, 08:17 PM
raptisg's Avatar
raptisg raptisg is offline
raptisg should change his/her status!
Stranger
 
Join Date: Sep 2011
Location: United Kingdom
Posts: 8
Default 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
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 09:51 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.