Blood, sweat and iron

[raptisg]

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]

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]

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

[Commander]

Welcome George! Logged in.

[raptisg]

Thanks guys!

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

Today it was cardio time.

[raptisg]

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]

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 45º 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]

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]

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