lift log

[Purefilth]

just thought Id start this here, keep me motivated.

Right, back into the gym this year after an epic fail last year (broke 3 ribs and wrecked my left shoulder)
been back at it since the start of the year, just breaking in slowly.

Goals are strength, slightly build and Im already prettl defined IMO - probably cos I'm naturally quite slim.

Weigh 79 kg (about 174.8lb )
Chest & Triceps yesterday
Started with dips to warm up - 3x12
Tricep extensions
Fly
Incline press

(I forget the weights and excercises I did)

Today

Bicep curls 17.5 kg each hand(38.5lb) 3x8
Crazy 8's - bicep curl (each hand, no rest between sets)1x8 7kg 1x8 9kg 1x8 12.5kg 1x8 9kg 1x8 7 kg Went to failure (left arm failed first)


Chin - ups 3x8 - wide grip, overhand (fvcking hard directly after curls - may have to do it to warm up next time im on a back and bicep day)

4x12 45kg Row leant back, no support(let the lower back and abs do that)
4x10 20kg(each hand) shrugs
2x8 20 kg front raise
2x8 17.5 kg curls to wear out before I left (failed 2nd set )

protein shake straight after gym, followed by a whole roast chicken and a yoghurt when I got home.


this evening - went to a zumba class that my buddys wife runs - for cardio (I HATE RUNNING)

got a good sweat on in that, was me and my buddy surrounded by 10 - 15 18 - 23 year old girls

Guys - I reccomend going to a zumba class - good cardio workout, LOTS of azz - kept me going through it anyways - ill be going back next week!!

whey protein after that
Pizza and more yoghurt for dinner.

planning on deadlifts and squats tomorrow - but I have lots of work on, and going out for a good ole drinking session at night


1kg = 2.2pounds => cba to calculate it all

 

[Purefilth]

Ok, so I missed my leg day, but that aint the end of the world.

Chest& Tri today

rinse& repeat of previous. - added a little extra weight on the fly

couldnt press much today, wore out my triceps while waiting for the machine - some guy was hogging it:box:

plus did some core excercises
gave the muscles a good burn up - want to rip a 6pack back out

wrong time to wigh myself, seeing as i just ate -
but 13.25 stone

so thats 85 kg or 187 pounds

I havent gained that in just a week though, i hadn't weighed myself in a while and just took the last memorable figure.

Its a good start to the month though if I had just added 12 pounds of muscle!
79 kg was october I think.

but I only hit the gym maybe 3x in november and probably about 5 times in december.

2-3 times a week for january.

Still, shake after workout, home - rice and chicken.

1 1/2 hours later plate of pasta - I have a huge appetite, nearly always ready for another meal 1 1/2 - 2 hours after eating - not too sure why.

 

[Purefilth]

Yesterday - Back & biceps R&R of above thread - dropped the bicep curls weight by 5 kg though, I was tired, cba



Squats - 18x70kg
15x70kg
12x70kg

sit ups (legs hooked up, body slanted backwards)

3x12 with 10 kg disc in chest

leg raises - on dips bars
3x15 (individual with knees crossing)

2x12 leg raise (both knees up)

 

[Krueg]

Keep it up!

 

[Purefilth]

Keep it up!

Will do, cheers for reading bro.

Ok so been working away, so not been able to lift all week. Havent had the best diet either.

chest& triceps today

Dips - close grip 1x12 1x12 1x8

incline press - 35kg 4x8

(light I know, but just to stretch it out / warm up)

fly - 35kg 4x12


triceps extension - 41 kg 4x12

Just a short one today - long days work, late session had to get in before the place closed!

 

[Krueg]

Will do, cheers for reading bro.

Just a short one today - long days work, late session had to get in before the place closed!

Atleast you put in the work!

 

[Purefilth]

Atleast you put in the work!

feels good too

Back and biceps today -
45kg shoulder press 3x8
55kg 2x4

seated row (wide grip) 45kg 4 x12
15kg each arm bicep curls 3x8

then 9kg 2x8 just to burn them out

No chinups today - bars were full, and after other exercises I can barely do 4 let alone 3 sets.

Feel good today - 4 day break didnt really affect my lifts like I thought it might. Although the work I do is pretty physical.

I always opt for a wide grip on most excersizes - its harder and uses more of the muscle fibres apparantly.

Except for dips - I do close grip on those because I used to do a wide grip, but it got quite uncomfortable - Unnatural movement maybe? thats me for today anyway.

In the supermarket afterwards had a couple of cuties checking me out - had one of those tight fitting elasticy sports -shirts on - nope, i didnt approach - I was hungry, and nothing gets between me and my next meal! Bvtches be damned!:crackup:

 

[Purefilth]

leg day!

Leg press - 70kg 3x12
Hip machine - dunno what its called, but you hook one leg over the bar and push down - straighten the leg out. It works you ass anyway
first time using so experimenting with the weight.

(Each leg)

45kg 3x12
55kg4x12

maxed out the machine cos those were easy ^ just a warmup really.

so 70 kg each leg 1x21 - started to feel the burn there - Know the weight now for next time.
will have to just squat when i want to raise the weight on that I guess.

Double Leg raises on dips bars
1x21
1x15
1x12

leg raises from laying down
3x12
(these really start to burn )

Missed doing calves - completely forgot about them till I was driving home already.

Ill just slot them in tomorrow.

 

[Purefilth]

Chest/tri

No dips today - bars were taken, and theyre proper difficult after all the rest

Was pretty tired before i went, so I took 1 1/2microscoops of Jack3d - wow that stuff does get you going - lots of energy!



Incline press - 56kg 3x12
chest press - 56kg 1x12 49kg 3x12
Fly 49kg 1 x8 41kg 3x8

Tricep extension - 49kg 1x8 42kg 3x8

cable machine triceps extension(standing) 19 kg 4x12

laid on bench - hammer grip overhead - 12.5 kg 3x12

laid on bench -fly 12.5 kg each hand -2x12



picked up on calves from yesterday

Standing calf - 88kg 3x12

Thats all till next friday - have to go work in Wales again.

 

[JohnChops]

leg day!

Leg press - 70kg 3x12
Hip machine - dunno what its called, but you hook one leg over the bar and push down - straighten the leg out. It works you ass anyway
first time using so experimenting with the weight.

(Each leg)

45kg 3x12
55kg4x12

maxed out the machine cos those were easy ^ just a warmup really.

so 70 kg each leg 1x21 - started to feel the burn there - Know the weight now for next time.
will have to just squat when i want to raise the weight on that I guess.

Double Leg raises on dips bars
1x21
1x15
1x12

leg raises from laying down
3x12
(these really start to burn )

Missed doing calves - completely forgot about them till I was driving home already.

Ill just slot them in tomorrow.

i dont see squats :nervous: , if you can do em i suggest adding them in, possibly the #1 best workout for you and your body.

Good to see you putting in work. If you need any help with anything you can pm me, lifting is quite a hobby of mine

 

[Purefilth]

i dont see squats :nervous: , if you can do em i suggest adding them in, possibly the #1 best workout for you and your body.

Good to see you putting in work. If you need any help with anything you can pm me, lifting is quite a hobby of mine

3rd post bro
I'll hit the gym tomorrow, been out of town this week, making ££££

 

[Purefilth]

Afternoon spent digging a pond for my old man, then hit the gym for a brief session.

horizontal leg press - 79kgx12 70x12 70x12

wide grip chin ups x 12
close grip 2x8

seated row 12x49 8x56 6x63 4x70 then 12x49 again

bicep curls 6x17.5 8x12.5 then reverse grip 8x12.5

just a brief session - Couldnt be bothered realy, but I went in to keep motivated to go again this week a few times. Little sessions after some time away keeps the muscles remembering how to move.

Ill go hard tomorrow.

 

[Purefilth]

chested it today mostly

(weights all in Kg [1Kg = 2.2Lb])
2x12 dips full bodyweight (of course)

fly
12x35
8x42
6x49
4x56
12x35
incline press
12x35
8x42
6x49
4x56
12x35
chestpress
56kg 3x8

laid on bench 20Kg lift from behind head to over chest (name for this? cant remember)
2x12

didnt tear up on triceps today, just had them on secondary

 

[Purefilth]

Nice job...you are for real. You're sticking to it.

Keep up the great work.

Don't forget JohnChops' advice...hit those legs HARD and you'll see results fast. Leg press is good but hit that squat bar and practice the form with light weight until you feel comfortable. It took me weeks to feel comfortable free-weight squatting, and these days I squat on the Smith machine, and both ways produced some nice results in my quads and glutes.

Add front squats to really stengthen your core. You don't need heavy weight. Just bend to parallel and your legs and ass and core will get strong--and that'll help you lift even better on the upper body exercises.

Cheers man, on it. Just got back in town, so leg day ASAP. Not sure of max lift, but ill post what happens here

 

[Purefilth]

Thanks for the tips bro

 

[Purefilth]

Ok, legs today
Squats 45kg 3x12
Front squats jus over60kg 2x12 each leg
Straight leg deadlifts same weight 2x12
Deadlifts 2x12

Did bicep curls and reverse curls too

Did a bit of other stuff as well

Didn't really focus on a muscle group today - just trying to get back in the swing of it after working out of town for most of the month.

 

[Krueg]

Ok, legs today
Squats 45kg 3x12
Front squats jus over60kg 2x12 each leg
Straight leg deadlifts same weight 2x12
Deadlifts 2x12

Did bicep curls and reverse curls too

Did a bit of other stuff as well

Didn't really focus on a muscle group today - just trying to get back in the swing of it after working out of town for most of the month.

Sqwaats and Deathlifts on the same day... Rock on!

 

[Purefilth]

Sqwaats and Deathlifts on the same day... Rock on!

My azz hates me for that today! :crackup:

 

[Purefilth]

chest and tri.


Dips full bodyweight
2x12
Incline press
12x35kg
8x42kg
8x49kg
4x56kg
12x42kg

tri exten
12x28kg
8x35kg
8x40kg
6x45kg
4x50kg
12x35kg

Fly (sitting)
12x28kg
8x35kg
8x42kg
8x49kg
4x56kg
12x35kg

tricep push down - did about 6 sets in the same way as above, (12,+kg then 12+kg, then 8+kg then 8 +kg, then 3 [fail on 4th] back to the second weight used and on to fail [7th rep]) forget the weights used, but went to fail on the final 2 sets

did calves too, calf press 3 sets 12 x 88kg

and I think thats it

 

[Purefilth]

Yeah but keep doing those squats and deads and the ladies will LOVE your rock-hard azz for doing them!

thats the plan!

ok a little all over today - should be in town and able to get a routine going again this month

Lunges(front squats?)

17.5kg each hand x12 each leg warmup
17.5kg each hand bicep curls x12
17.5kg each hand shrugs x12

lunges 30kg each hand 2x12 each leg
squats 60kg 2x12

standing calves (pulled the right one last week, so taking it light)
12x43kg
12x52kg
8x61kg
8x70kg
6x79kg
4x88kg
12x61kg

seated row(kg)

12x35
12x41
8x49
6x56
4x63
12x41

chestfly(kg)
12x35
8x42
6x49
4x56
12x42


in for a proper one tomorrow biceps have been left out and lat pulls