Mid's Weightlifting Journal

[mid_au]

10/5 2005 (Chest, Shoulders, Triceps)

Hey guys, just finished my workout so im stuffed. I made some good gains this week again! I managed to gain around 1.5-2kg since last week too.

Cheers



10/5 2005 (Chest, Shoulders, Triceps)

Bench Press:

50kg x 8
52kg x 4
53kg x 2
54kg x 2
50kg x 5

Incline Dumbell Flyes:

16.5kg x 13

Shoulder Press:

30kg x 6
31kg x 4
32kg x 3
33kg x 2
30kg x 3

Shrugs:

60kg x 11
62.5kg x 9
65kg x 8
67.5kg x 7

 

[Double]

you get stronger very fast man!

 

[mid_au]

12/5 2005 (Legs)

Heres my legs workout from a couple of days ago..



12/5 2005 (Legs)

Squats:

49kg x 10
52kg x 8
54kg x 4
56kg x 4
49kg x 6

Leg Extensions:

50kg x 10

Stiff-Legged Deadlifts:

67.5kg x 7
70kg x 6
73kg x 5
73kg x 5
67.5kg x 6

Hamstring Curl:

40kg x 11

Calve Raises:

70kg x 8
70kg x 8

Cheers guys

 

[mid_au]

14/5 2005 (Back, Biceps)

I tried bent over rows this week cos i didnt like one-arm rows and my form was pretty bad..



14/5 2005 (Back, Biceps)

Wide Grip Pull-ups:

Reps: 9, 6, 5, 5.

Bent Over Rows:

25kg x 13
35kg x 10
40kg x 6
40kg x 5

Standing Dumbell Curls:

14kg x 6
14kg x 4
14kg x 3
14kg x 4

Bar Reverse Curls:

20kg x 6
20kg x 5

 

[mid_au]

I'm really feeling the workout i did yesterday, i think the bent over rows work my back better than the one-arm rows did so im going to stick with them. I hopped on the scales today and weighed in at 72kg, so im slowly gaining some weight

catch yas

 

[Lifeforce]

Good workt here mid_au. bent over rows is superior IMO to the one arm dbrows. Stick with them. Try leaning forward alot so you hit the lats directly if you don't already. Otherwise the traps will involved and you already do shrugs.

Anyways, keep it comming, it's great to read your journal.

 

[mid_au]

17/5 2005 (Chest, Shoulders, Triceps)

Hey guys,

I felt a bit weak today, i think i might be getting sick. Also need to eat more ive been slacking off lately.. anyway heres the workout!

Cheers


17/5 2005 (Chest, Shoulders, Triceps)

Bench Press:

52kg x 7
53kg x 4
54kg x 3
55kg x 2
52kg x 2

Incline Dumbell Flyes:

16.5kg x 13

Shoulder Press:

30kg x 7
31kg x 4
32kg x 4
33kg x 2
30kg x 4

Shrugs:

60kg x 10
65kg x 9
68kg x 7
71kg x 7

 

[gav]

strong lifts bud, keep it up
and keep up the eating, that's the hardest bit

 

[mid_au]

19/5 2005 (Legs)

Hey guys! Not much progress this week, my gains are slowing down. I dont feel much of a stretch when im doing stiff legged deads, i might try using a platform next week.



19/5 2005 (Legs)

Squats:

52kg x 8
54kg x 6
56kg x 4
58kg x 3
52kg x 6

Leg Extensions:

50kg x 15

Stiff-Legged Deadlifts:

67.5kg x 8
73kg x 6
73kg x 5
73kg x 5
67.5kg x 8

Hamstring Curl:

40kg x 10

Calve Raises:

73kg x 10
73kg x 10

 

[mid_au]

21/5 2005 (Back, Biceps)

21/5 2005 (Back, Biceps)

Wide Grip Pull-ups:

Reps: 9, 6, 5, 5.

Bent Over Rows:

40kg x 8
42.5kg x 6
45kg x 4
47.5kg x 4

Standing Dumbell Curls:

14kg x 6
14kg x 4
15kg x 3
15kg x 2

Bar Reverse Curls:

20kg x 7
20kg x 6

 

[mid_au]

24/5 2005 (Chest, Shoulders, Triceps)

Well i just finished my workout and im sorta bummed cos i didnt make any real gains. My benching even went down some from last workout. I'm thinking of taking a week off, its been over 8 weeks since i started lifting seriously (i started this journal a few weeks after i started). What do you guys think?



24/5 2005 (Chest, Shoulders, Triceps)

Bench Press:

52kg x 6
53kg x 5
54kg x 3
55kg x 1
52kg x 3

Incline Dumbell Flyes:

16.5kg x 13

Shoulder Press:

31kg x 6
32kg x 3
33kg x 2
34kg x 2
31kg x 3

Shrugs:

68kg x 9
70kg x 7
73kg x 7
73kg x 7

 

[Lifeforce]

Take one week off, that would do you good. Try to increase the rep range a little in your benching. If you bodybuild, the actual weight is not as important as the muscle hypertrophy. Try to keep between 4-8 reps with good form and work your way from there.

It's only natural you lift a little less some week if you push yourself upwards every time, don't worry about it. Have some ice cream and go sit in the sun =)

 

[Double]

i think your stats are good for 8weeks!

 

[semag]

take a week off, come back with a new routine.

I know i've been posting this all over the boards, but it's an amazing routine.

stolen from another board...

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick 2 of the three listed as long as one is squats)
heavy abs 2 x 20
Calves (your choice of exercise) 2 x 10

Wednesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Friday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
heavy abs 2 x 20
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

 

[mid_au]

Well i took almost a week off, and now im back with a new routine (thanks to semag!). Heres the first workout.

31/5 2005

Squats:

54kg x 7
54kg x 7 Can go heavier

Box Squats:

40kg x 8
40kg x 7

First time trying box squats, i wasnt sure what to expect so i used low weights. I feel like it works my hamstrings better than normal squats?!

Calf Raises:

73kg x 11
73kg x 11

I need to buy more weights !

Cheers

 

[semag]

I need to buy more weights !

Damn straight.

And if EFFORT stops by this thread, he'll know exactly who's routine that really is

 

[mid_au]

02/5 2005

Hey guys.. i do my workouts at home and my bench is fairly narrow, i cant get a wide grip on the bar too well.. so that was a bit hard. Also my first time doing incline benches, i wasnt sure how heavy to go.

cheers



02/5 2005

Wide Grip Flat Bench:

45kg x 9
50kg x 5

Incline medium grip bench:

40kg x 7
45kg x 4

Weighted Dips:

15.5kg x 7
15.5kg x 6

Upright Rows:

30kg x 13