I'm a long way from where I want to be, so i'm going to use this log to monitor progress and ensure I keep heading in the right direction.
2008 Starting Stats:
Height: 5'4
Weight: 63KG
Bench: 80KGx2
Deadlift: 115x3
Squat 100x5
I'm starting 2008 with a HST routine which looks like
Workout A
Squats
SLDL
Incline DB Bench Press
Chins
Upright Row
Close grip bench press
Standing Calf Raise
Workout B
Squats
Bent Over Row
Dips
Military Press
Barbell Curls
Shrugs
Standing Calf Raise
DB Flyes (Optional)
For the 5x5
Workout A
Deadlifts
Incline Dumbbell Press
Chins
Arnold Press
Workout B
Squats
Bent over Row
Dips
Military Press
Road to stardom
Road to stardom
by Wardie on Fri Jan 25, 2008 10:48 pm
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Fri Jan 25, 2008 10:49 pm
12/01/2008
Workout A - Light
Squat:
15x45KG, 15x45KG
SLDL:
15x24KG, 15x24KG
Incline DB Bench Press:
15x10KG, 15x10KG
Chins:
15xBodyweight, 15xBodyweight
Upright Row:
15x30KG, 15x30KG
Close grip bench press:
15x24KG, 15x26.5KG
Calf Raises:
15x50KG, 15x50KG
Workout A - Light
Squat:
15x45KG, 15x45KG
SLDL:
15x24KG, 15x24KG
Incline DB Bench Press:
15x10KG, 15x10KG
Chins:
15xBodyweight, 15xBodyweight
Upright Row:
15x30KG, 15x30KG
Close grip bench press:
15x24KG, 15x26.5KG
Calf Raises:
15x50KG, 15x50KG
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Fri Jan 25, 2008 10:50 pm
15/01/2008
Workout B - Light
Squats
15x50KG, 15x50KG
Bent Over Row
15x34KG, 15x34KG
Dips
15xBodyweight, 15xBodyweight
Military Press
15x14KG, 15x14KG
Barbell Curls
15x13KG, 15x13KG
Shrugs
15x29KG, 15x29KG
Standing Calf Raise
15x50KG, 15x50KG
DB Flyes
15x7.5KG, 15x7.5KG
Workout B - Light
Squats
15x50KG, 15x50KG
Bent Over Row
15x34KG, 15x34KG
Dips
15xBodyweight, 15xBodyweight
Military Press
15x14KG, 15x14KG
Barbell Curls
15x13KG, 15x13KG
Shrugs
15x29KG, 15x29KG
Standing Calf Raise
15x50KG, 15x50KG
DB Flyes
15x7.5KG, 15x7.5KG
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Fri Jan 25, 2008 10:50 pm
17/01/2008
Workout A - Moderate
Squat:
15x55KG, 15x55KG
SLDL:
15x30KG
Incline DB Bench Press:
15x12.5KG, 15x12.5KG
Chins:
15xBodyweight, 15xBodyweight
Upright Row:
15x35KG, 15x35KG
Close grip bench press:
15x30KG, 15x30KG
Calf Raises:
15x50KG, 15x50KG
Workout A - Moderate
Squat:
15x55KG, 15x55KG
SLDL:
15x30KG
Incline DB Bench Press:
15x12.5KG, 15x12.5KG
Chins:
15xBodyweight, 15xBodyweight
Upright Row:
15x35KG, 15x35KG
Close grip bench press:
15x30KG, 15x30KG
Calf Raises:
15x50KG, 15x50KG
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Fri Jan 25, 2008 10:51 pm
20/01/2008
Workout B - Moderate
Squats
15x60KG, 15x60KG
Bent Over Row
15x40KG, 15x40KG
Dips
15xBodyweight + 2.5KG, 15xBodyweight+2.5KG
Military Press
12x24KG
Barbell Curls
15x15KG, 15x15KG
DB Flyes
15x10KG, 15x10KG
Workout B - Moderate
Squats
15x60KG, 15x60KG
Bent Over Row
15x40KG, 15x40KG
Dips
15xBodyweight + 2.5KG, 15xBodyweight+2.5KG
Military Press
12x24KG
Barbell Curls
15x15KG, 15x15KG
DB Flyes
15x10KG, 15x10KG
Last edited by Wardie on Tue Jan 29, 2008 8:37 pm, edited 3 times in total.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Fri Jan 25, 2008 10:52 pm
22/01/2008
Workout A - Heavy
Squat:
15x64G, 15x64KG
SLDL:
10x44KG
Incline DB Bench Press:
15x15KG, 15x17.5KG - PB (+2.5KG)
Chins:
15xBodyweight, 15xBodyweight + 2.5KG - PB (+2.5KG)
Upright Row:
15x44KG, 15x44KG
Close grip bench press:
15x34KG, 15x41.5KG - PB (+7.5KG)
Calf Raises:
15x80KG
Workout A - Heavy
Squat:
15x64G, 15x64KG
SLDL:
10x44KG
Incline DB Bench Press:
15x15KG, 15x17.5KG - PB (+2.5KG)
Chins:
15xBodyweight, 15xBodyweight + 2.5KG - PB (+2.5KG)
Upright Row:
15x44KG, 15x44KG
Close grip bench press:
15x34KG, 15x41.5KG - PB (+7.5KG)
Calf Raises:
15x80KG
Last edited by Wardie on Fri Jan 25, 2008 10:55 pm, edited 1 time in total.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Fri Jan 25, 2008 10:54 pm
24/01/2008
Workout B - Heavy
Squats
15x70KG, 15x75KG - PB
Bent Over Row
15x44KG, 15x50KG - PB
Dips
15xBodyweight + 5KG, 15xBodyweight+7.5KG - PB
Military Press
15x24KG, 15x30KG - PB
DB Concentration curls
15x10KG, 15x10KG
Shrugs
15x34KG, 15x44KG
DB Flyes
15x15KG, 15x15KG - PB
Solid session, really impressed and I feel like HST is going to do my physique many favours. PBs is every lift except Shrugs which i'm still experimenting with so wasn't going too heavy. The DB curls I did for a change, they were pretty difficult but felt oh so good.
The flyes were HARD, but I loved it.
Workout B - Heavy
Squats
15x70KG, 15x75KG - PB
Bent Over Row
15x44KG, 15x50KG - PB
Dips
15xBodyweight + 5KG, 15xBodyweight+7.5KG - PB
Military Press
15x24KG, 15x30KG - PB
DB Concentration curls
15x10KG, 15x10KG
Shrugs
15x34KG, 15x44KG
DB Flyes
15x15KG, 15x15KG - PB
Solid session, really impressed and I feel like HST is going to do my physique many favours. PBs is every lift except Shrugs which i'm still experimenting with so wasn't going too heavy. The DB curls I did for a change, they were pretty difficult but felt oh so good.
The flyes were HARD, but I loved it.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Sat Jan 26, 2008 3:50 pm
26/01/2008
Workout A - Light
Leg Extension
15x35KG, 10x35KG
Leg Curl
10x30KG, 10x30KG
Incline DB Bench Press:
10x15KG, 10x15KG, 10x15KG
Chins:
10xBodyweight + 2.5KG, 10xBodyweight + 2.5KG, 10xBodyweight + 2.5KG
Upright Row:
10x30KG, 10x30KG, 10x30KG
Close grip bench press:
10x34KG, 10x34KG, 10x34KG
Calf Raises:
Lots.....
Start of the 3x10 phase today.
Took it easy today and avoided any back work because it felt a little off so I decided to play it safe. Nothing much else to say.
Workout A - Light
Leg Extension
15x35KG, 10x35KG
Leg Curl
10x30KG, 10x30KG
Incline DB Bench Press:
10x15KG, 10x15KG, 10x15KG
Chins:
10xBodyweight + 2.5KG, 10xBodyweight + 2.5KG, 10xBodyweight + 2.5KG
Upright Row:
10x30KG, 10x30KG, 10x30KG
Close grip bench press:
10x34KG, 10x34KG, 10x34KG
Calf Raises:
Lots.....
Start of the 3x10 phase today.
Took it easy today and avoided any back work because it felt a little off so I decided to play it safe. Nothing much else to say.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Richard on Sat Jan 26, 2008 4:07 pm
Plenty of PBs Wardie, well done mate.
How long have you been doing HST? IIRC you were doing push, pull, legs before weren't you?
How long have you been doing HST? IIRC you were doing push, pull, legs before weren't you?
- Richard
- Ultimate Contributor
- Posts: 3160
- Joined: Fri Jan 25, 2008 8:53 pm
Re: Road to stardom
by Wardie on Sat Jan 26, 2008 4:16 pm
This is my first attempt at HST. You're right I was doing a typical PPL.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by GymBunny on Sun Jan 27, 2008 12:54 am
Great going on the PB there Wardie. How do you find HST compared to PPL?
I really like the look of this training style
I really like the look of this training style
Mens sana in corpore sano
Never look back with regrets and think "what if" for that way madness lies. There are those that will envy you and try and undermine you. They are not worth your time.
Never look back with regrets and think "what if" for that way madness lies. There are those that will envy you and try and undermine you. They are not worth your time.
-
GymBunny - Ultimate Contributor
- Posts: 5139
- Joined: Fri Jan 25, 2008 7:40 pm
- Location: homeless
Re: Road to stardom
by Wardie on Sun Jan 27, 2008 1:59 pm
GymBunny wrote:Great going on the PB there Wardie. How do you find HST compared to PPL?
I really like the look of this training style
I'm enjoying it a lot, certainly does make a change from the PPL split I was following. I'd had my eye on it for a while, and no one had ever said a single bad word about it, and now I know why
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Alex on Sun Jan 27, 2008 2:22 pm
Great to see you're settling into HST nicely.
Keep it going
Keep it going
'Behave like you are the best...and you'll have the best chance of being the best you can be.'
'Be effective: do what works...and keep doing it.'
'Bask in the turbulence of my magnificence.'
'Be effective: do what works...and keep doing it.'
'Bask in the turbulence of my magnificence.'
-
Alex - Ultimate Contributor
- Posts: 10565
- Joined: Fri Jan 25, 2008 10:05 am
Re: Road to stardom
by Wardie on Tue Jan 29, 2008 8:37 pm
29/01/2008
Workout B - Light
Squats
10x65KG, 10x65KG, 10x65KG
Bent Over Row
10x40KG, 10x40KG, 10x40KG
Dips
10xBodyweight +5KG, 10xBodyweight +5KG, 10xBodyweight +5KG
Military Press
10x24KG, 10x24KG, 10x24KG
Barbell Curls
10x18KG, 10x18KG, 10x18KG
DB Flyes
10x12.5KG, 10x12.5KG, 10x12.5KG
Shrugs
12x44KG, 12x44KG
Calf raises
15x44KG
Back felt ok when squatting and rowing which is good. Nothing much else to report, looking forward to the heavy sessions.
Had to rush the shrugs and calf raises because of the time.
Workout B - Light
Squats
10x65KG, 10x65KG, 10x65KG
Bent Over Row
10x40KG, 10x40KG, 10x40KG
Dips
10xBodyweight +5KG, 10xBodyweight +5KG, 10xBodyweight +5KG
Military Press
10x24KG, 10x24KG, 10x24KG
Barbell Curls
10x18KG, 10x18KG, 10x18KG
DB Flyes
10x12.5KG, 10x12.5KG, 10x12.5KG
Shrugs
12x44KG, 12x44KG
Calf raises
15x44KG
Back felt ok when squatting and rowing which is good. Nothing much else to report, looking forward to the heavy sessions.
Had to rush the shrugs and calf raises because of the time.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Dtlv74 on Tue Jan 29, 2008 10:53 pm
Am enjoying your journal Wardie - is really nice to see someone else 'discovering' HST and realising how much fun it is . I think we have to thank Bison for this, but let's not tell him or it'll go to his head!!!
. I think we have to thank Bison for this, but let's not tell him or it'll go to his head!!!-
Dtlv74 - Ultimate Contributor
- Posts: 3043
- Joined: Fri Jan 25, 2008 8:50 pm
- Location: SW England
Re: Road to stardom
by Wardie on Thu Jan 31, 2008 7:48 pm
Dtlv74 wrote:Am enjoying your journal Wardie - is really nice to see someone else 'discovering' HST and realising how much fun it is
Glad you are
It's really good fun, I crave the final heavy workouts so much.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Thu Jan 31, 2008 7:55 pm
31/01/2008
Workout A - Moderate
Squats
8x44KG, 8x44KG (A2G), 10x70KG, 10x70KG
Incline DB Bench Press
10x17.5KG, 10x17.5KG, 10x17.5KG
Chins
10xBodyweight + 5KG, 10xBodyweight + 5KG, 10xBodyweight + 5KG
Upright Row
10x35KG, 10x30KG, 10x30KG
Close grip bench press
10x40KG, 10x40KG, 10x40KG
Calf Raises
20x50KG, 20x50KG
Took it relatively easy on the squats to see how my back was doing. Didn't want to try SLDLs and risk my back playing up, i'll start throwing in some leg curls. I HATE calf raises, will a passion. I really need to put more effort into them if I want results.
Workout A - Moderate
Squats
8x44KG, 8x44KG (A2G), 10x70KG, 10x70KG
Incline DB Bench Press
10x17.5KG, 10x17.5KG, 10x17.5KG
Chins
10xBodyweight + 5KG, 10xBodyweight + 5KG, 10xBodyweight + 5KG
Upright Row
10x35KG, 10x30KG, 10x30KG
Close grip bench press
10x40KG, 10x40KG, 10x40KG
Calf Raises
20x50KG, 20x50KG
Took it relatively easy on the squats to see how my back was doing. Didn't want to try SLDLs and risk my back playing up, i'll start throwing in some leg curls. I HATE calf raises, will a passion. I really need to put more effort into them if I want results.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Fri Feb 01, 2008 10:39 am
I can't wait to get back to the two heavy sessions.
The hardest part of HST for me has been the frustration I get from not hitting is hard every time I step into the gym (well... my garage).
I'm determined to make a lot of good progress this year, even more so than in my first year.
The hardest part of HST for me has been the frustration I get from not hitting is hard every time I step into the gym (well... my garage).
I'm determined to make a lot of good progress this year, even more so than in my first year.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Sun Feb 03, 2008 12:57 pm
02/02/2008
Workout B - Moderate
Leg Extension
15x35KG, 15x35KG, 15x35KG
Leg Curl
15x30KG, 15x30KG
Bent Over Row
10x44KG, 10x44KG, 10x44KG
Dips
10xBodyweight + 10KG, 10xBodyweight + 10KG, 10xBodyweight + 10KG
Military Press
10x26KG, 10x26KG, 10x24KG
Barbell Curls
10x22KG, 10x22KG, 10x20KG
DB Shrugs
10x15KG, 10x15KG, 10x15KG
DB Flyes
10x15KG, 10x15KG, 10x15KG
Pretty good workout. I'm rough as toast today though. Really going to take some time off drinking and focus on my training and other things.
Workout B - Moderate
Leg Extension
15x35KG, 15x35KG, 15x35KG
Leg Curl
15x30KG, 15x30KG
Bent Over Row
10x44KG, 10x44KG, 10x44KG
Dips
10xBodyweight + 10KG, 10xBodyweight + 10KG, 10xBodyweight + 10KG
Military Press
10x26KG, 10x26KG, 10x24KG
Barbell Curls
10x22KG, 10x22KG, 10x20KG
DB Shrugs
10x15KG, 10x15KG, 10x15KG
DB Flyes
10x15KG, 10x15KG, 10x15KG
Pretty good workout. I'm rough as toast today though. Really going to take some time off drinking and focus on my training and other things.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Mon Feb 04, 2008 3:44 pm
I think i'm getting back problems from BORs so i'm looking at replacing them now.
Do you think I should just change to the one arm DB alternative, or switch to wide grip pull ups? I'm thinking that one arm probably keeps my routine balanced and would be the easiest to change to.
Do you think I should just change to the one arm DB alternative, or switch to wide grip pull ups? I'm thinking that one arm probably keeps my routine balanced and would be the easiest to change to.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Rab on Mon Feb 04, 2008 3:56 pm
try tbar rows in place of bb rows.. they place a little less stress int the lower back
imo, the best tbars are the old school ones - jam an olly bar into the corner of the room or im my case a piece of steel structure and use a v-handle from the cable rows or lat pulldown. Alex t uses them (or used to). I imagne this is how he does them also.
Rab
imo, the best tbars are the old school ones - jam an olly bar into the corner of the room or im my case a piece of steel structure and use a v-handle from the cable rows or lat pulldown. Alex t uses them (or used to). I imagne this is how he does them also.
Rab
-
Rab - Ultimate Contributor
- Posts: 7939
- Joined: Sun Jan 27, 2008 5:11 pm
- Location: Glasgow
Re: Road to stardom
by Wardie on Tue Feb 05, 2008 8:28 pm
05/02/2008
Workout A - Heavy
Squats
8x44KG, 10x75KG, 10x75KG
Leg Curl
20x30KG
Incline DB Bench Press
10x20KG, 10x25KG - PB
Chins
10xBodyweight + 7.5KG, 10xBodyweight + 10KG - PB
Upright Row
10x40KG, 10x44KG - PB
Close grip bench press
10x44KG, 10x51.5KG - PB
Calf Raises
20x50KG, 20x50KG
Good workout, few PBs........
I FORGOT IT WAS 3x10 for **** sake. Really unhappy now :\
Workout A - Heavy
Squats
8x44KG, 10x75KG, 10x75KG
Leg Curl
20x30KG
Incline DB Bench Press
10x20KG, 10x25KG - PB
Chins
10xBodyweight + 7.5KG, 10xBodyweight + 10KG - PB
Upright Row
10x40KG, 10x44KG - PB
Close grip bench press
10x44KG, 10x51.5KG - PB
Calf Raises
20x50KG, 20x50KG
Good workout, few PBs........
I FORGOT IT WAS 3x10 for **** sake. Really unhappy now :\
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Thu Feb 07, 2008 2:07 pm
Thanks!
Got a bit of a cold at the moment (feels more like a cold then overtraining but I guess it is possible). I'm going to pusg through my final heavy 10 rep workout tonight with a little caffiene and ALCAR and then get some real rest and possibly skip my first 5x5 light workout, or at least delay it.
Got a bit of a cold at the moment (feels more like a cold then overtraining but I guess it is possible). I'm going to pusg through my final heavy 10 rep workout tonight with a little caffiene and ALCAR and then get some real rest and possibly skip my first 5x5 light workout, or at least delay it.
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Re: Road to stardom
by Wardie on Fri Feb 08, 2008 5:15 pm
08/02/2008
Workout B - Heavy
Squat
20x24KG (Warmup)
Leg Extension
15x35KG, 15x35KG, 15x35KG
Leg Curl
10x30KG, 10x30KG, 10z30KG
Bent over DB Row
10x20KG, 10x30KG, 10x35KG - PB
Dips
10xBodyweight + 10KG, 10xBodyweight + 15KG, 10xBodyweight + 20KG - PB
Military Press
10x29KG, 10x31.5KG, 10x31.5KG - PB
Barbell Curls
10x24KG, 10x24KG, 10x24KG - PB
DB Flyes
10x15KG, 10x15KG, 10x17.5KG - PB
Good workout. Dips felt really good and had to push hard, flyes were also very difficult. The physique is coming on well and so's the strength
Workout B - Heavy
Squat
20x24KG (Warmup)
Leg Extension
15x35KG, 15x35KG, 15x35KG
Leg Curl
10x30KG, 10x30KG, 10z30KG
Bent over DB Row
10x20KG, 10x30KG, 10x35KG - PB
Dips
10xBodyweight + 10KG, 10xBodyweight + 15KG, 10xBodyweight + 20KG - PB
Military Press
10x29KG, 10x31.5KG, 10x31.5KG - PB
Barbell Curls
10x24KG, 10x24KG, 10x24KG - PB
DB Flyes
10x15KG, 10x15KG, 10x17.5KG - PB
Good workout. Dips felt really good and had to push hard, flyes were also very difficult. The physique is coming on well and so's the strength
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.
Get 5% off your first BSD order with code BSD20
Get 5% off your first BSD order with code BSD20
- Wardie
- Dedicated Member
- Posts: 1392
- Joined: Fri Jan 25, 2008 10:42 pm
- Location: Cumbria
Who is online
Users browsing this forum: Google [Bot] and 28 guests