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#372578 - 12/02/07 02:25 PM Tom's Log
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 834
Loc: England
As the title says! This will help me keep my cocentration and motivation up. My pecs, shoulders and biceps have already pumped up slightly after 1 week so much for a few years to see some results!

My triceps have always been slow to grow ill try hitting them with skullcrushers this week.

Current Stats

6 foot
82KG
18.6% Body Fat

Bench: 40KG
Squat: 65KG

My routine following week one:

Tues: Chest and Abs
Bench: 4x8-(35-40KG)
Incline Flye: 4x8-10-(25KG)
Incline Press: 4x8-(40KG)
Weighted Cruch: 4x8-10-(10KG)

Wed: Legs
Squat: 4x8-10-(65KG)
Leg Curls: 4x8-10-(55KG)
Leg Press: 4x8-10-(110KG)
Calve Raise: 3x8-10-(60KG)

Thurs: Back and Bi's
Weighted Chins/Lat Pulldown: 4x8-10-(45KG)
Seated Rows: 4x6-8-(45KG)
Shrugs: 4x8-10-(60KG)
Barbell Curls: 4x8-10-(25/30KG)

Friday: Shoulders and Tri's
Barbell Overhead Press: 4x6-8-(40KG)
Lateral Raise: 4x8-10-(16/18KG)
Dumbell Press: 3x8-10-(25/30KG)
Pushdowns/Skull crushers: 4x8-10-(30kg/)

Goals:
Currently cutting for 2 weeks to decrease body fat level.
Increase Bench, Squat and Pullups.
Build some lean muscle.

Today i had to eat: Pasty for Breakfast (naughty me), Tuna Sandwich for lunch. Fat Free Cottage cheese and a slice of fish for Tea, i will start properly cutting tomorrow.

Next post tuesday...


Edited by Tom2199 (12/02/07 02:27 PM)
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#372579 - 12/02/07 04:46 PM Re: Tom's Log [Re: Tom2199]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Cut out the shrugs and I would probably put a rest day between Legs and Back. I dont know your schedule, but that would be better in that you can work out on saturday instead of friday and have a 2-day rest after that(sunday and monday)...unless it conflicts with your schedule.
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#372580 - 12/02/07 10:11 PM Re: Tom's Log [Re: THEGENERAL]
Ryan_from_Texas Offline
Member

Registered: 06/15/07
Posts: 47
i dont see any reason to lose the shrugs since your bodybuilding but i am curious to how you seem to lift similar weight on flat bench and shoulder press. I find that i can lift more on the flat bench

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#372581 - 12/03/07 02:26 AM Re: Tom's Log [Re: Ryan_from_Texas]
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 834
Loc: England
i use the smith machine for shoulder press is why

why cut out the shrugs?
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#372582 - 12/03/07 03:54 PM Re: Tom's Log [Re: Tom2199]
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 834
Loc: England
Tomorrows routine...

1:30pm - Diet supplement shake, 1 1/2 scoop of whey, 1 banana mixed in blender

2:30pm-
Bench: 4x8 (35/35/40/40) +5KG for 2 sets
Incline Flye: 4x8 (25KG)
Incline Press: 4x8 (40KG)
Weighted Cruch: 4x10 (12.5KG) +2.5KG

5:30pm - tub of fat free cottage cheese, chicken breast, ham, vegtables and a slice of granary bread.
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#372583 - 12/03/07 11:36 PM Re: Tom's Log [Re: Tom2199]
jasperdaman Offline
Member

Registered: 12/20/06
Posts: 367
Loc: Australia
leave the shrugs your workout looks fine to me, am i right in saying that you made this routine with Cords help? if so just leave it as it is as Cord knows whats hes talking about.

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#372584 - 12/04/07 12:41 PM Re: Tom's Log [Re: Tom2199]
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 834
Loc: England
Quote:

Tomorrows routine...

1:30pm - Diet supplement shake, 1 1/2 scoop of whey, 1 banana mixed in blender

2:30pm-
Bench: 4x8 (35/35/40/40) +5KG for 2 sets
Incline Flye: 4x8 (25KG)
Incline Press: 4x8 (40KG)
Weighted Cruch: 4x10 (12.5KG) +2.5KG

5:30pm - tub of fat free cottage cheese, chicken breast, ham, vegtables and a slice of granary bread.




Todays routine complete, iv moved up to 30kg on incline flyes for 1 set. I completed 8 reps easily on the flat bench with 40kg so next week i will increase the weight to 45kg (nearly 2 20kg plates!)

i also added 5kg to the incline press for 2 sets.

So thats some small strength gains in 1 week on the chest and im cutting...
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#372585 - 12/04/07 12:42 PM Re: Tom's Log [Re: jasperdaman]
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 834
Loc: England
Quote:

leave the shrugs your workout looks fine to me, am i right in saying that you made this routine with Cords help? if so just leave it as it is as Cord knows whats hes talking about.




i sorted out the routine with cord, also i like the shrugs they hit my back and shoulders nicley.
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#372586 - 12/05/07 10:19 AM Re: Tom's Log [Re: Tom2199]
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 834
Loc: England
Squat: 4x8-10-(65KG)
Leg Curls: 4x8-10-(50/55KG)
Leg Press: 4x8-10-(110/150KG)
Calve Raise: 3x8-10-(60/65KG)
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#372587 - 12/06/07 11:24 AM Re: Tom's Log [Re: Tom2199]
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 834
Loc: England
Weighted Chins/Lat Pulldown: 4x8-10-(50KG)
Seated Rows: 4x6-8-(52.5KG)
Shrugs: 4x8-10-(60KG)
Barbell Curls: 4x8-10-(25/30KG)
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