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Old 06-18-2012, 04:54 PM   #9
DanB
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Join Date: Apr 2012
Location: Blackpool, England
Posts: 67
Training Exp: 4 years
Training Type: Bodybuilding
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DanB has made some very good postsDanB has made some very good postsDanB has made some very good postsDanB has made some very good postsDanB has made some very good postsDanB has made some very good postsDanB has made some very good postsDanB has made some very good postsDanB has made some very good postsDanB has made some very good postsDanB has made some very good posts
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OK! biceps/ shoulders DONE!

Ez curls (bar 7kgish) weight not including the bar -
wu -
5kg x20
wk -
45kg(20 + 2.5kg plate a side) x8
47.5kg x6
42.5kg x8

Db curls - weight each hand
wu -
12kg's(1 12kg db in each hand) x12
wk -
24kgs x6
24kgs x8
24kgs x8

Preacher curls - using the ez bar(7kg bar) - weight not including the bar
wk -
30kg(15kg plate a side) x12
35kg x8
20kg x20
20kg x20 (rested 10 seconds at 10 reps before getting the last 10 out)
the last 10 of each 20 rep set i was really concentrating on the stretch and squeeze.. it burned..

Smith military press - weight not including bar - no idea how much the bar weights so will call it 7kg -
wu -
20kg(10kg plate a side) x20
wk -
60kg x12
80kg x6
70kg x8

Machine shoulder press -
wk -
50kg x20
59kg x13

3 1/4 controlled neg and explosive positive.. was already quite fatigued at this point.. been a long day.. but no excuses

cable rear delt flyes - number is number on the cable plates e.g. 3,4 - 1 arm at a time
wk -
3 x12
4 x10
4 x11
enjoy these, can really let your arm strtch back across your body and let the resistance stretch your rear delt and get a nice isolated contraction through the positive.

lateral raise - dbs - weight is db per hand -
wu -
12kg's x12
20kg's x8 <drop set> 12kg's x8
16kg's x8

front db raises - weight is db per hand -
wu -
12kg's x12
wk -
18kg's x10
18kg's x10 pain.

Overall -
good workout still getting used to training in the evening but think im adapting well.. looking forward to killing every workout at 200% over the next 16 weeks.. determined I will lose some fat and gain some muscle and strength eating clean as possible.. want my usb cable to arrive so i can start putting pics/ vids up etc.. hurry up royal mail!

BRING IT!
__________________
Dan's training log, I will get there.

Theres no such thing as a rest day, its a lifestyle that requires work everyday,
Bring it
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