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Old 02-07-2012, 07:39 AM   #21
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Workout 1 : Chest + Triceps

Flat bench Press press (4x8)
[Goal] Actual
[50kg x8] 50kg x8
[60kg x8] 60kg x8
[65kg x8] 65kg x7
[70kg x8] 70kg x5

Single rep of 75kg - PR

Assistance

Incline dumbell press (4x8)
22kg x8
24kg x8
26kg x7
26kg x6

Close grip bench press (4x8)
45kg x8
50kg x8
55kg x8
60kg x6

Cable Crossovers (4x8)
16.25kg x8 (x4)

Skull Crushers
7.5kg plates each side of ez bar x8 (x4)

Notes:
Really enjoyed this workout. Got a great pump.
Looking forward to seeing improvements each week
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Old 02-07-2012, 07:00 PM   #22
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Lots of great work Jordan. Nicely done.
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Old 02-08-2012, 06:46 AM   #23
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Originally Posted by BendtheBar View Post
Lots of great work Jordan. Nicely done.
Thanks Steve.

Going to find my 1 rep max for bench, squat and deadlift on Sunday and compare it in a few months again
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Old 02-08-2012, 06:56 AM   #24
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Workout 2 :

Deadlift (4x8)
[Goal] Actual (Last week)
[60x8] 60x8 (50x8)
[80x8] 80x8 (70x8)
[90x8] 90x8 (80x8)
[100x8]100x6 (90x6)


Assistance

Lat Pulldown (4x8)
60kg x8
65kg x8
70kg x7
70kg x5

Dumbell Rows (4x8)
22kg x8
24kg x8
26kg x8
26kg x8

Ez bar curls (4x8)
25kg x8
30kg x8
35kg x8
37.5kg x 4


Notes:
Slight improvements on last weeks lifts.
Feeling very sore today!
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Old 02-08-2012, 07:09 AM   #25
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nice improvements on the DL

just remember slow and steady.
Rome wasnt built in a day.
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Old 02-11-2012, 04:44 AM   #26
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Workout 2 : Shoulders + Traps

Dumbell Shoulder press (4x8)
[Last Week] This week
[18kgs x8] 22kgs x8
[20kgs x8] 22kgs x8
[22kgs x6] 24kgs x8
[22kgs x5] 24kgs x6
[24kgs x1] 26kgs x8


Assistance

Seated dumbell lateral raises (4x8)
8kg x8
8kg x8
8kg x8
8kg x8

Dumbbell front raises
6kg's x8
8kg's x7
8kg's x6

Barbell Shrugs
80kg x16 (4 sets)

Notes:
I was feeling shoulder pain during this session?
I warmed up correctly..

From this image the pain seems to be coming from a ligament area.
Is there any reason for this or how do I build it up?
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Old 02-11-2012, 05:21 AM   #27
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Good progress! Do you roll your shoulders while shrugging? That can cause pain, and shoul be avoided for other purposes than rehab (very light) in my experience.
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Old 02-11-2012, 05:24 AM   #28
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Quote:
Originally Posted by big_swede View Post
Good progress! Do you roll your shoulders while shrugging? That can cause pain, and shoul be avoided for other purposes than rehab (very light) in my experience.
ill post a vid showing how I do shrugs but i dont think it was from that.
I think it came from the shoulder pressing.
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Old 02-11-2012, 05:29 AM   #29
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Quote:
Originally Posted by JordanK91 View Post
ill post a vid showing how I do shrugs but i dont think it was from that.
I think it came from the shoulder pressing.
Looking at a comparison from this week to last, your shoulder press was massively more intense. Perhaps this is a very simple reason?
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Old 02-11-2012, 05:42 AM   #30
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Quote:
Originally Posted by Kuytrider View Post
Looking at a comparison from this week to last, your shoulder press was massively more intense. Perhaps this is a very simple reason?
yeah i made a big jump in weight but got the reps out.
I presumed the reasons I made the jump was due to newbie gains?
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