The journal

[Uk Boy]

ARMS

Close grip bench 5 x 5 - 36
Pushdowns 2 x 10 - 40
Tri Dip with feet on bench - 2 x 10 - 13
Barbell curls 5 x 5 - 42.5
Stand alt dumbbell curls 2 x 10 - 14 missed
Cable curl 2 x 10 - 10 missed

 

[Uk Boy]

CHEST & CALVES

Incline bench 5 x 5 - 46 *-2
Parallel bar dips 3 x 8-10
Pec deck with handles 2 x 8-10 - 9

Standing calf raise 3 x 20 - 15,20,25,30
Seated calf raise 3 x 20 - 40,60,80
Calf rock on leg press 4 x 20 - 80,120,160,200.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 72.5
Wide grip chins 2 x 8,5
Barbell Rows 2 x 10 - 30
Straightarm cable pullover 2 x 10 - 10
Dumbbell shrugs 2 x 10 - 26
Military press 5 x 5 - 34.5
Side laterals 2 x supersets. 5,6,8,9 x 15,12,10,8.
Front Barbell raise 2 x 12 - 20
Bent over laterals 2 x 15 - 5

 

[Uk Boy]

LEGS (Quads & Hams)

Squats 5 x 5 - 75
Leg press 2 x 8-10 - 185
Hack squat 2 x 8-10 - 60
Stiff leg deads 2 x 8-10 - 75
Seated leg curl 2 x 8-10 - 55

 

[Uk Boy]

ARMS

Trained at different gym today so changed up routine but hit it hard and heavy.

 

[Uk Boy]

CHEST & CALVES

Flat Bench(oly bar) 30 x 10, 40 x 10, 50 x 6, 55 x 4.
Parallel bar dips 3 x 8-10
Pec deck with handles 2 x 8-10 - 9

Standing calf raise 3 x 20 - 15,20,25,30
Seated calf raise 3 x 20 - 40,60,80
Calf rock on leg press 4 x 20 - 80,120,160,200.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 75
Wide grip chins 2 x 8,5
Barbell Rows 2 x 10 - 30
Straightarm cable pullover 2 x 10 - 10
Dumbbell shrugs 2 x 10 - 26
Military press(behind neck) 5 x 5 - 20
Side laterals 2 x supersets. 5,6,8,9 x 15,12,10,8.
Front Barbell raise 2 x 12 - 20
Rear delt machine 2 x 12 - 6

 

[Uk Boy]

CHEST & TRIS

Incline bench 5 x 5 - 46 *-1
Parallel bar dips 3 x 10
Pec deck with handles 2 x 10 - 9

Close grip bench 5 x 5 - 35
Pushdowns 2 x 10 - 40
Tri Dip with feet on bench - 2 x 10 - 15

 

[Uk Boy]

BICEPS & ABS

Barbell curls 5 x 5 - 42.5
Cable curl 2 x 10 - 11
Stand alt dumbbell curls 2 x 6 - 14

Crunches 1 x 50
Knee raises 1 x 30

 

[Uk Boy]

Damaged ankle ligaments yesterday while playing soccer.
Will not be able to do any sort of training that puts presssure on the ankle joint for about six weeks but will gage my recovery daily. Hopefully will attempt to work upper body soon. This is bad news as I was progressing nicely but will remain positive and claw back lost ground and momentum as soon as possible.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 77.5
Wide grip chins 2 x 6,4
Barbell Rows 2 x 10 - 30
Straightarm cable pullover 2 x 10 - 10
Dumbbell shrugs 2 x 10 - 26
Military press 5 x 5 - 35 *-1
Seated Side laterals 2 x supersets. 7,6,5,4 x 10
Front Barbell raise 2 x 12 - 20
Bent over laterals 2 x 15 - 4

 

[Uk Boy]

LEGS (Quads & Hams)

Squats 5 x 5 - 77.5
Leg press 2 x 8-10 - 187.5
Hack squat 2 x 8-10 - 60
Stiff leg deads 2 x 8-10 - 77.5
Seated leg curl 2 x 8-10 - 55

 

[Uk Boy]

ARMS

Close grip bench 5 x 5 - 37
Barbell curls 5 x 5 - 43 *-1
Pushdowns 2 x 10 - 40
Stand alt dumbbell curls 2 x 10 - 13
Tri Dip with feet on bench - 2 x 10 - 15
Cable curl 2 x 10 - 11

 

[Uk Boy]

CHEST & CALVES

Incline bench 5 x 5 - 46 *-1
Parallel bar dips 3 x 10
Flat Dumbbell flyes 3 x 10 - 6

Calves.


__________________

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 80
Wide grip chins 2 x 7,5
Barbell Rows 2 x 10 - 30
Straightarm cable pullover 2 x 10 - 11
Dumbbell shrugs 2 x 10 - 26
Military press 5 x 5 - 40 *-1 (Machine 2)
Seated Side laterals 2 x supersets. 6,5,4,3 x 10
Front Barbell raise 2 x 12 - 20
Bent over laterals 2 x 15 - 4

 

[Uk Boy]

LEGS (Quads & Hams)

Leg ext 1 x 15 - 4 (warm up)
Squats 5 x 5 - 55
Leg press 2 x 10 - 190
Hack squat 2 x 10 - 60
Stiff leg deads 2 x 10 - 55
Seated leg curl 2 x 10 - 55
Leg ext super set single leg 2 x 15 - 2, Two leg 1 x 15 - 4

 

[Uk Boy]

Starting with first serving of V12 Turbo by SAN Nutrition today.
Will be taking 2 servings a day on training days and 1 serving a day on rest days.

http://www.sann.net/v12.html

 

[Uk Boy]

ARMS

Close grip bench 5 x 5 - 38
Pushdowns 2 x 10 - 40
Tri Dip with feet on bench - 2 x 10 - 20
Barbell curls 5 x 5 - 43 *-1
Cable curl 2 x 10,7 - 12
Stand alt dumbbell curls 2 x 7 - 14

 

[Uk Boy]

CHEST & CALVES

Incline bench 5 x 5 - 46
Parallel bar dips 3 x 10, 10, 6
Flat Dumb press 3 x 10 - 17,19,21
Incline Dumbbell flyes 3 x 10 - 9

Calves.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 82.5
Wide grip chins 2 x 8,4
Barbell Rows 2 x 10 - 30
Seated cable row 2 x 10 - 3p
Straightarm cable pullover 2 x 10 - 30 (machine 2)
Dumbbell shrugs 2 x 10 - 28
Military press 5 x 5 - 35.5
Standing Side laterals 2 x supersets. 5,6,8,9 x 15,12,10,10
Front Barbell raise 2 x 12 - 20
Bent over laterals 2 x 15 - 5