Lenny's log

[Lenny89]

Doing a log see how it go's hopefully it will motivate me more as i am slacking from the gym,

My stats

24
5ft 10
220lbs
Not into powerlifting just bodybuilding

Tusday - shoulders -bi's-tri's

10min warm up / stretching

Shoulder press (plates)

20kg each side
2x12

30kg each side
1x10

55kg each side
2x8,6

Db side laterals
14kg 2x12,10
16kg 1x10
18 2x 8,4

Db front raises
10kg 1x12
12kg 1x 10
14kg 1x 8

Biceps

Cable straight bar curl
15kg 1x 20
25 1 x 15
40kg 2x 10,7

Ez bar

40kg 3 x 8,8,4

21's barbell

20kg 2 sets

Tri's

Straight bar push down

10kg 1x15
30kg 2x 12
42kg 1 x8
15kg to failure

Skull crushers with DB (ez bar hurts my elbows)

10kg 1x10
12kg 1x8
14kg 1x5
10 kg 1x failure was about 7reps

Didn't over do it in gym as i'am just getting back into it after 2-3 months out,

Good session tho good pump took about 35-40mins

Feel free to point out the bad stuff i welcome it bros!

 

[woodswise]

Glad to see you starting a journal. I think mine helps me stay focused.

 

[Lenny89]

Yeah hopefully keeps me on track and also keep a eye on my numbers

 

[sootywooty]

Skull crushers with DB (ez bar hurts my elbows)

10kg 1x10
12kg 1x8
14kg 1x5
10 kg 1x failure was about 7reps

Didn't over do it in gym as i'am just getting back into it after 2-3 months out,

Good session tho good pump took about 35-40mins

Feel free to point out the bad stuff i welcome it bros!

Hi Lenny! Looks like a good routine their! But with DB skull crushers i would be careful, best lower them to the sides of the head or even stretch them passed.

One exercise i tried yesterday, was using the special hammer curl/tricep bar which is one of the hollow ones which i find best for some reason, and do them two handed, and stretch right down behind the head and then come back up not locking the arms, my triceps were nearly bulging out of my arms after 6 sets gradually increasing the wth, make sure you have your lifting belt really tight though to support the back well.

Best of Luck! with it all.

 

[Lenny89]

Yeah scotty the Db comes down to my ears not directly above my head lol and haven't tryed that tricep exercise saw ppl doing it

Tonight is back and traps hopefully gym is quite doubt it very much tho

 

[sootywooty]

Yeah scotty the Db comes down to my ears not directly above my head lol and haven't tryed that tricep exercise saw ppl doing it

Tonight is back and traps hopefully gym is quite doubt it very much tho

Yep i tried that one at Christmas with a DB doing one side at a time, so as to support the elbow with the other hand.

Back work and upright rows are my two favs! My gym is at home here so no probs with waiting and things.

 

[Lenny89]

Back

Warm up / stretching

Straight arm pulldown
15kg 2x 20,15
25kg 1x12
35kg 2x 8,5

Nice pump after that

BW PULLUPS,

3x8,6,4

Lat pulldown machine

20kg 1x10
50kg 2x10,8
65kg 2x 8,6

Db row

40kg 2x 9,8
44 1x6

Wide grip seated cable row

50kg 1x10
Full rack 75kg 2x8,7

1st time really i have stuck to the 45sec rule and felt really good!

Just working my way back in there

 

[Lenny89]

Ohh my log not good enough punks lol

 

[PillarofBalance]

We are reading... and will chime in when needed

 

[woodswise]

Ohh my log not good enough punks lol

Don't worry, Lenny. We'll jump in from time to time.

 

[sootywooty]

Back

Warm up / stretching

Straight arm pulldown
15kg 2x 20,15
25kg 1x12
35kg 2x 8,5

Nice pump after that

BW PULLUPS,

3x8,6,4

Lat pulldown machine

20kg 1x10
50kg 2x10,8
65kg 2x 8,6

Db row

40kg 2x 9,8
44 1x6

Wide grip seated cable row

50kg 1x10
Full rack 75kg 2x8,7

1st time really i have stuck to the 45sec rule and felt really good!

Just working my way back in there

That was a good back workout their! i never do more than about 10 sets myself, but it can take a good hammering...You never done the trap part then?

Keep us infomed how much wth you are gaining on this btw!

 

[Lenny89]

No sooty feels doms in my taps just with that wee workout as i said am just breaking my way back in another week then al start to hammer it