9 Foot Tall and Green

1:43am: Jelly Legs
I made some real progress tonight I thought, Increased some weight majorly, and just all round pushed myself. I am still not confident with Good Mornings and my bad ankle gave out with Sara stradlling my hips. Not Good. So here is tonights routine

LEGS

Squats - 5 sets of 20/10/8/6/4 with weights of 20/40/50/60/70 kg

Wide Stance Squats - 4 sets of 10/8/6/4, dumbells of weight 10/15/20/20 - need heavier weights

Hack Squats - 3 sets of 10, at 40/60/80kg (Personal Best!! Yay Me)

Leg Extensions - 4 sets of 20/10/8/6 at 15/20/25/30

Leg curls - 4 sets of 20/10/8/6 at 15/20/25/30



CALVES

Donkey Calves 4 sets. One of 10 with Sara as the weight. 3 sets for 1 min each with no weight. Ankle is playing up


POWER

Straight Leg Dead Lifts 3 sets of 10/6/4 at 60/70/80 (Personal Best)


ABDOMINALS

Fitball Crunches 3 sets of 25

Oblique Crunches 1 set of 100

Floor Crunches 50 reps

11:55pm: I think I killed my Triceps
Well I had an afternoon workout today. I was proud of myself. I finished my workout and my gym area got a bit of a tidy up. Not only that but I got a pair of new and shiny 15kg dumbells today. I have come to the conclusion however that I need more pre-moulded weights. Most of my time in a workout is spent changing the York dumbells around. I also set up a little area for my dumbells and also for my weight disks. My Gym is almost complete. Need to get a T-Bar Row machine, and the aforementioned weights. I can definitely see an improvement already in my body shape. I've been taking it easy because i still have a touch of pneumonia, so cardio has fallen to the wayside, I hope to get back into that side of it soon as that is where the weight loss occurs.

I have also been stretching everyday. Flexibility is just as important as strength, endurance and muscle size. I used to be quite flexible and thankfully it is slowly coming back

Anyhow heres todays routine

SHOULDERS

Dumbell Press - 5 sets of 15/10/8/6/6 with dumbell weights of  2.5/5/10/15/15 kgs

Shoulder Laterals - 4 sets of 8 at 2.0/2.5/5/10 kgs

Bent-over Dumbell Laterals - 4 sets of 8 at 2.5/5/10/12 kgs - My notes say that these were V. Hard, need to buy a  
                                                     7.5kg Dumbell to do these with.

Front Shoulder Lifts - 4 sets of 8 at dumbells of 2.0/2.5/5.10 - felt the burn on these too. Perfect weight.

Shrugs - 3 sets of 8 at dumbells of 10/15/18kgs each


POWER

Heavy Upright Rows - 3 sets of 10/6/4 at 20/25/30kgs. 
                                         NOTE: for those who want to do this workout
                                         it is important to maintain a wide grip on the barbell, and use the knees to generate
                                         the initial momentum and then carry the weight with the arms to avoid jerking the back
                                         and causing possible spinal injury

Push Presses - 3 sets of 6/4/2 at 25/30/35 kgs


TRICEPS (I absolutely hammered it in this next group of exercises. Hope I stretched enough afterwards <:-D

One hand Tricep Extensions - 3 sets of 10 at 5/10/12.5 kg

Lying Triceps Extension - 4 sets of 15/10/8/6 at 15/20/25/30 kg - I had to have several attempts at this, may need to 
                                               lower the weight, or just work it through until I get stronger. 

Cable Pushdowns - 3 sets of 8 at 20kgs a set. My arms started to fail in this exercise. Hopefully I will get stronger for 
                                      next time.


BICEPS

Standing Biceps Curls - 5 sets of 15/10/8/6/6 at 15/20/25/30/30 kg

Preacher Curls - 5 sets of 15/10/8/6/6 at 15/17.5/20/25/25 kg

Incline Bicep Curls - 4 sets of 8 at 2.0/2.5/5/10 kg

Concentration Curls - 3 sets of 8 at 5/10/12.5 kgs. Arms began to fail on this one


ABDOMINALS


Reverse Crunches - 4 sets of 25

Roman Chair Twists - 50 reps each side - I can actually do these now!!!!

Vertical Bench Crunches - 3 sets of 25 - I need to develop the upper body strength to do these quicker



I found that I work different exercises better to different songs

I do squats and shoulder work better to Beast and the Harlot by Avenged Sevenfold
White Wedding by Billy Idol is good for abs
Lord of the Flies is good for bench press

I generally program songs that get me pumped. There's no use for programming doom metal for an aerobics workout, but speed metal or thrash metal would work

Anyhow that was my workout for today. I hope to back to my normal 6 day routine soon

 

2:13am: TAKE IT TO THE MAX!!!!!!!

Okay tonights workout was interesting to say the least.

It was chest and back, and several times I pushed myself to failure, only to cut myself short elsewhere

Currently I am nursing an injured ankle so calves were gone from tonights workout

Here are tonights stats

BACK

Lat pulldowns - 6 sets of 10, alternating front and back. 22.6kgs/22.6kgs/30 kgs/30 kgs/ 40 kgs/40 kgs

Close Grip Pulldowns - 5 sets of 10, 22.6 kgs/30 kgs/40 kgs/50 kgs (thats a PB!!!!)

Bent Barbell Rows - 4 sets of 10/12/12/12 - 22.6 kgs/27.2 kgs/ 31.6 kgs/36.2 kgs

T-Bar Rows - 3 sets 0f 15/12/8  There was ment to be a 4th set however the bar became to unstable so I     
                         complete the 4th set on the seated cable machine.

CHEST

Bench Press - 4 sets of 15/10/8/6 - 20/30/40/50 kgs - went to failure

Incline Bench Press - 5 set s of 15/10/8/6/4 - (dumbells) 5/10/15/20

Decline Bench Press - 3 sets of 15/10/8 - 20/30/40

Flies - 3 sets of 10/8/6 - (dumbells) 5/10/15 kgs

Pullovers - 2 sets of 15, 1 set of five - (dumbell) 15/20/25. went to failire on 3rd set

POWER

Dead Lifts - 3 sets of 10/6/4 - 60/80/100 kgs <i>I gave 120 kgs a go for a laugh</i>

ABDOMINALS

Crunches - 1 set of 75

Obliques - 1 set if 100

Floor Crunches - 1 set if 50

1:58am: A new start
Well this is finally the project I've been wanting to do for a while now.

My Gym and Weight Loss journal. I hope you all accompany me on my journey to becoming 9 ft tall and green

For those who don't know (or can't see the icon), 9 ft tall and Green is a reference to the Incredible Hulk, or more importantly to Lou Ferrigno, the bodybuilder and actor who played Bruce Banner's alter ego in the old 70's tv series (Mmmmm Good TImes). Lou is actually my idol in this sphere of things and I hope to have half the physique he does at his age.

Without further hoohar I present to you the details of tonight's workout

Area Worked: Legs

Exercises:

Squats - 5 sets of 20/10/8/6/4 with weights of 22.6kg, 31.6kg, 40kg, 51.2kg and 60kg respectively

Wide Stance Squats - 4 sets of 10/8/6/4 with dumbells of 5kg, 10kg, 15kg, and 18kg

Hack Squats - 3 sets of 10 weights were 20, 40 and 60 kgs. Last set was VERY hard. Note to self, do not pissfart
around on LJ when working out.

Leg Extensions - 4 sets of 10/8/8/6 with 20kg, 24.5kg, 30kg, 34.5 kg

Leg Curls - 4 sets of 20/10/8/6 with weights as per Leg Extensions

Lateral Leg Raises - 4 sets of 15 with 5kg, 10 kgs, 15kgs and 18kgs


Area Worked: Calves

Exercises

Donkey Calf raises - 2 sets of 10 with kudos to lawless_lawyer for being the resistance for both sets
Did not complete last two sets because thigh muscles could not support Sara's body weight
while she mounted more hips. Need to get a step stool for next time

Standing calf raises - 4 sets 15/10/8/6 with weights of 40/60/60/80 kgs

Straight Leg Deadlifts - 3 sets of 10/6/4 with weights or 40/60/80 kgs


Area Worked: Abdominals

Exercises

Fitball Crunches - 3 sets of 25

Oblique Floor Crunches 2 sets of 25/75 (100 total)

Floor Crunches - 50 reps

Thoughts on Workout

I was going to post the soundtrack, however I forgot to save the playlist

I think tonight was a good effort given I haven't done my leg component since last year when Shane was living here. I worked hard and I could feel the exercises working. I will have to weight next time, but given that I finished up at about 0145 then I think I'm excused.

Next Workout - Chest and Back....