ABOBO Log: Die for Something or Live for Nothing

[ABOBO]

Will be resuming this online journal since i will be having regular internet access.

Today. Will be Delt & Arms. 6 meals total. Will update later in the evening.

[Steve Gardener]

Good to see you back.

[ABOBO]

Tuesday
Been off training for awhile. Decided to take a break as i lost the desire to train for some odd reason. It most be burnout from training, nutrition for so long without a break + the fact i tend to overthing everything. So this time round its keep it simple approach. I noticed keeping track of my weights and general training has worked best for me rather than just going through the motions and training by mood in the gym. So lets see how it goes.My strength definately gone downhill but i felt i could have upped the weight on most of the exercises today but its my first day back so i took it gradual.

Steve mate feel free to chime in when you can.

Delts

[/u]
DB Shoulder Press: 16kgx15reps, 20x15, 24x10, 24x10, 30x4, 30x4, 30x4

DB Rear Delt Flyes: 14x12, 14x12, 18x10, 18x10

Incline Bench Side Delt Raise: 8x10, 8x10, 10x10, 10x10

DB Alternate Front Raise: 10x10, 12x10, 16x10

Behind Back Barbell Shrugs: 60x10, 60x10, 80x10, 80x10[/center]

[Steve Gardener]

Pick a date and set a target for something you want to (say) press on that day. Now get it. Have a purpose rather than 'go to the gym'.

[ABOBO]

Thanks Steve. I will definately put that into practise, i normally have long term goals but a daily goal is what i need to focus on. That layoff did me good although i am feeling really guilty..

Did legs yesterday.

Some sets on Leg Press, followed by Squats maxed on 140kg but i felt i could have done the 180's, just taking it slow and steady till next week. Did some single leg legpress and some leg curl. Not bad.. Nutrition going pretty steady. getting in 5 meals + on average.

Chest on Saturday
Back on sunday

will be attending a recruitment at birmingham next wednesday so probably gonna train at the famous temple gym.

[elias]

Jul 23, 2010 15:53:45 GMT ABOBO said:

...will be attending a recruitment at birmingham next wednesday so probably gonna train at the famous temple gym.

Or infamous maybe!! I've been there before, a few years ago when I was a student in Birmingham. It's a really small place, and definitely feels like a dungeon... Odd really as it's right in the middle of town. Have you been there before?

[ABOBO]

Hi Elias. I've trained there once before. Yeh. Pretty small gym with just the basic kit

[ABOBO]

Trained chest on Monday. Some Incline Bench Press, Incline DB Press, Incline DB flyes.

On Tuesday. Today was Back, did some 5 sets on Pullups, Wide Grip Cable Rows, Barbell Rows, DB Rows and Deadlift

will be posting the weights in future.

[ABOBO]

Wednesday
Delts:
Db Shoulder Press: 20x15, 30x10, 34x6, 34x6
Cable Side Laterals: 15x12, 20x10, 22.5x10
Rear Cable Side Laterals: 12.5x10 17.5x10
DB Rear Delt Raise: 22x10, 22x10, 22x10
DB Alternate Front Raise: 16x10, 20x8
Rear Barbell Shrugs: 60x10, 60x10, 100x10, 100x10
DB Forearm Curls: 12x15, 12x15, 16x12, 16x12

Overall an impressive session. Strength coming back and size definately back to normal. Feel very positive with how things are going. Will be training arms tomorrow.

[ABOBO]

Friday
Today has been pretty productive. Trained Triceps, Biceps with abit of Abs. I am starting to get into a nice groove and consistency. Really enjoying the way things are picking up. Muscle starting to round up nicely. I also found it helps for me to have a set time of traiining everyday rather than a here and there approach. I have been training by about 1pm which i feel to be the best time for me.

Triceps,Biceps, Abs
HammerGrip Tricep Pressdowns: 15kgx20reps, 20x15, 27.5x8, 27.5x8, 30x8, 15x15
Incline Skullcrushers: 30x12, 45x8, 45x8, 45x8
1arm DB overhead Extentions: 14x10, 18x8, 18x8, 18x6, 12x9
Parallel Dips: Bodyweightx8, x8, x8

Seated 1arm DB Curls: 14x10, 14x10, 18x10, 22x6 (nice pump)
DB Preacher Curls: 12x10, 16x8, 16x8
Cable Hammer Curls: 20x10, 25x10

Kneeups for Abs: 1set x15 (will build on this)

Overall a very good training session. Arms feeling nice and pumped. Will be training legs on saturday and rest day on Sunday.

[ABOBO]

Saturday
Holy Moly!! Did a brutal quad training today. Not the heaviest of training but a good progress. My plan was to train both quads and hamstring but i took along time getting my breath so ended up just hitting quads. and i discovered that i may need to start having a seperate training for quads and hams because i've never felt so focused on quad than today when i trained it on its own. I will also be sorting out a more strict nutrition plan as the training is getting more intense and i need fuel so sustain me.
*
Quads:-
Leg Press on cybex machine: 86kgx20reps, 122x15, 158x10, 185x10, 185x10 (pumped!!)
Hamstring Leg Press: 104x15, 131x15, 149x10
Squats: 60x10, 100x10, 140x8, 140x8
Barbell HackSquats: 60x10, 80x8 80x8 (pain!!)
*
Will train hamstring on monday

[ABOBO]

Monday
Had a nice rest on sunday and feel recharged and prepared for this new week.
*
Back, Biceps, Abs:
Pulldown to front: 43kgx20reps, 65x15, 87x10, 98x6, 98x6
Pulldown to rear: 48x10, 65x10, 65x10, 76x8
Cable Rows: 76x10, 98x8, 109x8, 120x6
DB Pullovers: 28x10, 36x10, 46x6, 46x6

EZ Barbell Curls: 30kg on barx10, 30x10, 45x8, 45x8
DB Preacher Curls: 14x10, 14x10, 16x6, 16x7

Bench Tucks for Abs: BW, 3sets of 15reps
*
Nice training today, bodyweight at 230lbs. So need to pack on the food. My goal before end of the year is to get to 250lbs. I will break this into smaller goals in the following days. Chest, Triceps tomorrow

[ABOBO]

Tuesday
A decent chest training today. I was reading an article on muscletalk newsletter about mixed neural drive, that states if you perform a 6 rep max within 3-10 minutes of doing a max single, you will be able to use a greater weight than if you hadn't performed the single. So i incorporated this into my chest training in order to bring up my bench. My goal is 140kg x6 on the incline bench by the end of the year.
*
Chest:
Incline Bench Press: 60x8, 80x8, 100x6, 120x2, 130x1, 130x0, 90x8, 90x8
Incline DB Press: 40x6, 40x5, 40x5
Incline DB Flyes: 20x10, 20x10, 20x10
Upright Cable Crossovers: 25x10, 25x10, 25x10
*
I missed the triceps and forearms part today so will catch up on that tomorrow. But i am pissed and this will be the last time i skip any part of the training no matter what. Also i am abit aggravated about my bench press strength and i will make my mission to reach my 140kg target. Tomorrow is Triceps and Forearms.

[Steve Gardener]

Now who's being consistent?