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SHOULDER PRESS:
27kg x 15
45kg x 10, 10
63kg x 4
74.24kg x 1, 1 (new PB)
63kg x 5, 5
SHOULDER 7's (7 of each no rest-dumbbell side laterals/front laterals/press):
9.07kg (20lb) x 3 sets
WIDE GRIP CHIN UPS:
5 sets of 4 reps
LAT PULLDOWN:
67.8kg x 8, 8, 8, 6, 5
SQUATS:
Body Weight 3 sets of 20 reps
60.2kg x 10, 10, 10
Back to squatting with weights will be a little while before I add more weight, but legs are getting better...I think I did some damage to the back of my legs doing sprints after a heavy squatting day.....now I am paying for it
But legs appear to be growing
Once my legs are back to normal I might go back on the beginners program for a little while to build on what I have now....will see how it goes anyway!
Have finished the free products supplied for the trial, about a week ago, but been doing 12 hour days at work every day with hardly a day off, so it's sleep, work a train, and that's it.
Have bought a further months worth of the supps and started them this week, been on them continuously for tree month and one week, never missed a single dose, will see doctor for blood test as soon as I get a chance to do so, hopefully within the next two weeks. Will update my experiences with it as soon as I get a chance to sit down at the computer for an hour or so.
Chest workout was a killer, my chest is wrecked, and I am sure is growing....at least it better be, eating plenty of potein to feed it
Training like this, I think training a body part only once a week will be more than enough, wnyway will see how it goes.
Wednesday the 28th of Februart 2012
WIDE GRIP CHIN UPS:
6, 6, 6, 5, 5
LAT PULLDOWN:
63.2kg x 12, 12, 10
72.2kg x 5, 5, 5, 5, 5
Unfortunatly for me, my stupid injured/strained hamstring will not allow me to do any leg work, or even bent over rows or dead lifts, lucky I have my Samson lat pulldown from eBay.
BENCH PRESS:
57.2kg x 20
72.2kg x 15
111.2kg x 5, 5, 2
INCLINE BENCH PRESS:
53.2kg X 12, 12, 12
DUMBBELL FLYERS
18.2kg (40lb) x 20
Thats enogh for one day, chest was still sore from last workout, also think I will start with dips next time, or may be replace flyers with dips, doing both is too much for my poor chest at this stage.
Was really bad a few weeks ago, where I was hardly able to walk, getting out of a car was a serious struggle,, even getting out of bed was not easy..
Getting out of car is easier now, been massaging the muscle and it is getting better, but might still be a little while, I would say another 4 weeks at least.
I thought I would never say it, but I really miss squats, cant wait till I can squat again even if it's only 50 or 60 kilos to start with
WIDE GRIP LAT PULLDOWN:
45.1kg x 20
67.7kg x 8, 8, 8, 7
CLOSE GRIP V HANDLE ROWS:
45.1kg x 12, 12, 12
Did not feel good today felt unmotivated and weak, was very tired after getting up at 3:30am to go to work, but I think the workout still worked as I feel every muscle in my back.
Lacking sleep, but will get a good sleep in tomorrow morning, looking forward to it!!!