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SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 8, 8, 8
SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (20kg) 15 of each
Set 2 (20kg) 15 of each
Set 3 (20kg) 15 of each
SEATED CALF RAISES:
31kg x 20
40kg x 20
50kg x 20, 20, 20
SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 8, 8, 8
SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (20kg) 15 of each
Set 2 (20kg) 15 of each
Set 3 (20kg) 15 of each
SEATED CALF RAISES:
31kg x 20
40kg x 20
50kg x 20, 20, 20
First time in a long time doing split, I am enjoying it, have just changed the routine the last few workouts, now have two different workouts for each body part, each consisting of three exercises only.
Reason being that I been working long hours, usually 10hrs minimum and up to 15 hrs per day lately, which is good for the bank balance, but not good for gym and family time.
So I want to train 30 minutes every day either before or after work, different body part each time.
I will be cycling the workouts ie did shoulder workout 'B' today (Arnold Press, Upright Row and DB Front Raise), and next time it's shoulder day I will do shoulder workout 'A' ( Military Press, Side Lateral Raise and Close Grip Push Up), and so on.
Will allow me to train with limited time every day, shoulders feel fried today.
SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 8 Pulled the pin on squats, did not feel good, and was an injury waiting to happen so left it at one set at 110kg
SEATED CALF RAISES:
31kg x 20
40kg x 20
50kg x 20
60kg x 20, 20, 20, 20
I knew something was wrong the other day with squats, could hardly walk yesterday with a sore back.
So no dead lifts for me today
But had to do something to keep active.
Friday the 29th of March 2013:
LAT PULLDOWN:
30kg x 20
40kg x 15
50kg x 15
60kg x 10, 10, 10, 10, 10
HYPER EXTENSIONS:
20, 20, 20 reps
CHIN UPS:
5, 3, 2 reps
By the way won a Samson 45 degree leg press today on eBay, now just got to drive to Sydney to pick it up.
On another note, weight myself this morning and now 109.2kg, started at over 117kg this year, never counted a calorie, never went hungry, and starting to look a lot leaner
Was just cutting out/reducing carbs, and then started carbnite 2 weeks ago after reading the book, seems to work nice and slow and easy to do, and weight steadily going down and no loss of strength, and feeling good.
Plus enjoying the food.
Will keep running this for a while and then want to give CBL a go.
But I think I need to stick to Carbnite for a while, as I think my metabolism has been damaged/slowed/confused from calorie counting.
It's not a race, and I am happy to drop body fat slowly.
Have decided to log in lb......why??? Because all my weight plates are in lb and I am sick of trying to convert them when I log, so being an old guy using weight plates and equipment as old as what I am lb it is
Saturday the 30th of March 2013:
INCLINE BENCH PRESS:
80lb x 20
100lb x 15
120lb x 12, 12, 12, 10, 10