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Treg's round 2

T

Tregs

New member
So i failed my goals in the last comp so I'm back to fix things this year
My goals for this year are
1- get through a month without knee problems
2- hit 85kg @ 10% bf minimum
3- enter a bodybuilding comp

Age 29
Weight 79kg
Body fat not sure

I will post up my pics tonight they will be the same I posted for the end of 2012
 
Last edited:
Get stuck into it mate, eat clean... You've got a wide back which will taper good when you do a cut. Are you planning to cut first or continue a bulk?
 
Thanks mate still doing a slow bulk I want a few more kgs on me first and as I haven't been able to train my legs they would turn into twigs if I cut lol
 
First workout for the year i started with legs weights were kept light even so I can't walk this morning without a bad case of doms lol . But the main thing is no knee pain woohoo


Squat
1 x 10-bar
4 x10-40

45 leg press
1 x 12-100kg
4 x 12-150kg

Leg curl
1 x 12-7 plates
5 x 15-12 plates

Leg ext
5 x 12-45kg

Calf raise
6 x 20-100kg
 
Chest

Bb press
2x10x40kg
3x8-60-80-70 kg

Incline bb press
3x8 50-60-60 kg

Incline db fly
3x8 20-20-20 kg

Pec fly
4x8 50-60-70-70

Triceps

Tri push down
1x12 45kg
3x15 75-80-80kg

Skull crushers
3x12 20-20-20 kg

Cable overhead tri ext
3x12 35-50-50


Leg ext
4x12 35-40-50-50

L/p calf raise
3x20 13-13-13 plates

Leg raise
3x15
Situps
3x10
 
Good luck, Tregster!

I think you are well on your way already

your pics just reminded me I forgot to upload my leg pics!!
 
Back

Pull ups
3x5 @bw

Deadlift
2x8 40kg
3x5 70kg

Lat pull down
1x8 14 plates
3x8 18 plates

Low row
1x8 55kg
3x8 80kg

Fb back ext
2x8 + 10kg
2x8 + 15 kg

Seated leg curl
5x10 13 plates

Bb curl
2x10 30kg c/g
2x10 30kg w/g

Incline db curl
3x8 15kg

Standing one arm cable curl
3x10 60kg

Leg raises
3x15 @bw
 
30 min on the treadmill at the start of the day




Shoulders

Bb shoulder press
2x8 20kg
3x8 40kg
1x8 35kg

Seated db side raise
4x8 8kg

Rear delt fly
1x8 10kg
3x8 12.5kg

Cable front raise
3x8 60kg


Triceps

Dips
3x8 @bw

Tri pull down
1x12 75kg
1x12 85kg
2x12 95 kg

Skull crushers
3x12 25kg

Cable over head tri ext
1x12 55kg
1x12 80 kg
1x12 100kg

Leg raise.
1x15 @bw
 
Done legs yesterday i left leg curls and sldl out because of pain in my right hammy. It was painful swapping between the brake and accelerator not good.

SQUATS
2x8 bar
1x8 50kg
2x8 60kg


LEG PRESS
1x12 150kg
3x12 190kg
1x12 150kg


STIFF LEGGED DEAD LIFTS
2x12 40kg
started getting pain in my hammy so i stopped at the warm ups


LEG EXTENSION'S
1x12 45kg
3x12 55kg


STANDING CALF RAISE
1x15 40kg
3x15 70kg


45 LEG PRESS CALF RAISE
2x20 100kg
2x20 150kg
drop set
1x20 150kg
1x20 100kg
1x25 50kg
calves were dead

hammy is feeling good today a bit of a massage hot water and a stretch did wonders so i will hit hammy's tomorrow with chest
 
BENCH PRESS
2x8 40kg
1x8 60kg
1x8 70kg
1x8 80kg
1x7 85kg

INCLINE BENCH PRESS
1x8 60kg
2x8 70kg

INCLINE DB FLY
1x8 22.5kg
2x8 25kg

CABLE FLY
1x10 70kg
2x10 90kg


TRICEPS
CABLE TRI PULL DOWN
1x12 80kg
2X12 90kg
1X12 85kg

SKULL CRUSHERS
3x8 25kg

CABLE ROPE OVERHEAD EXT
1x12 70kg
2x12 90kg
1x12 85kg


ABS

LEG RAISE
3x15 bw

FB SITUPS
3x15 bw

SIDE TO SIDE MB SITUPS
3x30 4kg mb


CALF RAISE
1x20 100kg
1x20 150kg
2x20 190kg
drop set weights were pulled off while i kept going
1x20 190kg
1x10 150kg
1x10 100kg
1x8 50kg
 
Had a long long day in the hot hot sun today all day holding a 4'' high pressure hose about 4 meters above the ground in a small metal cage . I was screwed well before i got to the gym but i still went so thats the main thing.


PULL UP'S
3x5 @bw

LAT PULL DOWN
1x8 9 plates
1x8 15 plates
2x8 16 plates
1x8 18 plates

DB BENT ROW
3x8 30kg

BODY WEIGHT ROW'S
3x8 @bw

REAR DELT RAISE
1x8 35kg
2x8 40kg

I couldn't lift another thing after that so home to rest up .
weak i know lol
 
Last edited:
Yesterday was shoulders

BB OVER HEAR PRESS
2x8 bar
3x8 40kg
1x7 40kg

SEATED DB SIDE RAISE
1x8 9kg
2x8 10kg

REAR DELT FLY
3x8 12.5kg

CABLE SIDE RAISE
3x8 40kg

CABLE FRONT RAISE
3x8 40kg

SEATED REAR DELT
3X8 45KG

BB OVER HEAD PRESS 2 x MAX
1x25 20kg
1x15 20kg
 
STRETCH

LEG EXT WARM UP
2X12 35KG

45 LEG PRESS
1x12 100kg
1x12 200kg
2x12 250kg
DROP SET
1x13 250kg
1x10 200kg
1x7 150kg
1x7 100kg thats when i got the sharp pain in my neck and jaw

LEG PRESS
3x12 35kg the end

after doing the drop set i got a sharp pain in my neck and jaw i tried to go on but the pain was to much so i just sat down untill my partner finished her workout
 
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