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Doomsday
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« on: October 28, 2009, 03:30:05 AM » |
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Well i started my regimen on 11th June...(Sorry no pics....) Weight was 108kg or 237.6lbs
Today is October 28th, 20 weeks after i began and i am now 91kg or 200.2lbs.........(will load pics soon!!)
So i lost 37.4lbs in 20 weeks...that be like 1.87lbs per week.....
TARGET was By 17th of December: Weight 178 pounds. Waist: Less than 38 inch. I think i over shot it....According to a pound a week losing thingy i should set my new Target to around 190lbs...
Target: By 31st of December: Weight 190 lbs. Waist: Less than 38 inch.
PS: Will post what my workout routine was for this week after a while....
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« Last Edit: October 28, 2009, 03:36:41 AM by Doomsday »
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Doomsday
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« Reply #1 on: October 28, 2009, 07:45:30 AM » |
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22nd Oct:Cardio after the workout!
Chest: 3 sets of dumbbell flys, 1st Set = 15 reps with 4Kg dumbbells. 2nd Set = 14 reps(till fail) with 6kg dumbbells. 3rd Set = 12 reps(till fail)...
3 sets of dumbbell press, 1st Set = 15 reps with 4Kg dumbbells. 2nd Set = 12 reps (fail at 12) with 6kg dumbbells. 3rd Set = 10 reps(fail at 10)...
3 sets of pushups, as many reps as you can. 1st Set = 21. 2nd Set = 17. 3rd Set = 15. All till fail!
Triceps: 3 sets of One Arm Pronated Dumbbell Triceps Extension. 1st Set = 15 reps with 4kg dumbbells. 2nd Set = 12 reps(fail!), 6kg dumbbells. 3rd Set = 10 reps(fail!) 6kg dumbbells...
3 sets of Overhead triceps dumbbell press. All sets 12 reps with 4 kg Dumbbells...
23rd: Soreness! Cardio
24th: more soreness! Cardio,
25th: Cardio after the workout
Back: 3 sets Stiff-Legged Dumbbell Deadlift. 1st Set = 20 reps 4kg dumbbells. 2nd Set = 15 reps 6kg dumbbells. 3rd Set = 12 reps 6kg dumbbells.....
3 sets of dumbbell rows. All 3 Sets = 15 reps per set with 6kg dumbbells...felt more like a tricep/arm workout than a lat one!lol!
Biceps: Concentration Curls. 1st = 15 reps + 4kgs.. 2nd = 12 reps + 6kgs......3rd = 12 reps + 6kgs(fail!)....
Alternate Hammer Curls. 1st = 12 reps + 4kgs.. 2nd = 10 reps + 6kgs(fail!)......3rd = 9 reps + 6kgs(fail!)....
Alternate Incline Dumbbell Curls(With swiss ball). 1st = 10 reps + 4kgs(fail!).. 2nd = 7 reps + 6kgs(fail!)......3rd = 6 reps + 6kgs(fail!)....
26th: Soreness..Cardio
27th: Rest...
28th: Cardio after the workout!
Shoulders: Dumbbell Press. 1st = 12 reps + 4kgs.. 2nd = 8 reps + 4kgs......3rd = 8 reps + 6kgs(fail!)....
Side Raise. 1st = 12 reps + 4kgs.. 2nd = 15 reps + 4kgs(fail!)......3rd = 6 reps + 6kgs(fail!)....
Reverse Flys. Too Tired!!
Legs: Lunges. 1st = 20 reps + 6kgs.. 2nd = 18 reps + 6kgs......3rd = 16 reps + 6kgs(fail!)....
Dumbell Squats . 1st = 20 reps + 6kgs.. 2nd = 20 reps + 6kgs......3rd = 20 reps + 6kgs(fail!)....
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« Last Edit: October 30, 2009, 04:05:36 AM by Doomsday »
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Doomsday
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« Reply #2 on: October 30, 2009, 04:08:19 AM » |
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i'll be changing the way i post my workout to the way MSH does.. his is more understandable and easy to read....i missed 3 fasts during Ramazan so Friday,Sat, and Sun. are fast days.. will start again workout on monday...
though i am off all 3 days so, can i workout after i have broken the fast and have eaten and have the energy.. this way i'll sleep during the day/fast hours and be awake during the nights/eating hours?!?
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MSh
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« Reply #3 on: October 30, 2009, 06:05:40 AM » |
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Hey Doomsday, looks good! Dumbell rows are hard to do with good form, which is why I prefer to do rows with a bar. Here's Scooby's video on it: youtube.com/watch?v=vJCv1vdYVS0 You can also hold the bar with your hands facing the other way; the idea is to make it as easy as possible for your wrists, so they don't get tired before your lats - the wrists should pretty much just "hang straight down" with the only motion being your elbows going up. I use a tricep bar to do rows, because it keeps the wrists and hands in a neutral (and therefore most relaxed) position possible. You should do pullups as your main lat exercise. Reverse flys - they can be hard on the arms also, and much easier to do with a bar. http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRow.htmlBest done with a straight bar, stick your elbows out to the sides and pull to the chest. This can be done with dumbells also. |
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Cookie Monster
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« Reply #4 on: October 30, 2009, 06:10:15 AM » |
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reverse flies hit the posterior deltoids much more directly than those rows.
i choose to do both.
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Doomsday
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« Reply #5 on: October 30, 2009, 07:31:49 AM » |
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Thanx guys....will use the bar for the reverse flys and for the rows this week...
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Doomsday
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« Reply #6 on: November 02, 2009, 10:05:51 AM » |
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Too many fails due to 3 day prior fasting...felt kinda weak!
MONDAY: 3rd Nov.
•Chest•
Dumbbell Flys: 1st = 20 reps + 4kgs.. 2nd = 15reps + 6kgs......3rd = 15 reps + 6kgs(fail!!)....
Dumbbell Press: 1st = 16 reps + 6kgs.. 2nd = 15reps + 6kgs......3rd = 15 reps + 6kgs(fail!!)....
Decline Pushups with Swiss Ball: 1st = 10 reps(fail!!).. 2nd = 8 reps(fail!!)......3rd = 6 reps(fail!!)....
•Triceps•
One Arm Pronated Dumbbell Triceps Extension: 1st = 15 reps + 4kgs(fail!!)... 2nd = 13reps + 6kgs(fail!!)......3rd = 9 reps + 6kgs(fail!!)....
Overhead Triceps Dumbbell Press: 1st = 12 reps + 4kgs(fail!!)... 2nd = 10reps + 4kgs(fail!!)......3rd = 8 reps + 4kgs(fail!!)....
WEDNESDAY:
•Back•
Stiff-Legged Dumbbell Deadlift: 1st = 20 reps + 4kgs... 2nd = 15reps + 6kgs......3rd = 12 reps + 6kgs....
Dumbbell Rows: 15 reps per set with 6kg dumbbells...felt more like a tricep/arm workout than a lat one!lol!
•Biceps•
Dumbbell Concentration Curls: 1st = 15 reps + 4kgs.. 2nd = 12 reps + 6kgs......3rd = 12 reps + 6kgs(fail!)....
Alternate Hammer Curls : 1st = 12 reps + 4kgs.. 2nd = 10 reps + 6kgs(fail!)......3rd = 9 reps + 6kgs(fail!)....
Alternate Incline Dumbbell Curls(With swiss ball): 1st = 10 reps + 4kgs(fail!).. 2nd = 7 reps + 6kgs(fail!)......3rd = 6 reps + 6kgs(fail!)....
FRIDAY:
•Legs•
Lunges: 1st = 20 reps + 6kgs.. 2nd = 18 reps + 6kgs......3rd = 16 reps + 6kgs(fail!)....
Dumbbell Squats: 1st = 20 reps + 6kgs.. 2nd = 20 reps + 6kgs......3rd = 20 reps + 6kgs(fail!)....
•Shoulders•
Dumbbell Press: 1st = 12 reps + 4kgs.. 2nd = 8 reps + 4kgs......3rd = 8 reps + 6kgs(fail!)....
Side Raise: 1st = 12 reps + 4kgs.. 2nd = 15 reps + 4kgs(fail!)......3rd = 6 reps + 6kgs(fail!)....
Reverse Flys: Too Tired!!
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« Last Edit: November 04, 2009, 09:05:53 AM by Doomsday »
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Doomsday
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« Reply #7 on: November 04, 2009, 09:10:48 AM » |
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MONDAY: 3rd Nov.
•Chest•
Dumbbell Flys: 1st = 20 reps + 4kgs.. 2nd = 15reps + 6kgs......3rd = 15 reps + 6kgs(fail!!)....
Dumbbell Press: 1st = 16 reps + 6kgs.. 2nd = 15reps + 6kgs......3rd = 15 reps + 6kgs(fail!!)....
Decline Pushups with Swiss Ball: 1st = 10 reps(fail!!).. 2nd = 8 reps(fail!!)......3rd = 6 reps(fail!!)....
•Triceps•
One Arm Pronated Dumbbell Triceps Extension: 1st = 15 reps + 4kgs(fail!!)... 2nd = 13reps + 6kgs(fail!!)......3rd = 9 reps + 6kgs(fail!!)....
Overhead Triceps Dumbbell Press: 1st = 12 reps + 4kgs(fail!!)... 2nd = 10reps + 4kgs(fail!!)......3rd = 8 reps + 4kgs(fail!!)....
WEDNESDAY:
•Back•
Barbell Rows: 13 reps per set with 8kg Barells...felt something in the lats n lower back!
•Biceps•
Dumbbell Concentration Curls: 1st = 20 reps + 4kgs.. 2nd = 19 reps + 6kgs(fail!!)......3rd = 12 reps + 6kgs(fail!)....
Alternate Hammer Curls : 1st = 15 reps + 4kgs.. 2nd = 12 reps + 6kgs......3rd = 12 reps + 6kgs....
Alternate Incline Dumbbell Curls(With swiss ball): 1st = 20 reps + 4kgs(fail!).. 2nd = 8 reps + 6kgs......3rd = 12 reps + 6kgs(fail!)....
FRIDAY:
•Legs•
Lunges: 1st = 20 reps + 6kgs.. 2nd = 18 reps + 6kgs......3rd = 16 reps + 6kgs(fail!)....
Dumbbell Squats: 1st = 20 reps + 6kgs.. 2nd = 20 reps + 6kgs......3rd = 20 reps + 6kgs(fail!)....
•Shoulders•
Dumbbell Press: 1st = 12 reps + 4kgs.. 2nd = 8 reps + 4kgs......3rd = 8 reps + 6kgs(fail!)....
Side Raise: 1st = 12 reps + 4kgs.. 2nd = 15 reps + 4kgs(fail!)......3rd = 6 reps + 6kgs(fail!)....
Barbell Rear Delt Rows: 1st = 10 reps + 8kgs... 2nd = 8reps + 6kgs(fail!!)......3rd = 8 reps + 6kgs(fail!!)....
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« Last Edit: November 09, 2009, 09:20:24 AM by Doomsday »
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Doomsday
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« Reply #8 on: November 04, 2009, 09:12:05 AM » |
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Thank ye MSH for the advice on the Barbell Rows and Barbell Rear Delt Rows for the Back exercise...felt like a lower back n lat workout!  |
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Doomsday
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« Reply #9 on: November 09, 2009, 09:29:28 AM » |
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MONDAY: 9th Nov.
•Chest•
Dumbbell Flys: 1st = 20 reps + 4kgs.. 2nd = 15reps + 6kgs......3rd = 15 reps + 6kgs(fail!!)....
Dumbbell Press: 1st = 16 reps + 6kgs.. 2nd = 15reps + 6kgs......3rd = 15 reps + 6kgs(fail!!)....
Pushups : 1st = 10 reps(fail!!).. 2nd = 8 reps(fail!!)......3rd = 6 reps(fail!!)....
•Triceps•
One Arm Pronated Dumbbell Triceps Extension: 1st = 9 reps + 6kgs(fail!!)... 2nd = 8 reps + 6kgs(fail!!)......3rd = 6 reps + 6kgs(fail!!)....
Overhead Triceps Dumbbell Press: 1st = 20 reps + 4kgs(fail!!)... 2nd = 9 reps + 6kgs(fail!!)......3rd = 9 reps + 6kgs(fail!!)....
WEDNESDAY:
•Back•
Barbell Rows: 13 reps per set with 8kg Barells...felt something in the lats n lower back!
Dead Lift: Will introduce some normal or light weight dead lifts....first i'll try a 10kg dead lift..see how it feels like!
•Biceps•
Dumbbell Concentration Curls: 1st = 20 reps + 4kgs.. 2nd = 19 reps + 6kgs(fail!!)......3rd = 12 reps + 6kgs(fail!)....
Alternate Hammer Curls : 1st = 15 reps + 4kgs.. 2nd = 12 reps + 6kgs......3rd = 12 reps + 6kgs....
Alternate Incline Dumbbell Curls(With swiss ball): 1st = 20 reps + 4kgs(fail!).. 2nd = 8 reps + 6kgs......3rd = 12 reps + 6kgs(fail!)....
FRIDAY:
•Legs•
Lunges: 1st = 20 reps + 6kgs.. 2nd = 18 reps + 6kgs......3rd = 16 reps + 6kgs(fail!)....
Dumbbell Squats: 1st = 20 reps + 6kgs.. 2nd = 20 reps + 6kgs......3rd = 20 reps + 6kgs(fail!)....
•Shoulders•
Dumbbell Press: 1st = 12 reps + 4kgs.. 2nd = 8 reps + 4kgs......3rd = 8 reps + 6kgs(fail!)....
Side Raise: 1st = 12 reps + 4kgs.. 2nd = 15 reps + 4kgs(fail!)......3rd = 6 reps + 6kgs(fail!)....
Barbell Rear Delt Rows: 1st = 10 reps + 8kgs... 2nd = 8reps + 6kgs(fail!!)......3rd = 8 reps + 6kgs(fail!!)....
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« Last Edit: November 09, 2009, 09:38:57 AM by Doomsday »
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Doomsday
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« Reply #10 on: November 09, 2009, 09:35:03 AM » |
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Well, i bought a new set of dumbbell handles...as u can see below
Apex Threaded Dumbbell Handles....they have quite some weight of their own so, my workout felt harder...i like it!!
got get my rusty weights coloured though...chrome most probably...dont want them getting rusty again, any ideas ?!?
PS: i missed the 6th Nov. workout due to depression..studies..not going well...failed a lot and now just feel like a loser....keep giving my self hope: 'Better late than Never'!!
[attachment deleted by admin]
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« Last Edit: November 09, 2009, 09:36:41 AM by Doomsday »
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Doomsday
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« Reply #11 on: November 11, 2009, 07:19:23 AM » |
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MONDAY: 9th Nov.
•Chest•
Dumbbell Flys: 1st = 20 reps + 4kgs.. 2nd = 15reps + 6kgs......3rd = 15 reps + 6kgs(fail!!)....
Dumbbell Press: 1st = 16 reps + 6kgs.. 2nd = 15reps + 6kgs......3rd = 15 reps + 6kgs(fail!!)....
Pushups : 1st = 10 reps(fail!!).. 2nd = 8 reps(fail!!)......3rd = 6 reps(fail!!)....
•Triceps•
One Arm Pronated Dumbbell Triceps Extension: 1st = 9 reps + 6kgs(fail!!)... 2nd = 8 reps + 6kgs(fail!!)......3rd = 6 reps + 6kgs(fail!!)....
Overhead Triceps Dumbbell Press: 1st = 20 reps + 4kgs(fail!!)... 2nd = 9 reps + 6kgs(fail!!)......3rd = 9 reps + 6kgs(fail!!)....
WEDNESDAY: 11th Nov.
•Back•
Barbell Rows: 1st = 12 reps + 10kgs.. 2nd = 12 reps + 10kgs.....3rd = 14 reps + 14kgs(fail!)....
Dumbbell Rows: 1st = 16 reps + 6kgs.. 2nd = 14 reps + 8kgs(fail!!)......3rd = 10 reps + 8kgs(fail!)....
•Biceps•
Dumbbell Concentration Curls: 1st = 20 reps + 4kgs.. 2nd = 12 reps + 6kgs(fail!!)......3rd = 10 reps + 6kgs(fail!)....
Alternate Hammer Curls : 1st = 12 reps + 6kgs.. 2nd = 15 reps + 6kgs......3rd = 8 reps + 8kgs....
Alternate Incline Dumbbell Curls(With swiss ball): 1st = 8 reps + 6kgs(fail!).. 2nd = 7 reps + 6kgs(fail!!)......3rd = 6 reps + 6kgs(fail!)....
FRIDAY:
•Legs•
Lunges: 1st = 20 reps + 6kgs.. 2nd = 18 reps + 6kgs......3rd = 16 reps + 6kgs(fail!)....
Dumbbell Squats: 1st = 20 reps + 6kgs.. 2nd = 20 reps + 6kgs......3rd = 20 reps + 6kgs(fail!)....
•Shoulders•
Dumbbell Press: 1st = 12 reps + 4kgs.. 2nd = 8 reps + 4kgs......3rd = 8 reps + 6kgs(fail!)....
Side Raise: 1st = 12 reps + 4kgs.. 2nd = 15 reps + 4kgs(fail!)......3rd = 6 reps + 6kgs(fail!)....
Barbell Rear Delt Rows: 1st = 10 reps + 8kgs... 2nd = 8reps + 6kgs(fail!!)......3rd = 8 reps + 6kgs(fail!!)....
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Doomsday
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« Reply #12 on: November 11, 2009, 07:21:49 AM » |
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Due to the new Dumbbell bars, which r quite heavy themselves, i felt more pump, therefore lesser reps, quicker Fails in lesser reps.........
Increased the weight in some exercises from 6kgs to 8kgs.............
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ihateyoubailey
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« Reply #13 on: November 11, 2009, 08:22:01 AM » |
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Looks pretty good man. Really quick, if you're still looking to paint your weights, you can find a can of "rust stopping" or "rust preventing" spraypaint. If you can find a rust stopping primer, and then add whatever color you want over the rest of it. That way the paint will be less prone to chipping off, and rust won't come through the paint.
Everybody has their own preferences with their reps and sets, but if you're looking for a more low volume/high rep system, I think that the amount of reps might be a little high. All the "failures" where you're not reaching your anticipated reps for the last set is more than likely just your lactic acid building up too much before you muscles reach their highest potential.
If you want, for a week try doing the same workouts you're doing, but instead of doing such high reps, try doing something like 15-12-10-10 while lightly increasing the weight each time if you can. That's just another suggestion, feel free to toy around with whatever feels good for you, but from my personal experience I like using that formula for low volume high rep routines.
Any other questions feel free to ask.
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Measurements (10-26-09):
Height - 6'4"
Weight - 265.5 lbs.
Chest - 51.5"
Upper arms - 17.5"
Forearms - 13.75"
Waist - 36"
Quads - 26.5"
Calves - 18"
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Doomsday
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« Reply #14 on: November 11, 2009, 10:22:20 AM » |
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Looks pretty good man. Really quick, if you're still looking to paint your weights, you can find a can of "rust stopping" or "rust preventing" spraypaint. If you can find a rust stopping primer, and then add whatever color you want over the rest of it. That way the paint will be less prone to chipping off, and rust won't come through the paint.
Everybody has their own preferences with their reps and sets, but if you're looking for a more low volume/high rep system, I think that the amount of reps might be a little high. All the "failures" where you're not reaching your anticipated reps for the last set is more than likely just your lactic acid building up too much before you muscles reach their highest potential.
If you want, for a week try doing the same workouts you're doing, but instead of doing such high reps, try doing something like 15-12-10-10 while lightly increasing the weight each time if you can. That's just another suggestion, feel free to toy around with whatever feels good for you, but from my personal experience I like using that formula for low volume high rep routines.
Any other questions feel free to ask.
Ooh, that rust preventing spraypaint be a good idea. The painter dude is coming tomorrow so i'll let him know bout that.... The failures r where i try to do as many reps as possible, me not failing to reach my goals, lol! My Target is 8-12 reps but if i can do more, i go for it till i reach 'fail!!' if i try the 15-12-10-10 reps workout with light increase in weight how much weight increment do u suggest?!? i as of now dont have 0.5kg weights. Just well, here they are: TWO: 10kgs FOUR: 5kgs FOUR: 4kgs SIX: 1kgs One : Barbell TWO: Dumbbell Bars/Handles i got these from a friend, they were rusting at his place so i asked em if he not be using em then i'll take em. So he gave them to me, free. I am willing to spend on more equipment...anything i should add?!?!??...Oh i also have a Swiss ball. I use it instead of the bench........ |
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