Dog's log.

[Dog]

Lolnot hard i worked 9-630 5-6 times a week + college for what 9 months and still trained at night.

ye but uve made terrible progress for the time uve been lifting so dont chat to me fam

[Dog]

Lolnot hard i worked 9-630 5-6 times a week + college for what 9 months and still trained at night.

yeah he works everyday and still manages to do 1000000 reps of calf raises every hour

i just ent gt wot it takes lol

[Hotkeying]

Lolnot hard i worked 9-630 5-6 times a week + college for what 9 months and still trained at night.

yeah he works everyday and still manages to do 1000000 reps of calf raises every hour

i just ent gt wot it takes lol

gd 2 c ur comin 2 terms wid it lol

[Mr-G-Maul]

what job do you do to stop you training? i work either 9-6 or 8-5 sometimes 8-6 and im not that tired tbh i can still train fine.

[Dog]

what job do you do to stop you training? i work either 9-6 or 8-5 sometimes 8-6 and im not that tired tbh i can still train fine.

Work in Sainsbury's on the produce department lol, im alright now, been going after work.. I just had a messed up sleeping pattern and couldn't sleep at night for whatever reason, so i was getting like 3-5hrs sleep a night then falling asleep when i got home from work but its sorted now

idk why ppl are even calling me out on it, i forgot i could control whether or not i fell asleep on the bus

[Hotkeying]

what job do you do to stop you training? i work either 9-6 or 8-5 sometimes 8-6 and im not that tired tbh i can still train fine.

Work in Sainsbury's on the produce department lol, im alright now, been going after work.. I just had a messed up sleeping pattern and couldn't sleep at night for whatever reason, so i was getting like 3-5hrs sleep a night then falling asleep when i got home from work but its sorted now

idk why ppl are even calling me out on it, i forgot i could control whether or not i fell asleep on the bus

ever bang ur head on the seat infront of you? h8 that

[Dog]

Chest and Triceps 23/10

Flat DB Bench

12s x 8 warmup

28s x 7

26s x 6

22s x 13

Incline DB Bench

20s x 13

22s x 5

22s x 5

20s x 5

1 Arm Pec Dec

33 x 15

47 x 10

47 x 10

54 x 7

Close Grip Bench

20 x 16

40 x 5

Pushdown

18.75 x 15

26.25 x 5

Seemed to get exhausted very quick today :s reps dropped after each set a large amount, I think my left tricep got knackered from the first heavy bench set and was giving out a lot, gonna stick to the pre-exhausting my chest thing as I did last week, seems to work better

[Dog]

Bad leg session, lost a lot of strength since I did them last, which was like.. a month ago >< also went late when the gym was closing so did a quick session.. from now on i'm not neglecting them whatsoever, might start doing them twice a week, embarrassing that I can squat as much as I can bench.

Legs 24/10

Squats

Bar x 6 warmup

40 x 8

50 x 8

70 x 3

Leg Press

45 x 15

65 x 10

75 x 7

Seated Leg Curl

45 x 15

65 x 10

65 x 8

[Steroids]

been going gym for 4-5 years and still only squats same as bench crew

[Dog]

been going gym for 4-5 years and still only squats same as bench crew

[Cake N Spoon]

get large

[Shivan]

fam

[Veta]

delta use the elastic band things, they took off like 15 lbs i think. thats what i used when i first started doing pull ups

[DeltaPapa]

wot lol

[Reevesy]

been going gym for 4-5 years and still only squats same as bench crew

lmao

[Tango_Oscar]

U work at sainsburys on the produce? Sneak some cheeky leeks mate, full of energy them ones! Get the creatine Leeks!

[Dog]

took a new back pic the other day, making progress

Shoulders 25/10

Rotator warmups.

Dumbbell Shoulder Press

12s x 6 warmup

22s x 6

20s x 8

18s x 8

Lateral Raises

6s x 20

10s x 12

10s x 10

12s x 7

Dumbbell Shrugs

22s x 6

45s x 5

34s x 10

28s x 10

Cable Rear Delt Rows

18.75 x 15

23.75 x 12

23.75 x 12

28.75 x 12

[Shivan]

my man, working out like a g

Edited October 25, 2012 by Shivan

[Dog]

Back and Biceps 26/10

Pulldown Machine, warmups.. think I did a bit too much volume on this really, it seemed to just limit my pullups.

15 x 10

35 x 7

45 x 6

Pullups

4

4

Chinups

4

Underhand Barbell Row

40 x 16

50 x 15

70 x 8

70 x 7

Straight Arm Pulldown

18.75 x 12

21.25 x 8

21.25 x 7

Seated Cable Row, wide grip

33.75 x 15

41.25 x 11

48.75 x 9

Deadlift

60 x 7

90 x 8

100 x 4

Hammer Curls

14s x 12

16s x 7

12s x 8

Dumbbell Curl

12s x 8

8s x 10

8s x 8

Ez Curl Bar Preacher Curls

20 x 8

20 x 7

[Reevesy]

u must of had a shite day :S only 4 pullups o.o

[Dog]

u must of had a shite day :S only 4 pullups o.o

My barbell row was a fair bit stronger though

[Reevesy]

u must of had a shite day :S only 4 pullups o.o

My barbell row was a fair bit stronger though

weird lol

[Dog]

pretty weak session today, overtraining I think, gonna change to a 5 day split with weekends off starting monday

Chest 27/10

Flat DB Bench

12s x 8

28s x 5

26s x 7

24s x 8

Cable Crossovers

6.25s x 18

11.25s x 9

11.25s x 9

8.75s x 8

One Arm Pec Fly Machine

33 x 12

47 x 10

2 Arms

68 x 8

68 x 6

Tricep Pushdowns

18.75 x 14

18.75 x 11

21.25 x 6

[Dog]

Arms 29/10

Close Grip Bench, no spotter so couldn't truely go to failure.

20 x 8

40 x 12

50 x 10

50 x 6

Overhead Tricep Extension

6s x 12

10s x 8

Skullcrushers

15 x 12

20 x 12

25 x 9

30 x 4

Rope Pulldown

18.75 x 12

16.25 x 13

One Arm

8.75 x 10

6.25 x 8

Dumbbell Curls

10s x 12

14s x 8

14s x 8

14s x 7

Barbell Curls

20 x 12

20 x 8

20 x 7

Incline Dumbbell Curls, slow negatives

4s x 10

10s x 5

Hammer Curls

14s x 8

10s x 9

10s x 10

[Dog]

31/10 Shoulders

8 sets light rotator cuff warmups.

Front Delts:

Dumbbell Shoulder Press

10s x 8

22s x 7

18s x 12

18s x 8

Side Delts:

Lateral Raises

6s x 15

8s x 12

8s x 10

Upright Rows, wide grip

20 x 14

20 x 12

Traps:

Upright Rows, close grip

20 x 12

20 x 12

20 x 10

Dumbbell Shrugs

22s x 12

32s x 10

Rear Delts:

Face Pulls

21.25 x 12

28.75 x 12

Cable One Arm Rear Delt Row

3.75 x 12

3.75 x 12

3.75 x 13

6.25 x 12

edit: lol strong tank top in pic to tank top in sig corelation