Howard's Log

Howe · 20-06-2009, 03:25 PM

Haven't updated my log for couple weeks. My current routine is

Any suggestion for improvement?

Monday - Pull
Deadlifts - 4 sets x 6 reps
Barbell rows - 3 sets x 6 - 10 reps
Weighted pullups - 3 sets x 6 - 10 reps
Barbell curls - 3 sets x 6 - 10 reps
Hammer curls - 3 sets x 6 - 10 reps

Wednesday - Push
Flat bench press - 4 sets x 6 - 10 reps
Incline bench press - 3 sets x 6 - 10 reps
Military press - 4 sets x 6 - 10 reps
Dips - 3 sets x 6 - 10 reps
Triceps Push Downs 3x 6-10 reps
DB Side Raises 3x 6-10 Reps

Friday - Legs
Squats - 4 sets x 6 - 10 reps
Lunges - 3 sets x 6 - 10 reps
SLDL - 3 sets x 6 - 10 reps
Standing calf raises - 3 sets x 6 - 10 reps

Howe · 14-09-2009, 08:21 PM

First day back training in several months, for several reasons, Was good workout and it felt great be back in the gym.

Deadlifts:
4x8 @ 62kgs
2x10 @ 82kgs

Lat Pull Downs - Wide Grip.
1x10 @35kgs -
1x8 @50kgs
1x8 @ 55kgs

Dumbell Shrugs
1x10@ 60kgs
2x10@ 68kgs

Barbell Bent Over Rows
1x10 @ 42kgs
1x10 @ 52kgs
1x10 @ 57kgs

EZ Barbell Curls
3x10 @ 27kgs

Hammer Curls Dumbells.
3x10 @ 10kgs's

Diet : - Has been great today, been trying get things back up and eating again as i've dropped some weight over mast months.

Howe · 23-09-2009, 06:26 PM

Wednesday 16th September
Smith Flat Bench Press
2x6 @30kgs
1x6 @35kgs
1x8 @40kgs
1x5 @42.5kgs

Shoulder Press (DB)
2x6 @ 14.0kgsx2
1x10 @ 16.0kgsx2
1x6 @ 18.0kgsx2

Lateral Raises (DB) a hold at the top.
1x10 @ 4kgsx2
1x10 @ 6kgsx2
1x10 @ 8kgsx2

Chest Disp (BW)
1x10
1x10
1x7

Tricep Pull Downs
1x15 @ 100lbs
1x15 @ 110lbs
1x15 @ 120lbs

Monday 21st September
Deadlifts:
4x8 @ 62kgs
1x10 @ 82kgs
1x10 @ 87kgs

Lat Pull Down
1x6 @ 40kgs
1x6 @ 45kgs
1x10 @ 40kgs
1x6 @ 60kgs

Bent Over Rows
1x8 @ 42kgs
1x8 @ 52kgs
1x8 @ 57kgs
1x8 @ 60kgs

DB Shrugs
1x10 @ 60kgs
1x10 @ 68kgs
1x10 @ 72kgs

EZ Curls
1x15 @ 27kgs
1x10 @ 30kgs
1x10 @ 27kgs

DB Hammer Curls
1x10 @ 12kgs x2
2x10 @ 10kgs x2

Wednesday 23rd September
Smith Flat Bench Press
3x6 @30kgs
1x6 @35kgs
1x8 @42.5kgs
1x6 @45kgs

Shoulder Press (DB)
1x10 @ 16kgsx2
1x8 @ 16kgs x2
2x6 @ 18kgs x2

Lateral Raises (DB) a hold at the top.
1x10 @ 6kgsx2
2x10 @ 8kgsx2
1x10 @ 6kgsx2

Tricep Pull Downs
1x15 @ 46kgs
2x15 @ 55kgs

Howe · 05-10-2009, 07:22 PM

Good session today, And my mental state seem to be a lot more positive the last few days which is good. Slowly getting the my diet back on track.

Monday 5th October.

Deadlifts
1x10 @ 52kgs
3x10 @ 72kgs
1x20 @ 82kgs

Lat Pulldowns
1x6 @ 40kgs
1x6 @ 45kgs
2x10 @ 60kgs
1x4 @ 65kgs

Bent Over Rows
1x10 @ 42kgs
1x10 @ 52kgs
1x10 @ 57kgs

Smith Shrugs
1x10 @ 40kgs
2x10 @ 80kgs

Barbell Curls
3x10 @ 25kgs

Hammer Curls
2x15 @ 10kgsx2

Howe · 08-10-2009, 11:50 AM

Wednesday 7 October - 7.30am

Smith Flat Bench.
1x6 @ 30kgs
4x6 @ 35kgs
2x10 @ 45

DB Side Raises
3x10 @ 8kgs

Military Press
1x6 @ 30kgs
1x6 @ 32kgs
1x6 @ 35kgs
1x3 @ 42kgs
1x2 @ 42kgs

Dips
3x10 @ BW

Howe · 26-10-2009, 11:16 AM

Deadlifts
2x10 @ 52kgs
2x10 @ 82kgs
2x10 @ 102kgs

Lat Pulldowns
4x6 @ 55kgs
1x10 @ 65kgs
1x8 @ 65kgs

Bent Over Rows
2x10 @ 42kgs
3x10 @ 62kgs

Smith Shrugs
1x10 @ 40kgs
3x10 @ 80kgs

Update Picture.

Verne · 26-10-2009, 07:14 PM

Nice one Howard...keep it going bud...

Howe · 26-10-2009, 07:29 PM

Quote:

Originally Posted by Verne

Nice one Howard...keep it going bud...

Thanks Verne! It pleased with workout, concetration alot more on the form rather than what weigh im using.

Verne · 26-10-2009, 07:42 PM

Yep ....easy to think lifting heavier is the be all....get the form right first build inherent strength slowly but surely, then you'll be confident in progressing with the weight.

Howe · 26-10-2009, 09:12 PM

Quote:

Originally Posted by Verne

Yep ....easy to think lifting heavier is the be all....get the form right first build inherent strength slowly but surely, then you'll be confident in progressing with the weight.

Yes, your absolutely right mate! I'll get their eventually.

20-06-2009, 03:25 PM	#291 (permalink)
Howe Learning and Improving Join Date: Apr 2008 Location: Suffolk Posts: 843 Rep Power:	Re: Howard's Log Haven't updated my log for couple weeks. My current routine is Any suggestion for improvement? Monday - Pull Deadlifts - 4 sets x 6 reps Barbell rows - 3 sets x 6 - 10 reps Weighted pullups - 3 sets x 6 - 10 reps Barbell curls - 3 sets x 6 - 10 reps Hammer curls - 3 sets x 6 - 10 reps Wednesday - Push Flat bench press - 4 sets x 6 - 10 reps Incline bench press - 3 sets x 6 - 10 reps Military press - 4 sets x 6 - 10 reps Dips - 3 sets x 6 - 10 reps Triceps Push Downs 3x 6-10 reps DB Side Raises 3x 6-10 Reps Friday - Legs Squats - 4 sets x 6 - 10 reps Lunges - 3 sets x 6 - 10 reps SLDL - 3 sets x 6 - 10 reps Standing calf raises - 3 sets x 6 - 10 reps ______________________ "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero." - Mike Menzter Admin at: www.muscle-works.co.uk Last edited by Howe; 21-06-2009 at 10:19 PM..

14-09-2009, 08:21 PM	#292 (permalink)
Howe Learning and Improving Join Date: Apr 2008 Location: Suffolk Posts: 843 Rep Power:	Re: Howard's Log First day back training in several months, for several reasons, Was good workout and it felt great be back in the gym. Deadlifts: 4x8 @ 62kgs 2x10 @ 82kgs Lat Pull Downs - Wide Grip. 1x10 @35kgs - 1x8 @50kgs 1x8 @ 55kgs Dumbell Shrugs 1x10@ 60kgs 2x10@ 68kgs Barbell Bent Over Rows 1x10 @ 42kgs 1x10 @ 52kgs 1x10 @ 57kgs EZ Barbell Curls 3x10 @ 27kgs Hammer Curls Dumbells. 3x10 @ 10kgs's Diet : - Has been great today, been trying get things back up and eating again as i've dropped some weight over mast months. ______________________ "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero." - Mike Menzter Admin at: www.muscle-works.co.uk Last edited by Howe; 14-09-2009 at 08:24 PM..

23-09-2009, 06:26 PM	#293 (permalink)
Howe Learning and Improving Join Date: Apr 2008 Location: Suffolk Posts: 843 Rep Power:	Re: Howard's Log Wednesday 16th September Smith Flat Bench Press 2x6 @30kgs 1x6 @35kgs 1x8 @40kgs 1x5 @42.5kgs Shoulder Press (DB) 2x6 @ 14.0kgsx2 1x10 @ 16.0kgsx2 1x6 @ 18.0kgsx2 Lateral Raises (DB) a hold at the top. 1x10 @ 4kgsx2 1x10 @ 6kgsx2 1x10 @ 8kgsx2 Chest Disp (BW) 1x10 1x10 1x7 Tricep Pull Downs 1x15 @ 100lbs 1x15 @ 110lbs 1x15 @ 120lbs Monday 21st September Deadlifts: 4x8 @ 62kgs 1x10 @ 82kgs 1x10 @ 87kgs Lat Pull Down 1x6 @ 40kgs 1x6 @ 45kgs 1x10 @ 40kgs 1x6 @ 60kgs Bent Over Rows 1x8 @ 42kgs 1x8 @ 52kgs 1x8 @ 57kgs 1x8 @ 60kgs DB Shrugs 1x10 @ 60kgs 1x10 @ 68kgs 1x10 @ 72kgs EZ Curls 1x15 @ 27kgs 1x10 @ 30kgs 1x10 @ 27kgs DB Hammer Curls 1x10 @ 12kgs x2 2x10 @ 10kgs x2 Wednesday 23rd September Smith Flat Bench Press 3x6 @30kgs 1x6 @35kgs 1x8 @42.5kgs 1x6 @45kgs Shoulder Press (DB) 1x10 @ 16kgsx2 1x8 @ 16kgs x2 2x6 @ 18kgs x2 Lateral Raises (DB) a hold at the top. 1x10 @ 6kgsx2 2x10 @ 8kgsx2 1x10 @ 6kgsx2 Tricep Pull Downs 1x15 @ 46kgs 2x15 @ 55kgs ______________________ "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero." - Mike Menzter Admin at: www.muscle-works.co.uk

05-10-2009, 07:22 PM	#294 (permalink)
Howe Learning and Improving Join Date: Apr 2008 Location: Suffolk Posts: 843 Rep Power:	Re: Howard's Log Good session today, And my mental state seem to be a lot more positive the last few days which is good. Slowly getting the my diet back on track. Monday 5th October. Deadlifts 1x10 @ 52kgs 3x10 @ 72kgs 1x20 @ 82kgs Lat Pulldowns 1x6 @ 40kgs 1x6 @ 45kgs 2x10 @ 60kgs 1x4 @ 65kgs Bent Over Rows 1x10 @ 42kgs 1x10 @ 52kgs 1x10 @ 57kgs Smith Shrugs 1x10 @ 40kgs 2x10 @ 80kgs Barbell Curls 3x10 @ 25kgs Hammer Curls 2x15 @ 10kgsx2 ______________________ "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero." - Mike Menzter Admin at: www.muscle-works.co.uk

08-10-2009, 11:50 AM	#295 (permalink)
Howe Learning and Improving Join Date: Apr 2008 Location: Suffolk Posts: 843 Rep Power:	Re: Howard's Log Wednesday 7 October - 7.30am Smith Flat Bench. 1x6 @ 30kgs 4x6 @ 35kgs 2x10 @ 45 DB Side Raises 3x10 @ 8kgs Military Press 1x6 @ 30kgs 1x6 @ 32kgs 1x6 @ 35kgs 1x3 @ 42kgs 1x2 @ 42kgs Dips 3x10 @ BW ______________________ "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero." - Mike Menzter Admin at: www.muscle-works.co.uk

26-10-2009, 07:14 PM	#297 (permalink)
Verne Making Progress Join Date: Oct 2006 Location: Manchester Posts: 159 Rep Power:	Re: Howard's Log Nice one Howard...keep it going bud... ______________________ ...still alive..still unbroken.

26-10-2009, 07:42 PM	#299 (permalink)
Verne Making Progress Join Date: Oct 2006 Location: Manchester Posts: 159 Rep Power:	Re: Howard's Log Yep ....easy to think lifting heavier is the be all....get the form right first build inherent strength slowly but surely, then you'll be confident in progressing with the weight. ______________________ ...still alive..still unbroken.

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