Daves Journal

davecw · Post by **davecw** » Thu Feb 26, 2009 6:32 pm

Im just trying to get defined as i have the big back and arms but the shitty chest and abs are fairly shit.

Date
27.2.09

Bi

DB Curl 12 x 12 kg 10x 16 kg 8 x 20kg

Incline DB Curls 25x10kg,30x10kg
Close Grip Cable Curls 12x12kg,10x 14kg
Ezy Bar Bell preacher Curl 12x 23kg,10x23kg,

davecw · Post by **davecw** » Thu Feb 26, 2009 6:42 pm

Can someone give me a example of a fullbody work out?

swanso5 · Post by **swanso5** » Thu Feb 26, 2009 7:14 pm

basic movement set up:

deadlift variation paired with core variation
row variation paired with bench press variatioin
chin up variation paired with shoulder press variation
single leg variation paired with secondary mid back variation

you'd do all of at least 3 of these each section depending on your capabilities

davecw · Post by **davecw** » Thu Feb 26, 2009 7:38 pm

Sorry dude im a newb can you like post a average workout?

would that set up be for one workout?

swanso5 · Post by **swanso5** » Thu Feb 26, 2009 7:53 pm

search the waterbury method by chad waterbury will be easier

davecw · Post by **davecw** » Mon Mar 09, 2009 8:51 pm

Waterbury Day 5.... 5.3.09

Chin Ups 3 x 3

Decline DB BP 1 x 10/20kg , 1 x 6/40kg , 1 x 6/45kg

Glute Raises 1 x 6/32kg , 1 x 6/48kg , 1x 6/48kg ,1x 6/48kg

Lunges 4 x 6/12 kg, 4 x6/16kg, 4 x6/16kg, 4 x6/16kg

Day 3....6.3.09

DB Bench10 x 3/ 19 kg

Standing Mil Press4 x 6 / 34 kg

Calf Raise

Upright Rows 6/19kg, 6/24kg, 6/24, 6/30

Triceps Pressdown6/ 16kg, 6/ 20 kg, 6/ 20kg, 6/26 kg

9.03.09

Cardio Stationary Bike x 45 mins at steady pace

swanso5 · Post by **swanso5** » Tue Mar 10, 2009 6:44 pm

if you can't do 3 x 3 of chin ups then do 10 sets of whatever you can (2, 1 etc) or many sets as you can do continue to do chin ups for

davecw · Post by **davecw** » Tue Mar 10, 2009 9:00 pm

swanso5 wrote:if you can't do 3 x 3 of chin ups then do 10 sets of whatever you can (2, 1 etc) or many sets as you can do continue to do chin ups for

Yeh picked up a chin up bar to practice as home, there a prick.

Are they something you eventually pick up?

Bigboi118 · Post by **Bigboi118** » Wed Mar 11, 2009 12:58 pm

yeh they do eventually pick up, when i first started doin them i cudnt do many for shit, now i can do 3x10 and slowly buildin up.

davecw · Post by **davecw** » Wed Mar 11, 2009 8:54 pm

12.3.09

Barbell Back Squats
5x 45 kg , 2 x 50kg

Sets: 7
Reps: 3
Rest: 70 seconds

A1 Dips

A2 Bent-Over Barbell or Dumbbell Rows
21 kg x2,28 kg x2
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)

Note: A1/A2 consists of a superset pairing

B1 Skull Crushers
4 x 6/ 10kg

B2 Standing Barbell Curls
20kg x 1, 30kg x 3
Sets: 4
Reps: 6
Rest: 60 seconds

Im woeful at skullcrushers ! Gotta do overload on triceps.

swanso5 · Post by **swanso5** » Thu Mar 12, 2009 2:37 pm

you'll be sore then too