A Rejects Log - Rhyfelwr

[rhyfelwr]

My workout log

Current Split
Day1 - Chest and Back
2 - Legs
3 - Arms

Current Stats

70kg

Bench Press - 90kgx1
Squat - 130kgx1
Deadlift - 150x1

Powerlifter/Athlete

[rhyfelwr]

Day 1 Chest and Back
24/April/2012

Weight - 70kg

Key - A1 = first exercise in superset A2 = second

A1) Pullups
Set 1 - Bodyweight x 1 rep 15 sec concentric and eccentric
Set 2 - Bodyweight x 1 rep 16 sec concentric and eccentric
Set 3 - Bodyweight x 1 rep 17 sec concentric and eccentric

A2) Chest Dips (Leaning forward)
Set 1 - Bodyweight x 1 rep 15 sec concentric and eccentric
Set 2 - Bodyweight x 1 rep 16 sec concentric and eccentric
Set 3 - Bodyweight x 1 rep 17 sec concentric and eccentric

B1) Barbell Bench Press (Flat Bench)
Set 1 - 50kg x 12 reps
Set 2 - 55kg x 10 reps
Set 3 - 55kg x 10 reps

B2) Dumbell Flyes (Flat Bench)
Set 1 - 10kg x 12 reps
Set 2 - 10kg x 12 reps
Set 3 - 10kg x 12 reps

C1) Pulldowns
Set 1 - 35kg x 12 reps
Set 2 - 35kg x 12 reps
Set 3 - 35kg x 12 reps

C2) Behind Neck Pulldowns
Set 1 - 35kg x 12 reps
Set 2 - 35kg x 12 reps
Set 3 - 35kg x 12 reps

* C2 reps should be in the 15-20 rep range will ammend next workout

D) Facepulls (low pulley)
Set 1 - 12.5kg x 12 reps
Set 2 - 12.5kg x 12 reps
Set 3 - 12.5kg x 12 reps

[rhyfelwr]

Lower Body and Abs
26/April/2012

Weight - 69.5kg

A) Back Squats
Set 1 - 60kg x 5
Set 2 - 70kg x 5
Set 3 - 80kg x 5
Set 4 - 90kg x 5
Set 5 - 100kg x 5

B) Power Runner
Set 1 - 100kg x 10
Set 2 - 100kg x 10
Set 3 - 120kg x 10
Set 4 - 120kg x 10

C1) Hanging Knee Raises
Set 1 - Bodyweight x 12
Set 2 - 5kg x 12
Set 3 - 5kg x 12

C2) Swiss Ball Crunches
Set 1 - Bodyweight x 12
Set 2 - 5kg x 12
Set 3 - 10kg x 12

[rhyfelwr]

Shoulders and Arms
27/April/2012

Weight - 70kg

A) Lateral Raises
Set 1 -5kg x 12
Set 2 -7.5kg x 12
Set 3 -7.5kg x 12
Set 4 -5kg x 12

B) Rear Delt Raises
Set 1 -5kg x 12
Set 2 -5kg x 12
Set 3 -5kg x 12

C) Dumbell Preacher Curls
Set 1 -12.5kg x 12
Set 2 -12.5kg x 10
Set 3 -10kg x 12

D) Incline Dumbell Curls
Set 1 -10kg x 12
Set 2 -10kg x 10
Set 3 -10kg x 10

E) Zottman Curls (Drop set)
Set 1 -10kg x 10
- 7.5kg x 8
- 5kg x 8

F) Skull Crushers (Extended Set)
Set 1 -30kg x 10 - 10 - 8
Set 2 -35kg x 5 - 5 - 5
Set 3 -35kg x 5 - 4 - 4
Set 4 -32.5kg x 5 - 4 - 4

[rhyfelwr]

Day 1 Chest and Back
1/May/2012

Weight - 70.5kg

A1) Pullups
Set 1 - Bodyweight x 1 rep 20 sec concentric and eccentric
Set 2 - Bodyweight x 1 rep 20 sec concentric and eccentric
Set 3 - Bodyweight x 1 rep 20 sec concentric and eccentric

A2) Chest Dips
Set 1 - Bodyweight x 1 rep 20 sec concentric and eccentric
Set 2 - Bodyweight x 1 rep 20 sec concentric and eccentric
Set 3 - Bodyweight x 1 rep 20 sec concentric and eccentric

B1) Barbell Bench Press (Flat Bench)
Set 1 - 60kg x 10 reps
Set 2 - 60kg x 10 reps
Set 3 - 60kg x 10 reps

B2) Dumbell Flyes (Flat Bench)
Set 1 - 10kg x 12 reps
Set 2 - 10kg x 12 reps
Set 3 - 10kg x 12 reps

C1) Pulldowns
Set 1 - 35kg x 12 reps
Set 2 - 40kg x 12 reps
Set 3 - 45kg x 12 reps

C2) Behind Neck Pulldowns
Set 1 - 20kg x 20 reps
Set 2 - 20kg x 20 reps
Set 3 - 20kg x 20 reps

D) Facepulls (low pulley)
Set 1 - 20kg x 12 reps
Set 2 - 20kg x 12 reps
Set 3 - 20kg x 12 reps

[vollric]

why come you type all dees tings mang?

[rhyfelwr]

Lower Body and Abs
3/May/2012

Weight - 71kg

A) Back Squats
Set 1 - 65kg x 5
Set 2 - 75kg x 5
Set 3 - 85kg x 5
Set 4 - 95kg x 5
Set 5 - 105kg x 5

B) Lunges
Set 1 - 30kg x 10
Set 2 - 30kg x 10
Set 3 - 30kg x 10
Set 4 - 30kg x 10

C1) Hanging Knee Raises
Set 1 - Bodyweight x 12
Set 2 - 5kg x 12
Set 3 - 5kg x 12

C2) Swiss Ball Crunches
Set 1 - Bodyweight x 12
Set 2 - 5kg x 12
Set 3 - 10kg x 12

[rhyfelwr]

Shoulders & Arms
4/May/2012

Weight - 71kg

A1) Preacher Curl Iso-hold
Set 1 - 30kg x 35 secs
Set 2 - 30kg x 35 secs
Set 3 - 30kg x 30 secs

A2) Standing Dumbell Curl (Dropset)
Set 1 - 12.5kg x 6 - 10kg x 6
Set 2 - 15kg x 5 - 12.5kg x 5
Set 3 - 12.5kg x 6 - 10kg x 5

A3) Reverse Curl
Set 1 - 30kg x 15
Set 2 - 30kg x 15
Set 3 - 25kg x 15

B) Dips
Set 1 -10kg x 6
Set 2 -15kg x 6
Set 3 -20kg x 5
Set 4 -15kg x 6

F) Skull Crushers (Extended Set)
Set 1 -35kg x 5 - 5 - 5
Set 2 -35kg x 5 - 5 - 4
Set 3 -32.5kg x 5 - 5 - 5
Set 4 -32.5kg x 5 - 5 - 5

[rhyfelwr]

Day 1 Chest and Back
8/May/2012

Weight - 72kg

A1) Pullups
Set 1 - Bodyweight x 1 rep 20 sec concentric and eccentric
Set 2 - Bodyweight x 1 rep 21 sec concentric and eccentric
Set 3 - Bodyweight x 1 rep 22 sec concentric and eccentric

A2) Chest Dips
Set 1 - Bodyweight x 1 rep 20 sec concentric and eccentric
Set 2 - Bodyweight x 1 rep 21 sec concentric and eccentric
Set 3 - Bodyweight x 1 rep 22 sec concentric and eccentric

B1) Barbell Bench Press (Flat Bench)
Set 1 - 60kg x 12 reps
Set 2 - 60kg x 10 reps
Set 3 - 60kg x 10 reps

B2) Dumbell Flyes (Flat Bench)
Set 1 - 10kg x 12 reps
Set 2 - 10kg x 12 reps
Set 3 - 10kg x 12 reps

C1) Pulldowns
Set 1 - 35kg x 12 reps
Set 2 - 40kg x 12 reps
Set 3 - 45kg x 12 reps

C2) Behind Neck Pulldowns
Set 1 - 20kg x 20 reps
Set 2 - 25kg x 20 reps
Set 3 - 30kg x 20 reps

D) Facepulls (low pulley)
Set 1 - 20kg x 12 reps
Set 2 - 22.5kg x 12 reps
Set 3 - 25kg x 12 reps