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
|
Thread: A Rejects Log - Rhyfelwr
-
04-24-2012, 04:09 AM #1
-
04-24-2012, 04:17 AM #2
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
-
04-27-2012, 10:37 PM #3
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
-
04-27-2012, 10:43 PM #4
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
-
-
05-01-2012, 10:28 PM #5
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
-
05-02-2012, 04:53 AM #6
why come you type all dees tings mang?
Man He sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.
-Dalai-
-
05-06-2012, 04:56 AM #7
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
-
05-06-2012, 05:02 AM #8
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
-
-
05-08-2012, 11:09 PM #9
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
Bookmarks