nzmusclez workout journal

[nzmusclez]

Medium chest day - shoulder strapped again

Bench 115kg - 10 some front shoulder ache
Decline 120kg - 10 - no pain, mild discomfort rear shoulder after (usually hurts front)
Incline 85kg - 10
Dips 50kg - 9

[nzmusclez]

Medium chest day shoulder strapped

Bench 115kg - 10 easy and no discomfort
Incline 90kg - 10
Decline 120kg - 10
Dips
Tri pds 45.5kg - 10
Rc work

[nzmusclez]

Tight hamstring. Stretches for 30min still no good. So no squats

Pull ups 40kg - 7
Pull ups 30kg - 9
T bar row 60kg - 10
T bar vert grip 60kg - 8
Supported seated row 102 - 8
Dbell curls 22kg - 8
Rear cable flies for rotator cuff str

[nzmusclez]

Squats 127.5kg - 9
Standing calf raise 190 - 12
Standing calf raise 130 - 13
Hanging leg raise 25
Supported leg raise 20
Hanging leg raise 15
Supported leg raise 15

[nzmusclez]

Bench 115kg - 10
Decline 125kg - 10
Incline 90kg - 10
Dips 40kg - 15
Shoulder press 60kg - 9

[nzmusclez]

Medium chest day

Pull ups 30kg - 8
Pull ups 20kg - 8
T bar row 50kg - 10
T bar vert grip 50kg - 10
Supported seated row 84kg - 10
Supported seated row 84kg - 10
Dbell curls 20kg - 10
Dbell curls 20kg - 8

[nzmusclez]

Bench 120kg - 10
Decline 130kg - 11
Incline 100kg - 10
Dips 50kg - 15
Shoulder press 70kg - 10
Tri pds 45.5kg - 11

[nzmusclez]

Stretches / run

Squats 130kg - 10
Pull ups 40kg - 7 (close to 8)
Pull ups 30kg - 9
T bar row 60kg - 9
Dbell curl 22kg - 9
Rc work

[nzmusclez]

standing calf raise 190 - 15
Standing calf raise 130 - 15 ( power up slow down, short rest)
Standing calf raise 170 - 12
Standing calf raise 120 - 11
Hanging leg raise 25
Supported leg raise 21
Hanging leg raise 15
Supported leg raise 15
Calf press Bent knees 7 plates - 20 / 20

[nzmusclez]

Medium chest day

Bench 115kg - 10
Incline 90kg - 10
Decline 125kg - 10
Dips 50kg - 12
Rope tri pds 35kg - 12

[nzmusclez]

Medium back day

Squats 110kg - 10
Pull ups 30kg - 8
Pull ups 20kg - 10
T bar row 52.5kg - 10
T bar vert grip 52.5kg - 10
Dbell curls 20kg - 8

[nzmusclez]

Bench 122.5kg - 9
Decline 135kg - 8 (careful of lifting head)
Incline 102.5kg - 9
Dips 55kg - 11
Tri pds 38.5kg - 8

[nzmusclez]

Squats 132.5kg - 8
Pull ups 40kg - 8
Split squat machine 100 - 8 each leg
T bar row 60kg - 10
Dbell curls 22kg - 10

[nzmusclez]

Standing calf raise 190 - 16
Standing calf raise 130 - 16 ( 1 min rest)
Standing calf raise 170 - 12
Standing calf raise 110 - 16
Hanging leg raise 25
Supported leg raise 20
Hanging leg raise 15
Supported leg raise 15
Calf press bent knees 7 plates - 24 / 19

[nzmusclez]

Med chest day

Bench 115kg - 10
Incline 90kg - 10
Decline 125kg - 10
Dips 40kg - 15
Tri pds 40kg - 10

[nzmusclez]

Bench 125kg - 9
Decline 135kg - 9
Incline 105kg - 9
Dips 55kg - 11
Shoulder press 75kg - 8
Bar Tri pds 45.5kg - 10

[nzmusclez]

Light chest day

Bench 100kg - 10
Decline 110kg - 10
Incline 90kg - 10
Dips 35kg - 15
Tri pds 38.5kg - 10

[nzmusclez]

Back day (pre workout today)

Pull ups 50kg - 6
Pull ups 35kg - 7
T bar row 65kg - 8
T bar vert grip 60kg - 8
Bent over dbell rows 30kg - 14/12
Bent over dbell rows 30kg - 10 /10
Supported seated row (left arm only) 84kg - 10 /10
Dbell curls 22kg - 9

[nzmusclez]

Very bad diet today.

Bench 125kg - 8
Decline 135kg - 8 (just missed 9)
Incline 105kg - 8
Dips 55kg - 11
Rope Tri pds 35kg + plate - 11

[nzmusclez]

Squats 132.5kg - 7
Pull ups 45kg - 7
Pull ups 30kg - 10
Split squat 80kg - 8 each leg
T bar row 65kg - 9
Left arm Supported seated row 84kg - 10 / 10

[nzmusclez]

Standing calf raise 190 - 16
Standing calf raise 130 - 18
Standing calf raise 170 - 12 just
Standing calf raise 110 - 16
Hanging leg raise 28
Supported leg raise 22
Hanging leg raise 16
Supported leg raise 15

[nzmusclez]

Med chest day

Bench 115kg - 10
Decline 125kg - 10
Incline 90kg - 10
Dips 40kg - 15
Rope tri pds 31.5kg - 12

[nzmusclez]

Bench 125kg - 8
Decline 135kg - 8
Incline 105kg - 8
Dips 55kg - 11
Bar tri pds 45.5kg - 10
10min run

[nzmusclez]

Pull ups 45kg - 5
T bar row 65kg - 10
T bar vert grip 60kg - 10
Left arm seated row 84kg - 10 / 10
Seated rear flies 68 - 12 / 12
Dbell curls 22kg - 10

[nzmusclez]

Medium day

Bench 112.5kg - 10
Decline 122.5kg - 10
Incline 90kg - 10
Dips 40kg - 12
Tri pds 28kg - 12

[nzmusclez]

Bench 125kg - 8
Incline 105kg - 9
Dips 55kg - 12
Tri pds 35 + plate - 12

[nzmusclez]

Pull ups 50kg - 4
Pull ups 30kg - 8
T bar row 65kg - 8
T bar vert grip 60kg - 8
Left arm seated row 78kg - 10
Dbell curl 22kg - 8

[nzmusclez]

Bench 125kg - 9
Decline 135kg - 6
Incline 105kg - 6
Dips 55kg - 9
Tri pds 45.5kg - 10

[nzmusclez]

Pull ups 40kg - 7
Pull ups 30kg - 8
Dbell row 30kg - 16 / 14
Dbell row 30kg - 10
Couple leg exercises rehab
T bar row 60kg - 7

[nzmusclez]

Bench 125kg - 8
Decline 135kg - 7
Incline 102.5kg - 8
Dips 55kg - 10
Bar tri pds 45.5kg - 10