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[B]24th October [U]Pull Workout[/U][/B]
Pullups 10,8,7
Barbell Row 60kg 10,10,10
Barbell Shrug 100kg 10,10,10
Barbell Curl 40kg 6,4,3
Had planned on keeping it fairly quick this morning but my body made that decision for me. Tried to do some chinups after the curls but my elbows were stuffed. I figure it’s just a bit of wear and tear from a big session yesterday backed up with these compounds today.
Taking a rest day tomorrow then heavy bench on Friday.
[QUOTE=NickelArse;1564349941][B]23rd October [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat
20kg 6
60kg 3
100kg 1
110kg 1
115kg 1
145kg 1,1
Pinged my iliotibial band on my second squat, this has been a bit of a recurring problem for me in the past caused by tight glutes. Will do a deload legs session then get back on the horse next week.
Couldn’t do anything that took my femur to parallel so decided to smash some heavy deads, good practice for a powerlifting comp anyway. Had plenty of gas left in me which was good.
Barbell Mixed Grip Deadlift
100kg 1
140kg 1
200kg 1,1,1
140kg 3,3,3
Barbell Good Mornings 60kg 4,4,4
Standing Calf Raise 65kg 6,6,6
Got it all on video, will post up later[/QUOTE]
[youtube]5REaucEz7Qc[/youtube]
Wasn't myself today but still managed a decent workout got a video of the bench pressing that I'll send out later
[B]28th October [U]Push Workout[/U][/b]
Barbell Bench Press
20kg 10
60kg 4
80kg 2
90kg 1
115kg 5,3,3
65kg 10,10,10
60kg 6,6
Barbell Standing Shoulder Press 40kg 5,5,5
Dip 5,5,5
Incline Barbell Bench Press 50kg 6,6,6
Dumbbell Pec Fly 14kg each 10,9,7
[B]1st November [U]Legs Workout[/U][/B]
Mixed Grip Barbell Deadlift
100kg 5
140kg 3
180kg 1
220kg 1 (new PR)
220kg was easy decided to try 230kg
230kg X
Failed
Back to 220kg
220kg X
Failed that too
200kg 1
180kg 1
160kg 2,2
140kg 3,3
Barbell Squat 60kg 6,6,6
Barbell Good Mornings 60kg 4,4,4
Calf Raise 70kg 8,7,6
Nice workout, will post vids later
[B]2nd November [U]Pull Workout[/U][/B]
Pullups 12,7,6
Barbell Row 60kg 10,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Curl 33kg 10,7,6
Neutral Grip Chinups 5,5,5
Hammer Curls 20kg each 3 18kg 3,3
[B]4th November [U]Push Workout[/U][/B]
Dips
Body weight 2,2,2
+20kg 1,1
+60kg 1
+70kg X
+60kg X
+40kg 1
+20kg 5,4,4
Barbell Bench Press 70kg 10,10,10
Standing Barbell Press 40kg 6,6,6
EZ Bar Skull Crushers 33kg 10,8,6
Dumbbell Kick Back 10kg each 6,6,6
Dumbbell Tricep Extension 20kg each 8,8,8
[B]8th November [U]Cardio Workout[/U] 96.7kg[/B]
176 calories burnt
12:36 duration
Heart rate average - 155
Heart rate max - 176
Distance - 2.02km
Pace - 6:15 min/km
First bit of cardio in 12 months, I'm very fat and slow
[B]10th November [U]Legs Workout[/U] 95.4kg[/B]
Barbell Low Bar Back Squat 100kg 5,5,5
Mixed Grip Barbell Deadlift 140kg 5,5,5
Barbell Good Mornings 60kg 5,5,5
Standing Calf Raise 70kg 8,5,5
Leg Press 160kg 5,5,5
[B]13th November [U]Pull Workout[/U] 95.7kg[/B]
Pullups 14,10,6
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Curl 43kg 5,3,3
Neutral Grip Chinups 5,5,5
Hammer Curls 18kg each 6,5,4
[B]14th November [U]Push Workout[/U][/B]
Standing Barbell Press 60kg 3,3,3
Dips 6,6,6
Decline Barbell Bench Press 70kg 8,8,8
Dumbbell Lateral Raise 16kg 6,5,5
Dumbbell Shoulder Press 16kg each 10,10,10
Had to use the decline bench because a pair of numpties were hogging the benches, was nice to have a bit of variety though
[B]17th November [U]Legs Workout[/U] 94.5kg[/B]
Barbell Low Bar Back Squat
20kg 8
60kg 5
100kg 1
110kg 1
120kg 1
150kg 1,1,1
110kg 3,3
75kg 10,10,10
Barbell Good Mornings 60kg 6,5,5
Leg Press 160kg 5,5,5
Standing Calf Raise 70kg 8,7,7
[QUOTE=NickelArse;1566434711][B]17th November [U]Legs Workout[/U] 94.5kg[/B]
Barbell Low Bar Back Squat
20kg 8
60kg 5
100kg 1
110kg 1
120kg 1
150kg 1,1,1
110kg 3,3
75kg 10,10,10
Barbell Good Mornings 60kg 6,5,5
Leg Press 160kg 5,5,5
Standing Calf Raise 70kg 8,7,7[/QUOTE]
[youtube]JnmwoWvQxWk[/youtube]
[B]19th November [U]Pull Workout[/U] 94.7kg[/B]
Pullups 15,8,6
Barbell Row 60kg 10,8,8
Barbell Shrug 100kg 10,10,10
Had to cut my session short at this point. Had done a heap of gardening over the weekend and my elbows were cooked.
[B]15th November [U]Cardio Workout[/U] 95.1kg[/B]
242 calories burnt
14:40 duration
Heart rate average - 169
Heart rate max - 199
Distance - 2.39km
Pace - 6:06 min/km
[B]20th November [U]Cardio Workout[/U] 94.2kg[/B]
262 calories burnt
15:47 duration
Heart rate average - 164
Heart rate max - 180
Distance - 2.49km
Pace - 6:19 min/km
[B]22nd November [U]Cardio Workout[/U] 94.1kg[/B]
240 calories burnt
14:41 duration
Heart rate average - 164
Heart rate max - 179
Distance - 2.40km
Pace - 6:05 min/km
[B]21st November [U]Push Workout[/U] 94.2kg[/b]
Barbell Bench Press
20kg 10
60kg 4
80kg 2
100kg 3,3,3
Dip 10,8,6
Barbell Standing Shoulder Press 40kg 8,6,5
Incline Barbell Bench Press 50kg 10,8,7
Dumbbell Pec Fly 14kg each 10,10,10
Bench was a mess, I tried to use a folding free weight bench inside a squat rack (the standard bench presses were occupied by dip****s), couldn't get in my grove at all. The rest of the workout was great though.
[B]24th November [U]Legs Workout[/U] 93.3kg[/B]
Mixed Grip Barbell Deadlift
120kg 3
170kg 1
200kg 3,1,1
170kg 1
Barbell Squat 70kg 6,6,6
Barbell Good Mornings 70kg 5,4,4
Barbell Lunge 30kg 4,4,4
Deads were beltless
[B]26th November [U]Pull Workout[/U] 93.5kg[/B]
Pullups 15,8,7
Barbell Row 80kg 6,6,6
Barbell Shrug 100kg 10,10,10
EZ Bar Curl 33kg 10,7,5
Neutral Grip Chinups 5,5,5
Hammer Curls 18kg each 6,5,5
[B]27th November [U]Push Workout[/U] 92.7kg[/B]
Dips
Body weight 2
+20kg 8,6,5
Barbell Bench Press 70kg 10,9,8
Standing Barbell Press 40kg 5,5,5
EZ Bar Skull Crushers 38kg 5 33kg 5,4
Dumbbell Kick Back 10kg each 6,6,6
[B]28th November [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat
20kg 6,5
60kg 3,2
80kg 1,1
120kg 3,3,3
Mixed Grip Deadlift 140kg 4,4,4
Barbell Good Mornings 60kg 5,5,5
This workout was a real grind, really tight glutes some slight knee pain. Happy it's done.
[B]30th November [U]Cardio Workout[/U] 92.8kg[/B]
294 calories burnt
16:15 duration
Heart rate average - 172
Heart rate max - 188
Distance - 2.88km
Pace - 5:39 min/km
Decent pace improvement from my last run, happy with that
[B]1st December [U]Pull Workout[/U] 92.4kg[/B]
Weighted Pullups +40kg 2 +30kg 3,3
Barbell Row 100kg 4,4,4
Barbell Shrug 140kg 6,6,6
EZ Bar Curl 43kg 5,3,3
Neutral Grip Chinups 5,5,5
Hammer Curls 16kg each 9,7,6
[B]2nd December [U]Push Workout[/U] 92.0kg[/B]
Standing Barbell Press 60kg 3,3,2
Barbell Bench Press 90kg 8,6,6
Dips 6,6,6
Dumbbell Lateral Raise 16kg 6,5,5
Dumbbell Shoulder Press 16kg each 10,10,8
Barbell Upright Row 20kg 10.10.10
[B]4th December [U]Legs Workout[/U] 92.2kg[/B]
Mixed Grip Barbell Deadlift
100kg 4
140kg 2
180kg 1
230kg X
220kg 1
200kg 1
180kg 2,2
115kg 10,10
Barbell Squat 70kg 5,5,5
Barbell Good Mornings 70kg 5,5,3
Missed the 230kg new pr, got some vids too
[B]5th December [U]Cardio Workout[/U] 91.7kg[/B]
295 calories burnt
16:52 duration
Heart rate average - 169
Heart rate max - 186
Distance - 2.84km
Pace - 5:55 min/km
Crappy run after deadlifts
[B]7th December [U]Pull Workout[/U] 91.3kg[/B]
Pullups 10,8,6
Barbell Row 60kg 8,6,6
Barbell Shrug 100kg 10,10,10
EZ Bar Curl 33kg 8,6,5
Neutral Grip Chinups 5,5,5
Hammer Curls 18kg each 8,6,5
Went to the gym after work, I hate training in the evening
[B]8th December [U]Cardio Workout[/U] 92.0kg[/B]
300 calories burnt
17:28 duration
Heart rate average - 168
Heart rate max - 183
Distance - 2.81km
Pace - 6:11 min/km
Another crappy run, god it was hot this morning too
[QUOTE=NickelArse;1567749931][B]4th December [U]Legs Workout[/U] 92.2kg[/B]
Mixed Grip Barbell Deadlift
100kg 4
140kg 2
180kg 1
230kg X
220kg 1
200kg 1
180kg 2,2
115kg 10,10
Barbell Squat 70kg 5,5,5
Barbell Good Mornings 70kg 5,5,3
Missed the 230kg new pr, got some vids too[/QUOTE]
as promised
[youtube]1OVjQgW_xFE[/youtube]
[B]9th December [U]Push Workout[/U] 91.2kg[/b]
Barbell Bench Press
20kg 6
60kg 4
80kg 1
90kg 1
120kg 2,1,1
100kg 3,3,3
Dip 8,7,7
Incline Barbell Bench Press 50kg 10,8,6
Dumbbell Lateral Raise 16kg each 6,5,5
Dumbbell Pec Fly 14kg each 10,10,10
Great benching session, especially considering my last 7 days have been at an average of 2000 cals with only 55g of carbs per day :)
[QUOTE=NickelArse;1568162361][B]9th December [U]Push Workout[/U] 91.2kg[/b]
Barbell Bench Press
20kg 6
60kg 4
80kg 1
90kg 1
120kg 2,1,1
100kg 3,3,3
Dip 8,7,7
Incline Barbell Bench Press 50kg 10,8,6
Dumbbell Lateral Raise 16kg each 6,5,5
Dumbbell Pec Fly 14kg each 10,10,10
Great benching session, especially considering my last 7 days have been at an average of 2000 cals with only 55g of carbs per day :)[/QUOTE]
[youtube]sEXo_A0E4xk[/youtube]