-
[B]27th May [U]Pull Workout[/U] 90.3kg[/B]
Pullups 15,8,7
Barbell Row 100kg 3,3,3
Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 43kg 4,4,4
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 14kg each 8,8,6
Cable Row 70kg 8,8,8
Great workout but weight loss is a little too slow, unquestionably this is partially due to a small amount of recomposition but I’m gonna drop calories a bit to speed things up.
-
[B]28th May [U]Cardio Workout[/U] 89.9kg[/B]
336 calories burnt
30:52 duration
Heart rate average - 134
Heart rate max - 189
1.5km treadmill run in 7:31 (pace 5:01 p/km)
2km bike in 4:43 (5/25 resistance)
500m row in 1:59 (1/10 resistance)
Legs still a bit sore from Squats on Sunday, running was tough
-
[B]30th May [U]Push Workout[/U] 89.8kg[/B]
Dips 15,8,6
Standing Barbell Press 40kg 6,6,6
Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Triceps Extension 20kg 8,8,8
Rope Tricep Pushdown 30kg 10,8,8
Close Grip Bench Press 45kg 8,8,8
-
Strangest workout ever, did my squats at 8am, then had to run home to let a tradie in to do some renos on the house (he was an hour early). Then finished the workout at 6:30pm
[B]31st May [U]Legs Workout[/U] 89.9kg[/B]
Barbell Low Bar Back Squat 80kg 5,5,5
Barbell Deadlift 120kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 30kg 5,5,5
Barbell Lunge 30kg 4,4,4
-
[B]1st June [U]Pull Workout[/U] 89.5kg[/B]
Pullups 8,8,8
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 7,7,7
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 70kg 8,8,8
-
[B]2nd June [U]Push Workout[/U] 89.2kg[/B]
Seated Barbell Press 55kg 3,3,3
Barbell Bench Press 70kg 7,7,7
Dips 5,5,5
Dumbbell Lateral Raise 12kg 7,7,7
Dumbbell Shoulder Press 20kg each 5,5,5
Barbell Upright Row 25kg 10,10,10
Plate Front Raise 15kg 10,10,10
Cable Lateral Raise 5kg each 8,5,6 (to failure)
-
[B]3rd June [U]Cardio Workout[/U] 89.2kg[/B]
441 calories burnt
32:29 duration
Heart rate average - 149
Heart rate max - 189
2km treadmill run in 9:55 (pace 4:58 p/km)
2km bike in 4:04 (7/30 resistance)
500m row in 1:56 (1/10 resistance)
-
[B]4th June [U]Legs Workout[/U] 89.2kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 5
90kg 1
110kg 1
120kg 1
130kg 1
140kg 1,1,1
100kg 4,4,4
Barbell Deadlift 100kg 6,6,6
Barbell Good Mornings 50kg 6,6,6
Barbell Front Squat 30kg 3,5,5 (my arms felt really uncomfortable on the first set, got in my grove for sets 2 and 3 though)
Barbell Lunge 30kg 4,4,4
Epic workout
-
[B]5th June [U]Cardio Workout[/U] 88.4kg[/B]
289 calories burnt
16:07 duration
Heart rate average - 174
Heart rate max - 188
Distance - 2.86km
Pace - 5:37 min/km
-
[B]7th June [U]Pull Workout[/U] 88.3kg[/B]
Pullups 10,10,8
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,8,8
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 80kg 6,6,6
-
[B]8th June [U]Push Workout[/U] 88.1kg[/b]
Barbell Bench Press
60kg 5
80kg 1
90kg 1
100kg 1
110kg 1,1,1
90kg 4,4,4
Incline Barbell Bench Press 60kg 6,6,6
Decline Barbell Bench Press 80kg 5,5,5
Dumbbell Lateral Raise 12kg 7,7,7
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Pec Fly 14kg each 8,8,8
Cable Cross Overs 12.5kg each 8,8,7
Not back to peak 1RM bench strength but a great workout nonetheless
-
This workout was a real grind, probably CNS fatigue due to the heavy bench day yesterday. Before I got to the gym I was planning on hitting 210kg for a single but it wasn't to be
[B]9th June [U]Legs Workout[/U] 89.1kg[/B]
Mixed Grip Barbell Deadlift
60kg 6
100kg 3
140kg 1
180kg 1
200kg 1
180kg 1
140kg 4,4,4
Barbell Low Bar Squat 60kg 5,5,5
Barbell Good Mornings 50kg 5,5,5
No front squats for lunges today, I was totally cooked
-
[B]11th June [U]Bicep Workout[/U] 88.8kg[/B]
Barbell Bicep Curl 50kg 3,2,2
EZ Bar Bicep Curl 30kg 6,6,6
Underhand Grip Chinups 8,8,8
Dumbbell Hammer Curls 16kg each 6,6,6
EZ Bar Preacher Curls 25kg 6,6,6
Cable Curl 20kg 12 15kg 6 10kg 8 (drop set)
-
[B]12th June [U]Cardio Workout[/U] 88.5kg[/B]
263 calories burnt
16:15 duration
Heart rate average - 163
Heart rate max - 186
Distance - 2.88km
Pace - 5:38 min/km
-
[B]13th June [U]Push Workout[/U] 88.2kg[/B]
Weighted Dips +20kg 4,3,3
Standing Barbell Press 40kg 7,7,7
Barbell Bench Press 60kg 10,10,10
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Kickbacks 10kg 8,6,6
Dumbbell Triceps Extension 20kg 8,8,8
Tricep Extension Machine 40kg 8,8,8
Close Grip Bench Press 45kg 8,8,8
Awesome workout
-
[B]14th June [U]Cardio Workout[/U] 88.2kg[/B]
380 calories burnt
26:53 duration
Heart rate average - 152
Heart rate max - 188
2km treadmill run in 9:48 (pace 4:58 p/km)
2km bike in 4:07 (7/30 resistance)
500m row in 1:52 (1/10 resistance)
Had shorter rest periods today, I was absolutely gassed by the time I finished the row
-
Big news, I’m moving Deadlifts out of Legs day and into Pull day, which is a more traditional PPL programming
Today my good mornings, front squats and lunges all felt infinitely stronger without having squats and deads preceding them. Off to a good start.
[B]15th June [U]Legs Workout[/U] 87.4kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 5
100kg 1,1
130kg 1
145kg 1,1,1
These felt pretty wonky but I ground them out
100kg 4,4,4
Barbell Good Mornings 60kg 5,5,5
Barbell Front Squat 30kg 3,5,5 (these felt awesome, definitely have some potential to ratchet up the weight here)
Barbell Lunge 30kg 7,7,7
Great workout, probably gonna be a sore boy tomorrow
-
Strained my left glute on my 4th set of deadlifts, I don’t think it’s anything too serious
[B]17th June [U]Pull Workout[/U] 88.9kg[/B]
Mixed Grip Barbell Deadlifts
60kg 10
100kg 4
140kg 6,4
this wasn’t a missed rep, I just forgot I was meant to be aiming for 6 reps per set lol
140kg 6,6 felt my left glute twinge on my 4th rep but finished off the set anyway
Pullups 7,7,7
Barbell Row 60kg 1
Left glute was a little too tight for bent over rows so I moved to the cable
Cable Row 80kg 6,6,6
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Pretty good session all things considered. Hopefully this glute thing doesn’t put me out of action
-
Gonna take it a bit easy while my glute tightness goes away
[B]18th June [U]Push Workout[/U] 87.8kg[/B]
Seated Barbell Press 50kg 3,3,3
Barbell Bench Press 60kg 6,6,6
Dips 4,4,4
Dumbbell Lateral Raise 12kg 7,7,7
Dumbbell Shoulder Press 16kg each 6,6,6
Barbell Upright Row 25kg 10,10,10
Plate Front Raise 15kg 8,8,8
[b][u]Glute Rehab[/u][/b]
Barbell Deadlift 25kg 10
Barbell Goodmornings 25kg 8
Barbell Front Squat 25kg 5
Barbell Back Squat 25kg 8
Barbell Front Squat 25kg 5
Barbell Back Squat 25kg 8
Barbell Goodmornings 25kg 8
Barbell Deadlift 25kg 10
No pain on the light weight lower body stuff so I grabbed a foam roller and did a bit of stretching, feel heaps better
-
[B]19th June [U]Cardio Workout[/U] 87.1kg[/B]
283 calories burnt
15:58 duration
Heart rate average - 173
Heart rate max - 186
Distance - 2.80km
Pace - 5:41 min/km
-
[B]20th June [U]Legs Workout[/U] 87.6kg[/B]
Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 30kg 5,5,5
Barbell Lunge 30kg 7,5,5
Leg Press 116kg 8,8,8
Calf Raise 70kg 5,4,3
-
[B]21st June [U]Cardio Workout[/U] 87.3kg[/B]
433 calories burnt
39:40 duration
Heart rate average - 134
Heart rate max - 184
2km treadmill run in 9:41 (pace 4:51 p/km)
2km bike in 3:59 (7/30 resistance)
500m row in 1:44.9 (1/10 resistance)
Took 7 seconds off my run, 8 seconds off my bike and 7 seconds off my row, partially thanks to a decreased lifting load this week and also due to some longer rest periods between bouts
-
Wasn’t totally in the zone today so only worked up to singles of 105kg, I’ve completely cut creatine out of my supps which probably means I’ll lose a tiny bit of strength. Rest of the workout was pretty good though.
[B]22nd June [U]Push Workout[/U] 87.8kg[/b]
Barbell Bench Press
60kg 4
80kg 1
90kg 1
100kg 1
105kg 1,1,1
90kg 4,4,4
Incline Barbell Bench Press 60kg 6,6,6
Decline Barbell Bench Press 80kg 5,5,5
Dumbbell Lateral Raise 12kg 7,7,7
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Pec Fly 14kg each 8,8,8
Cable Cross Overs 12.5kg each 10,9,8
-
Glutes still pretty tight, keeping the intensity low still
[B]24th June [U]Pull Workout[/U] 87.0kg[/B]
Mixed Grip Barbell Deadlifts 60kg 5x10
Pullups 6,6,6
Glutes pretty uncomfortable whilst doing rows but did them anyway
Barbell Row 60kg 4,4,4
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,8,8
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 80kg 6,6,6
-
Was hoping to work up to some 100kg squats but once I hit 80kg it became obvious my left glute wasn't up for it, workout was pretty good otherwise
[B]25th June [U]Legs Workout[/U] 86.6kg[/B]
Barbell Low Bar Back Squat
20kg 5
60kg 4
80kg 2,3,3,3,3
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 30kg 5,5,5
Barbell Lunge 30kg 5,5,5
-
[B]26th June [U]Cardio Workout[/U] 86.8kg[/B]
344 calories burnt
31:00 duration
Heart rate average - 134
Heart rate max - 184
2km treadmill run in 9:27 (pace 4:44 p/km)
2km bike in 4:05 (7/30 resistance)
500m row in 1:58.8 (1/10 resistance)
Run was faster but everything else was slower with rest periods shorter
Heart rate monitor stuffed up during my run so my avg heart rate was definitely higher than what was recorded
-
Glute strained again today doing 100kg deads, it’s significantly worse than when I pulled it the first time last week so rehab is really back to square one and I feel like it’s going to be a very long road back
Very frustrating
[B]27th June [U]Pull Workout[/U] 85.8kg[/B]
Mixed Grip Barbell Deadlifts
20kg 8
60kg 4
100kg 3 it strained in the 3rd rep
Pullups 10,10,10
Couldn’t put any weight on my lower body so switched to chest supported machine rows
Chest Supported Machine Row 50kg 8,8,8
No Shrugs and no EZ Bar Curls
Dumbbell Hammer Curls 16kg each 6,6,6
Neutral Grip Chinups 6,6,6
-
Glute feels heaps better after 3 days rest, will take things very easy on the lower body until I'm fully recovered though
Even today's workout wasn't at full intensity, I'm just stoked to not feel crippled any more
[B]1st July [U]Push Workout[/U] 87.0kg[/B]
Dips 8,8,8
Seated Barbell Press 40kg 6,6,6
Barbell Bench Press 60kg 10,10,10
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Kickbacks 10kg 6,6,6
Rope Tricep Pushdown 30kg 6,5,5
-
Glute is a million times better
Did a bit of walking around my in laws place on the weekend (2 x 6 km walks) which seemed to help.
Then on Sunday night I was laying in bed with legs crossed and my left hip joint cracked and since then it’s felt like I’m back to 100%
Doing a light weight legs session after work today
-
[B]2nd July [U]Rehab Legs Workout[/U] 85.3kg[/B]
Barbell Low Bar Back Squat 40kg 5,5,5
Barbell Deadlift 40kg 5,5,5
Barbell Good Mornings 40kg 5,5,5
Barbell Front Squat 20kg 5,5,5
Barbell Lunge 20kg 3,3,3
Barbell Deadlift 40kg 5,5,5
Felt good