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[B]17th February [U]Upper Body Workout[/U][/b]
Barbell Bench Press (powerlifting style)
20kg 10,5
60kg 3
80kg 2
90kg 3,5,4,4,4
80kg 5
Barbell Overhead Press 35kg 9,9,9 (Day 2 Linear Progression 9x3 @ 65% 1RM)
Neutral Grip Chinups 6,6,6
Incline Barbell Bench Press 60kg 6,6,5
Dumbbell Row 50kg each 4,4,4
Dumbbell Farmers Walk (17 metres) 50kg each 4
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Such an awesome workout, I'll be honest I had pretty low expectation as it's been nearly a month since my last Bench session. Tried powerlifting bench press for the first time ever and felt great. Definitely going to continue with it.
Also did some farmers walks for the first time ever cause why the hell not?
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[B]20th February [U]Lower Split Workout[/U][/B]
Barbell Low Bar Back Squat
20kg 10,5
60kg 5,1
85kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
Barbell Deadlift 160kg 2,2,2
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So had to rethink my training protocol again, going through some ****ed up personal **** and can't throw myself into the linear progression stuff right now.
Basically my girl friend has had to fly back to Australia to look after her mum who has been diagnosed with pancreatic cancer.
I still want to train as I find it very beneficial to my state of mind but can't dedicate myself to what the linear progression programs require and just want to go in, left heavy **** and leave without putting to much thought into making sure I hit certain numbers.
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[B]27th February [U]Pull Workout[/U][/B]
Wide Grip Pullups 10,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Neutral Grip Chins 6,6,6
EZ Bar Bicep Curl 27.5kg 8,8,8
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[B]28th February [U]Upper Body Workout[/U][/b]
Barbell Bench Press (powerlifting style)
20kg 10,5
60kg 5,3
80kg 1
95kg 1
100kg 1,2,2,2
80kg 5,5
Incline Barbell Bench Press 70kg 4,3,3
Dumbbell Pec Fly 18kg each 5,5,5
Incline Dumbbell Bench Press 24kg each 8,8,8
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God only knows why it's taken me so long to migrate to a "powetlifting" style bench press. Only 2 sessions in and I feel immeasurably stronger and more secure while benching. Pretty sure it's going to result in some serious number increases in the next couple of months
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[B]19th July [U]Full Body Workout[/U][/B]
Barbell Bench Press 60kg 5,5,5
Barbell High Bar Back Squat 60kg 5,4,3
Wide Grip Pullups 5,4,3
Dumbbell Lateral Raise 8kg each 8,8,8
Barbell Good Mornings 30kg 5,5,5
Dumbbell Hammer Curls 12kg each 8,8,8
EZ Bar Skull Crushers 17.5kg 8,8,8
Cable Row 67kg 6,6,6
[B]20th July [U]Pull Workout[/U][/B]
Wide Grip Pullups 5,4,3
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 6,6,6
Neutral Grip Chins 2 (my hands were cooked, couldn't do any more)
Dumbbell Hammer Curl 16kg each 6,6,6
Dumbbell Row 40kg each 4,3,3
[B]22nd July [U]Push Workout[/U][/B]
Barbell Bench Press 80kg 3,3,3
Barbell Press 40kg 3,3,3,3
Narrow Grip Dip 3,3,3
Incline Dumbbell Bench Press 20kg 6,6,6
Dumbbell Lateral Raise 8kg each 8,8,8
Dumbbell Pec Fly 12kg each 6,6,6
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[B]23rd July [U]Legs Workout[/U][/B]
Barbell Deadlift 140kg 3,3,3
Barbell Low Bar Back Squat 60kg 4,4,4,4
Barbell Good Mornings 30kg 6,6,6,6
Barbell Lunge 30kg 1 20kg 3,3,3
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[B]24th July [U]Pull Workout[/U][/B]
Wide Grip Pullups 6,5,5
Barbell Row 70kg 6,6,6
Barbell Shrug 100kg 6,6,6
Neutral Grip Chins 4,3,3
EZ Bar Curl 32.5kg 6,6,6
Dumbbell Row 50kg each 3,3,3
Cable Row 47kg 12,12,12
Nice workout
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[B]25th July [U]Push Workout[/U][/B]
Narrow Grip Dip 6,5,5
Barbell Press 40kg 6,6,5
Incline Barbell Bench Press 50kg 5,5,5,5
EZ Bar Skull Crushers 27.5kg 5,5,5
Dumbbell Lateral Raise 10kg each 8,8,8
Cable Push Down 35kg 6,6,6,6
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[B]11th August [U]Legs Workout[/U][/B]
Barbell Deadlift 140kg 3,3,3
Barbell Low Bar Back Squat 60kg 4,4,4,4
Barbell Good Mornings 30kg 6,6,6,6
Barbell Lunge 20kg 3,3,3
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[B]12th August [U]Pull Workout[/U][/B]
Wide Grip Pullups 6,5,5
Barbell Row 70kg 6,6,6
Barbell Shrug 100kg 6,6,6
Neutral Grip Chins 4,4,4
EZ Bar Curl 40kg 4,3,3
Dumbbell Row 50kg each 3,3,3
Hammer Curl 15kg each 6,6,6
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[B]13th August [U]Push Workout[/U][/B]
Barbell Bench Press 80kg 3,3,3
Narrow Grip Dip 5,5,4
Barbell Press 40kg 4,4,4
Incline Barbell Bench Press 50kg 5,5,5
EZ Bar Skull Crushers 25kg 8,8,8
Dumbbell Pec Fly 10kg each 8,8,8
Nice workout
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[B]15th August [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat 70kg 3,3,3,3,3
Barbell Lunge 30kg 3,3,3
Barbell Good Mornings 30kg 6,6,6,6
Barbell Deadlift 80kg 4,4,4,4
Good workout
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[B]16th August [U]Pull Workout[/U][/B]
Wide Grip Pullups 8,6,4
Barbell Row 70kg 6,6,6
Barbell Shrug 100kg 6,6,6
Underhand Grip Chins 4,4,4
EZ Bar Curl 35kg 6,4,4
Dumbbell Row 50kg each 3,3,3
Hammer Curl 14kg each 8,8,6
Killed it
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[B]17th August [U]Push Workout[/U][/B]
Barbell Press 50kg 3,3,3
Narrow Grip Dip 5,5,5
Barbell Upright Row 30kg
Barbell Bench Press 50kg 10,10,10
Dumbbell Lateral Raise 10kg 10,8,8
Plate Front Raise 20kg 5,5,5
Dumbbell Seated Press 12.5kg
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[B]23rd August [U]Legs Workout[/U][/B]
Mixed Grip Barbell Deadlift
100kg 2
120kg 1
140kg 1,3
160kg 1
140kg 3,3
Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Lunge 20kg 3,3,3
Back to a raw 160kg deadlift, will bring my belt along next deadlift day
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[B]24th August [U]Pull Workout[/U][/B]
Wide Grip Pullups 10,5,5
Mixed Grip Barbell Row 70kg 6,6,6
Mixed Grip Barbell Shrug 100kg 6,6,6
Underhand Grip Chins 4,4,4
EZ Bar Curl 35kg 6,6,6
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[QUOTE=NickelArse;1559074911][B]17th August [U]Push Workout[/U][/B]
Barbell Press 50kg 3,3,3
Narrow Grip Dip 5,5,5
Barbell Upright Row 30kg 8,6,6
Barbell Bench Press 50kg 10,10,10
Dumbbell Lateral Raise 10kg 10,8,8
Plate Front Raise 20kg 5,5,5
Dumbbell Seated Press 12.5kg 8,8,8[/QUOTE]
This was the actual workout from the 17th
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[B]25th August [U]Push Workout[/U][/B]
Narrow Grip Dip 7,6,6
Barbell Bench Press 60kg 8,7,6
Barbell Press 40kg 5,5,5
Cable Push Down 35kg 8,7,6
Dumbbell Lateral Raise 10kg each 12,10,8
EZ Bar Skull Crushers 35kg 4,3,3
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[B]30th August [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat
20kg 10,6
60kg 3,1
70kg 1
80kg 1
90kg 1
80kg 3,3,3,3
Barbell Lunge 30kg 3,3,3
Barbell Good Mornings 40kg 6,6,6
Barbell Mixed Grip Deadlift 100kg 3,3,3
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[B]31st August [U]Pull Workout[/U][/B]
Wide Grip Weighted Pullups +20kg 5,4,3 (on a straight bar)
Barbell Row 60kg 8,8,8
EZ Bar Bicep Curls 33kg 6,6,6
Dumbbell Shrug 40kg each 6,6,6
Seated Dumbbell Hammer Curl 12kg each 9,7,7
Double Underhand Grip Chinups 8,8,8
My best workout in ages
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[B]1st September [U]Push Workout[/U][/b]
Barbell Bench Press
20kg 10
60kg 3,2
80kg 1
90kg 1
95kg 1
100kg 1
90kg 3,3,3
Seated Barbell Press 40kg 8,7,7
Dips 4,4,4
Incline Barbell Bench Press 50kg 6,6,6
Dumbbell Pec Fly 10kg each 10,10,10
Dumbbell Bench Press 20kg each 8,7,7
Epic workout, very happy with my work on the Bench Press singles, couldn't believe I was able to push out an easy 100kg
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My first ever attempt at Sumo Deadlift
[B]4th September [U]Legs Workout[/U][/B]
Mixed Grip Barbell Sumo Deadlift
100kg 1,3
140kg 1
160kg 1
180kg 1
190kg 1 (had to grind this out a bit but got there fairly easily in the end)
Switched to conventional because my hammies were cooked
Mixed Grip Barbell Deadlift
160kg 3,3,3
Barbell Good Mornings 40kg 6,6,6
Barbell Low Bar Back Squat 40kg 10,10,10
Barbell Lunge 20kg 6,6,6
Awesome workout, I love deadlifts. Happy with my first trial of sumo deadlifts
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[B]5th September [U]Pull Workout[/U][/B]
Wide Grip Pullups 10,6,6
Barbell Row 60kg 8,8,4
Definitely had 8 reps in me for that last set but felt some tightness in my right hip area, I think it’s one of my glute insertions, inflammation probably caused by yesterday’s heavy deads
EZ Bar Curl 23kg 12,10,10
Underhand Grip Chins 5,4,4
Barbell Shrugs 80kg 10,10,10
Dialled the weight back a bit on shrugs because of the hip tightness but got through the 3 sets no probs
Dumbbell Hammer Curls 14kg each 8,7,7
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[B]6th September [U]Push Workout[/U][/B]
Seated Barbell Press 55kg 4,4,3 (My new gym has a shoulder press cage, ****ing love it, don't want to neglect standing press though)
Barbell Bench Press 60kg 10,10,10
Dumbbell Lateral Raise 12kg 8,7,7
Incline Barbell Bench Press 50kg 8,8,8
Narrow Grip Dip 5,5,5
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[B]8th September [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat
20kg 4,6
60kg 3
90kg 1
100kg 1
110kg 1
120kg 2
110kg 3
100kg 3,3
Barbell Good Mornings 40kg 6,6,6
Barbell Mixed Grip Sumo Deadlift 100kg 6,6,6
Barbell Lunge 30kg 4,4,4
Amazing workout, I’ve got a feeling my squat and dead numbers are about to go through the roof.
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[B]9th September [U]Pull Workout[/U][/B]
Wide Grip Weighted Pullups
+30kg 2
+20kg 3,3
Body Weight Pullups 5,5,5
Cable Row 60kg 8,8,8
EZ Bar Bicep Curls 33kg 8,8,8
Dumbbell Shrug 40kg each 8,8,8
Seated Dumbbell Hammer Curl 14kg each 10,8,8
Dumbbell Row 50kg each 4,4,4
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[B]10th September [U]Push Workout[/U][/B]
Weighted Dips +20kg 5,4,4
Barbell Bench Press 80kg 8,6,6
Dumbbell Lateral Raise 12kg each 8,8,8
EZ Bar Skull Crushers 33kg 5,5,5
Barbell Incline Bench Press 50kg 8,7,6
Cable Push Down 35kg 6,5,4