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Was gonna have another attempt at a 230kg deadlift but as soon as I started my warm up sets I could tell my erectors had not properly recovered from Thursdays deadlift workout, decided to limit my 1 rep max to 210kg and do a few back offs at 180kg insrtead, stilla good workout overall. Gonna lay off the low rep stuff for a few weeks and focus on high rep hypertrophy training, feel like my high rep stuff is progressing really well and don't want to disrupt my progress.
[B]16th August [U]Lower Body Workout[/U] 87.3kg[/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 210 kg/462 lbs × 1
Set 6: 180 kg/396 lbs × 2
Set 7: 180 kg/396 lbs × 2
Set 8: 180 kg/396 lbs × 2
Hack Squat
Set 1: 100 kg/220 lbs × 6
Set 2: 100 kg/220 lbs × 5
Set 3: 100 kg/220 lbs × 5
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 15
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 15
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10
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[QUOTE=NickelArse;1666181443]Was gonna have another attempt at a 230kg deadlift but as soon as I started my warm up sets I could tell my erectors had not properly recovered from Thursdays deadlift workout, decided to limit my 1 rep max to 210kg and do a few back offs at 180kg insrtead, stilla good workout overall. Gonna lay off the low rep stuff for a few weeks and focus on high rep hypertrophy training, feel like my high rep stuff is progressing really well and don't want to disrupt my progress.
[B]16th August [U]Lower Body Workout[/U] 87.3kg[/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 210 kg/462 lbs × 1
Set 6: 180 kg/396 lbs × 2
Set 7: 180 kg/396 lbs × 2
Set 8: 180 kg/396 lbs × 2
Hack Squat
Set 1: 100 kg/220 lbs × 6
Set 2: 100 kg/220 lbs × 5
Set 3: 100 kg/220 lbs × 5
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 15
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 15
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10[/QUOTE]
[youtube]FiEcOLRR2C0[/youtube]
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[B]18th August [U]Pull Workout[/U][/B]
Pull Up
Set 1: 16 reps
Set 2: 9 reps
Set 3: 6 reps
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 5
Set 2: 50 kg/110 lbs × 5
Set 3: 50 kg/110 lbs × 5
Bicep Curl (EZ Bar)
Set 1: 45 kg/99 lbs × 7
Set 2: 45 kg/99 lbs × 5
Set 3: 45 kg/99 lbs × 5
Chin Up
Set 1: 7 reps
Set 2: 6 reps
Set 3: 6 reps
Bicep Curl (Cable)
Set 1: 20 kg/44 lbs × 12
Set 2: 20 kg/44 lbs × 10
Set 3: 20 kg/44 lbs × 10
Seated Row (Machine)
Set 1: 72 kg/158.4 lbs × 6
Set 2: 72 kg/158.4 lbs × 6
Set 3: 72 kg/158.4 lbs × 6
Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 12
Set 2: 10 kg/22 lbs × 9
Set 3: 10 kg/22 lbs × 9
Set 4: 5 kg/11 lbs × 9 [Drop Set]
[B]20th August [U]Push Workout[/U] 88.4kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 10
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6
Set 7: 100 kg/220 lbs × 4
Set 8: 100 kg/220 lbs × 4
Set 9: 100 kg/220 lbs × 3
Set 10: 100 kg/220 lbs × 3
Set 11: 100 kg/220 lbs × 2
Triceps Dip
Set 1: 20 reps
Set 2: 12 reps
Set 3: 8 reps
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 8
Set 2: 35 kg/77 lbs × 4
Set 3: 35 kg/77 lbs × 3 @ 10
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 4
Set 2: 20 kg/44 lbs × 7
Set 3: 20 kg/44 lbs × 4
[youtube]H4CbA8csilY[/youtube]
[youtube]6LjYQiZBt08[/youtube]
[B]22nd August [U]Legs Workout[/U] 88.1kg[/B]
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 110 kg/242 lbs × 10
Set 5: 110 kg/242 lbs × 6
Set 6: 110 kg/242 lbs × 6
Front Squat (Barbell)
Set 1: 60 kg/132 lbs × 2
Set 2: 60 kg/132 lbs × 3
Set 3: 80 kg/176 lbs × 4
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 4
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 4
Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 9
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 7
Hack Squat (Machine)
Set 1: 40 kg/88 lbs × 7
Set 2: 40 kg/88 lbs × 7
Set 3: 40 kg/88 lbs × 7
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 10
Set 2: 160 kg/352 lbs × 11
Set 3: 160 kg/352 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 15
Set 2: 50 kg/110 lbs × 12
Set 3: 50 kg/110 lbs × 12
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[B]23rd August [U]Pull Workout[/U] 88.0kg[/B]
Pull Up
Set 1: +20 kg/44 lbs × 8
Set 2: +20 kg/44 lbs × 5
Set 3: +20 kg/44 lbs × 5
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 7
Set 2: 50 kg/110 lbs × 7
Set 3: 50 kg/110 lbs × 7
Bicep Curl (EZ Bar)
Set 1: 48 kg/105.6 lbs × 7
Set 2: 48 kg/105.6 lbs × 5
Set 3: 48 kg/105.6 lbs × 5
Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 10
Set 2: 35 kg/77 lbs × 8
Set 3: 35 kg/77 lbs × 8
Bicep Curl (Cable)
Set 1: 20 kg/44 lbs × 13
Set 2: 20 kg/44 lbs × 11
Set 3: 20 kg/44 lbs × 10
Seated Row (Cable)
Set 1: 86 kg/189.2 lbs × 6
Set 2: 86 kg/189.2 lbs × 6
Set 3: 86 kg/189.2 lbs × 6
Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 13
Set 2: 10 kg/22 lbs × 9
Set 3: 10 kg/22 lbs × 8
Set 4: 5 kg/11 lbs × 6 [Drop Set]
Set 5: 3 kg/6.6 lbs × 8 [Drop Set]
[B]26th August [U]Push Workout[/U] 86.9kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 10
Set 5: 100 kg/220 lbs × 5
Set 6: 100 kg/220 lbs × 5
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 60 kg/132 lbs × 9
Set 3: 60 kg/132 lbs × 6
Triceps Dip
Set 1: 15 reps
Set 2: 13 reps
Set 3: 12 reps
Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 9
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 8
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 5
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 9
Set 2: 20 kg/44 lbs × 7
Set 3: 20 kg/44 lbs × 5
Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 12
Set 2: 17.5 kg/38.5 lbs × 7
Set 3: 17.5 kg/38.5 lbs × 7
[B]27th August [U]Legs Workout[/U] 86.6kg[/B]
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 110 kg/242 lbs × 10
Set 5: 110 kg/242 lbs × 6
Set 6: 110 kg/242 lbs × 6
Hack Squat (Machine)
Set 1: 40 kg/88 lbs × 12
Set 2: 40 kg/88 lbs × 10
Set 3: 40 kg/88 lbs × 10
Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 10
Set 2: 60 kg/132 lbs × 9
Set 3: 60 kg/132 lbs × 8
Leg Press
Set 1: 160 kg/352 lbs × 5
Set 2: 160 kg/352 lbs × 3
Set 3: 140 kg/308 lbs × 8
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 12
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10
Seated Leg Curl (Machine)
Set 1: 30 kg/66 lbs × 12
Set 2: 30 kg/66 lbs × 12
Set 3: 30 kg/66 lbs × 12
[B]30th August [U]Pull Workout[/U] 86.8kg[/B]
Pull Up
Set 1: 3 reps [Warm-up]
Set 2: +20 kg/44 lbs × 9
Set 3: +20 kg/44 lbs × 6
Set 4: +20 kg/44 lbs × 5
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 7
Set 2: 50 kg/110 lbs × 7
Set 3: 50 kg/110 lbs × 7
Bicep Curl (EZ Bar)
Set 1: 48 kg/105.6 lbs × 8
Set 2: 48 kg/105.6 lbs × 6
Set 3: 48 kg/105.6 lbs × 5
Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 10
Set 2: 35 kg/77 lbs × 8
Set 3: 35 kg/77 lbs × 8
Bicep Curl (Cable)
Set 1: 21 kg/46.2 lbs × 14
Set 2: 21 kg/46.2 lbs × 11
Set 3: 21 kg/46.2 lbs × 10
Seated Row (Cable)
Set 1: 86 kg/189.2 lbs × 8
Set 2: 86 kg/189.2 lbs × 6
Set 3: 86 kg/189.2 lbs × 6
Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 14
Set 2: 10 kg/22 lbs × 10
Set 3: 10 kg/22 lbs × 9
Set 4: 5 kg/11 lbs × 7 [Drop Set]
Set 5: 3 kg/6.6 lbs × 10 [Drop Set]
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[B]31st August [U]Push Workout[/U] 87.0kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 10
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 5
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 11
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 6
Triceps Dip
Set 1: 15 reps
Set 2: 14 reps
Set 3: 13 reps
Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 10
Set 2: 15 kg/33 lbs × 10
Set 3: 15 kg/33 lbs × 10
Triceps Pushdown (Cable - Straight Bar)
Set 1: 34 kg/74.8 lbs × 10
Set 2: 34 kg/74.8 lbs × 9
Set 3: 34 kg/74.8 lbs × 6
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 7
Set 3: 20 kg/44 lbs × 7
Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 13
Set 2: 17.5 kg/38.5 lbs × 12
Set 3: 17.5 kg/38.5 lbs × 11
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My lower back has been pretty run down lately so decided to give the barbell squats a rest for a week
[B]2nd September [U]Legs Workout[/U] 88.1kg[/B]
Hack Squat (Machine)
Set 1: 80 kg/176 lbs × 10
Set 2: 80 kg/176 lbs × 10
Set 3: 80 kg/176 lbs × 10
Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 12
Set 2: 60 kg/132 lbs × 9
Set 3: 60 kg/132 lbs × 9
Leg Press
Set 1: 160 kg/352 lbs × 8
Set 2: 160 kg/352 lbs × 8
Set 3: 160 kg/352 lbs × 8
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 18
Set 2: 160 kg/352 lbs × 13
Set 3: 160 kg/352 lbs × 11
Seated Leg Curl (Machine)
Set 1: 30 kg/66 lbs × 13
Set 2: 30 kg/66 lbs × 12
Set 3: 30 kg/66 lbs × 12
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 15
Set 2: 50 kg/110 lbs × 14
Set 3: 50 kg/110 lbs × 12
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[B]3rd September [U]Pull Workout[/U] 87.7kg[/B]
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +20 kg/44 lbs × 9
Set 3: +20 kg/44 lbs × 6
Set 4: +20 kg/44 lbs × 5
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 9
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8
Bicep Curl (EZ Bar)
Set 1: 48 kg/105.6 lbs × 8
Set 2: 48 kg/105.6 lbs × 6
Set 3: 48 kg/105.6 lbs × 5
Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 10
Set 2: 35 kg/77 lbs × 8
Set 3: 35 kg/77 lbs × 8
Bicep Curl (Cable)
Set 1: 24 kg/52.8 lbs × 11
Set 2: 24 kg/52.8 lbs × 10
Set 3: 24 kg/52.8 lbs × 9
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Hit a bit of a plateau with m bench press lately, decided to mix things up with some high rep weighted dips to see if it helps me push through the plateau
[B]5th September [U]Push Workout[/U] 87.4kg[/B]
Triceps Dip
Set 1: 3 reps [Warm-up]
Set 2: +20 kg/44 lbs × 16
Set 3: +20 kg/44 lbs × 8
Set 4: +20 kg/44 lbs × 8
Bench Press (Barbell)
Set 1: 80 kg/176 lbs × 2 [Warm-up]
Set 2: 100 kg/220 lbs × 4
Set 3: 100 kg/220 lbs × 4
Set 4: 100 kg/220 lbs × 4
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 7
Set 3: 60 kg/132 lbs × 6
Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 12
Set 2: 15 kg/33 lbs × 10
Set 3: 15 kg/33 lbs × 10
Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 6
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 5
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 8
Set 3: 20 kg/44 lbs × 7
Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 18
Set 2: 17.5 kg/38.5 lbs × 13
Set 3: 17.5 kg/38.5 lbs × 12
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Another episode of my erector sparing leg workout, gonna get back into squats this weeks.
[B]6th September [U]Legs Workout[/U] 86.7kg[/B]
Hack Squat (Machine)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 15
Set 4: 80 kg/176 lbs × 14
Set 5: 80 kg/176 lbs × 14
Seated Calf Raise (Machine)
Set 1: 20 kg/44 lbs × 15 [Warm-up]
Set 2: 60 kg/132 lbs × 13
Set 3: 60 kg/132 lbs × 9
Set 4: 60 kg/132 lbs × 9
Leg Press
Set 1: 160 kg/352 lbs × 8
Set 2: 160 kg/352 lbs × 8
Set 3: 160 kg/352 lbs × 8
Calf Press on Leg Press
Set 1: 180 kg/396 lbs × 13
Set 2: 180 kg/396 lbs × 12
Set 3: 180 kg/396 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 20
Set 2: 50 kg/110 lbs × 14
Set 3: 50 kg/110 lbs × 14
Set 4: 30 kg/66 lbs × 12 [Drop Set]
Set 5: 20 kg/44 lbs × 6 [Drop Set] my quads were cooooooked after this
Seated Leg Curl (Machine)
Set 1: 35 kg/77 lbs × 15
Set 2: 35 kg/77 lbs × 13
Set 3: 35 kg/77 lbs × 12
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Good session
[B]7th September [U]Pull Workout[/U] 86.1kg[/B]
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +20 kg/44 lbs × 11 - oof, this one stung
Set 3: +20 kg/44 lbs × 6
Set 4: +20 kg/44 lbs × 5
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 12 - this was a stinger too, back was burning after these
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8
Preacher Curl (Barbell)
Set 1: 35 kg/77 lbs × 4
Set 2: 30 kg/66 lbs × 7
Set 3: 30 kg/66 lbs × 7
Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 10
Set 2: 35 kg/77 lbs × 8
Set 3: 35 kg/77 lbs × 8
Bicep Curl (Cable)
Set 1: 24 kg/52.8 lbs × 8
Set 2: 24 kg/52.8 lbs × 8
Set 3: 24 kg/52.8 lbs × 8
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 14
Set 2: 10 kg/22 lbs × 10
Set 3: 10 kg/22 lbs × 10
Set 4: 5 kg/11 lbs × 10 [Drop Set]
Set 5: 3 kg/6.6 lbs × 15 [Drop Set]
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Good bench session
[B]9th September [U]Push Workout[/U] 86.7kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 11
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 5
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 7
Triceps Dip
Set 1: 16 reps
Set 2: 14 reps
Set 3: 13 reps
Cable Crossover
Set 1: 27 kg/59.4 lbs × 7
Set 2: 27 kg/59.4 lbs × 6
Set 3: 27 kg/59.4 lbs × 5
Triceps Pushdown (Cable)
Set 1: 34 kg/74.8 lbs × 11
Set 2: 34 kg/74.8 lbs × 7
Set 3: 34 kg/74.8 lbs × 6
Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 12
Set 2: 15 kg/33 lbs × 10
Set 3: 15 kg/33 lbs × 10
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 7
Set 3: 20 kg/44 lbs × 6
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Good Squats this morning
[B]10th September [U]Legs Workout[/U] 86.3kg[/B]
Leg Extension (Machine)
Set 1: 20 kg/44 lbs × 15 [Warm-up]
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 110 kg/242 lbs × 11
Set 5: 110 kg/242 lbs × 6
Set 6: 110 kg/242 lbs × 6
Hack Squat (Machine)
Set 1: 80 kg/176 lbs × 12
Set 2: 80 kg/176 lbs × 10
Set 3: 80 kg/176 lbs × 10
Seated Calf Raise (Machine)
Set 1: 20 kg/44 lbs × 15 [Warm-up]
Set 2: 60 kg/132 lbs × 12
Set 3: 60 kg/132 lbs × 9
Set 4: 60 kg/132 lbs × 9
Leg Press
Set 1: 160 kg/352 lbs × 8
Set 2: 160 kg/352 lbs × 8
Set 3: 160 kg/352 lbs × 8
Calf Press on Leg Press
Set 1: 180 kg/396 lbs × 13
Set 2: 180 kg/396 lbs × 12
Set 3: 180 kg/396 lbs × 12
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 20
Set 2: 50 kg/110 lbs × 16
Set 3: 50 kg/110 lbs × 13
Set 4: 30 kg/66 lbs × 9 [Drop Set]
Set 5: 20 kg/44 lbs × 7 [Drop Set]
Seated Leg Curl (Machine)
Set 1: 35 kg/77 lbs × 18
Set 2: 35 kg/77 lbs × 14
Set 3: 35 kg/77 lbs × 13
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These dumbbell rows are killing me
[B]11th September [U]Pull Workout[/U] 86.3kg[/B]
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +30 kg/66 lbs × 5
Set 3: +30 kg/66 lbs × 4
Set 4: +30 kg/66 lbs × 4
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 13
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8
Preacher Curl (Barbell)
Set 1: 30 kg/66 lbs × 8
Set 2: 30 kg/66 lbs × 6
Set 3: 30 kg/66 lbs × 6
Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 12
Set 2: 35 kg/77 lbs × 9
Set 3: 35 kg/77 lbs × 8
Bicep Curl (Cable)
Set 1: 24 kg/52.8 lbs × 10
Set 2: 24 kg/52.8 lbs × 10
Set 3: 24 kg/52.8 lbs × 10
Concentration Curl (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 7
Set 2: 12.5 kg/27.5 lbs × 6
Set 3: 12.5 kg/27.5 lbs × 6
Set 4: 7.5 kg/16.5 lbs × 7 [Drop Set]
Set 5: 5 kg/11 lbs × 10 [Drop Set]
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Been a bit crook with a cold (no spicy cough) the last couple of days, just getting back into things with a bit of a recovery session this morning.
[B]14th September [U]Push Workout[/U] 85.7kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 6
Set 4: 80 kg/176 lbs × 6
Set 5: 80 kg/176 lbs × 6
Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 8
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8
Triceps Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8
Skullcrusher (Barbell)
Set 1: 25 kg/55 lbs × 8
Set 2: 25 kg/55 lbs × 8
Set 3: 25 kg/55 lbs × 8
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
Chest Fly (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
