Printable View
[B]3rd December [U]Legs Workout[/U] 75.2kg[/B]
Barbell Low Bar Back Squat (no belt no sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
110kg 1
120kg 1
Barbell Front Squat
80kg 1
85kg 1
Hack Squat 90kg 6,6,6 (this **** is serious business, really took it out of me)
Calf Press 200kg 20,15,15
Leg Press 160kg 6,6,6
Cable Crunch 44kg 7,6,6
Leg Extensions 60kg 8,8,8
Leg Curl 30kg 6,6,6
Weighted Exercise Ball Crunch +22.5kg 8,8,8
[B]4th December [U]Pull Workout[/U] 74.8kg[/B]
Chin Ups 24,6,6
Mixed Grip Barbell Deadlift 140kg 2 180kg 1
Mixed Grip Barbell Row 100kg 5,5,5
Mixed Grip Barbell Shrugs 180kg 6,6,6
EZ Bar Bicep Curl 43kg 7,6,6
Mixed Grip Cable Row 95kg 6,6,6
Dumbbell Shrugs 50kg 15,15,15
Pull Ups 8,8,8
[B]5th December [U]Cardio Workout[/U] 75.1kg[/B]
Distance - 5.04 km run
Pace - 5:47 min/km
Elevation gain - 43m
351 calories burnt
29:09 duration
Heart rate average - 140
Heart rate max - 156
[B]6th December [U]Push Workout[/U] 78.4kg[/B]
Barbell Bench Press
20kg 10
60kg 5
80kg 2
100kg 4,3,3
Incline Bench Press 80kg 3,3,2
Dumbbell Press 22.5kg 7,6,6
Dips 15,15,15
Dumbbell Lateral Raise 15kg 10,8,8
Dumbbell Pec Fly 20kg 6,6,6
[B]7th December [U]Legs Workout[/U] 76.7kg[/B]
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
110kg 1
120kg 1
125kg 1
Barbell Front Squat
80kg 1
90kg 1
95kg 1
Stiff Legged Deadlift
160kg 1
180kg 1
Hack Squat 90kg 7,7,7
Calf Press 220 12,12,12
Leg Press 160kg 8,8,8
Weighted Exercise Ball Crunch +27.5kg 10,10,10
Leg Extensions 60kg 8,8,8
Cable Crunch 42kg 7,4,4
[B]8th December [U]Pull Workout[/U] 75.9kg[/B]
Chin Ups 26,6,6
Mixed Grip Barbell Deadlift 140kg 2 180kg 1
Mixed Grip Barbell Shrugs 180kg 8,6,6
Mixed Grip Barbell Row 100kg 6,6,6
EZ Bar Bicep Curl 53kg 4,3,3
Mixed Grip Cable Row 95kg 6,6,6
Hammer Curl 22.5kg 7,6,6 10kg 14 (drop set)
Pull Ups 8,8,8
[youtube]GYXa68l4fxM[/youtube]
[url]https://www.youtube.com/watch?v=GYXa68l4fxM[/url]
[B]9th December [U]Cardio Workout[/U] 76.6kg[/B]
188 calories burnt
28:31 duration
Heart rate average - 108
Heart rate max - 166
500m Concept 2 Row in 1:35.8 (10/10 resistance) - 3 second PR
[img]https://i.imgur.com/MpF8uKd.jpg[/img]
Tried to run on the treadmill and couldn't do it, lol was totally gassed after the rower
Tabata HIIT on Cross Trainer 610m in 4:00 (25/25 resistance) - terrible effort on the Cross Trainer too, that rower totally fked me
Decided to put some work into heavy incline bench
[B]10th December [U]Push Workout[/U][/B]
Barbell Incline Bench Press
20kg 10
40kg 6
60kg 1
80kg 1
90kg X failed this one, looked like a bit of an idiot getting the barbell off me, safe to safe to say my current 1RM is 85kg
70kg 3
EZ Bar Skullcrushers 35kg 5,4,4
Dumbbell Lateral Raise 17kg 8,8,8
Dumbbell Bench Press 42.5kg 4,4,4
Seated Dumbbell Press 22.5kg 7,6,6
Cable Cross Overs 32kg 6,6,4
Cable Tricep Pushdown 37.5kg 6,6,5
Crushed it, great workout
[B]11th December [U]Cardio Workout[/U] 76.1kg[/B]
350 calories burnt
33:45 duration
Heart rate average - 135
Heart rate max - 174
2km treadmill run in 9:01 (pace 4:30 p/km)
3km bike in 5:50 (7/30 resistance)
Tabata HIIT on Cross Trainer 790m in 4:00 (25/25 resistance)
got absolutely smashed by gastro over the past few days, started on Saturday night and I'm only just sdtarting to feel better again.
My kid's daycare is a farkin petri dish
So turns out I somehow got a bacterial gastro infection. Started anti-biotics yesterday and finally starting to feel better. Did a low intensity push session this morning to ease my way back into it.
[B]22nd December [U]Push Workout[/U] 78.5kg[/B]
Barbell Bench Press 60kg 8,8,8
Dips 8,8,8
Dumbbell Lateral Raise 12.5kg 8,8,8
Incline Bench Press 50kg 6,6,6
Ez Bar Skullcrushers 25kg 6,6,6
Dumbbell Arnold Press 17.5kg 6,6,6
Dumbbell Pec Fly 15kg 6,6,6
Still easing my way back into things
[B]23rd December [U]Legs Workout[/U] 78.3kg[/B]
Hack Squat 90kg 4,4,4
Leg Press 140kg 10,10,10
Calf Press 160kg 15,15,15
Barbell Low Bar Back Squat (no belt no sleeves) 60kg 6,6,6 - felt weird doing squats after hack squat and leg press
Barbell Good Mornings 60kg 5,5,5
Weighted Exercise Ball Crunch +20kg 10,10,10
Leg Extensions 40kg 10,10,10
Cable Crunch 30kg 15,15,15
[B]24th December [U]Pull Workout[/U] 79.7kg[/B]
Pull Ups 10,8,6
Mixed Grip Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 33kg 8,8,8
Mixed Grip Cable Row 68kg 10,10,10
Hammer Curl 17.5kg 8,8,8
Chin Ups 8,8,8
[B]28th December [U]Push Workout[/U] 79.7kg[/B]
Barbell Bench Press 80kg 5,5,5
Dips 10,10,10
Dumbbell Lateral Raise 15kg 6,6,6
Incline Bench Press 40kg 8,10,10
Ez Bar Skullcrushers 25kg 8,8,8
Dumbbell Press 17.5kg 8,8,8
Dumbbell Pec Fly 15kg 8,8,8
[B]29th December [U]Legs Workout[/U] 77.7kg[/B]
Hack Squat 90kg 5,5,5
Leg Press 160kg 5,5,5
Calf Press 180kg 15,12,12
Barbell Low Bar Back Squat 60kg 8,8,8
Barbell Good Mornings 60kg 5,5,5
Cable Crunch 35kg 12,12,12
Leg Extensions 45kg 8,8,8
Finally starting to get back in the zone
[B]30th December [U]Push Workout[/U] 77.8kg[/B]
Barbell Bench Press 100kg 2,2,2
Incline Bench Press 60kg 5,5,5
Barbell Press 50kg 3,3,3
Dips 8,8,8
Dumbbell Bench Press 32.5kg 5,5,5
Dumbbell Lateral Raise 15kg 8,8,8
Ez Bar Skullcrushers 30kg 4,4,4
Dumbbell Pec Fly 15kg 8,8,8
My body is pretty torched from a big few days of water skiing but good to get this session under the belt
[B]3rd January [U]Legs Workout[/U] 79.0kg[/B]
Hack Squat 90kg 3,3,3
Leg Press 160kg 6,6,6
Calf Press 200kg 12,12,12
Barbell Low Bar Back Squat 60kg 8,8,8
Barbell Good Mornings 60kg 5,5,5
Cable Crunch 35kg 12,12,12
Finally free from covid jail
[B]17th January [U]Legs Workout[/U] 80.8kg[/B]
Hack Squat 70kg 5,5,5
Leg Press 140kg 8,8,8
Calf Press 180kg 15,15,15
Barbell Low Bar Back Squat 60kg 8,8,8
Barbell Good Mornings 40kg 8,8,8
Leg Extension 45kg 8,8,8
[B]18th January [U]Pull Workout[/U] 79.6kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 2
140kg 2
160kg 1
180kg 1
Pull Ups 6,6,6
Mixed Grip Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 33kg 8,8,8
Chin Ups 6,6,6
Hammer Curl 17.5kg 8,8,8
[B]19th January [U]Push Workout[/U] 79.1kg[/B]
Barbell Bench Press 90kg 5,5,5
Dips 10,10,10
Barbell Press 40kg 6,6,6
Barbell Incline Bench Press 60kg 4,4,4
Ez Bar Skullcrushers 30kg 5,5,6
Dumbbell Lateral Raise 15kg 6,6,6
Dumbbell Pec Fly 15kg 8,8,8
Great workout, my best leg session since the beginning of December
[B]20th January [U]Legs Workout[/U] 78.7kg[/B]
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
110kg 1
120kg 1
100kg 4,4,4
Hack Squat 70kg 6,6,6
Calf Press 200kg 15,15,15
Leg Press 160kg 6,6,6
Cable Crunch 39kg 10,10,8
Leg Extensions 50kg 6,6,6
Another good workout, really feel like I'm getting back in the zone
[B]21st January [U]Pull Workout[/U] 78.6kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 1
140kg 1
190kg 1
Mixed Grip Barbell Row 80kg 6,6,6
Pull Ups 8,8,8
Mixed Grip Barbell Shrugs 160kg 6,6,6
EZ Bar Bicep Curl 38kg 6,6,6
Hammer Curl 17.5kg 8,8,8
Chin Ups 6,6,6
[B]26th January [U]Push Workout[/U] 81.0kg[/B]
Barbell Bench Press 100kg 2,2,2
Barbell Incline Bench Press 60kg 5,5,5
Dips 10,10,10
Dumbbell Lateral Raise 15kg 8,8,8
Dumbbell Pec Fly 15kg 10,10,10
Ez Bar Skullcrushers 30kg 6,6,6
[B]27th January [U]Legs Workout[/U] 80.4kg[/B]
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
120kg 1
125kg 1
100kg 4,4,4
Hack Squat 70kg 8,8,8
Calf Press 220kg 12,12,12
Leg Press 160kg 6,6,6
Leg Extensions 50kg 6 40kg 6,6
This was a grind, everything felt a bit heavy. Went to the gym in the afternoon after a big day in the garden. Still a decent session.
[B]29th January [U]Pull Workout[/U] 80.3kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 5
140kg 2
180kg 1
200kg 1
Pull Ups 6,6,6
Mixed Grip Barbell Row 80kg 6,6,6
Mixed Grip Barbell Shrugs 160kg 6,6,6
EZ Bar Bicep Curl 38kg 6,6,6
Mixed Grip Cable Row 86kg 6,6,6
Hammer Curl 17.5kg 8,8,8
[B]30th January [U]Push Workout[/U] 80.9kg[/B]
Barbell Bench Press 100kg 3,3,3
Barbell Incline Bench Press 60kg 7,7,7
Seated Dumbbell Press 22.5kg 6,6,6
Dips 10,10,10
Dumbbell Lateral Raise 15kg 8,8,8
Dumbbell Pec Fly 17.5kg 8,8,8
Ez Bar Skullcrushers 30kg 5,6,6
[B]31st January [U]Legs Workout[/U] 80.2kg[/B]
Hack Squat 90kg 8,8,8
Leg Press 160kg 10,10,10
Calf Press 220kg 15,12,12
Barbell Low Bar Back Squat (belt and sleeves) 80kg 5,5,5
Barbell Good Mornings 60kg 4,4,4
Leg Extensions 50kg 6,6,6
Best pullups sets in 2 months
[B]1st February [U]Pull Workout[/U] 79.7kg[/B]
Pull Ups 12,8,8
Mixed Grip Barbell Row 80kg 8,8,8
Mixed Grip Barbell Shrugs 160kg 6,6,6 (my erectors were cooked after squats yesterday and these rows and shrugs today, still ground it out)
EZ Bar Bicep Curl 38kg 7,7,7
Mixed Grip Cable Row 95kg 4,4,4
Hammer Curl 20kg 6,6,6
[B]3rd February [U]Push Workout[/U] 79.9kg[/B]
Weighted Dips +20kg 6,6,6
Barbell Bench Press 80kg 6,6,6
Incline Barbell Bench Press 60kg 7,7,7
Dumbbell Lateral Raise 15kg 8,8,8
EZ Bar Skullcrushers 30kg 6,6,6
Dumbbell Pec Fly 17.5kg 10,10,10
Dumbbell Seated Press 22.5kg 5,5,5
Good workout this morning
[B]4th February [U]Legs Workout[/U] 79.8kg[/B]
Hack Squat (belt and sleeves) 100kg 8,6,6
Barbell Front Squat (belt and sleeves) 60kg 6,6,6
Barbell Low Bar Back Squat (belt and sleeves) 80kg 3,3,3 - wew, glutes were fried by the time I hit back squats
Calf Press 220kg 15,12,12
Leg Press 160kg 6,6,6
Leg Extensions 50kg 8,8,8
Superset with
Standing Calf Raise 40kg 10,10,10
Considering I’m still building back to my pre-covid cardio vascular fitness, this was a good session.
[B]5th February [U]Cardio Workout[/U] 79.7kg[/B]
401 calories burnt
32:07 duration
Heart rate average - 145
Heart rate max - 175
2km treadmill run in 10:00 (pace 5:00 p/km)
3km bike in 5:53 (7/30 resistance)
Tabata HIIT on Cross Trainer 750m in 4:00 (25/25 resistance)
Added 5kg on my deadlift from last week. Was feeling a bit flat at the beginning of this workout but then really got in the zone.
[B]6th February [U]Pull Workout[/U] 80.5kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 5
140kg 2
180kg 1
205kg 1
Dumbbell Row 50kg 6,6,6
Mixed Grip Barbell Shrugs 170kg 6,5,5
EZ Bar Bicep Curl 43kg 6,6,6
Single Arm Lat Pulldown 30kg 8,8,8
Mixed Grip Cable Row 95kg 4,4,4
Hammer Curl 22.5kg 6,6,6
Getting there
[B]7th February [U]Push Workout[/U] 81.2kg[/B]
Barbell Bench Press
20kg 5
60kg 5
80kg 2
100kg 3,3,2
Incline Bench Press 70kg 3,3,3
Dips 12,12,12
Cable Cross Overs 27kg 10,6,6
Dumbbell Lateral Raise 15kg 8,8,8
EZ Bar Skullcrushers 35kg 4,4,4
Dumbbell Press 22.5kg 5,5,5
Dumbbell Bench Press 30kg 8,6,6