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[B]14th December [U]Recovery Legs Workout[/U][/B]
Squats 60kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6
First session back at the gym yesterday. Definitely glad I took it easy because I'm still shaking off the remnants of this cold. Onwards and upwards though :)
[B]15th December [U]Recovery Pull Workout[/U][/B]
Wide Grip Pullups 8,6,6
Double Overhand Grip Barbell Rows 60kg 10,10,8
Barbell Shrug 100kg 8,6,6
Neutral Grip Chin Ups 6,6,6
EZ Bar Bicep Curls 27.5kg 8,8,6
[B]16th December [U]Recovery Push Workout[/U][/B]
Barbell Bench Press 80kg 6,6,5
Narrow Grip Tricep Dips 6,6,6
Seated Dumbbell Shoulder Press 24kg each 5,5,5
EZ Bar Skull Crushers 27.5kg 7,6,6
[B]17th December [U]Heavy Weight/Low Rep Legs Workout[/U][/B]
Squats 120kg 3 110kg 4,4
Just back into a heavy lifting day after being sick this week.
Get through my set of 120kg and 110kg squats no probs then as I'm warming up for deadlifts get a stabbing pain in the front of my right knee cap.
Pain only occurs when knee is flexed and even occurs when it's not bearing any weight.
Then now 20 minutes later and the pain is almost completely gone and I can bend me knee pretty much completely normally.
Just some mild discomfort when doing some body weight squats or lunges.
pretty sure it's been caused by tight glutes spent some time stretching and using a muscle roller and massage ball to try and relieve some tension, feeling quite sore today though. So going to make sure I make it a daily routine
[B]18th December [U]Light Weight/High Rep Pull Workout[/U][/B]
Wide Grip Pullups 15,6,5
Double Overhand Grip Barbell Rows 70kg 10,7,7
Barbell Shrug 100kg 10,7,7
Narrow Grip Chin Ups 10,3,4
EZ Bar Bicep Curls 37.5kg 5,4,3
Decent workout, still shaking off the final stages off this cold
[B]21st December [U]Pectorial Dominant Push Workout[/U][/B]
Barbell Bench Press 105kg 3 100kg 3,2
Incline Barbell Bench Press 80kg 4,4,3
Narrow Grip Tricep Dip 8,6,6
Dumbbell Lateral Raise 12kg each 8,7,7
Dumbbell Pec Fly 18kg each 6,5,4
[B]22nd December [U]Light Weight/High Rep Legs Workout[/U][/B]
Squats 80kg 8,7,6
Mixed Grip Deadlift 100kg 8,8,8
Barbell Lunge 20kg 5,5,5
Low volume but didn't want to over do it considering my glute issues I've been having. Session went very well, should be able to squat the house down in a few days when I'm back on a heavy legs session.
[B]24th December [U]Heavy Weight/Low Rep Pull Workout[/U] 88.5kg[/B]
Wide Grip Weighted Pullups +40kg 2 +30kg 4,3
Mixed Grip Barbell Rows 100kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,6,6
Chin Ups 10,8,6
EZ Bar Bicep Curl 37.5kg 6,4,4
Dumbbell Row 50kg each 5,5,5
Still wasn't feeling quite 100% but q pretty good workout anway
[B]26th December [U]Tricep Dominant Push Workout[/U][/B]
Close Grip Barbell Bench Press 95kg 5,4,3
Weighted Narrow Grip Tricep Dips +20kg 7,5,5
Dumbbell Lateral Raise 16kg each 9,8,7
EZ Bar Skull Crushers 37.5kg 6,4,3
Nice workout, would have done kickbacks too but had to leave the gym in a hurry
[B]27th December [U]Heavy Weight/Low Rep Legs Workout[/U][/B]
Squats 120kg 4,3,3
Mixed Grip Deadlift 180kg 3,1 170kg 3
Barbell Goodmornings 30kg 8,8,8
[B]28th December [U]Light Weight/High Rep Pull Workout[/U][/B]
Wide Grip Pullups 15,8,5
Double Overhand Grip Barbell Rows 70kg 10,8,8
Barbell Shrug 100kg 10,8,8
Narrow Grip Chin Ups 6,5,5
EZ Bar Bicep Curls 32.5kg 6,6,6
Don't know why but by the time I got to doing chins I was absolutely cooked. Nearly vomited as I was leaving the gym. Still a good workout overall but I'm probably in need of a rest day :)
[B]30th December [U]Deltoid Dominant Push Workout[/U][/B]
Seated Barbell Press 60kg 5,3,2
Dumbbell Lateral Raise 18kg each 6,5,4
Dumbbell Front Raise 16kg each 6,4,4
Bus was cancelled so I only had time for a quick workout
[B]5th January [U]Light Weight/High Rep Legs Workout[/U] 88.8kg[/B]
Squats 80kg 8,7,6
Mixed Grip Deadlift 100kg 8,8,8
Leg Press 150kg 6,6,6
Barbell Good Mornings 20kg 15,12,12
Barbell Lunge 20kg 5,5,5
[B]4th January [U]Cardio Workout[/U][/B]
368 calories burnt
2km treadmil run 10:35 (pace 5:17 p/km)
4km low intensity bike
really happy with my run, haven't been able to push out a 2 km run with that type of intensity for a long time
[B]8th January [U]Heavy Weight/Low Rep Pull Workout[/U] 87.9kg[/B]
Wide Grip Weighted Pullups +30kg 5,3,3
Mixed Grip Barbell Rows 100kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,6,6
Neutral Grip Chin Ups 8,6,6
EZ Bar Bicep Curl 37.5kg 6,4,4
Dumbbell Row 50kg each 5,4,4
My first heavy workout since returning to keto diet. ****ing punishing
[QUOTE=NickelArse;1478145321] ****ing punishing[/QUOTE]
but u made it through, well done! all the best in 2017!
[QUOTE=JustBulk;1478145741]but u made it through, well done! all the best in 2017![/QUOTE]
and to you too, thanks bro :)
[B]9th January [U]Pectorial Dominant Push Workout[/U] 87.2kg[/B]
Barbell Bench Press 100kg 4,3,3
Incline Barbell Bench Press 80kg 7,5,3
EZ Bar Skull Crushers 37.5kg 4,3,3
Dumbbell Lateral Raise 14kg each 8,5,5
Dumbbell Pec Fly 18kg each 6,5,5
Dumbbell Bench Press 34kg each 5,4,4
[B]7th January [U]Cardio Workout[/U][/B]
302 calories burnt
31:55 duration
4km bike in 8:45 at level 7 intensity (out of 30)
1km row in 4:30 at level 5 intensity (out of 10)
Some other random stuff
[B]11th January [U]Heavy Weight/Low Rep Legs Workout[/U] 87.6kg[/B]
Squats 100kg 4,3,3
Mixed Grip Deadlift 180kg 3 170kg 3,3
Leg Press 150kg 6,6,6
Barbell Goodmornings 30kg 8,6,6
Barbell Lunge 30kg 5,4,4
Since moving to low carb I've definitely felt a bit less power in my workouts even though I've stuck to maintenance calories. Felt a bit less "zip" in my deadlifts this morning.
Hopefully I'll get that power back once I'm properly fat adapted.
[B]12th January [U]Light Weight/High Rep Pull Workout[/U] 87.6[/B]
Wide Grip Pullups 17,6,6
Double Overhand Grip Barbell Rows 70kg 10,8,8
Barbell Shrug 100kg 10,9,8
Narrow Grip Chin Ups 8,6,6
EZ Bar Bicep Curls 32.5kg 9,6,6
Dumbbell Row 50kg each 5,4,4
Nice workout
[B]13th January [U]Tricep Dominant Push Workout[/U] 87.3kg[/B]
Close Grip Barbell Bench Press 90kg 5,4,3
Narrow Grip Tricep Dips 12,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
EZ Bar Skull Crushers 37.5kg 4,3,3
Dumbbell Kickbacks 10kg each 6,5,5
Happy with that
[B]18th January [U]Light Weight/High Rep Legs Workout[/U] 88.9kg[/B]
Squats 80kg 8,7,7
Mixed Grip Deadlift 100kg 8,8,8
Leg Press 150kg 6,6,6
Barbell Good Mornings 20kg 15,12,12
Barbell Lunge 20kg 7,5,5
Put a bit of weight on during my weekend in Amsterdam. Back on the #shreduary train today though.
[B]19th January [U]Heavy Weight/Low Rep Pull Workout[/U] 87.9kg[/B]
Wide Grip Weighted Pullups +30kg 5,3,3
Mixed Grip Barbell Rows 100kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,6,6
Neutral Grip Chin Ups 8,8,6
Barbell Bicep Curl 40kg 5,4,4
Didn't have time to do DB Rows, annoying :mad:
[B]20th January [U]Deltoid Dominant Push Workout[/U] 87.9kg[/B]
Seated Barbell Press 60kg 3,3,4
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 5,4,3
Tried modifying my ROM on press but wasn't very successful. Still a good session overall
[B]21st January [U]Squat Focus Heavy Weight/Low Rep Legs Workout[/U] 88.3kg[/B]
Squats 120kg 3,2,2
Mixed Grip Deadlift 160kg 4,4,4
Barbell Good Mornings 30kg 8,8,8
Barbell Lunge 30kg 5,5,5
Squats felt weak probably due to a combination of low carbs, no creatine and a poor night's sleep.
Rest of the workout was good though
[B]23rd January [U]Light Weight/High Rep Pull Workout[/U] 88.7kg[/B]
Wide Grip Pullups 14,8,7
Double Overhand Grip Barbell Rows 70kg 10,8,8
Barbell Shrug 100kg 10,9,8
Neutral Grip Chin Ups 8,8,7
EZ Bar Bicep Curls 32.5kg 9,6,5
Dumbbell Row 50kg each 6,5,4
[B]24th January [U]Pec Dominant Push Workout[/U] 88.7kg[/B]
Barbell Bench Press 100kg 4,3,3
Incline Barbell Bench Press 85kg 4,4,3
Dips 10,8,8
Dumbbell Lateral Raise 14kg each 8,7,7
Dumbbell Pec Fly 18kg each 7,5,4
Dumbbell Bench Press 34kg each 3 32kg each 5,4
[B]25th January [U]Cardio Workout[/U] 87.5kg[/B]
318 calories burnt
24:09 duration
Heart rate average - 144
Heart rate max - 192
2km treadmill run in 10:28 (pace 5:14 p/km)
[IMG]http://uploads.tapatalk-cdn.com/20170124/8898fb2af83b0c99729b21bad191a1aa.jpg[/IMG]
[IMG]http://uploads.tapatalk-cdn.com/20170124/1663613caf8cd63329ed38dc298d18a6.jpg[/IMG]
Did some low intensity bike and rowing afterwards but very happy with the run. 24 hour fast coming up. Not eating an insulinogenic meal til 6pm
[B]26th January [U]Light Weight/High Rep Legs Workout[/U] 87.5kg[/B]
Squats 80kg 10,6,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 10,6,6
Barbell Good Mornings 20kg 15,12,12
Barbell Lunge 20kg 5,5,5
Awesome workout this morning :)
[B]27th January [U]Heavy Weight/Low Rep Pull Workout[/U] 87.2kg[/B]
Wide Grip Weighted Pullups +30kg 5,3,3
Mixed Grip Barbell Rows 100kg 6,6,6
Mixed Grip Barbell Shrug 140kg 6,6,3
Double Underhand Grip Chin Ups 10,10,8
EZ Bar Bicep Curl 37.5kg 5,5,4
Dumbbell Row 50kg each 5,4,4
Awesome workout, really good energy for all my sets
Grip gave out during shrugs but I'm assuming that's due to my high volume deads yesterday.
[B]28th January [U]Tricep Dominant Push Workout[/U][/B]
Weighted Narrow Grip Tricep Dips +30kg 6,4,4
Dumbbell Close Grip Bench Press 32kg each 5,7,5
Dumbbell Lateral Raise 18kg each 6,4,3
EZ Bar Skull Crushers 37.5kg 4,4,3
Dumbbell Kickbacks 10kg each 10,6,8
Superset Dips 8
Dumbbell bench felt weird. I only did it because no barbell benches/squat racks were available but won't be doing them again in a hurry.
Fantastic workout overall though
[B]30th January [U]Deadlift Focus Heavy Weight/Low Rep Legs Workout[/U] 88.1kg[/B]
Squats 100kg 4,3,3
Mixed Grip Deadlift 170kg 3,3,3
Leg Press 150kg 10,8,6
Barbell Goodmornings 30kg 8,8,8
Barbell Lunge 30kg 5,5,5
>Strange workout
>Had an upset stomach as I walked into the gym, went and defiled the toilet and felt much better.
>Squats felt great and I was looking forward to crushing some 180kg deads
>Deads felt off during warm up so dialled the weight back to 170kg I decided "discretion is the better part of valour"
>170kg deads felt easy and awesome, probably could've gone with 180kg
>Still a great workout, very happy with it :)
[B]31st January [U]Light Weight/High Rep Pull Workout[/U] 88.1kg[/B]
Dumbbell Row 50kg each 15,8,8
Wide Grip Pullups 10,7,7
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,9,8
Double Underhand Grip Chin Ups 8,7,7
EZ Bar Bicep Curls 32.5kg 9,6,6
Inspired by a mate I decided to max out my db row to see how many reps I could get with fresh muscles. Quite pleased with 15 reps for the first set, I did have to slightly reset my grip after 12 reps but it was one continuous set otherwise.
As my forearms were quite worn out after the db rows I did my barbell rows and shrugs with mixed grip to compensate.
Fantastic workout and I'm really enjoying my training at the moment :)
[B]1st February [U]Deltoid Dominant Push Workout[/U] 87.4kg[/B]
Seated Barbell Press 60kg 5,3,3
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 6,4,4
Decent workout
[QUOTE=NickelArse;1481454531][B]31st January [U]Light Weight/High Rep Pull Workout[/U] 88.1kg[/B]
Dumbbell Row 50kg each 15,8,8
Wide Grip Pullups 10,7,7
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,9,8
Double Underhand Grip Chin Ups 8,7,7
EZ Bar Bicep Curls 32.5kg 9,6,6
Inspired by a mate I decided to max out my db row to see how many reps I could get with fresh muscles. Quite pleased with 15 reps for the first set, I did have to slightly reset my grip after 12 reps but it was one continuous set otherwise.
As my forearms were quite worn out after the db rows I did my barbell rows and shrugs with mixed grip to compensate.
Fantastic workout and I'm really enjoying my training at the moment :)[/QUOTE]
DOMS from this workout are absolutely next level :)
[B]3rd Febtuary [U]Cardio Workout[/U] 86.9kg[/B]
400 calories burnt
29:18 duration
Heart rate average - 149
Heart rate max - 193
2km treadmill run in 9:48 (pace 4:54 p/km)
Followed up with 3km on a bike and 300 metres high intensity rowing.
[B]4th February [U]Light Weight/High Rep Legs Workout[/U] 86.4kg[/B]
Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 10,6,6
Barbell Good Mornings 20kg 15,15,15
Barbell Lunge 20kg 8,6,6
Great workout this morning. Despite a very gym managed to push everything through quickly and kept my heart rate up for the whole session :)
[B]5th February [U]Heavy Weight/Low Rep Pull Workout[/U] 86.8kg[/B]
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,3,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,6
EZ Bar Bicep Curl 37.5kg 8,4,3
Dumbbell Row 50kg each 5,5,5
Back to my December levels of strength (pre calorie deficit)
Great workout.
[B]6th February [U]Pec Dominant Push Workout[/U] 86.8kg[/B]
Barbell Bench Press 105kg 3,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Dips 10,8,8
Dumbbell Lateral Raise 14kg each 7,7,6
Dumbbell Pec Fly 18kg each 7,4.3
Dumbbell Bench Press 30kg each 4,5,5
Good workout, thought I was going to be able to smash out sets of 10 on my db bench but pecs were cooked so only managed sets of 4 and 5
[B]7th February [U]Squat Focus Heavy Weight/Low Rep Legs Workout[/U] 86.1kg[/B]
Squats 60kg 10 80kg 3,3,3,3 100kg 1 120kg 3,2,2,2
Mixed Grip Deadlift 160kg 4,4,4
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
By tonight or tomorrow morning my legs are going to be totally ****ed :)
[B]8th February [U]Rhomboid Focus Pull Workout[/U] 86.1kg[/B]
Dumbbell Row 60kg each 8,3,3
Wide Grip Pullups 10,7,6
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,8,8
Neutral Grip Chin Ups 8,6,5
EZ Bar Bicep Curls 32.5kg 8,6,5
Used some cargo straps to add 10kg to the dumbbell, my knots need to be a bit better but it worked ok
[IMG]http://uploads.tapatalk-cdn.com/20170207/6b5e22bad68f2676e8dd1f2ca0154242.jpg[/IMG]
[B]9th February [U]Cardio Workout[/U] 85.7kg[/B]
437 calories burnt
30:55 duration
Heart rate average - 152
Heart rate max - 195
2km treadmill run in 9:20 (pace 4:40 p/km)
Followed up with 3km on a bike and 1km low intensity rowing
****ing nice workout. New PB for 2km run, I'm down from 10:35 to 9:20 in just over a month :) another .4kg weight loss too
[B]10th February [U]Tricep Dominant Push Workout[/U] 86.4kg[/B]
Close Grip Barbell Bench Press 90kg 5,4,3
Narrow Grip Tricep Dips 12,10,9
Dumbbell Lateral Raise 18kg each 6,4,4
EZ Bar Skull Crushers 37.5kg 5,4,3
Dumbbell Kickbacks 10kg each 10,10,8
Cable Tricep Pushdown 73kg 5,5,5
Awesome workout
[B]11th February [U]Light Weight/High Rep Legs Workout[/U] 85.6kg[/B]
Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Good Mornings 30kg 12,12,12
Barbell Lunge 20kg 10,8,8
Awesome workout, weight falling off too. Living the dream
[B]12th February [U]Lat Focus Pull Workout[/U] 86.1kg[/B]
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,4,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,8
EZ Bar Bicep Curl 42.5kg 4,3,4
Dumbbell Row 50kg each 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,6,4
Pretty huge volumes in this workout, happy to have bitten the bullet and included ab workout as my weight is dropping.
Going to start cutting out some back accessories in order to include 2 ab exercises every pull workout but keep my sessions under an hour long :)
[B]13th February [U]Deltoid Dominant Push Workout[/U] 85.5kg[/B]
Standing Barbell Press 60kg 4,4,4 - did the first set strict and then the second 2 as a push press
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 5,4,4
Straight Arm Dumbbell Lateral Raises 10kg each 6,6,6
[B]15th February [U]Deadlift Focus Heavy Weight/Low Rep Legs Workout[/U] 86.0kg[/B]
Squats 20kg 10 60kg 10 80kg 4 100kg 4,4,4
Mixed Grip Deadlift 80kg 3 100kg 1 180kg 3,3,3
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
Leg Press 150kg 6,6,6
Hit my equal PR on deadlifts but I'm low carb and in calorie deficit. Very very happy with that
[B]16th February [U]Rhomboid Focus Pull Workout[/U] 85.5kg[/B]
Dumbbell Row 50kg each 15,8,8
Underhand Grip Chin Ups 10,7,6
Mixed Grip Barbell Shrug 100kg 10,10,8
Hanging Leg-Hip Raise (toes to hands) 8,6,4
EZ Bar Bicep Curls 32.5kg 8,6,5
Weighted Decline Sit Up +10kg 10,10,8
[B]17th February [U]Cardio Workout[/U] 85.0kg[/B]
452 calories burnt
33:48 duration
Heart rate average - 145
Heart rate max - 195
2km treadmill run in 8:57 (pace 4:28 p/km)
2km bike in 4:20 (7/30 resistance)
1km row in 4:27 (5/10 resistance)
Another running PB, 23 seconds quicker than last week