Printable View
[QUOTE=TravelinJhwkFan;1497280171]Long time, no lurk. Sessions are looking good mate. Those OHP are getting strong!
[B]EDIT: Missed the photos. Great cut progress! If you're not already taking off the shirt for your runs, you should be..although, the ladies might not leave ya alone. [/B][/QUOTE]
lol thanks bro, cant have bishes messing with my running gains so will have to leave the shirt on haha
[B]3rd May [U]Legs Workout[/U][/B]
Barbell Back Squats 60kg 6,6,6
Barbell Front Squats 40kg 6,6,6
Barbell Good Mornings 40kg 10,10,10
Double Overhand Grip Deadlift 115kg 3,3,3
Barbell Lunge 40kg 2,3,4
Legs stiff from a lot of driving over the weekend, easing my way back into it :)
[B]4th May [U]Pull Workout[/U] 82.9kg[/B]
Pullups 10,10,8
Double Overhand Grip Barbell Row 60kg 10,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curls 32.5kg 8,7,6
Felt like chit this morning but decided to hit the gym anyway but just took it easy
[B]7th May [U]Push Workout[/U] 82.4kg[/B]
Barbell Overhead Press 42.5kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)
Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 37.5kg 3 32.5kg 5,5
EZ Bar Tricep Extension 27.5kg 8,8,7
Dumbbell Pullover 28kg 8,8,7
Dumbbell Kickback 14kg each 4,4,4
[B]8th May [U]Legs Workout[/U] 82.3kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 3
140kg 1,1
160kg 1
200kg 1,1
180kg 1,1
160kg 2,2
Barbell Squat 60kg 6,6,6
Barbell Front Squat 40kg 6,6,6
This workout was a bit of a mixed bag, couldn't get myself into top gear at all. Possibly still got the remnants of a cold hanging around. Still nice to be able to grind out 2 sets of 200kg deads when I'm not in top gear, every cloud has a silver lining :)
[B]9th May [U]Pull Workout[/U] 82.3kg[/B]
Pullups 15,8,8
Double Overhand Grip Barbell Row 70kg 8,7,7
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curls 32.5kg 8,7,6
Hammer Curl 18kg each 6,5,4
[B]10th May [U]Push Workout[/U] 82.3kg[/b]
Barbell Bench Press 20kg 10 60kg 3,3 100kg 3,3,2
Barbell Overhead Press 37.5kg - 9,9,9 (3 sets 9 reps 60% 1RM)
Incline Barbell Bench Press 70kg 6,5,5
Dumbbell Pullover 28kg 8,7,8
Dumbbell Pec Fly 18kg each 6,5,5
Dumbbell Bench Press 30kg each 3,4,3
[B]13th May [U]Legs Workout[/U] 83.3kg[/B]
Barbell Back Squats 90kg 6,6,6
Mixed Grip Deadlift 100kg 10,10,10
Barbell Front Squats 40kg 6,6,6
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 40kg 3,3,3
Calf Raise 70kg 8,7,7
Was aiming for 10 reps on back squats but other than that it was a good workout.
[B]14th May [U]Cardio Workout[/U] 82.5kg[/B]
372 calories burnt
36:03 duration
Heart rate average - 128
Heart rate max - 168
2km treadmill run in 12:14 (pace 6:07 p/km)
2km bike in 7:32 (7/30 resistance)
500m row in 2:11 (5/10 resistance)
[B]19th May [U]Pull Workout[/U] 82.5kg[/B]
Pullups 15,8,8
Double Overhand Grip Barbell Row 70kg 8,7,7
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curls 32.5kg 8,7,6
Taken the week off as I've got this lingering cold that's been giving me the ****s. The cold is still here but gonna start smashing the gym again anyway.
[B]20th May [U]Push Workout[/U] 82.5kg[/B]
Barbell Overhead Press
62.5kg - 2,2,1,1,1
30kg - 10,10,10,10,10 (boring but big)
Dumbbell Lateral Raise 18kg each 5,4,4
EZ Bar Front Raise 27.5kg 6,6,6
EZ Bar Upright Row 27.5kg 10,10,8
Straight Arm Lateral Raise 10kg each 5,5,5
Diet and lifting routine have been far from optimal lately but this was a decent workout.
[B]22nd May [U]Legs Workout[/U] 83.5kg[/B]
Barbell Back Squats 60kg 6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6
Wasn't feeling it this morning quick lift and go
[B]23rd May [U]Pull Workout[/U][/B]
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Row 100kg 6,4,4
Mixed Grip Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 45kg 4,3,3
Dumbbell Row 50kg each 5,5,5
Nice workout but had a very restless nights sleep waking up in coughing fits which is a bit ****. Honestly don't know why I can't get back to 100% health and be hay fever or cold free, might give up the LCHF diet for a week and see if some carbs increase my immune system a bit cause something aint right.
[B]24th May [U]Push Workout[/U] 81.7kg[/B]
Wighted Narrow Grip Tricep Dips +20 kg 6,5,5
Barbell Overhead Press 42.5kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)
EZ Bar Skull Crushers 32.5kg 5,5,4
EZ Bar Tricep Extension 27.5kg 6,5,5
Pretty light session in terms of volume, but still felt good. Happy to have weighted dips back in my routine after neglecting them for the past few months :)
[B]25th May [U]Cardio Workout[/U] 81.7kg[/B]
384 calories burnt
28:58 duration
Heart rate average - 145
Heart rate max - 192
2km treadmill run in 8:59 (pace 4:29 p/km)
2km bike in 4:16 (7/30 resistance)
500m row in 2:23 (5/10 resistance)
[B]30th May [U]Legs Workout[/U] 82.6kg[/B]
Barbell Back Squats 60kg 6,6,6
Barbell Front Squats 40kg 6,6,6
Barbell Lunge 40kg 3,3,2
Barbell Good Mornings 40kg 10,10,10
Calf Raise 70kg 8,7,7
had a whole bunch of personal and professional commitments across the last 2 months and overall got in one of those "stuck in a rut" type situations where you lose your zest for life and training becomes more pain than pleasure. However I believe I'm back in the right state of mind from today
[B]4th September [U]Push Workout[/U] 86.5kg[/b]
Barbell Bench Press 20kg 10 80kg 3,3,3
Narrow Grip Tricep Dips 3,3,3
Incline Dumbbell Bench Press 22kg each 8,7,7
Dumbbell Lateral Raise 10kg each 8,6,6
Dumbbell Pec Fly 14kg each 6,6,5
Dumbbell Pullover 26kg 5,5,5
[B]5th September [U]Legs Workout[/U] 86.4kg[/B]
Barbell Back Squats 70kg 3,3,4
Barbell Deadlifts 100kg 6,5,5
Barbell Lunge 20kg 5,5,3
Barbell Good Mornings 20kg 10,10,10
[B]6th September [U]Pull Workout[/U] 86.4kg[/B]
Wide Grip Weighted Pullups +10kg 6,5,4
Barbell Row 70kg 4,4,4
Barbell Shrug 100kg 5,5,5
EZ Bar Bicep Curl 27.5kg 6,6,6
Chinups 5,5,5
[B]8th September [U]Push Workout[/U] 86.4kg[/B]
Barbell Overhead Press 50kg 4,3,3
Dumbbell Lateral Raise 14kg each 6,5,5
EZ Bar Front Raise 22.5kg 6,5,5
Narrow Grip Tricep Dips 4,3,4
Dumbbell Pullover 26kg 6,6,5
Weird session, had to make do eithout a squat rack as the gym was packed so all the exerciese were done by cleaning the bar off the ground, still happy with it overall.
[B]9th September [U]Legs Workout[/U][/B]
Barbell Deadlifts 140kg 3,3,3,3
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 10,10,10
Barbell Back Squats 40kg 4,4,4
Barbell Lunge 20kg 3,3,5
[B]10th September [U]Push Workout[/U] 85.6kg[/B]
Narrow Grip Tricep Dips 8,5,5
Barbell Overhead Press 40kg 6,6,6
EZ Bar Skull Crushers 27.5kg 6,5,4
EZ Bar Tricep Extension 22.5kg 6,6,6
Dumbbell Pullovers 26kg 6,5,6
Barbell Close Grip Bench Press 60kg 6,4,4
[B]11th September [U]Cardio Workout[/U] 86.5kg[/B]
181 calories burnt
11:07 duration
Heart rate average - 145
Heart rate max - 192
Distance - 2.05km
Pace - 5:25 min/km
[B]12th September [U]Pull Workout[/U] 86.7kg[/B]
Wide Grip Pullups 10,6,6
Double Overhand Grip Barbell Row 50kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 27.5kg 10,8,8
Neutral Grip Chinups 6,5,5
Dumbbell Hammer Curls 14kg each 4,5,5
[B]13th September [U]Legs Workout[/U] 85.7kg[/B]
Barbell Back Squats
20kg 10
60kg 2
80kg 1
90kg 3,3,3
Mixed Grip Deadlift 140kg 3,3,3
Barbell Front Squats 40kg 4,4,4
Barbell Good Mornings 40kg 8,6,6
Barbell Lunge 20kg 4,4,4
Calf Raise 50kg 10,10,10
Nice session, still building my strength back up but I feel good
[B]17th September [U]Pull Workout[/U] 85.2kg[/B]
Wide Grip Weighted Pullups +15kg 6,4,4
Mixed Grip Barbell Row 80kg 5,5,5
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 7,6,6
Chinups 5,5,7
Dumbell Row 50kg each 3,3,3
Was moving house so had a couple of days off, great session today though
[B]18th September [U]Push Workout[/U] 85.9kg[/b]
Barbell Bench Press 20kg 15 60kg 2 90kg 3,3,3
Barbell Overhead Press 35kg 8,8,8
Incline Barbell Bench Press 60kg 6,5,5
Dumbbell Pec Fly 16kg each 4,4,4
Dumbbell Pullover 26kg 7,7,7
Dumbbell Bench Press 26kg each 5,4,4
Great workout
[B]19th September [U]Legs Workout[/U] 85.3kg[/B]
Mixed Grip Barbell Deadlift
60kg 3
100kg 3
140kg 1
180kg 1,1
160kg 3,3,2
140kg 3
Barbell Front Squat 40kg 6,4,4
Barbell Squat 60kg 4,4,4
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 40kg 3,3,3
[B]21st September [U]Push Workout[/U] 85.4kg[/B]
Barbell Overhead Press
20kg 6,2
40kg 2
55kg 3,2,3
30kg - 10,10,10,8,8 (boring but big)
Dumbbell Lateral Raise 16kg each 4,3,3
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 4,5,5
[B]22nd September [U]Pull Workout[/U] 85.4kg[/B]
Wide Grip Pullups 12,8,6
Double Overhand Grip Barbell Row 50kg 10,10,10
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Underhand Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,5,4
Was a bit slow getting into it but finished strongly