Day 29: Cardio
20 min HIIT session.
Just noticed I wrote day 25 twice before.. lol.
Weight: 64.6kg
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Thread: SK's lifting log
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08-02-2016, 01:59 AM #31
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08-03-2016, 02:40 AM #32
Day 30: Workout B
Weight: 64.3kg
3 sets of Front Squats
Warmup - 10x20kg
1 - 6x40kg
2 - 4x72.5kg
3 - 3x72.5kg
3 sets of Seated Overhead Press
Warmup - 10x20kg
1 - 6x35kg
2 - 4x45kg
3 - 3x45kg
3 sets of Deadlifts
1 - 10x20kg
2 - 6x45kg
3-6x55kg
Wow.. form has improved so much. Every time I use to do deadlifts, my back would hurt really bad after. I did them today with better form (after watching a few YouTube videos) and my back had no pain at all. It was a huge improvement.
2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg
2 supersets of Tricep Pulldown and Skull Crushers
Tricep Pulldown set 1 - 10x15kg
Skull Crushers set 1 - 10x27.5kg
Close-Grip Bench Press set 2 - 8x15kg
Skull Crushers 2 - 10x27.5kg
Overall
Really good workout, and I can definitely see my form improve across all my lifts. My deadlift form was awesome today, and my weight is going up again.
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08-03-2016, 11:08 PM #33
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08-05-2016, 02:02 AM #34
Day 32: Workout B
Weight: 64.6kg
3 sets of Bench Press
Warmup - 10x17.5kg
1 - 8x40kg
2 - 4x67.5kg
3 - 3x67.5kg
3 sets of Back Squat
Warmup - 10x32.5kg
1 - 7x42.5kg
2 - 6x62.5kg
3 - 5x85kg
No pain in lower abdomen today. Worked on form a bit and did a bit of stretching before hand.
2 sets of Chin Ups
1 - 8xBW + 5kg
2 - 8xBW+5kg
3 sets of Barbell Rows
1 - 10x12.5kg
2 - 5x25kg
3 - 5x32.5kg
Was working on form with these today which is the reason for low weight.
3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg
2 Supersets of EZ-Bar Curl, Incline Curls
EZ-Bar Curl set 1 - 10x27.5kg
Incline Curls set 1 - 8x10kg each arm
EZ-Bar Curl set 2 - 10x27.5kg
Incline Curls set 2 - 8x10kg each arm
Wow, incline curls really fatigued my biceps and gave me a huge pump!
Overall:
Really good workout. I have improved on my form so much since I started and don't get as much pain as when I started. I didn't get pinching today from squats which is awesome. Hopefully I don't get it again.
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08-06-2016, 06:14 AM #35
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08-07-2016, 01:56 AM #36
Day 34: Workout B
Weight: 64.4kg
Average weight for the week: 64.3kg
BF: 10.7%
3 sets of Front Squats
Warmup - 10x20kg
1 - 6x40kg
2 - 5x72.5kg
3 - 4x75kg
Added 2.5kg
3 sets of Seated Overhead Press
Warmup - 10x20kg
1 - 6x35kg
2 - 4x45kg
3 - 3x45kg
3 sets of Deadlifts
1 - 10x20kg
2 - 6x45kg
3 - 6x60kg
2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg
2 supersets of Tricep Pulldown and Skull Crushers
Tricep Pulldown set 1 - 10x15kg
Skull Crushers set 1 - 10x27.5kg
Close-Grip Bench Press set 2 - 8x15kg
Skull Crushers 2 - 10x27.5kgLast edited by sk2000; 08-07-2016 at 04:26 AM.
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08-08-2016, 05:05 AM #37
Day 35: Workout B
Weight: 63.9kg
3 sets of Bench Press
Warmup - 10x17.5kg
1 - 8x40kg
2 - 4x67.5kg
3 - 3x67.5kg
3 sets of Back Squat
Warmup - 10x35kg
1 - 6x45kg
2 - 5x85kg
3 - 3x90kg
Squat form is getting a lot better.
2 sets of Chin Ups
1 - 8xBW + 5kg
2 - 8xBW+5kg
3 sets of Barbell Rows
1 - 10x20kg
2 - 7x35kg
3 - 5x55kg
3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg
2 Supersets of Concentration Curls, Incline Curls
Concentration Curls set 1 - 8x10kg
Incline Curls set 1 - 8x10kg each arm
Concentration Curls set 2 - 7x10kg
Incline Curls set 2 - 5x10kg each arm
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08-09-2016, 03:10 AM #38
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08-10-2016, 05:13 AM #39
Day 37: Workout B
Weight: 64.5kg
3 sets of Front Squats
Warmup - 10x20kg
1 - 6x40kg
2 - 5x75kg
3 - 4x75kg
3 sets of Seated Overhead Press
Warmup - 10x20kg
1 - 6x35kg
2 - 5x45kg
3 - 3x45kg
3 sets of Deadlifts
1 - 10x20kg
2 - 8x45kg
3 - 8x70kg
2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg
2 supersets of Close-Grip Bench Press and Overhead Tricep Extension
Close-Grip Bench Press set 1 - 10x32.5kg
Overhead Tricep Extension set 1 - 10x10kg each arm
Close-Grip Bench Press set 2 - 10x32.5kg
Overhead Tricep Extension set 2 - 10x10kg each arm
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08-10-2016, 11:56 PM #40
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08-11-2016, 12:04 AM #41
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08-11-2016, 12:08 AM #42
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08-12-2016, 02:46 AM #43
Day 39: Workout B
Weight: 65.2kg
3 sets of Bench Press
Warmup - 10x25kg
1 - 10x40kg
2 - 4x67.5kg
3 - 3x67.5kg
3 sets of Back Squat
Warmup - 10x35kg
1 - 10x65kg
2 - 4x90kg
3 - 4x90kg
That last rep of the last set... almost didn't make it up and would have dropped the weight. Lucky I have a good spotter haha.
2 sets of Chin Ups
1 - 10xBW + 5kg
2 - 7xBW+5kg
3 sets of Barbell Rows
1 - 10x20kg
2 - 4x55kg
3 - 4x55kg
3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg
2 Supersets of TRX Curls, Standing Curls
TRX Curls set 1 - 10xBW
Standing Curls set 1 - 8x10kg each arm
TRX Curls set 2 - 10xBW
Incline Curls set 2 - 5x10kg each arm
Never done TRX Curls before and they were really good. Haven't done standing DB curls in a while either.
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08-12-2016, 11:46 PM #44
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08-14-2016, 12:36 AM #45
Day 41: Workout B
Weight: 65.2kg
Average weight for the week: 64.8kg
No BF percent this week. I bought a Skulpt Chisel which is supposed to measure body fat with EIM. Should arrive for next week. Let's hope it's not a scam..
3 sets of Front Squats
Warmup - 10x32.5kg
1 - 6x40kg
2 - 5x75kg
3 - 4x80kg
Added 5kg.
3 sets of Seated Overhead Press
Warmup - 10x20kg
1 - 7x35kg
2 - 3x45kg
3 - 4x45kg
Overhead press tho.. not going up at all
3 sets of Deadlifts
1 - 10x35kg
2 - 8x55kg
3 - 5x80kg
2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg
2 supersets of Close-Grip Bench Press and Cable Pulldown
Close-Grip Bench Press set 1 - 12x35kg
Cable Pulldown set 1 - 12x10kg
Close-Grip Bench Press set 2 - 12x35kg
Cable Pulldown set 2 - 12x10kg
Great tricep workout. Usually when I superset things I take a 10 second rest but today I did them back to back.
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08-15-2016, 02:38 AM #46
Day 42: Workout B
Weight: 65.3kg
3 sets of Bench Press
Warmup - 10x30kg
1 - 5x60kg
2 - 5x62.5kg
3 - 4x65kg
Trying a different weight scheme to try make bench go up a bit faster.
3 sets of Back Squat
Warmup - 10x45kg
1 - 5x85kg
2 - 5x90kg
3 - 4x90kg
2 sets of Chin Ups
1 - 8xBW + 5kg
2 - 8xBW+5kg
3 sets of Barbell Rows
Warmup - 10xBarbell
1 - 5x45kg
2 - 5x50kg
3 - 5x50kg
3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg
3 sets of "21's" Curls
1 - 10kg
2 - 8kg
3 - 10kg
My trainer told me about this 21 bicep curl variation. Game them a try and it was great!
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08-16-2016, 02:31 PM #47
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08-17-2016, 04:43 AM #48
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08-18-2016, 02:15 PM #49
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08-19-2016, 02:40 AM #50
Day 45: Workout B
Weight: 65.7kg
3 sets of Front Squats
Warmup - 7x50kg
1 - 4x80kg
2 - 4x80kg
3 - 4x80kg
3 sets of Seated Overhead Press
Warmup - 8x35kg
1 - 6x40kg
2 - 5x40kg
3 - 5x40kg
3 sets of Deadlifts
1 - 10x50kg
2 - 8x75kg
3 - 6x75kg
Great deadlifts.. a little bit of tailbone pain though. I went to the doctor about it today and they said it's probably nothing but I'm getting an X-ray anyway. This is why I only did 75kg. Wanted to go to 90kg (where I was before deloading to get form right).
2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg
2 supersets of Close-Grip Bench Press and Cable Pulldown
Close-Grip Bench Press set 1 - 12x35kg
Cable Pulldown set 1 - 12x12kg
Close-Grip Bench Press set 2 - 10x35kg
Cable Pulldown set 2 - 10x12kg
Overall:
Very good workout, considering that I've been very tired lately. Until I get this tailbone problem sorted out I'm going to go light on Deadlifts.
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08-20-2016, 01:45 AM #51
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08-21-2016, 01:49 AM #52
Day 47: Workout A
Weight: 65.7kg
Average weight for the week: 65.5kg
Skulpt should arrive tomorrow, so I can keep measuring BF from then.
I just realised I've been writing workout B for every single workout.. I don't know how that happened..
3 sets of Bench Press
Warmup - 8x40kg
1 - 5x62.5kg
2 - 5x65kg
3 - 3x67.5kg
3 sets of Back Squat
Warmup - 8x50kg
1 - 5x85kg
2 - 5x90kg
3 - 4x95kg
Added 5kg. So close to 100kg!
2 sets of Chin Ups
1 - 8xBW + 5kg
2 - 8xBW+5kg
3 sets of Barbell Rows
Warmup - 10x20kg
1 - 5x45kg
2 - 5x52.5kg
3 - 5x52.5kg
3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg
2 supersets of Cable Hammer Curls and Preacher Curl
Cable Hammer Curls set 1 - 12x15kg
Preacher Curl set 1 - 12x30kg
Cable Hammer Curls set 2 - 10x15kg
Preacher Curl set 2 - 10x25kg
This absolutely killed my biceps..
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08-22-2016, 02:39 AM #53
Day 48: Workout B
Weight: 65.9kg
BF: 11.1%
Skulpt scanner came today. Says I'm 11.1% which is very close with the tape measure method (what I was using before).
3 sets of Front Squats
Warmup - 8x55kg
1 - 4x80kg
2 - 3x80kg
3 - 3x80kg
2 sets of Seated Overhead Press
Warmup - 8x35kg
1 - 5x40kg
2 - 5x42.5kg
3 sets of Deadlifts
1 - 8x50kg
2 - 6x75kg
3 - 4x90kg
2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg
2 supersets of Skull Crushers and Cable Pulldown
Skull Crushers set 1 - 12x22.5kg
Cable Pulldown set 1 - 12x35kg
Skull Crushers set 2 - 10x22.5kg
Cable Pulldown set 2 - 10x35kg
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08-23-2016, 01:44 PM #54
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08-24-2016, 03:34 AM #55
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08-26-2016, 01:53 PM #56
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08-27-2016, 01:13 AM #57
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08-28-2016, 12:41 AM #58
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08-29-2016, 02:23 AM #59
Day 55: Upper A
Weight: 66.8kg
3 sets of Bench Press
Warmup - 7x45kg
1 - 6x60kg
2 - 5x62.5kg
3 - 5x62.5kg
3 sets of Incline Bench Press
Warmup - 6x35kg
1 - 6x45kg
2 - 6x55kg
3 - 6x55kg
Haven't done incline bench in ages
3 sets of Seated Military Press
Warmup - 8x35kg
1 - 5x40kg
2 - 5x42.5kg
3 - 5x42.5kg
3 sets of BB Rows
Warmup - 6x45kg
1 - 6x50kg
2 - 6x52.5kg
3 - 6x55kg
3 sets of Pullups
1 - 8xBW
2 - 8xBW
3 - 8xBW
3 sets of Straight-bar curls
1 - 8x25kg
2 - 8x22.5kg
3 - 12x20kg
Overall
Started a new routine today. I think it has been great for the first day. I based it on Fierce 5 and Candito's Strength/Hypertrophy and kind of just added or changed exercises here and there.
New gainz, here I come! (hopefully the routine doesn't suck).
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08-30-2016, 02:29 AM #60
Day 56: Lower A
Weight: 67.1kg
3 sets of Squats
Warmup - 6x25kg
1 - 6x72.5kg
2 - 6x90kg
3 - 4x95kg
2 sets of Deadlifts
1 - 6x80kg
2 - 6x90kg
Superset 3 sets of Leg Extension and 3 sets of Leg Curls
Leg Extension set 1 - 12x35kg
Leg Curls set 1 - 10x35kg
Leg Extension set 2 - 12x35kg
Leg Curls set 2 - 10x30kg
Leg Extension set 3 - 12x35kg
Leg Curls set 3 - 10x30kg
Superset 3 sets of Calf Raises and 3 sets of Shrugs
Calf Raises set 1 - 12x55kg
Shrugs set 1 - 12x55kg
Calf Raises set 2 - 12x55kg
Shrugs set 2 - 12x55kg
Calf Raises set 3 - 12x55kg
Shrugs set 3 - 12x55kg
Overall:
Great workout. Decided to throw in some shrugs for the fun of it.. lol.
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