Okay so I completely failed at my PHAT log because I simply didn't find the time to update it blah blah. W/e, its summer now so I can update this as I go.
Currently on a 5 day split, which is working well for me ATM. However I will be looking to change it up in a few weeks to a higher frequency routine Suggestions/advice is always welcome! Will try to provide video's on occasion!
Sooo... guess I'll post today's workout to start it off
Chest workout
Incline BB bench
2 warm up sets with the bar
80kgx7
80kgx6
Drop set: 90kgx3 -> 60kg to failure
Incline dumbbell flys
26kgx12
30kgx7
30kgx8
Hammer strength chest press
80kgx10
80kgx10
Drop set: 80kgx8 -> 50kg to failure
Upright cable flys
7.5kgx10
7.5kgx9
7.5kgx8
Decline cable flys
12.5kgx10
12.5kgx10
Drop set: 12.5kgx10 -> 7.5kg to failure
I don't normally do that many drop sets... just went for it.
Legs tomorrow.
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Thread: UnknownOrigin's Workout Log
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07-20-2012, 09:01 AM #1
UnknownOrigin's Workout Log
Last edited by UnknownOrigin; 07-22-2012 at 06:16 AM.
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07-22-2012, 12:04 AM #2
Legs (yesterday)
Squats
60kgx12 (warm up)
60kgx5 (warm up)
100kgx10
110kgx8
Drop set: 110kgx7 -> 60kgx8
walking dumbbell lunges
20kg (in each hand) x20 (10 per leg)
20kgx18
20kgx20
Leg extensions
70kgx12
80kgx8
80kgx10
Romanian Deadlifts
60kgx8
110kgx8
Drop set: 110kgx7 -> 60kgx8
Hammer strength leg press
100kgx12
200kgx20
200kgx20
Cannot walk today, hamstrings are fried - RDLs > Hamstring curls
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07-22-2012, 06:21 AM #3
Shoulders
Seated dumbbell shoulder press
8kgx12 warm up
18kgx12 warm up
28kgx12
32kgx8
32kgx8
Seated dumbbell side raises
12kgx9
12kgx9
12kgx7 :|
Dumbbell reverse flies
10kgx10
10kgx10
10kgx10
Cable reverse flies
2.5kgx12
5kgx10
5kgx10
Shrugs
25kgx15
25kgx15
25kgx15
Then did some abs...nothing interesting though
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07-23-2012, 03:31 AM #4
Arms
Close grip bench press
Barx10 (warm up)
60kgx10 (warm up)
100kgx7
100kgx5
Drop set: 100kgx4 -> 60kgx8
Seated overhead tricep extensions with the EZ-curl bar
30kgx10
30kgx10
30kgx10
Straight bar press down
27.5kgx10
27.5kgx10
Drop set: 27.5kgx10 -> 17.5kgx10
Seated incline dumbbell curls
4kgx12 (warm up)
12kgx8
12kgx7
12kgx8
Seated dumbbell hammer curls
16kgx8
16kgx8
Drop set: 20kgx6 (2 cheat reps) -> 8kgx8
Standing barbell curls
30kgx15
30kgx12
Standing alternate dumbbell curl
16kg to failure
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07-26-2012, 05:54 AM #5
Back
Bent over barbell row
Barx12 (warm up)
60kgx12(warm up)
80kgx12
85kgx10
85kgx8
T-bar rows
60kgx10
60kgx10
60kgx10
Hammer strength one arm row - thumbs up grip
60kg (per arm) x8
60kgx11
60kgx12
Hammer strength machine row: palms down grip
100kgx10
100kgx11
100kgx12
Dumbbell row triple dropset
30kgx8 -> 22kgx8 -> 18kgx8 (both arms)
Hammer strength Lat pull down triple dropset
120kgx4 -> 80kgx8 -> 40kgxfailure
Neutral grip lat pull down triple drop set
70kgx5 -> 55kgx5 -> 40kgx5
Barbell pull over
17.5kgx12
17.5kgx12
17.5kgx12
Lower back extensions
BW+15kg x12
BW+15kg x12
BW+15kg x12
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07-27-2012, 03:38 AM #6
Chest
Tried a slightly different warm up today, apart from the bike for 5 minutes. Did the bar, then used the cable crossovers to get more blood into the chest. Experimentation! Also decided to do more pressing movements today.
Incline BB Bench
60kgx8 (warm up)
80kgx6
80kgx6
80kgx5
Flat BB Bench
85kgx8
80kgx8
80kgx7
Incline DB press
30kgx5 uwot.
30kgx7
26kgx10
(never done incline DB's this late into a workout, hence the low low weight. IDC though intensity was there)
Incline dumbbell fly's
20kgx12
20kgx12
24kgx8
Decline cable fly's
12.5kgx8
10.5kgx15
12.5kgx12
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07-28-2012, 03:52 AM #7
Legs
Barbell Back Squat
60kgx10 (warm up)
60kgx10 (warm up)
100kgx15 (at the time this felt good...but regretted it next set)
120kgx3 (BARELY. Its a PR because last time I hit 120 it wasn't below parallel but still..wanted 5)
110kgx5
Walking DB Lunges
20kgx8 (both legs)
20kgx8 (both legs)
20kgx9 (both legs)
Leg extensions
80kgx10
80kgx10
80kgx10
RDL
110kgx4 (lower back felt bad doing that, so wanted to de-load to be safe)
100kgx8
100kgx10
Hammer strength leg press
200kgx20
230kgx15
230kgx20
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07-29-2012, 03:51 AM #8
Shoulders
Seated dumbbell shoulder press
8kgx12 (warm up)
18kgx12 (warm up)
32kgx10
32kgx8
Drop set: 32kgx7, 22kgx7
Seated dumbbell side raises
12kgx8
12kgx8
Drop set: 12kgx7 -> 8kgx5
Side raise 21s with 4kg dumbbells for X-tra burrrrrn.
Dumbbell reverse fly - lying on a slight incline
8kgx12
10kgx8
10kgx10
Standing cable reverse fly's
5kgx10
5kgx10
5kgx10
Shrugs
20kgx20
20kgx20
20kgx20
Meh some lifts are going well, some not so well. Don't know why reverse dumbbell flies or side raises have gone down slightly. Will have to see how things go.
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07-30-2012, 11:59 AM #9
Arms
Close grip bench press
barx10 (warm up)
60kgx10 (warm up)
90kgx10
100kgx5
90kgx8
One arm overhead dumbbell extension
4kgx12L, 12R (warm up)
10kgx12L, 12R
12kgx8L, 8R
12kgx8L, 8R
Reverse grip press down
15kgx12
17.5kgx12
20kgx10
Incline dumbbell curls
12kgx8
12kgx8
12kgx8
barbell curls
30kgx8
30kgx6 +2 cheat reps
30kgx5 +3 cheat reps
concentration curls
12kgx8L, 8R
12kgx7L, 7R
8kgx12L, 12R
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08-02-2012, 03:27 AM #10
Back
Underhand grip Barbell rows
barx12
50kgx12
60kgx12
70kgx10
75kgx10
felt these a lot more in my back than overhand grip...idk why
T-bar rows
60kgx8
60kgx9
60kgx8
dafuq.
Hammer strength one arm row
60kgx9 (R+L)
65kgx8 (R+L)
65kgx8 R, 7 L
Triple drop set hammer strength row overhand grip
120kgx6 -> 80kgx10 -> 40kgx10
Hammer strength lat pull down
80kgx10
100kgx10
100kgx10
Barbell pullover
17.5kgx12
17.5kgx12
17.5kgx12
Triple drop set parallel grip pull down
60kgx8 -> 50kgx6 -> 40kgx4
Triple drop set weighted lower back extensions
25kgx10 -> 15kgx10 -> no weight x10
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08-03-2012, 12:41 AM #11
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08-04-2012, 12:09 PM #12
Okay so today during legs my lower back starting hurting, and I MEAN hurting. I warmed up with 60kg on the bar x2 sets.
Went to do a set of 100kg, and after about 10 reps or so my lower back just starting really hurting so I quit the set and tried to see if it would subside, but it didn't when I tried a second set of the same weight. Tried dropping to 80kg and my lower back just kept hurting like ****.
But then it was fine for lunges... so I'll only log the workout after the squats. Might have to take a week off though I'll see.
Barbell lunges
20kgx15
25kgx15
35kgx15
35kgx15
Leg extension
80kgx12
80kgx12
80kgx12
Leg curl
55kgx10
50kgx10
45kgx10
had to drop weight as lower back was hurting, AGAIN.
Hammer strength leg press
150kgx20
200kgx20
250kgx20
then did some calves, nothing worth logging though.
Back injury is a pisser, hopefully it wont be anything major.
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08-05-2012, 12:48 PM #13
Shoulders
Did something slightly different today, we decided to do supersets! Was a good mix up though, and my back didn't feel too bad for the duration.
Superset 1
Hammer strength shoulder press -> barbell front raise
90kgx12 -> 12.5kgx12
90kgx10 -> 15kgx10
90kgx6 -> 15kgx10
Superset 2
Dumbbell side raise -> dumbbell reverse fly
10kgx10 (R+L) -> 8kgx10
10kgx10 (R+L) -> 8kgx10
10kgx10 (R+L) -> 8kgx10
Superset 3
Cable side raises -> cable reverse fly
5kgx10 (R+L) -> 5kgx8
7.5kgx6 (+2 forced, R+L) -> 2.5kgx12
7.5kgx6 (+2 forced, R+L) -> 5kgx10
Then finished with a triple dropset of cable upright rows
15kgx12, 10kgx12, 5kgx12
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08-09-2012, 03:30 AM #14
Okay so I'm coming off this 5DAW high volume split and switching to hitting each muscle 2x a week on a 6DAW split.
The split will be:
Day 1 & 4: Lower body/Side Delts
Day 2 & 5: Chest/Front Delts/Triceps
Day 3 & 6: Back/Biceps/Rear Delts/Traps
Going to see if this whole frequency > volume craze is true as I've never really tried it before.
Did chest/triceps yesterday so I'll post that next, didn't do front delts because I've recently changed it (as of about 5 minutes ago) so front delts are hit on the same day as chest & tri's.
Dodgy delt split I know but we'll see if it works.
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08-09-2012, 03:36 AM #15
Chest & Triceps Workout
This week is going to be a lighter week than usual, due to my lower back strain. So also note my back workout later today will not be the usual workout. I'll be using a lot of machines to take strain off my lower back (its almost 100% again though thankfully). Same may apply to the lower body day, may have to skip squats for another week or so :/
</= 60 seconds rest between sets
Incline BB Bench press
40kgx20 (warm up)
50kgx20 (warm up)
60kgx14
60kgx10
50kgx15
Incline DB Press
22kgx15
22kgx15
22kgx15
Cable decline flys
12.5kgx15
10kgx20
One-arm overhead tricep extensions
10kgx10 (R+L)
10kgx10 (R+L)
10kgx9 +1 forced (R), 10 (L).
For some reason my right tricep is so much weaker than my left for these overheads, kind of annoying.
Reverse grip triceps press down
20kgx20
20kgx20
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08-09-2012, 02:03 PM #16
Back/Rear delts/Traps/Biceps/Forearms
Had to stay away from BB rows today due to lower back, should be good for next session though.
HS Underhand grip row
80kgx15
80kgx15
80kgx15
HS Lat pull down
80kgx15
80kgx15
80kgx15
HS Thumbs up grip, one arm row
40kgx15
40kgx15
Lat pull down - palms facing towards
50kgx15
50kgx15
Cable reverse fly
5kgx12
5kgx12
Shrugs
20kgx15
20kgx15
Incline dumbbell curls
12kgx8
12kgx8
8kgx8
BB curls
30kgx8
30kgx8
Barbell wrist curls
30kgx10
30kgx10
30kgx10
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08-10-2012, 12:17 PM #17
Legs/Side delts
Couldn't squat still, lower back was okay but not 100% and I don't want to risk it so stuck to leg presses for today. Again, still doing light stuff as part of a de-load, this will probably continue for the next 2 sessions then it'll be back to heavy stuff.
HS Leg press
100kgx20
200kgx20
250kgx20
300kgx15
300kgx15
BB lunges
30kgx20
30kgx20 (well it was an entire lap of the matting around the gym, didn't actually count)
Leg extensions
70kgx20
70kgxfailure
Leg curls
45kgx15
50kgx12
HS Calf raises
100kgxfailure
100kgxfailure
Seated dumbbell side raises
6kgx15
6kgx15
6kgx15
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08-11-2012, 03:53 AM #18
Chest & Triceps Workout
Incline BB Bench Press
barx15
40kgx20
50kgx15
55kgx15
60kgx12
65kgx8 wot.
70kgx5 :|
Maybe this is down slightly because I'm no longer locking out? can only hope thats the case lol...
Incline DB Press
22kgx15
22kgx15
22kgx15
Kept these light till next session
Decline cable flys
10kgx15
10kgx15
One-arm overhead dumbbell triceps extension
8kgx12R, x12L
8kgx12R, x12L
8kgx12R, x12L
Reverse cable press down
20kgx15
20kgx15
edit: these ^ are down because I used a different cable apparatus, first workout had to use one which for some reason is much easier.
Then did some ab work: Weighted crunches & leg raises.
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08-12-2012, 04:52 AM #19
Back/Rear Delts/Traps/Biceps/Forearms
Underhand grip barbell rows
50kgx20
50kgx20
50kgx20
50kgx20
50kgx20
HS Lat pull down
80kgx20
80kgx20
80kgx20
HS One-arm row - neutral grip
40kg (each side) x 15
40kgx15
Reverse grip lat pull down
45kgx15
45kgx15
Reverse cable fly's
2.5kgx20
2.5kgxfailure (20+)
shrugs
20kgx20
20kgxfailure
Incline dumbbell curls
12kgx8
12kgx8
12kgx6 + 3 partials lol
BB curls
30kgx8
30kgx8
Behind the back wrist curls
30kgx15
30kgx15
Superset: wrist curls -> reverse wrist curls with dumbbells
30kgx15 -> 2kgx15
30kgx10 -> 2kgx15
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08-15-2012, 07:06 AM #20
Chest/Triceps/Front Delts/Abs
Forgot to log legs. Probably because I couldn't squat due to my back, so I was in a bad mood lol.
Anyway;
Incline Bench Press
50kgx15
55kgx12
80kgx6
80kgx5
70kgx8 (2 assisted)
Incline Dumbbell Press
30kgx12
32kgx10
36kgx8 (1 assisted)
Decline cable fly's
12.5kgx12
15kgx8
Seated Dumbbell Side Raise
10kgx8 left, 8 right
10kgx8 left, 8 right
Overhead one-arm dumbbell tricep extensions
10kgx10 left, 10 right
10kgx10 left, 10 right
10kgx10 left, 10 right
Reverse grip cable press down
22.5kgx12
22.5kgx12
Then did 15 minutes cardio.... then abs
Weighted crunches
10kgx15
10kgx15
10kgx15
Barbell ab rolls
40kgx8
40kgx8
40kgx8
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08-16-2012, 02:30 AM #21
Back/Rear Delts/Traps/Biceps/
HS row - palms down
50kgx15
60kgx12
100kgx10
100kgx10
100kgx10
HS lat pull down
100kgx12
110kgx10
100kgx10
HS row - neutral grip
50kg x 10 left, 10 right
55kg x 8 left, 8 right
Reverse grip lat pull down
60kgx10
60kgx10
Cable reverse fly
5kg (each side)x12
5kgx12
Shrugs
20kgx15
20kgx15
Incline dumbbell curls
14kgx7
14kgx5
14kgx6
EZ-bar spider curls
20kgx10
25kgx8
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08-17-2012, 02:42 AM #22
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08-18-2012, 03:54 AM #23
Chest/Triceps/Front Delts
Incline BB Bench
50kgx15
55kgx12
80kgx6
82.5kgx4
70kgx8
Incline DB Press
34kgx11
36kgx7
36kgx7
Cable fly's
12.5kgx15
15kgx10
Seated dumbbell front raises - thumbs up
10kgx10
10kgx12
One-arm overhead DB trip extension
10kg x 11 right, 11 left
10kg x 11 right, 11 left
10kg x 11 right, 11 left
V-bar press down
25kgx15
30kgx10
Then finished it off with 15 minutes of cardioLast edited by UnknownOrigin; 08-19-2012 at 05:03 AM.
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08-19-2012, 05:05 AM #24
Back/Rear Delts/Traps/Biceps/
HS Row - overhand grip
50kgx15
80kgx12
100kgx11
100kgx10
100kgx9 :|
HS Lat pull down
110kgx11
110kgx11
110kgx11
HS One-arm row
55kgx 8 right, 8 left
55kgx 8 right, 8 left
Reverse grip lat pull down
60kgx12
70kgx8
Cable reverse flies
5kgx15
7.5kgx8
Shrugs
20kgx15
20kgx15
Incline DB curls
10kgx15
14kgx7
12kgx8
Barbell curls
32.5kgx8
32.5kgx8 (2 cheat reps)
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08-21-2012, 02:27 AM #25
Lower body/Side delts
Walking BB lunges
30kgx15
40kgx12
50kgx10
50kgx10
50kgx10
Brb being able to lunge but not squat... -.-
HS Leg press
300kgx15
340kgx12
Leg curls
65kgx12
65kgx12
65kgxfailure (didn't count, got some forced reps in)
Leg extensions
80kgx12
80kgx12
maxed this, might need to start doing single leg extensions
Calf raises
130kgx15
130kgx15
Seated side raises with thumbs up
10kgx12
10kgx12
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08-21-2012, 11:00 AM #26
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In.
❝If you're not making mistakes you're not taking risks and that means you're not going anywhere. The key is to make mistakes faster than the competition so you have more chances to learn and win❞
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Log: http://forum.bodybuilding.com/showthread.php?t=164900961
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08-22-2012, 04:48 AM #27
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08-22-2012, 04:53 AM #28
Chest/Triceps/Front Delts/Abs
Incline BB Bench
50kgx15
55kgx12
80kgx7 PR for this many reps at this weight
80kgx5
70kgxfailure
did a burn on the last set, literally repped until I couldn't even move the weight partially
Incline DB Press
36kgx9
36kgx8
36kgx7 :|
Cable fly's
15kgx12
15kgx12
Seated dumbbell side raises - thumbs up
10kgx 12 left, 12 right
12kgx 8 left, 8 right
One-arm overhead dumbbell tricep extension
12kgx 8 right, 8 left
12kgx 8 right, 8 left
12kgx 7 right, 8 left
Reverse grip cable press down
25kgx15
25kgx15
*15 minutes on a treadmill*
Then did some abs
Weighted crunches
10kgx20
10kgx20
10kgx20
Leg raises
to failure, 2 sets
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08-23-2012, 01:59 AM #29
Back/Rear Delts/Traps/Biceps/Forearms
Was able to do bent-over rows again, since I screwed my back up! feltgood.jpeg
Bent over BB rows
40kgx15
50kgx12
70kgx10
70kgx10
70kgx10
HS Lat pull down
120kgx10
120kgx9
120kgx8 (2 forced reps)
HS Low row
60kgx 8 right, 8 left
60kgx 8 right, 8 left
Reverse grip lat pull down
70kgx10
70kgx9
reverse cable fly
7.5kgx8
7.5kgx8 (just)
Shrugs
20kgxfailure
20kgxfailure
Incline DB curls
12kgx10
12kgx9
12kgx7 lol
BB curls
32.5kgx10
32.5kgx10 (2 forced reps)
Superset: barbell wrist curls with dumbbell reverse wrist curls
30kgx12 -> 2kg (each hand) x12
30kgx12 -> 2kg (each hand) x12
15 minutes cardio, then some stretching for my legs and back.
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08-24-2012, 03:45 AM #30
Legs/Side delts
Decided to go slightly heavier today... was pleasantly surprised by the number of reps I got
Walking BB lunges
30kgx10 left, 10 right
40kgx10 left, 10 right
60kgx10 left, 10 right
60kgx10 left, 10 right
70kgx8 left, 8 right
HS leg press
350kgx8
400kgx8
400kgx8
Leg curls
75kgx6
85kgx5
80kgx5
Leg extensions
80kgx12
80kgx12
Calf raises
150kgx15
200kgx12 +3 half reps
Seated DB side raises - thumbs up
14kgx5
14kgx5
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