Good bench session
9th September Push Workout 86.7kg
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 11
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 5
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 7
Triceps Dip
Set 1: 16 reps
Set 2: 14 reps
Set 3: 13 reps
Cable Crossover
Set 1: 27 kg/59.4 lbs × 7
Set 2: 27 kg/59.4 lbs × 6
Set 3: 27 kg/59.4 lbs × 5
Triceps Pushdown (Cable)
Set 1: 34 kg/74.8 lbs × 11
Set 2: 34 kg/74.8 lbs × 7
Set 3: 34 kg/74.8 lbs × 6
Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 12
Set 2: 15 kg/33 lbs × 10
Set 3: 15 kg/33 lbs × 10
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 7
Set 3: 20 kg/44 lbs × 6
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Thread: NickelArse's IF LCHF log
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09-08-2022, 03:39 PM #1111insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-09-2022, 05:10 PM #1112
Good Squats this morning
10th September Legs Workout 86.3kg
Leg Extension (Machine)
Set 1: 20 kg/44 lbs × 15 [Warm-up]
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 110 kg/242 lbs × 11
Set 5: 110 kg/242 lbs × 6
Set 6: 110 kg/242 lbs × 6
Hack Squat (Machine)
Set 1: 80 kg/176 lbs × 12
Set 2: 80 kg/176 lbs × 10
Set 3: 80 kg/176 lbs × 10
Seated Calf Raise (Machine)
Set 1: 20 kg/44 lbs × 15 [Warm-up]
Set 2: 60 kg/132 lbs × 12
Set 3: 60 kg/132 lbs × 9
Set 4: 60 kg/132 lbs × 9
Leg Press
Set 1: 160 kg/352 lbs × 8
Set 2: 160 kg/352 lbs × 8
Set 3: 160 kg/352 lbs × 8
Calf Press on Leg Press
Set 1: 180 kg/396 lbs × 13
Set 2: 180 kg/396 lbs × 12
Set 3: 180 kg/396 lbs × 12
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 20
Set 2: 50 kg/110 lbs × 16
Set 3: 50 kg/110 lbs × 13
Set 4: 30 kg/66 lbs × 9 [Drop Set]
Set 5: 20 kg/44 lbs × 7 [Drop Set]
Seated Leg Curl (Machine)
Set 1: 35 kg/77 lbs × 18
Set 2: 35 kg/77 lbs × 14
Set 3: 35 kg/77 lbs × 13insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-10-2022, 07:00 PM #1113
These dumbbell rows are killing me
11th September Pull Workout 86.3kg
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +30 kg/66 lbs × 5
Set 3: +30 kg/66 lbs × 4
Set 4: +30 kg/66 lbs × 4
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 13
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8
Preacher Curl (Barbell)
Set 1: 30 kg/66 lbs × 8
Set 2: 30 kg/66 lbs × 6
Set 3: 30 kg/66 lbs × 6
Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 12
Set 2: 35 kg/77 lbs × 9
Set 3: 35 kg/77 lbs × 8
Bicep Curl (Cable)
Set 1: 24 kg/52.8 lbs × 10
Set 2: 24 kg/52.8 lbs × 10
Set 3: 24 kg/52.8 lbs × 10
Concentration Curl (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 7
Set 2: 12.5 kg/27.5 lbs × 6
Set 3: 12.5 kg/27.5 lbs × 6
Set 4: 7.5 kg/16.5 lbs × 7 [Drop Set]
Set 5: 5 kg/11 lbs × 10 [Drop Set]insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-13-2022, 10:38 PM #1114
Been a bit crook with a cold (no spicy cough) the last couple of days, just getting back into things with a bit of a recovery session this morning.
14th September Push Workout 85.7kg
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 6
Set 4: 80 kg/176 lbs × 6
Set 5: 80 kg/176 lbs × 6
Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 8
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8
Triceps Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8
Skullcrusher (Barbell)
Set 1: 25 kg/55 lbs × 8
Set 2: 25 kg/55 lbs × 8
Set 3: 25 kg/55 lbs × 8
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
Chest Fly (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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