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  1. #1111
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
    Posts: 2,785
    Rep Power: 30559
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    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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  2. #1112
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
    Posts: 2,785
    Rep Power: 30559
    NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000)
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    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 × 13
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  3. #1113
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
    Posts: 2,785
    Rep Power: 30559
    NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000)
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    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]
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  4. #1114
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
    Posts: 2,785
    Rep Power: 30559
    NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000)
    NickelArse is offline
    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 × 8
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