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  1. #1081
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
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    Sunday's workout was a bit of a recovery session

    3rd July Deadlift Recovery Workout 85.3kg

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 100 kg/220 lbs × 5
    Set 4: 100 kg/220 lbs × 5

    Shrug (Barbell)
    Set 1: 100 kg/220 lbs × 8
    Set 2: 100 kg/220 lbs × 8
    Set 3: 100 kg/220 lbs × 8

    Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Triceps Dip
    Set 1: 8 reps
    Set 2: 8 reps
    Set 3: 8 reps

    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

    Bicep Rehab

    Hammer Curl (Dumbbell)
    Set 1: 7 kg/15.4 lbs × 8
    Set 2: 7 kg/15.4 lbs × 8
    Set 3: 7 kg/15.4 lbs × 8
    Set 4: 7 kg/15.4 lbs × 8
    Set 5: 7 kg/15.4 lbs × 8

    Bicep Curl (Dumbbell) (Pronated Grip)
    Set 1: 7 kg/15.4 lbs × 8
    Set 2: 7 kg/15.4 lbs × 8
    Set 3: 7 kg/15.4 lbs × 8
    Set 4: 7 kg/15.4 lbs × 8
    Set 5: 7 kg/15.4 lbs × 8
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  2. #1082
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
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    NickelArse is offline
    My right hip is a bit angry at the moment, hoping I can get things right without another visit to the physio.

    7th July Legs Workout 83.7kg

    Squat (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 8
    Set 5: 100 kg/220 lbs × 3
    Set 6: 100 kg/220 lbs × 3

    Front Squat (Barbell)
    Set 1: 60 kg/132 lbs × 5
    Set 2: 60 kg/132 lbs × 5
    Set 3: 60 kg/132 lbs × 5

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Hack Squat
    Set 1: 70 kg/154 lbs × 7
    Set 2: 70 kg/154 lbs × 7
    Set 3: 70 kg/154 lbs × 7

    Calf Press on Leg Press
    Set 1: 140 kg/308 lbs × 10
    Set 2: 140 kg/308 lbs × 10
    Set 3: 140 kg/308 lbs × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 10
    Set 2: 50 kg/110 lbs × 10
    Set 3: 50 kg/110 lbs × 10

    Bicep Rehab

    Hammer Curl (Dumbbell)
    Set 1: 10 kg/22 lbs × 5
    Set 2: 10 kg/22 lbs × 5
    Set 3: 10 kg/22 lbs × 5
    Set 4: 10 kg/22 lbs × 5
    Set 5: 10 kg/22 lbs × 5

    Bicep Curl (Dumbbell) (Pronated Grip)
    Set 1: 10 kg/22 lbs × 5
    Set 2: 10 kg/22 lbs × 5
    Set 3: 10 kg/22 lbs × 5
    Set 4: 10 kg/22 lbs × 5
    Set 5: 10 kg/22 lbs × 5

    Pull Up
    Set 1: 5 reps
    Set 2: 5 reps
    Set 3: 5 reps
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  3. #1083
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
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    NickelArse is offline
    Right hip still a bit tight, wasn't able to max out my deadlifts, feels like it's on the mend. Still grinding through my bicep recovery but added a lot more back work today.

    9th July Pull Workout 85.3kg

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 8
    Set 4: 140 kg/308 lbs × 4
    Set 5: 140 kg/308 lbs × 6

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Pull Up
    Set 1: 5 reps
    Set 2: 5 reps
    Set 3: 5 reps

    Bent Over One Arm Row (Dumbbell)
    Set 1: 30 kg/66 lbs × 5
    Set 2: 30 kg/66 lbs × 5
    Set 3: 30 kg/66 lbs × 5

    Chin Up
    Set 1: 3 reps
    Set 2: 3 reps
    Set 3: 3 reps

    Seated Row (Machine)
    Set 1: 55 kg/121 lbs × 6
    Set 2: 55 kg/121 lbs × 6
    Set 3: 55 kg/121 lbs × 6

    Bicep Rehab

    Hammer Curl (Dumbbell)
    Set 1: 10 kg/22 lbs × 5
    Set 2: 10 kg/22 lbs × 5
    Set 3: 10 kg/22 lbs × 5
    Set 4: 10 kg/22 lbs × 5
    Set 5: 10 kg/22 lbs × 5

    Bicep Curl (Dumbbell) (Pronated Grip)
    Set 1: 10 kg/22 lbs × 5
    Set 2: 10 kg/22 lbs × 5
    Set 3: 10 kg/22 lbs × 5
    Set 4: 10 kg/22 lbs × 5
    Set 5: 10 kg/22 lbs × 5
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  4. #1084
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
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    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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    My first proper push workout in a few weeks, bicep recovering well so I'm ramping back to full intensity. Right hip has been feeling better hopefully I can smash some good squats tomorrow morning.

    12th July Push Workout 84.9kg

    Bench Press (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 12
    Set 4: 80 kg/176 lbs × 10
    Set 5: 80 kg/176 lbs × 7

    Triceps Dip
    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: 10 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

    Incline Bench Press (Barbell)
    Set 1: 40 kg/88 lbs × 8
    Set 2: 40 kg/88 lbs × 8
    Set 3: 40 kg/88 lbs × 8

    Skullcrusher (Barbell)
    Set 1: 30 kg/66 lbs × 5
    Set 2: 30 kg/66 lbs × 5
    Set 3: 30 kg/66 lbs × 5

    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

    Bicep Rehab

    Hammer Curl (Dumbbell)
    Set 1: 12.5 kg/27.5 lbs × 5
    Set 2: 12.5 kg/27.5 lbs × 5
    Set 3: 12.5 kg/27.5 lbs × 5
    Set 4: 12.5 kg/27.5 lbs × 5
    Set 5: 12.5 kg/27.5 lbs × 5

    Bicep Curl (Dumbbell) (Pronated Grip)
    Set 1: 12.5 kg/27.5 lbs × 5
    Set 2: 12.5 kg/27.5 lbs × 5
    Set 3: 12.5 kg/27.5 lbs × 5
    Set 4: 12.5 kg/27.5 lbs × 5
    Set 5: 12.5 kg/27.5 lbs × 5
    Last edited by NickelArse; 07-13-2022 at 08:14 PM.
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  5. #1085
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
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    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
    Ripping legs workout this morning, hip tightness has almost completely resolved. Should be my last session with bicep rehab too, my next pull session should be basically back to normal just at a slightly lower weight

    14th July Legs Workout 85.2kg

    Squat (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 12 - fffffffffffffffffffkkkkkkkkkkkkkkkkkkkkkkkkkk yeah this felt good
    Set 5: 100 kg/220 lbs × 6
    Set 6: 100 kg/220 lbs × 6

    Front Squat (Barbell)
    Set 1: 60 kg/132 lbs × 4
    Set 2: 60 kg/132 lbs × 4
    Set 3: 60 kg/132 lbs × 4

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Hack Squat
    Set 1: 70 kg/154 lbs × 7
    Set 2: 70 kg/154 lbs × 7
    Set 3: 70 kg/154 lbs × 7

    Calf Press on Leg Press
    Set 1: 140 kg/308 lbs × 12
    Set 2: 140 kg/308 lbs × 10
    Set 3: 140 kg/308 lbs × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 10
    Set 2: 50 kg/110 lbs × 10
    Set 3: 50 kg/110 lbs × 10

    Bicep Rehab

    Hammer Curl (Dumbbell)
    Set 1: 12.5 kg/27.5 lbs × 5
    Set 2: 12.5 kg/27.5 lbs × 5
    Set 3: 12.5 kg/27.5 lbs × 5
    Set 4: 12.5 kg/27.5 lbs × 5
    Set 5: 12.5 kg/27.5 lbs × 5

    Bicep Curl (Dumbbell) (Pronated Grip)
    Set 1: 12.5 kg/27.5 lbs × 5
    Set 2: 12.5 kg/27.5 lbs × 5
    Set 3: 12.5 kg/27.5 lbs × 5
    Set 4: 12.5 kg/27.5 lbs × 5
    Set 5: 12.5 kg/27.5 lbs × 5
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  6. #1086
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
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    NickelArse is offline
    Went on holiday so took last week off training, the good news is my hip is fully healed so I should be able to work all lower body stuff at full intensity. My bicep also seems to have recovered but I've just got to gradually increase my resistance before hitting full intensity

    22nd July Pull Workout 85.6kg

    Deadlift (Barbell) (Belted)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 10
    Set 4: 140 kg/308 lbs × 6
    Set 5: 140 kg/308 lbs × 6

    Pull Up
    Set 1: 6 reps
    Set 2: 6 reps
    Set 3: 6 reps

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Bent Over One Arm Row (Dumbbell)
    Set 1: 40 kg/88 lbs × 5
    Set 2: 40 kg/88 lbs × 5
    Set 3: 40 kg/88 lbs × 5

    Chin Up
    Set 1: 3 reps
    Set 2: 3 reps
    Set 3: 3 reps

    Bicep Curl (EZ Bar)
    Set 1: 33 kg/72.6 lbs × 5
    Set 2: 33 kg/72.6 lbs × 5
    Set 3: 33 kg/72.6 lbs × 5

    Seated Row (Machine)
    Set 1: 77 kg/169.4 lbs × 6
    Set 2: 77 kg/169.4 lbs × 6
    Set 3: 77 kg/169.4 lbs × 6

    Hammer Curl (Dumbbell)
    Set 1: 15 kg/33 lbs × 5
    Set 2: 15 kg/33 lbs × 5
    Set 3: 15 kg/33 lbs × 5
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  7. #1087
    beast mode NickelArse's Avatar
    Join Date: May 2009
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    Good push session this morning, bench press moved well

    23rd July Push Workout 86.1kg

    Bench Press (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 15
    Set 4: 80 kg/176 lbs × 8
    Set 5: 80 kg/176 lbs × 7

    Triceps Dip
    Set 1: 14 reps
    Set 2: 12 reps
    Set 3: 10 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

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Skullcrusher (EZ Bar)
    Set 1: 30 kg/66 lbs × 5
    Set 2: 30 kg/66 lbs × 5
    Set 3: 30 kg/66 lbs × 5

    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 × 6
    Set 2: 15 kg/33 lbs × 6
    Set 3: 15 kg/33 lbs × 6
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  8. #1088
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
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    Good high volume squats this morning, looking forward to putting the hammer down with some increased intensity this week.

    24th July Legs Workout 85.5kg

    Squat (Barbell) (Belt and Sleeves)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 13
    Set 5: 100 kg/220 lbs × 6
    Set 6: 100 kg/220 lbs × 6

    Front Squat (Barbell) (Belt and Sleeves)
    Set 1: 80 kg/176 lbs × 2
    Set 2: 80 kg/176 lbs × 2
    Set 3: 80 kg/176 lbs × 2

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Hack Squat
    Set 1: 70 kg/154 lbs × 7
    Set 2: 70 kg/154 lbs × 7
    Set 3: 70 kg/154 lbs × 7

    Calf Press on Leg Press
    Set 1: 160 kg/352 lbs × 10
    Set 2: 160 kg/352 lbs × 10
    Set 3: 160 kg/352 lbs × 10

    Leg Extension (Machine)
    Set 1: 45 kg/99 lbs × 10
    Set 2: 45 kg/99 lbs × 10
    Set 3: 45 kg/99 lbs × 10
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  9. #1089
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
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    5 plates went up and down pretty easy, feel like I'm building towards some big numbers

    28th July Pull Workout

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 2
    Set 4: 180 kg/396 lbs × 1
    Set 5: 200 kg/440 lbs × 1
    Set 6: 220 kg/484 lbs × 1 - Definitely got more in the tank here
    Set 7: 140 kg/308 lbs × 5
    Set 8: 140 kg/308 lbs × 5
    Set 9: 140 kg/308 lbs × 5

    Pull Up
    Set 1: 10 reps
    Set 2: 8 reps
    Set 3: 8 reps

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Bent Over One Arm Row (Dumbbell)
    Set 1: 45 kg/99 lbs × 6
    Set 2: 45 kg/99 lbs × 6
    Set 3: 45 kg/99 lbs × 6

    Bicep Curl (EZ Bar)
    Set 1: 38 kg/83.6 lbs × 7
    Set 2: 38 kg/83.6 lbs × 7
    Set 3: 38 kg/83.6 lbs × 7

    Hammer Curl (Dumbbell)
    Set 1: 20 kg/44 lbs × 6
    Set 2: 20 kg/44 lbs × 6
    Set 3: 20 kg/44 lbs × 6

    Chin Up
    Set 1: 6 reps
    Set 2: 6 reps
    Set 3: 6 reps
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  10. #1090
    beast mode NickelArse's Avatar
    Join Date: May 2009
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    Haven't done heavy bench press singles in 6 months, these went much better than I expected

    29th July Push Workout 85.1kg

    Bench Press (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 1
    Set 5: 105 kg/231 lbs × 1
    Set 6: 110 kg/242 lbs × 1 - this felt light as a feather
    Set 7: 115 kg/253 lbs × 1 - this was a bit of a grind but good signs for my bench progress
    Set 8: 80 kg/176 lbs × 10
    Set 9: 80 kg/176 lbs × 8
    Set 10: 80 kg/176 lbs × 7

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 5
    Set 3: 60 kg/132 lbs × 5

    Triceps Dip
    Set 1: 14 reps
    Set 2: 12 reps
    Set 3: 10 reps

    Lateral Raise (Dumbbell)
    Set 1: 12.5 kg/27.5 lbs × 9
    Set 2: 12.5 kg/27.5 lbs × 9
    Set 3: 12.5 kg/27.5 lbs × 9

    Skullcrusher (EZ Bar)
    Set 1: 30 kg/66 lbs × 8
    Set 2: 30 kg/66 lbs × 6
    Set 3: 30 kg/66 lbs × 6

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 5
    Set 2: 20 kg/44 lbs × 5
    Set 3: 20 kg/44 lbs × 4

    Chest Fly (Dumbbell)
    Set 1: 17.5 kg/38.5 lbs × 7
    Set 2: 17.5 kg/38.5 lbs × 7
    Set 3: 17.5 kg/38.5 lbs × 5
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  11. #1091
    beast mode NickelArse's Avatar
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    Haven't done a heavy squat single since June, was hoping for 150kg but had to grind out a 145kg, will give it another crack this week and see how I go

    1st August Legs Workout 85.6kg

    Squat (Barbell) (Belt and Sleeves)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 1
    Set 5: 120 kg/264 lbs × 1
    Set 6: 140 kg/308 lbs × 1
    Set 7: 145 kg/319 lbs × 1
    Set 8: 100 kg/220 lbs × 6
    Set 9: 100 kg/220 lbs × 6
    Set 10: 100 kg/220 lbs × 6

    Front Squat (Barbell) (Belt and Sleeves)
    Set 1: 80 kg/176 lbs × 2
    Set 2: 80 kg/176 lbs × 2
    Set 3: 80 kg/176 lbs × 2

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Hack Squat
    Set 1: 70 kg/154 lbs × 10
    Set 2: 70 kg/154 lbs × 7
    Set 3: 70 kg/154 lbs × 7

    Calf Press on Leg Press
    Set 1: 160 kg/352 lbs × 10
    Set 2: 160 kg/352 lbs × 10
    Set 3: 160 kg/352 lbs × 10

    Leg Extension (Machine)
    Set 1: 55 kg/121 lbs × 10
    Set 2: 55 kg/121 lbs × 10
    Set 3: 55 kg/121 lbs × 10
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  12. #1092
    beast mode NickelArse's Avatar
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    Focusing on squats this week so dropped deads from my pull workout

    2nd August Pull Workout 86.0kg

    Pull Up
    Set 1: 13 reps
    Set 2: 8 reps
    Set 3: 8 reps

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Bent Over One Arm Row (Dumbbell)
    Set 1: 50 kg/110 lbs × 5
    Set 2: 50 kg/110 lbs × 5
    Set 3: 50 kg/110 lbs × 5

    Bicep Curl (EZ Bar)
    Set 1: 43 kg/94.6 lbs × 5
    Set 2: 43 kg/94.6 lbs × 5
    Set 3: 43 kg/94.6 lbs × 5

    Chin Up
    Set 1: 6 reps
    Set 2: 6 reps
    Set 3: 6 reps

    Seated Row (Machine)
    Set 1: 86 kg/189.2 lbs × 6
    Set 2: 86 kg/189.2 lbs × 6
    Set 3: 86 kg/189.2 lbs × 6

    Hammer Curl (Dumbbell)
    Set 1: 20 kg/44 lbs × 8
    Set 2: 20 kg/44 lbs × 8
    Set 3: 20 kg/44 lbs × 8
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  13. #1093
    beast mode NickelArse's Avatar
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    My bench is humming along nicely

    4th August Push Workout 86.0kg

    Bench Press (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 90 kg/198 lbs × 11
    Set 5: 90 kg/198 lbs × 9
    Set 6: 90 kg/198 lbs × 7

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 6

    Triceps Dip
    Set 1: 12 reps
    Set 2: 10 reps
    Set 3: 10 reps

    Lateral Raise (Dumbbell)
    Set 1: 15 kg/33 lbs × 6
    Set 2: 15 kg/33 lbs × 6
    Set 3: 15 kg/33 lbs × 6

    Triceps Pushdown (Cable)
    Set 1: 32 kg/70.4 lbs × 12
    Set 2: 32 kg/70.4 lbs × 8
    Set 3: 32 kg/70.4 lbs × 8

    Cable Crossover
    Set 1: 27 kg/59.4 lbs × 7
    Set 2: 27 kg/59.4 lbs × 5
    Set 3: 27 kg/59.4 lbs × 4

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 7
    Set 2: 20 kg/44 lbs × 6
    Set 3: 20 kg/44 lbs × 6
    Last edited by NickelArse; 08-03-2022 at 08:46 PM.
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  14. #1094
    beast mode NickelArse's Avatar
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    Good heavy squats session

    5th August Leg Workout 86.9kg

    Squat (Barbell) Belt and Sleeves
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 1
    Set 5: 120 kg/264 lbs × 1
    Set 6: 135 kg/297 lbs × 1
    Set 7: 150 kg/330 lbs × 1 - I don't think I got to full depth here but it actually moved a bit easier than I thought, will lay off the heavy singles for a week or so and focus on more high rep stuff
    Set 8: 100 kg/220 lbs × 7
    Set 9: 100 kg/220 lbs × 6
    Set 10: 100 kg/220 lbs × 6

    Front Squat (Barbell) Belt and Sleeves
    Set 1: 60 kg/132 lbs × 7
    Set 2: 60 kg/132 lbs × 7
    Set 3: 60 kg/132 lbs × 7

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Hack Squat
    Set 1: 70 kg/154 lbs × 10
    Set 2: 70 kg/154 lbs × 7
    Set 3: 70 kg/154 lbs × 7

    Calf Press on Leg Press
    Set 1: 160 kg/352 lbs × 10
    Set 2: 160 kg/352 lbs × 10
    Set 3: 160 kg/352 lbs × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 13
    Set 2: 50 kg/110 lbs × 10
    Set 3: 50 kg/110 lbs × 9
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  15. #1095
    beast mode NickelArse's Avatar
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    Saturday's back and bicep session was good, nearly back to full strength after my bicep injury

    6th August Pull Workout 87.1kg

    Pull Up
    Set 1: 16 reps
    Set 2: 9 reps
    Set 3: 8 reps

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Bent Over One Arm Row (Dumbbell)
    Set 1: 50 kg/110 lbs × 6
    Set 2: 50 kg/110 lbs × 6
    Set 3: 50 kg/110 lbs × 6

    Bicep Curl (EZ Bar)
    Set 1: 43 kg/94.6 lbs × 8
    Set 2: 43 kg/94.6 lbs × 6
    Set 3: 43 kg/94.6 lbs × 6

    Seated Row (Machine)
    Set 1: 86 kg/189.2 lbs × 6
    Set 2: 86 kg/189.2 lbs × 6
    Set 3: 86 kg/189.2 lbs × 6

    Bicep Curl (Cable) Drop Set
    Set 1: 25 kg/55 lbs × 8
    Set 2: 18 kg/39.6 lbs × 6
    Set 3: 12 kg/26.4 lbs × 8

    Chin Up
    Set 1: 5 reps
    Set 2: 5 reps
    Set 3: 5 reps
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  16. #1096
    beast mode NickelArse's Avatar
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    Another good bench session

    8th August Push Workout 87.4kg

    Bench Press (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 90 kg/198 lbs × 13
    Set 5: 90 kg/198 lbs × 6
    Set 6: 90 kg/198 lbs × 6

    Triceps Dip
    Set 1: 2 reps
    Set 2: +20 kg/44 lbs × 8
    Set 3: +20 kg/44 lbs × 6
    Set 4: +20 kg/44 lbs × 6

    Incline Bench Press (Barbell)
    Set 1: 50 kg/110 lbs × 12
    Set 2: 50 kg/110 lbs × 8
    Set 3: 50 kg/110 lbs × 8

    Lateral Raise (Dumbbell)
    Set 1: 15 kg/33 lbs × 8
    Set 2: 15 kg/33 lbs × 8
    Set 3: 15 kg/33 lbs × 8

    Skullcrusher (EZ Bar)
    Set 1: 30 kg/66 lbs × 12
    Set 2: 30 kg/66 lbs × 9
    Set 3: 30 kg/66 lbs × 9

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 6
    Set 2: 20 kg/44 lbs × 6
    Set 3: 20 kg/44 lbs × 6

    Chest Fly (Dumbbell)
    Set 1: 17.5 kg/38.5 lbs × 10
    Set 2: 17.5 kg/38.5 lbs × 8
    Set 3: 17.5 kg/38.5 lbs × 7
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  17. #1097
    beast mode NickelArse's Avatar
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    Squats coming along nicely

    9th August Legs Workout 87.0kg

    Squat (Barbell) Belt and Sleeves
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 14
    Set 5: 100 kg/220 lbs × 6
    Set 6: 100 kg/220 lbs × 6

    Front Squat (Barbell) Belt and Sleeves
    Set 1: 80 kg/176 lbs × 2
    Set 2: 80 kg/176 lbs × 2
    Set 3: 80 kg/176 lbs × 2

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Hack Squat
    Set 1: 70 kg/154 lbs × 10
    Set 2: 70 kg/154 lbs × 7
    Set 3: 70 kg/154 lbs × 7

    Calf Press on Leg Press
    Set 1: 160 kg/352 lbs × 12
    Set 2: 160 kg/352 lbs × 10
    Set 3: 160 kg/352 lbs × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 14
    Set 2: 50 kg/110 lbs × 10
    Set 3: 50 kg/110 lbs × 10
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  18. #1098
    beast mode NickelArse's Avatar
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    Attempted a 230kg deadlift which would've been a PR but wasn't able to complete the rep, pretty sure my glutes and erectors are still cooked from Tuesday's Squats/Legs session. Gonna give the 230kg another crack on Monday. Confident I can smash it then

    11th August Pull Workout 86.9kg

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 2
    Set 4: 180 kg/396 lbs × 1
    Set 5: 210 kg/462 lbs × 1
    Set x: 230 kg/506 lbs x 0 - up off the floor but couldn't finish the rep
    Set 6: 140 kg/308 lbs × 5
    Set 7: 140 kg/308 lbs × 5
    Set 8: 140 kg/308 lbs × 5

    Pull Up
    Set 1: 12 reps
    Set 2: 7 reps
    Set 3: 7 reps

    Bicep Curl (EZ Bar)
    Set 1: 48 kg/105.6 lbs × 6
    Set 2: 48 kg/105.6 lbs × 5
    Set 3: 48 kg/105.6 lbs × 4

    Bent Over One Arm Row (Dumbbell)
    Set 1: 50 kg/110 lbs × 5
    Set 2: 50 kg/110 lbs × 5
    Set 3: 50 kg/110 lbs × 5

    Bicep Curl (Cable)
    Set 1: 20 kg/44 lbs × 12
    Set 2: 20 kg/44 lbs × 9
    Set 3: 20 kg/44 lbs × 7

    Chin Up
    Set 1: 5 reps
    Set 2: 5 reps
    Set 3: 5 reps

    Concentration Curl (Dumbbell)
    Set 1: 10 kg/22 lbs × 8
    Set 2: 10 kg/22 lbs × 7
    Set 3: 10 kg/22 lbs × 7
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  19. #1099
    beast mode NickelArse's Avatar
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    Originally Posted by NickelArse View Post
    Squats coming along nicely

    9th August Legs Workout 87.0kg

    Squat (Barbell) Belt and Sleeves
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 14
    Set 5: 100 kg/220 lbs × 6
    Set 6: 100 kg/220 lbs × 6

    Front Squat (Barbell) Belt and Sleeves
    Set 1: 80 kg/176 lbs × 2
    Set 2: 80 kg/176 lbs × 2
    Set 3: 80 kg/176 lbs × 2

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Hack Squat
    Set 1: 70 kg/154 lbs × 10
    Set 2: 70 kg/154 lbs × 7
    Set 3: 70 kg/154 lbs × 7

    Calf Press on Leg Press
    Set 1: 160 kg/352 lbs × 12
    Set 2: 160 kg/352 lbs × 10
    Set 3: 160 kg/352 lbs × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 14
    Set 2: 50 kg/110 lbs × 10
    Set 3: 50 kg/110 lbs × 10
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  20. #1100
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    More high volume bench

    14th August Push Workout 87.5kg

    Bench Press (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 90 kg/198 lbs × 14
    Set 5: 90 kg/198 lbs × 7
    Set 6: 90 kg/198 lbs × 6

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 7
    Set 3: 60 kg/132 lbs × 6

    Triceps Dip
    Set 1: 12 reps
    Set 2: 11 reps
    Set 3: 10 reps

    Lateral Raise (Dumbbell)
    Set 1: 15 kg/33 lbs × 8
    Set 2: 15 kg/33 lbs × 8
    Set 3: 15 kg/33 lbs × 8

    Skullcrusher (EZ Bar)
    Set 1: 35 kg/77 lbs × 6
    Set 2: 35 kg/77 lbs × 5
    Set 3: 35 kg/77 lbs × 5

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 8
    Set 2: 20 kg/44 lbs × 6
    Set 3: 20 kg/44 lbs × 5

    Chest Fly (Dumbbell)
    Set 1: 17.5 kg/38.5 lbs × 11
    Set 2: 17.5 kg/38.5 lbs × 8
    Set 3: 17.5 kg/38.5 lbs × 7
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  21. #1101
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    Was gonna have another attempt at a 230kg deadlift but as soon as I started my warm up sets I could tell my erectors had not properly recovered from Thursdays deadlift workout, decided to limit my 1 rep max to 210kg and do a few back offs at 180kg insrtead, stilla good workout overall. Gonna lay off the low rep stuff for a few weeks and focus on high rep hypertrophy training, feel like my high rep stuff is progressing really well and don't want to disrupt my progress.

    16th August Lower Body Workout 87.3kg

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 2
    Set 4: 180 kg/396 lbs × 1
    Set 5: 210 kg/462 lbs × 1
    Set 6: 180 kg/396 lbs × 2
    Set 7: 180 kg/396 lbs × 2
    Set 8: 180 kg/396 lbs × 2

    Hack Squat
    Set 1: 100 kg/220 lbs × 6
    Set 2: 100 kg/220 lbs × 5
    Set 3: 100 kg/220 lbs × 5

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Calf Press on Leg Press
    Set 1: 160 kg/352 lbs × 15
    Set 2: 160 kg/352 lbs × 10
    Set 3: 160 kg/352 lbs × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 15
    Set 2: 50 kg/110 lbs × 10
    Set 3: 50 kg/110 lbs × 10
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  22. #1102
    beast mode NickelArse's Avatar
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    Originally Posted by NickelArse View Post
    Was gonna have another attempt at a 230kg deadlift but as soon as I started my warm up sets I could tell my erectors had not properly recovered from Thursdays deadlift workout, decided to limit my 1 rep max to 210kg and do a few back offs at 180kg insrtead, stilla good workout overall. Gonna lay off the low rep stuff for a few weeks and focus on high rep hypertrophy training, feel like my high rep stuff is progressing really well and don't want to disrupt my progress.

    16th August Lower Body Workout 87.3kg

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 2
    Set 4: 180 kg/396 lbs × 1
    Set 5: 210 kg/462 lbs × 1
    Set 6: 180 kg/396 lbs × 2
    Set 7: 180 kg/396 lbs × 2
    Set 8: 180 kg/396 lbs × 2

    Hack Squat
    Set 1: 100 kg/220 lbs × 6
    Set 2: 100 kg/220 lbs × 5
    Set 3: 100 kg/220 lbs × 5

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Calf Press on Leg Press
    Set 1: 160 kg/352 lbs × 15
    Set 2: 160 kg/352 lbs × 10
    Set 3: 160 kg/352 lbs × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 15
    Set 2: 50 kg/110 lbs × 10
    Set 3: 50 kg/110 lbs × 10
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  23. #1103
    beast mode NickelArse's Avatar
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    18th August Pull Workout

    Pull Up
    Set 1: 16 reps
    Set 2: 9 reps
    Set 3: 6 reps

    Bent Over One Arm Row (Dumbbell)
    Set 1: 50 kg/110 lbs × 5
    Set 2: 50 kg/110 lbs × 5
    Set 3: 50 kg/110 lbs × 5

    Bicep Curl (EZ Bar)
    Set 1: 45 kg/99 lbs × 7
    Set 2: 45 kg/99 lbs × 5
    Set 3: 45 kg/99 lbs × 5

    Chin Up
    Set 1: 7 reps
    Set 2: 6 reps
    Set 3: 6 reps

    Bicep Curl (Cable)
    Set 1: 20 kg/44 lbs × 12
    Set 2: 20 kg/44 lbs × 10
    Set 3: 20 kg/44 lbs × 10

    Seated Row (Machine)
    Set 1: 72 kg/158.4 lbs × 6
    Set 2: 72 kg/158.4 lbs × 6
    Set 3: 72 kg/158.4 lbs × 6

    Concentration Curl (Dumbbell)
    Set 1: 10 kg/22 lbs × 12
    Set 2: 10 kg/22 lbs × 9
    Set 3: 10 kg/22 lbs × 9
    Set 4: 5 kg/11 lbs × 9 [Drop Set]

    20th August Push Workout 88.4kg

    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 × 10
    Set 5: 100 kg/220 lbs × 6
    Set 6: 100 kg/220 lbs × 6
    Set 7: 100 kg/220 lbs × 4
    Set 8: 100 kg/220 lbs × 4
    Set 9: 100 kg/220 lbs × 3
    Set 10: 100 kg/220 lbs × 3
    Set 11: 100 kg/220 lbs × 2

    Triceps Dip
    Set 1: 20 reps
    Set 2: 12 reps
    Set 3: 8 reps

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Lateral Raise (Dumbbell)
    Set 1: 15 kg/33 lbs × 8
    Set 2: 15 kg/33 lbs × 8
    Set 3: 15 kg/33 lbs × 8

    Skullcrusher (EZ Bar)
    Set 1: 35 kg/77 lbs × 8
    Set 2: 35 kg/77 lbs × 4
    Set 3: 35 kg/77 lbs × 3 @ 10

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 4
    Set 2: 20 kg/44 lbs × 7
    Set 3: 20 kg/44 lbs × 4




    22nd August Legs Workout 88.1kg

    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 × 10
    Set 5: 110 kg/242 lbs × 6
    Set 6: 110 kg/242 lbs × 6

    Front Squat (Barbell)
    Set 1: 60 kg/132 lbs × 2
    Set 2: 60 kg/132 lbs × 3
    Set 3: 80 kg/176 lbs × 4

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 4
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 4

    Seated Calf Raise (Machine)
    Set 1: 60 kg/132 lbs × 9
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 7

    Hack Squat (Machine)
    Set 1: 40 kg/88 lbs × 7
    Set 2: 40 kg/88 lbs × 7
    Set 3: 40 kg/88 lbs × 7

    Calf Press on Leg Press
    Set 1: 160 kg/352 lbs × 10
    Set 2: 160 kg/352 lbs × 11
    Set 3: 160 kg/352 lbs × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 15
    Set 2: 50 kg/110 lbs × 12
    Set 3: 50 kg/110 lbs × 12
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  24. #1104
    beast mode NickelArse's Avatar
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    23rd August Pull Workout 88.0kg

    Pull Up
    Set 1: +20 kg/44 lbs × 8
    Set 2: +20 kg/44 lbs × 5
    Set 3: +20 kg/44 lbs × 5

    Bent Over One Arm Row (Dumbbell)
    Set 1: 50 kg/110 lbs × 7
    Set 2: 50 kg/110 lbs × 7
    Set 3: 50 kg/110 lbs × 7

    Bicep Curl (EZ Bar)
    Set 1: 48 kg/105.6 lbs × 7
    Set 2: 48 kg/105.6 lbs × 5
    Set 3: 48 kg/105.6 lbs × 5

    Lat Pulldown (Single Arm)
    Set 1: 35 kg/77 lbs × 10
    Set 2: 35 kg/77 lbs × 8
    Set 3: 35 kg/77 lbs × 8

    Bicep Curl (Cable)
    Set 1: 20 kg/44 lbs × 13
    Set 2: 20 kg/44 lbs × 11
    Set 3: 20 kg/44 lbs × 10

    Seated Row (Cable)
    Set 1: 86 kg/189.2 lbs × 6
    Set 2: 86 kg/189.2 lbs × 6
    Set 3: 86 kg/189.2 lbs × 6

    Concentration Curl (Dumbbell)
    Set 1: 10 kg/22 lbs × 13
    Set 2: 10 kg/22 lbs × 9
    Set 3: 10 kg/22 lbs × 8
    Set 4: 5 kg/11 lbs × 6 [Drop Set]
    Set 5: 3 kg/6.6 lbs × 8 [Drop Set]

    26th August Push Workout 86.9kg

    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 × 10
    Set 5: 100 kg/220 lbs × 5
    Set 6: 100 kg/220 lbs × 5

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 60 kg/132 lbs × 9
    Set 3: 60 kg/132 lbs × 6

    Triceps Dip
    Set 1: 15 reps
    Set 2: 13 reps
    Set 3: 12 reps

    Lateral Raise (Dumbbell)
    Set 1: 15 kg/33 lbs × 9
    Set 2: 15 kg/33 lbs × 8
    Set 3: 15 kg/33 lbs × 8

    Skullcrusher (EZ Bar)
    Set 1: 35 kg/77 lbs × 8
    Set 2: 35 kg/77 lbs × 5
    Set 3: 35 kg/77 lbs × 5

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 9
    Set 2: 20 kg/44 lbs × 7
    Set 3: 20 kg/44 lbs × 5

    Chest Fly (Dumbbell)
    Set 1: 17.5 kg/38.5 lbs × 12
    Set 2: 17.5 kg/38.5 lbs × 7
    Set 3: 17.5 kg/38.5 lbs × 7

    27th August Legs Workout 86.6kg

    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 × 10
    Set 5: 110 kg/242 lbs × 6
    Set 6: 110 kg/242 lbs × 6

    Hack Squat (Machine)
    Set 1: 40 kg/88 lbs × 12
    Set 2: 40 kg/88 lbs × 10
    Set 3: 40 kg/88 lbs × 10

    Seated Calf Raise (Machine)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 60 kg/132 lbs × 9
    Set 3: 60 kg/132 lbs × 8

    Leg Press
    Set 1: 160 kg/352 lbs × 5
    Set 2: 160 kg/352 lbs × 3
    Set 3: 140 kg/308 lbs × 8

    Calf Press on Leg Press
    Set 1: 160 kg/352 lbs × 12
    Set 2: 160 kg/352 lbs × 10
    Set 3: 160 kg/352 lbs × 10

    Seated Leg Curl (Machine)
    Set 1: 30 kg/66 lbs × 12
    Set 2: 30 kg/66 lbs × 12
    Set 3: 30 kg/66 lbs × 12

    30th August Pull Workout 86.8kg

    Pull Up
    Set 1: 3 reps [Warm-up]
    Set 2: +20 kg/44 lbs × 9
    Set 3: +20 kg/44 lbs × 6
    Set 4: +20 kg/44 lbs × 5

    Bent Over One Arm Row (Dumbbell)
    Set 1: 50 kg/110 lbs × 7
    Set 2: 50 kg/110 lbs × 7
    Set 3: 50 kg/110 lbs × 7

    Bicep Curl (EZ Bar)
    Set 1: 48 kg/105.6 lbs × 8
    Set 2: 48 kg/105.6 lbs × 6
    Set 3: 48 kg/105.6 lbs × 5

    Lat Pulldown (Single Arm)
    Set 1: 35 kg/77 lbs × 10
    Set 2: 35 kg/77 lbs × 8
    Set 3: 35 kg/77 lbs × 8

    Bicep Curl (Cable)
    Set 1: 21 kg/46.2 lbs × 14
    Set 2: 21 kg/46.2 lbs × 11
    Set 3: 21 kg/46.2 lbs × 10

    Seated Row (Cable)
    Set 1: 86 kg/189.2 lbs × 8
    Set 2: 86 kg/189.2 lbs × 6
    Set 3: 86 kg/189.2 lbs × 6

    Concentration Curl (Dumbbell)
    Set 1: 10 kg/22 lbs × 14
    Set 2: 10 kg/22 lbs × 10
    Set 3: 10 kg/22 lbs × 9
    Set 4: 5 kg/11 lbs × 7 [Drop Set]
    Set 5: 3 kg/6.6 lbs × 10 [Drop Set]
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  25. #1105
    beast mode NickelArse's Avatar
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    31st August Push Workout 87.0kg

    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 × 10
    Set 5: 100 kg/220 lbs × 6
    Set 6: 100 kg/220 lbs × 5

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 11
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 6

    Triceps Dip
    Set 1: 15 reps
    Set 2: 14 reps
    Set 3: 13 reps

    Lateral Raise (Dumbbell)
    Set 1: 15 kg/33 lbs × 10
    Set 2: 15 kg/33 lbs × 10
    Set 3: 15 kg/33 lbs × 10

    Triceps Pushdown (Cable - Straight Bar)
    Set 1: 34 kg/74.8 lbs × 10
    Set 2: 34 kg/74.8 lbs × 9
    Set 3: 34 kg/74.8 lbs × 6

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 8
    Set 2: 20 kg/44 lbs × 7
    Set 3: 20 kg/44 lbs × 7

    Chest Fly (Dumbbell)
    Set 1: 17.5 kg/38.5 lbs × 13
    Set 2: 17.5 kg/38.5 lbs × 12
    Set 3: 17.5 kg/38.5 lbs × 11
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  26. #1106
    beast mode NickelArse's Avatar
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    My lower back has been pretty run down lately so decided to give the barbell squats a rest for a week

    2nd September Legs Workout 88.1kg

    Hack Squat (Machine)
    Set 1: 80 kg/176 lbs × 10
    Set 2: 80 kg/176 lbs × 10
    Set 3: 80 kg/176 lbs × 10

    Seated Calf Raise (Machine)
    Set 1: 60 kg/132 lbs × 12
    Set 2: 60 kg/132 lbs × 9
    Set 3: 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: 160 kg/352 lbs × 18
    Set 2: 160 kg/352 lbs × 13
    Set 3: 160 kg/352 lbs × 11

    Seated Leg Curl (Machine)
    Set 1: 30 kg/66 lbs × 13
    Set 2: 30 kg/66 lbs × 12
    Set 3: 30 kg/66 lbs × 12

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 15
    Set 2: 50 kg/110 lbs × 14
    Set 3: 50 kg/110 lbs × 12
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  27. #1107
    beast mode NickelArse's Avatar
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    3rd September Pull Workout 87.7kg

    Pull Up
    Set 1: 2 reps [Warm-up]
    Set 2: +20 kg/44 lbs × 9
    Set 3: +20 kg/44 lbs × 6
    Set 4: +20 kg/44 lbs × 5

    Bent Over One Arm Row (Dumbbell)
    Set 1: 50 kg/110 lbs × 9
    Set 2: 50 kg/110 lbs × 8
    Set 3: 50 kg/110 lbs × 8

    Bicep Curl (EZ Bar)
    Set 1: 48 kg/105.6 lbs × 8
    Set 2: 48 kg/105.6 lbs × 6
    Set 3: 48 kg/105.6 lbs × 5

    Lat Pulldown (Single Arm)
    Set 1: 35 kg/77 lbs × 10
    Set 2: 35 kg/77 lbs × 8
    Set 3: 35 kg/77 lbs × 8

    Bicep Curl (Cable)
    Set 1: 24 kg/52.8 lbs × 11
    Set 2: 24 kg/52.8 lbs × 10
    Set 3: 24 kg/52.8 lbs × 9
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  28. #1108
    beast mode NickelArse's Avatar
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    Hit a bit of a plateau with m bench press lately, decided to mix things up with some high rep weighted dips to see if it helps me push through the plateau

    5th September Push Workout 87.4kg

    Triceps Dip
    Set 1: 3 reps [Warm-up]
    Set 2: +20 kg/44 lbs × 16
    Set 3: +20 kg/44 lbs × 8
    Set 4: +20 kg/44 lbs × 8

    Bench Press (Barbell)
    Set 1: 80 kg/176 lbs × 2 [Warm-up]
    Set 2: 100 kg/220 lbs × 4
    Set 3: 100 kg/220 lbs × 4
    Set 4: 100 kg/220 lbs × 4

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 7
    Set 3: 60 kg/132 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

    Skullcrusher (EZ Bar)
    Set 1: 35 kg/77 lbs × 6
    Set 2: 35 kg/77 lbs × 5
    Set 3: 35 kg/77 lbs × 5

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 8
    Set 2: 20 kg/44 lbs × 8
    Set 3: 20 kg/44 lbs × 7

    Chest Fly (Dumbbell)
    Set 1: 17.5 kg/38.5 lbs × 18
    Set 2: 17.5 kg/38.5 lbs × 13
    Set 3: 17.5 kg/38.5 lbs × 12
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  29. #1109
    beast mode NickelArse's Avatar
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    Another episode of my erector sparing leg workout, gonna get back into squats this weeks.

    6th September Legs Workout 86.7kg

    Hack Squat (Machine)
    Set 1: 20 kg/44 lbs × 10 [Warm-up]
    Set 2: 60 kg/132 lbs × 5 [Warm-up]
    Set 3: 80 kg/176 lbs × 15
    Set 4: 80 kg/176 lbs × 14
    Set 5: 80 kg/176 lbs × 14

    Seated Calf Raise (Machine)
    Set 1: 20 kg/44 lbs × 15 [Warm-up]
    Set 2: 60 kg/132 lbs × 13
    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 × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 20
    Set 2: 50 kg/110 lbs × 14
    Set 3: 50 kg/110 lbs × 14
    Set 4: 30 kg/66 lbs × 12 [Drop Set]
    Set 5: 20 kg/44 lbs × 6 [Drop Set] my quads were cooooooked after this

    Seated Leg Curl (Machine)
    Set 1: 35 kg/77 lbs × 15
    Set 2: 35 kg/77 lbs × 13
    Set 3: 35 kg/77 lbs × 12
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  30. #1110
    beast mode NickelArse's Avatar
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    Good session

    7th September Pull Workout 86.1kg

    Pull Up
    Set 1: 2 reps [Warm-up]
    Set 2: +20 kg/44 lbs × 11 - oof, this one stung
    Set 3: +20 kg/44 lbs × 6
    Set 4: +20 kg/44 lbs × 5

    Bent Over One Arm Row (Dumbbell)
    Set 1: 50 kg/110 lbs × 12 - this was a stinger too, back was burning after these
    Set 2: 50 kg/110 lbs × 8
    Set 3: 50 kg/110 lbs × 8

    Preacher Curl (Barbell)
    Set 1: 35 kg/77 lbs × 4
    Set 2: 30 kg/66 lbs × 7
    Set 3: 30 kg/66 lbs × 7

    Lat Pulldown (Single Arm)
    Set 1: 35 kg/77 lbs × 10
    Set 2: 35 kg/77 lbs × 8
    Set 3: 35 kg/77 lbs × 8

    Bicep Curl (Cable)
    Set 1: 24 kg/52.8 lbs × 8
    Set 2: 24 kg/52.8 lbs × 8
    Set 3: 24 kg/52.8 lbs × 8

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Concentration Curl (Dumbbell)
    Set 1: 10 kg/22 lbs × 14
    Set 2: 10 kg/22 lbs × 10
    Set 3: 10 kg/22 lbs × 10
    Set 4: 5 kg/11 lbs × 10 [Drop Set]
    Set 5: 3 kg/6.6 lbs × 15 [Drop Set]
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