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Thread: Workout Journal

  1. #271
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    Week 69 Day 250 (Lower B)

    Deadlift
    3 x 6 - 130kg

    (Walking)Lunges
    3 x 9 - 20kg

    Leg Extensions
    3 x 11 - 39kg

    Leg curls
    3 x 11 - 32kg

    Ab work for 7 minutes

    Calf raises
    3 x 12 - 60kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  2. #272
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    Week 70 Day 251 (Upper A)

    Bench Press
    3 x 5 - 82kg

    Incline Bench Press
    3 x 7/7/7 - 60kg

    Lat Pulldown (Widegrip)
    3 x 8 - 79kg

    T Bar Row
    3 x 8 - 57kg

    Seated incline DB curls / Reverse Flyes
    3 x 10 - 12kg
    3 x 10 - 14KG

    Chest dips/dips (SS)
    3 x 8/10
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  3. #273
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    Week 71 Day 252 (Upper A)

    Bench Press
    3 x 5 - 82kg

    Incline Bench Press
    3 x 8/5/ - 60/50kg (FAIL, reset) 50kg

    Lat Pulldown (Widegrip)
    3 x 8 - 79kg

    T Bar Row
    3 x 8 - 57kg

    Seated incline DB curls / Reverse Flyes
    3 x 10 - 12kg
    3 x 10 - 14KG

    Chest dips/dips (SS)
    3 x 8/10
    Last edited by ChrisWhite90; 08-14-2019 at 11:50 PM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  4. #274
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    Week 71 Day 253 (Lower A)

    Squat
    3 x 5 - 110kg (Had two weeks off doing legs, so I’ve done a 10% reset on squats)

    Weighted back extensions
    3 x 8 - 28kg

    Less Press
    3 x 10 - 79kg (per leg)

    Single leg curls
    3 x 10 - 34kg

    Ab work for 7 minutes

    Calf raises
    3 x 12 - 70kg
    Last edited by ChrisWhite90; 08-19-2019 at 11:22 PM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  5. #275
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    Week 71 Day 253 (Upper B)

    OHP
    3 x 5 - 60kg

    Cable Flyes
    3 x 10 - 18

    Pull ups
    3 x 8 - 0kg (tough this week, but it’s been almost two weeks since I’ve done them)

    Cablel Row (Per side)
    3 x 8 - 45kg

    Face Pull
    3 x 12 - 41kg

    Tricep Press-down
    3 x 10 - 36kg

    Tricep Push press
    3 x 10 - 25kg

    Dips
    3 x 9 - 0kg
    Last edited by ChrisWhite90; 08-22-2019 at 06:25 AM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  6. #276
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    Week 71 Day 254 (Lower B)

    Deadlift
    3 x 5 - 130kg

    (Walking)Lunges
    3 x 8 - 20kg

    Leg Extensions
    3 x 10 - 39kg

    Leg curls
    3 x 10 - 32kg

    Ab work for 7 minutes

    Calf raises
    3 x 12 - 60kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  7. #277
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    Week 72 Day 255 (Upper A)

    Bench Press
    3 x 6 - 82kg

    Incline Bench Press
    3 x 8 - 50kg

    Lat Pulldown (Widegrip)
    3 x 9 - 79kg

    T Bar Row
    3 x 9 - 57kg

    Seated incline DB curls / Reverse Flyes
    3 x 11 - 12kg
    3 x 11 - 14KG

    Chest dips/dips (SS)
    3 x 9/11
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  8. #278
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    Week 72 Day 256 (Lower A)

    Squat
    3 x 6 - 110kg

    Weighted back extensions
    3 x 9 - 28kg

    Less Press
    3 x 11 - 79kg (per leg)

    Single leg curls
    3 x 11 - 34kg

    Ab work for 7 minutes

    Calf raises
    3 x 13 - 70kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  9. #279
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    Week 72 Day 257 (Upper B)

    OHP
    3 x 5/5/4 - 60kg (RESET 50kg)

    Cable Flyes
    3 x 11 - 18 (Drop set on last set)

    Pull ups
    3 x 9/8/5 - 0kg (reset needed I think)

    Cablel Row (Per side)
    3 x 9 - 45kg

    Face Pull
    3 x 13 - 41kg

    Tricep Press-down
    3 x 11 - 36kg

    Tricep Push press
    3 x 11 - 25kg

    Dips
    3 x 9 - 0kg
    Last edited by ChrisWhite90; 09-02-2019 at 07:01 AM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  10. #280
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    Week 72 Day 258 (Lower B)

    Deadlift
    3 x 6 - 130kg (Felt really heavy today, wasn’t feeling my best, had a tight collar bone and shoulder when I woke up which didn’t help)

    (Walking)Lunges
    3 x 9 - 20kg

    Leg Extensions
    3 x 11 - 39kg

    Leg curls
    3 x 11 - 32kg

    Ab work for 7 minutes

    Calf raises
    3 x 13 - 60kg
    Last edited by ChrisWhite90; 09-04-2019 at 11:55 PM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  11. #281
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    Week 72 Day 255 (Upper A)

    Bench Press
    3 x 5 - 85kg (May reset next week)

    Incline Bench Press
    3 x 8 - 50kg

    Lat Pulldown (Widegrip)
    3 x 8 - 81kg (May need lowering)

    T Bar Row
    3 x 0 - 59kg (May need lowering)

    Seated incline DB preacher curls / Reverse Flyes
    3 x 10 - 10kg
    3 x 10 - 14KG

    Chest dips/dips (SS)
    3 x 8 (last set not done due to time)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  12. #282
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    Week 73 Day 260 (Lower A)

    Squat
    3 x 5 - 115kg

    Weighted back extensions
    3 x 8 - 28kg

    Less Press
    3 x 10 - 81kg (per leg)

    Single leg curls
    3 x 10 - 35kg

    Ab work for 7 minutes

    Calf raises
    3 x 12 - 75kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  13. #283
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    Week 73 Day 261 (Upper B)

    OHP
    3 x 5 - 50kg

    Cable Flyes
    3 x 10 - 19 (Drop set on last set)

    Pull ups
    3 x 8 - 4kg (reset needed I think)

    Cablel Row (Per side)
    3 x 8 - 47kg

    Face Pull
    3 x 12 - 43kg

    Tricep Press-down
    3 x 10 - 38kg

    Tricep Push press
    3 x 10 - 27kg

    Dips
    3 x 8 - 0kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  14. #284
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    Week 73 Day 262 (Lower B)

    Deadlift
    3 x 5 - 135kg

    (Walking)Lunges
    3 x 8 - 22kg

    Leg Extensions
    3 x 10 - 40kg

    Leg curls
    3 x 10 - 34kg

    Ab work for 7 minutes

    Calf raises
    3 x 12 - 62kg
    Last edited by ChrisWhite90; 09-22-2019 at 11:49 PM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  15. #285
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    Week 73 Day 263 (Upper A)

    Bench Press
    3 x 6/6/3 - 85kg (reset next week) 72kg

    Incline Bench Press
    3 x 9 - 50kg

    Lat Pulldown (Widegrip)
    3 x 9 - 67kg (reset done)

    T Bar Row
    3 x 9 - 50kg (Reset done)

    Seated incline DB curls / Reverse Flyes
    3 x 11 - 10kg
    3 x 11 - 14KG

    Chest dips/dips (SS)
    3 x 9
    Last edited by ChrisWhite90; 09-27-2019 at 07:12 AM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  16. #286
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    Week 74 Day 264 (Upper A)

    So I’ve had 10 days off cause of time restraints and finding it difficult with work to get up at 5:30am to get myself to the gym, fresh start this week

    Bench Press
    3 x 5 - 72kg

    Incline Bench Press
    3 x 8 - 50kg

    Lat Pulldown (Widegrip)
    3 x 8 - 67kg

    T Bar Row
    3 x 8 - 50kg

    Seated incline DB curls / Reverse Flyes
    3 x 10 - 10kg
    3 x 10 - 14KG

    Chest dips/dips (SS)
    3 x 8
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  17. #287
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    Week 74 Day 265 (Lower A)

    Squat
    3 x 5 - 110kg

    Weighted back extensions
    3 x 8 - 28kg

    Less Press
    3 x 10 - 81kg (per leg)

    Single leg curls
    3 x 10 - 35kg

    Ab work for 7 minutes

    Calf raises
    3 x 12 - 75kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  18. #288
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    Week 74 Day 266 (Upper B)

    OHP
    3 x 5 - 50kg

    Cable Flyes
    3 x 10 - 18 (Reset might be needed)

    Pull ups
    3 x 8 - 4kg (reset needed I think)

    Cablel Row (Per side)
    3 x 8 - 47kg

    Face Pull
    3 x 12 - 43kg

    Tricep Press-down
    3 x 10 - 38kg

    Tricep Push press
    3 x 10 - 27kg

    Dips
    3 x 8 - 0kg
    Last edited by ChrisWhite90; 10-10-2019 at 02:34 AM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  19. #289
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    Week 74 Day 267 (Lower B)

    Deadlift
    3 x 5 - 135kg

    (Walking)Lunges
    3 x 8 - 22kg

    Leg Extensions
    3 x 10 - 40kg

    Leg curls
    3 x 10 - 34kg

    Ab work for 7 minutes

    Calf raises
    3 x 12 - 62kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  20. #290
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    Week 75 Day 268 (Upper A)

    Bench Press
    3 x 5 - 72kg

    Incline Bench Press
    3 x 8 - 50kg

    Lat Pulldown (Widegrip)
    3 x 8 - 67kg

    T Bar Row
    3 x 8 - 50kg

    Seated incline DB curls / Reverse Flyes
    3 x 10 - 10kg
    3 x 10 - 14KG

    Chest dips/dips (SS)
    3 x 8
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  21. #291
    Registered User ChrisWhite90's Avatar
    Join Date: Jun 2013
    Age: 29
    Posts: 321
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    ChrisWhite90 is offline
    Week 76 Day 269 (Upper A)

    Bench Press
    3 x 5 - 72kg

    Incline Bench Press
    3 x 8 - 50kg

    Lat Pulldown (Widegrip)
    3 x 8 - 67kg

    T Bar Row
    3 x 8 - 50kg

    Seated incline DB curls / Reverse Flyes
    3 x 10 - 10kg
    3 x 10 - 14KG

    Chest dips/dips (SS)
    3 x 8
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  22. #292
    Registered User ChrisWhite90's Avatar
    Join Date: Jun 2013
    Age: 29
    Posts: 321
    Rep Power: 82
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    ChrisWhite90 is offline
    Week 76 Day 260 (Lower A)

    Squat
    3 x 5 - 100kg

    Weighted back extensions
    3 x 8 - 28kg

    Less Press
    3 x 10 - 65kg (per leg)

    Single leg curls
    3 x 10 - 27kg

    Ab work for 7 minutes

    Calf raises
    3 x 12 - 50kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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