Week 7 Day 28 (Upper B)
OHP
3 x 5 - 35kg
Flyes
3 x 10- 14kg
Pull ups
3 x 8 - 32kg
Penlay Row
3 x 8 - 45kg
Face Pull s/s Tricep Press
3 x 12 - 24kg / 3 x 10 - 34.5kg
|
Thread: Workout Journal
-
12-29-2017, 11:53 AM #31
-
12-31-2017, 04:01 AM #32
Deadlift
1 x 10 -40kg
1 x 6 - 60kg
3 x 5 - 85kg (This felt really good today, looking forwards to breaking 100KG)
Lunges
3 x 8 - 24kg
Leg Extensions
3 x 10 - 48.5kg
Leg curls
3 x 10 - 59kg
Crunches
3 x 15 - 5kg
Calf raises
3 x 12 - 75kgLast edited by ChrisWhite90; 12-31-2017 at 05:52 AM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
-
01-02-2018, 02:15 PM #33
Week 8 Day 30 (Upper A)
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 6 - 57.5kg
Incline Bench Press (Found this really hard today)
3 x 9 - 37.5kg
Lat Pulldown (Widegrip)
3 x 9 - 47kg
Bent Over Row
3 x 9 - 47.5kg (This weight needs to increased quickly and I'm finding this too easy)
DB Curls SS Reverse Flyes
3 x 11 - 10KG / 3 x 11 - 4KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-04-2018, 02:46 AM #34
Week 8 Day 31 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 6 - 80kg
Weighted back extensions
3 x 9 - 25kg
Less Press
3 x 11 - 109kg
Lying leg curls
3 x 11 - 56.3kg
Abs
Cable crunches
3 x 16 - 55kg
Calf raises
3 x 13 - 75kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-08-2018, 04:51 AM #35
Week 8 Day 32 (Upper B)
OHP
3 x 6/6/5 - 35kg (Struggled to make 6 on my last set of these and my form was poor, I imagine that if I don't make the weight next week I'll reset again on this, I don't seem to be able to get past this weight on OHP)
Flyes
3 x 11- 14kg
Pull ups
3 x 9 - 32kg
Penlay Row
3 x 9 - 45kg
Face Pull s/s Tricep Press
3 x 13 - 24kg / 3 x 11 - 34.5kg
Week 8 Day 33 (Lower B)
Deadlift
1 x 10 -40kg
1 x 6 - 60kg
3 x 6 - 85kg (So complete opposite to last week where my deadlift felt great, this week I hurt my back & I think it was due to lifting the weight ever so slightly more with my back and not having my hips low enough)
Lunges
3 x 9 - 24kg
Leg Extensions
3 x 11 - 48.5kg
Leg curls
3 x 11 - 59kg
Crunches
3 x 16 - 5kg
Calf raises
3 x 13 - 75kg
Not happy at all with today's workout, I pride myself on not lifting too heavy and having great form. So to hurt my back a bit is a bit upsetting, ah well onto next weekBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-08-2018, 01:11 PM #36
Week 9 Day 34 (Upper A)
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 5 - 60kg
Incline Bench Press (Found this really hard today)
3 x 8 - 40kg
Lat Pulldown (Widegrip)
3 x 8 - 50kg
Bent Over Row
3 x 8 - 50kg (This weight needs to increased quickly and I'm finding this too easy)
BB Curls SS Reverse Flyes
3 x 10 - 25KG / 3 x 10 - 6KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
-
01-09-2018, 01:56 PM #37
Week 9 Day 34 (Upper A)
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 5 - 60kg
Incline Bench Press (Found this really hard today)
3 x 8 - 40kg
Lat Pulldown (Widegrip)
3 x 8 - 50kg
Bent Over Row
3 x 8 - 50kg (This weight needs to increased quickly and I'm finding this too easy)
BB Curls SS Reverse Flyes
3 x 10 - 25KG / 3 x 10 - 6KG
Week 9 Day 35 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 5 - 85kg
Weighted back extensions
3 x 8 - 15kg
Less Press
3 x 10 - 115kg
Lying leg curls
3 x 10 - 60kg
Abs
Cable crunches
3 x 15 - 60kg
Calf raises
3 x 12 - 80kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-11-2018, 12:55 PM #38
Week 9 Day 36 (Upper B)
OHP
3 x 5 - 37.5kg
Flyes
3 x 11- 14kg (toally forgot to do flyes at the gym, so I did 3 sets of 12 push up's instead when I got home)
Pull ups
3 x 8 - 30kg (Found these to be really easy)
Penlay Row
3 x 8 - 47.5kg
Face Pull s/s Tricep Press
3 x 12 - 27kg / 3 x 10 - 36kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-13-2018, 06:23 AM #39
Week 9 Day 37 (Lower B)
Deadlift
1 x 10 -40kg
1 x 6 - 60kg
3 x 6 - 90kg (Smashed my deadlift today, form was on point and felt really good doing 90 today, looking forwards to eventually smashing the 100kg goal)
Lunges
3 x 8/8/5 - 26kg (lunges suffered a bit today from the increase of weight on the deadlifts, I think next week I will fail at the weight too and have to reset by 10%, but im finding them really tough with the 26kg DB's)
Leg Extensions
3 x 10 - 52kgkg
Leg curls
3 x 10 - 63kgkg
Crunches
3 x 15 - 5kg
Calf raises
3 x 12 - 80kg (these felt pretty easy today, this is was due to being really warmed up in my legs)Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-15-2018, 02:55 PM #40
Week 10 Day 38 (Upper A)
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 6 - 60kg
Incline Bench Press (Found this really hard today)
3 x 9 - 40kg
Lat Pulldown (Widegrip)
3 x 9 - 50kg
Bent Over Row
3 x 9 - 50kg (This weight needs to increased quickly and I'm finding this too easy)
BB Curls SS Reverse Flyes
3 x 11 - 25KG / 3 x 11 - 6KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
-
01-18-2018, 02:14 PM #41
Week 10 Day 39 (Upper B)
OHP
3 x 6/5/4 - 37.5kg (need to reset this now due to two weeks of failure)
Flyes
3 x 11 - 14kg (toally forgot to do flyes at the gym, so I did 3 sets of 12 push up's instead when I got home)
Pull ups
3 x 9 - 30kg (Found these to be really easy)
Penlay Row
3 x 9 - 47.5kg
Face Pull s/s Tricep Press
3 x 13 - 27kg / 3 x 11 - 36kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-20-2018, 08:45 AM #42
Week 10 Day 40 (Lower B)
Deadlift
1 x 10 -40kg
1 x 6 - 60kg
3 x 6 - 90kg (On the last set rep of the last set today I had to take a pause of about 20 seconds due to feeling a bit light headed, but still busted it out)
Lunges
3 x 8/6/7 - 26kg Going to rest my lunges cause I'm finding it too difficult with the increase in weight for the deadlifts
Leg Extensions
3 x 11 - 52kg
Leg curls
3 x 11 - 63kg
Knee raises
3 x 16 - Bodyweight
Calf raises
3 x 13 - 80kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-22-2018, 12:49 PM #43
Week 11 Day 41 (Upper A)
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 5 - 62.5kg
Incline Bench Press (Found this really hard today)
3 x 8 - 42.5kg
Lat Pulldown (Widegrip)
3 x 8 - 52.5kg
Bent Over Row
3 x 8 - 52.5kg
BB Curls SS Reverse Flyes
3 x 10 - 27.5KG / 3 x 10 - 8KG (Form is a bit sloppy with these, might reduce the weight next week)Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-23-2018, 01:48 PM #44
Week 11 Day 42 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 5 - 90kg
Weighted back extensions
3 x 8 - 20kg
Less Press
3 x 10 - 120kg
Lying leg curls
3 x 10 - 60kg
Abs
Cable crunches
3 x 15 - 65kg
Calf raises
3 x 12 - 85kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
-
01-25-2018, 12:49 PM #45
Week 101 Day 43 (Upper B)
OHP
3 x 5 - 32.5kg
Flyes
3 x 10/7/7 - 16kg (Could not do 10 reps of these for 16kg, think next week I may do an early reset instead of trying and failing at 11 reps)
Pull ups
3 x 8 - 28kg
Penlay Row
3 x 8 - 50kg
Face Pull s/s Tricep Press
3 x 12 - 30kg / 3 x 10 - 38kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-28-2018, 04:53 AM #46
Week 11 Day 44 (Lower B)
Deadlift
1 x 10 -40kg
1 x 6 - 60kg
3 x 5 - 95kg
Lunges
3 x 8 - 20kg (Reset my lunges this week and went back to 20KG db's to work back up)
Leg Extensions
3 x 10 - 56kg
Leg curls
3 x 10/9/7 - 68kg (Ill try this again next week, but I think the weight on this exercise is starting to get too heavy to really feel the contraction)
Cable Crunches
3 x 15 - 65kg
Calf raises
3 x 12 - 85kg (couldn't manage to get a free machine to perform this on, so dropped it for today)Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
01-29-2018, 01:18 PM #47
Week 12 Day 45 (Upper A)
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 6 - 62.5kg
Incline Bench Press (Found this really hard today)
3 x 9 - 42.5kg
Lat Pulldown (Widegrip)
3 x 9 - 52.5kg
Bent Over Row
3 x 9 - 52.5kg
BB Curls SS Reverse Flyes
3 x 11 - 14KG / 3 x 11 - 8KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
02-01-2018, 11:02 AM #48
Week 12 Day 46 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 6 - 90kg
Weighted back extensions
3 x 9 - 20kg
Less Press
3 x 11 - 120kg
Lying leg curls
3 x 11/11/9 - 60kg (Fail)
Abs
Cable crunches
3 x 16 - 65kg
Calf raises
3 x 13 - 85kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
-
02-01-2018, 12:55 PM #49
-
02-04-2018, 05:36 AM #50
Week 12 Day 48 (Lower B)
Deadlift
3 x 6 - 95kg
Lunges
3 x 9 - 20kg
Leg Extensions
3 x 11 - 56kg
Leg curls
3 x 10/10/10 - 68/59kg (Really struggled with these, this this is the effect of increasing weights on onther leg excersises before it)
Cable Crunches
3 x 16 - 65kg
Calf raises
3 x 13 - 25kg (Single legged)Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
02-05-2018, 01:07 PM #51
Week 13 Day 49 (Upper A)
Bench Press
3 x 5 - 65kg
Incline Bench Press
3 x 8 - 45kg
Lat Pulldown (Widegrip)
3 x 8 - 55kg
Bent Over Row
3 x 8 - 55kg
BB Curls SS Reverse Flyes
3 x 10 - 25KG / 3 x 10 - 8KG (Tried bumping this up to 10Kg, but was to tough, so went back to 8Kg)Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
02-06-2018, 01:04 PM #52
Week 13 Day 50 (Lower A)
Squat
3 x 5 - 95kg
Weighted back extensions
3 x 8 - 25kg
Less Press
3 x 10 - 125kg
Lying leg curls
3 x 10 - 60kg
Abs
Decline bench crunches
3 x 15 - Bodyweight
Calf raises
3 x 12 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
-
02-10-2018, 06:48 AM #53
-
02-11-2018, 08:35 AM #54
Week 13 Day 52 (Lower B)
Deadlift
3 x 5 - 100kg (Felt super easy today, really pleased to be over the 100kg goal)
Lunges
3 x 8 - 22kg
Leg Extensions
3 x 10 - 56kg
Leg curls
3 x 10 - 59kg (Really struggled with these, this this is the effect of increasing weights on onther leg excersises before it)
Cable Crunches
3 x 15 - 65kg
Calf raises
3 x 12 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
02-13-2018, 02:06 PM #55
Week 14 Day 53 (Upper A)
Bench Press
3 x 6 - 65kg
Incline Bench Press
3 x 9 - 45kg
Lat Pulldown (Widegrip)
3 x 9 - 55kg
Bent Over Row
3 x 9 - 55kg
BB Curls SS Reverse Flyes
3 x 11 - 25KG / 3 x 11 - 8KG (Tried bumping this up to 10Kg, but was to tough, so went back to 8Kg)Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
02-15-2018, 10:57 PM #56
Week 14 Day 54 (Lower A)
Squat
3 x 6 - 95kg
Weighted back extensions
3 x 9 - 25kg
Less Press
3 x 11 - 125kg
Lying leg curls
3 x 11 - 60kg
Abs
Decline bench crunches
3 x 16 - Bodyweight
Calf raises
3 x 13 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
-
02-16-2018, 11:51 AM #57
-
02-18-2018, 05:06 AM #58
Week 14 Day 55 (Lower B)
Deadlift
3 x 6 - 100kg (Felt super easy today, really pleased to be over the 100kg goal)
Lunges
3 x 9 - 22kg
Leg Extensions
3 x 11 - 56kg
Leg curls
3 x 11 - 59kg (Really struggled with these, this this is the effect of increasing weights on onther leg excersises before it)
Cable Crunches
3 x 16 - 65kg
Calf raises
3 x 12 - 90kg (Did not do these tosay as it all machines were taken)Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
02-19-2018, 01:39 PM #59
Week 15 Day 56 (Upper A)
Bench Press
3 x 5 - 67.5kg
Incline Bench Press
3 x 8 - 47.5kg
Lat Pulldown (Widegrip)
3 x 8 - 57.5kg
Bent Over Row
3 x 8 - 57.5kg
BB Curls SS Reverse Flyes
3 x 10 - 10kg / 3 x 10 - 6KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
-
02-20-2018, 01:28 PM #60
Week 15 Day 57 (Lower A)
Squat
3 x 5 - 100kg
Weighted back extensions
3 x 8 - 30kg
Less Press
3 x 10 - 130kg
Lying leg curls (Had to do seated leg curls again...)
3 x 10 - 60kg
Abs
Decline bench crunches
3 x 15 - Bodyweight
Calf raises
3 x 12 - 95kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
Bookmarks