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Thread: Workout Journal

  1. #91
    Registered User ChrisWhite90's Avatar
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    Week 20 Day 81 (Lower B)

    Deadlift
    3 x 5 - 115kg

    (Walking)Lunges
    3 x 8 - 24kg

    Leg Extensions
    3 x 10 - 67.5kg

    Leg curls
    3 x 10 - 55kg

    Cable Crunches
    3 x 15 - 75kg

    Calf raises
    3 x 12 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  2. #92
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    Week 21 Day 82 (Upper A)

    Bench Press
    3 x 6/6/5 - 72.5kg (reset next week)

    Incline Bench Press
    3 x 9 - 42.5kg

    Lat Pulldown (Widegrip)
    3 x 9 - 53kg

    Bent Over Row
    3 x 9 - 65kg

    Cable Curls SS Reverse Flyes
    3 x 11 - 14kg / 3 x 11 - 8KG



    Week 21 day 83 (Lower A)

    Squat
    3 x 9- 92.5kg

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 137kg

    Lying leg curls
    3 x 11 - 55kg

    Abs (not done these today as I was on a tight schedule)

    Crunches
    3 x 15 - 10kg

    Weight swing
    3 x 15 - 10KG

    Planks
    3 x 35s

    Calf raises
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  3. #93
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    Week 21 Day 83 (Upper B)

    OHP
    3 x 6/6/5 - 45kg (Failed, form was poor, could feel myself using my back too much)

    Flyes
    3 x 11 - 14kg

    Pull ups
    3 x 9 - 17kg

    Penlay Row
    3 x 9 - 62.5kg

    Face Pull (Not able to do these today cause I was short on time)
    3 x 13 - 37.5kg

    Tricep Press-over
    3 x 11 - 20kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  4. #94
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    Week 21 Day 84 (Lower B)

    Deadlift
    3 x 6 - 115kg

    (Walking)Lunges
    3 x 89- 24kg

    Leg Extensions
    3 x 10 - 67.5kg

    Leg curls
    3 x 11/10/11 - 55kg

    Cable Crunches
    3 x 16 - 75kg

    Calf raises
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  5. #95
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    sup dude.

    coming along nicely. keep 'em moving!
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  6. #96
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    Week 21 Day 82 (Upper A)

    Bench Press
    3 x 5 - 60

    Incline Bench Press
    3 x 8 - 45kg

    Lat Pulldown (Widegrip)
    3 x 8 - 55kg

    Bent Over Row
    3 x 8 - 67.5kg

    Cable Curls SS Reverse Flyes
    3 x 11 - 15kg / 3 x 11 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  7. #97
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    Week 21 day 86 (Lower A)

    Squat
    3 x 5- 95kg

    Weighted back extensions
    3 x 8 - 30kg

    Less Press
    3 x 10 - 140kg

    Single leg curls
    3 x 10 - 25kg

    Abs (not done these today as I was on a tight schedule)

    Crunches
    3 x 15 - 12kg

    Weight swing
    3 x 15 - 12KG

    Planks
    3 x 35s

    Calf raises (Not completed today)
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  8. #98
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    Week 21 Day 87 (Upper B)

    OHP
    3 x 5 - 45kg (FReally tough again, last rep was a bit poor but managed it)

    Flyes
    3 x 10 - 16kg

    Pull ups
    3 x 8 - 15kg

    Penlay Row
    3 x 8 - 65kg

    Face Pull
    3 x 13 - 40kg

    Tricep Press-over
    3 x 10 - 20kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  9. #99
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    Week 22 Day 88 (Upper A)

    Bench Press
    3 x 6 - 60

    Incline Bench Press
    3 x 9 - 45kg

    Lat Pulldown (Widegrip)
    3 x 9 - 55kg

    Bent Over Row
    3 x 9 - 67.5kg

    Cable Curls SS Reverse Flyes
    3 x 11 - 15kg / 3 x 11 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  10. #100
    Furniture Lifter Champ fluidZ's Avatar
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    OHP always giving every1 shtt.... I think I'm just going to do microload + maybe 4-6 rep range instead of usual F5 progress.... seems to be a frustrating lift to keep going up..
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  11. #101
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    Originally Posted by fluidZ View Post
    OHP always giving every1 shtt.... I think I'm just going to do microload + maybe 4-6 rep range instead of usual F5 progress.... seems to be a frustrating lift to keep going up..
    Yeah it's one that no matter how many times I reset I really struggle with
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  12. #102
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    Week 22 day 89 (Lower A)

    Squat
    3 x 6- 95kg

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 53kg

    Single leg curls
    3 x 11 - 25kg

    Abs:

    Crunches
    3 x 16 - 12kg

    Weight swing
    3 x 16 - 12KG

    Planks
    3 x 35s

    Calf raises (Not completed today)
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  13. #103
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    Originally Posted by ChrisWhite90 View Post
    Yeah it's one that no matter how many times I reset I really struggle with
    should go up when ya bulk tho
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  14. #104
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    Week 22 Day 90 (Upper B)

    OHP
    3 x 6/5/5 - 45kg (Reset)

    Flyes
    3 x 11 - 16kg

    Pull ups
    3 x 9 - 15kg

    Penlay Row
    3 x 9 - 65kg

    Face Pull
    3 x 13 - 40kg

    Tricep Press-over
    3 x 11 - 20kg



    Week 22 Day 91 (Lower B)

    Deadlift
    3 x 6 - 115kg

    (Walking)Lunges
    3 x 9- 24kg

    Leg Extensions
    3 x 11 - 25kg

    Leg curls
    3 x 11 - 23kg

    Cable Crunches
    3 x 16 - 75kg

    Calf raises
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  15. #105
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    Week 23 Day 92 (Upper A)

    Bench Press
    3 x 6 - 60

    Incline Bench Press
    3 x 9 - 45kg

    Lat Pulldown (Widegrip)
    3 x 9 - 55kg

    Bent Over Row
    3 x 9 - 67.5kg

    Cable Curls SS Reverse Flyes
    3 x 11 - 15kg / 3 x 11 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  16. #106
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    Week 23 day 93 (Lower A)

    Squat
    3 x 5- 95kg

    Weighted back extensions
    3 x 8 - 30kg

    Less Press
    3 x 10 - 140kg

    Single leg curls
    3 x 10 - 25kg

    Abs (not done these today as I was on a tight schedule)

    Crunches
    3 x 15 - 12kg

    Weight swing
    3 x 15 - 12KG

    Planks
    3 x 35s

    Calf raises
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  17. #107
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    Week 23 Day 94 (Lower B)

    Deadlift
    3 x 5/4/4 - 115kg (First time i've failed this since starting the program, pretty annoyed tbh)

    (Walking)Lunges
    3 x 8- 24kg

    Leg Extensions
    3 x 10 - 25kg

    Leg curls
    3 x 10 - 23kg

    Cable Crunches
    3 x 15 - 75kg

    Calf raises
    3 x 12 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  18. #108
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    Week 24 Day 94 (Upper A)

    Bench Press
    3 x 6 - 60

    Incline Bench Press (Failed)
    3 x 9/8/8 - 45kg

    Lat Pulldown (Widegrip)
    3 x 9 - 55kg

    Bent Over Row
    3 x 9 - 67.5kg

    Cable Curls SS Reverse Flyes
    3 x 11 - 15kg / 3 x 11 - 8KG
    Last edited by ChrisWhite90; 05-18-2018 at 01:27 AM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  19. #109
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    Week 24 day 95 (Lower A)

    Squat
    3 x 6- 95kg

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 140kg

    Single leg curls
    3 x 11 - 25kg

    Abs (not done these today as I was on a tight schedule)

    Crunches
    3 x 15 - 12kg

    Weight swing
    3 x 15 - 12KG

    Planks
    3 x 35s

    Calf raises
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  20. #110
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    Week 24 Day 96 (Upper B)

    OHP
    3 x 6 - 38kg (Reset)

    Flyes
    3 x 11 - 16kg

    Pull ups
    3 x 9 - 15kg

    Horizontal Row
    3 x 9 - 65kg

    Face Pull
    3 x 13 - 40kg

    Tricep Press-over
    3 x 11 - 20kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  21. #111
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    Week 24 Day 96 (Lower B)

    Deadlift
    3 x 5 - 115kg

    (Walking)Lunges
    3 x 9 - 24kg

    Leg Extensions
    3 x 11 - 25kg

    Leg curls
    3 x 11 - 23kg

    Cable Crunches
    3 x 16 - 75kg

    Calf raises
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  22. #112
    Registered User ChrisWhite90's Avatar
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    Week 25 Day 97 (Upper A)

    Bench Press
    3 x 5 - 62

    Incline Bench Press
    3 x 8 - 45kg

    Lat Pulldown (Widegrip)
    3 x 8 - 57kg

    Bent Over Row
    3 x 8 - 70kg

    Cable Curls SS Reverse Flyes
    3 x 10 - 16kg / 3 x 10 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  23. #113
    Registered User MynameisGregg's Avatar
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    Think your signature is a bit out of date. Great progress!!!
    ''This is my squat rack.... I have to defend it''
    -Greg. 2003
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  24. #114
    Registered User ChrisWhite90's Avatar
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    Week 25 day 98 (Lower A)

    Squat
    3 x 5- 97kg

    Weighted back extensions
    3 x 8 - 30kg

    Less Press
    3 x 10 - 56kg

    Single leg curls
    3 x 10 - 27kg

    Abs

    Crunches
    3 x 15 - 12kg

    Weight swing
    3 x 15 - 12KG

    Planks
    3 x 35s

    Calf raises
    3 x 12 - 92kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  25. #115
    Registered User ChrisWhite90's Avatar
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    Week 25 Day 99 (Upper B)

    OHP
    3 x 5 - 40kg

    Flyes
    3 x 10 - 16kg

    Pull ups
    3 x 8 - 13kg

    Horizontal Row
    3 x 8 - 52kg

    Face Pull
    3 x 12 - 42kg

    Tricep Press-over
    3 x 10 22kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  26. #116
    Registered User ChrisWhite90's Avatar
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    Week 25 Day 100 (Lower B)

    Deadlift
    3 x 5/4/5 - 120kg / 100kg (Really dissapointed in this, but I'm going back down to 100kg next week and building back up)

    (Walking)Lunges
    3 x 8 - 24kg

    Leg Extensions
    3 x 10 - 27kg

    Leg curls
    3 x 10 - 27kg

    Cable Crunches (Not done)
    3 x 16 - 75kg

    Calf raises (Not done)
    3 x 13 - 90kg

    Workout today was poor, but I had a crap nights sleep and someone forgot to put the A/C on in the gym and it so warm that I felt like I was about the pass out.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  27. #117
    Registered User ChrisWhite90's Avatar
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    Week 26 Day 101 (Upper A)

    Bench Press
    3 x 6 - 62

    Incline Bench Press
    3 x 9 - 45kg

    Lat Pulldown (Widegrip)
    3 x 9 - 57kg

    Bent Over Row
    3 x 9 - 70kg

    DB Cable Reverse Flyes
    3 x 11 - 14/14/10kg / 3 x 11 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  28. #118
    Registered User ChrisWhite90's Avatar
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    Week 26 day 102 (Lower A)

    Squat
    3 x 6- 97kg

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 56kg

    Single leg curls
    3 x 11 - 27kg

    Abs

    Crunches
    3 x 16 - 12kg

    Weight swing
    3 x 16 - 12KG

    Planks
    3 x 35s

    Calf raises
    3 x 13 - 92kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  29. #119
    Registered User ChrisWhite90's Avatar
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    Week 27 Day 103 (Upper A)

    Bench Press
    3 x 6 - 62

    Incline Bench Press
    3 x 9 - 45kg

    Lat Pulldown (Widegrip)
    3 x 9 - 57kg

    Bent Over Row
    3 x 9 - 70kg

    DB Cable Reverse Flyes
    3 x 11 -10kg / 3 x 11 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  30. #120
    Registered User ChrisWhite90's Avatar
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    Week 27 day 104 (Lower A)

    Squat
    3 x 6- 97kg

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 56kg

    Single leg curls
    3 x 11 - 27kg

    Abs

    Crunches
    3 x 16 - 12kg

    Weight swing
    3 x 16 - 12KG

    Planks
    3 x 35s

    Calf raises
    3 x 13 - 92kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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