Workout Journal

**ChrisWhite90** · 06-11-2018, 07:23 AM

Week 26 Day 105 (Upper B)

OHP
3 x 6 - 40kg

Flyes
3 x 11 - 16kg

Pull ups
3 x 9 - 13kg

Horizontal Row
3 x 9 - 52kg

Face Pull
3 x 13 - 42kg

Tricep Press-over
3 x 11 22kg

**ChrisWhite90** · 06-21-2018, 12:31 AM

Week 28 Day 106 (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 - 60kg

DB Cable Reverse Flyes
3 x 11 -10kg
3 x 11 - 8KG

**ChrisWhite90** · 06-21-2018, 02:32 PM

Week 28 day 107 (Lower A)

Squat
3 x 6- 100kg

Weighted back extensions
3 x 9 - 30kg

Less Press
3 x 11 - 59kg

Single leg curls
3 x 11 - 29kg

Abs

Crunches
3 x 16 - 14kg

Weight swing
3 x 16 - 14KG

Planks
3 x 35s

Calf raises (Not done as not equipment)
3 x 13 - 92kg

**ChrisWhite90** · 06-23-2018, 04:43 AM

Week 28 Day 108 (Upper B)

OHP
3 x 6 - 40kg

Flyes
3 x 11 - 16kg

Pull ups
3 x 9 - 13kg

Horizontal Row
3 x 9 - 36kg

Face Pull
3 x 13 - 41kg

Tricep Press-over
3 x 11 20kg

**ChrisWhite90** · 06-25-2018, 11:48 AM

Week 28 Day 109 (Lower B)

Deadlift
3 x 6 100kg (Really dissapointed in this, but I'm going back down to 100kg next week and building back up)

(Walking)Lunges
3 x 9 - 24kg

Leg Extensions
3 x 11 - 27kg

Leg curls
3 x 11 - 27kg

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

Calf raises (Not done)
3 x 13 - 92kg

**ChrisWhite90** · 06-30-2018, 09:23 AM

Week 29 Day 110 (Upper A)

Bench Press
3 x 5 - 65

Incline Bench Press
3 x 8 - 47kg

Lat Pulldown (Widegrip)
3 x 8 - 60kg

Bent Over Row
3 x 8 - 62kg

DB Cable Reverse Flyes
3 x 10-10kg
3 x 10 - 10KG

Week 29 day 111 (Lower A)

Squat
3 x 5 - 105kg

Weighted back extensions
3 x 8 - 30kg

Less Press
3 x 10 - 62kg

Single leg curls
3 x 10 -32

Abs

Crunches
3 x 16 - 15kg

Weight swing
3 x 16 - 15KG

Planks
3 x 35s

Calf raises (Not done as not equipment)
3 x 13 - 92kg

**ChrisWhite90** · 07-01-2018, 01:26 AM

Week 29 Day 112 (Upper B)

OHP
3 x 5 - 42kg

Flyes
3 x 10 - 16kg

Pull ups
3 x 8- 11kg

Horizontal Row
3 x 8 - 42kg

Face Pull
3 x 12 - 42kg

Tricep Press-over
3 x 10 22kg

**ChrisWhite90** · 07-01-2018, 04:47 AM

Week 29 Day 113 (Lower B)

Deadlift
3 x 5 105kg

(Walking)Lunges
3 x 8 - 26kg

Leg Extensions
3 x 10 - 29kg

Leg curls
3 x 10 - 31kg

leg raises
3 x 15 - 75kg

Calf raises
3 x 13 - 95kg

**ChrisWhite90** · 07-05-2018, 04:37 AM

Week 30 Day 113 (Upper A)

Bench Press (Dumbbells used today, barbell was in use)
3 x 6 - 28kb

Incline Bench Press
3 x 9 - 47kg

Lat Pulldown (Widegrip)
3 x 9 - 60kg

Bent Over Row
3 x 9 - 62kg

DB Cable Reverse Flyes
3 x 11-10kg
3 x 11 - 10KG

**ChrisWhite90** · 07-08-2018, 01:54 AM

Week 30 day 114 (Lower A)

Squat
3 x 6 - 105kg

Weighted back extensions
3 x 9 - 30kg

Less Press
3 x 11 - 62kg

Single leg curls
3 x 11 -29kg

Abs

Crunches
3 x 16 - 15kg

Weight swing
3 x 16 - 15KG

Planks
3 x 35s

Calf raises (Not done as not equipment)
3 x 13 - 92kg

**ChrisWhite90** · 07-08-2018, 06:39 AM

Week 30 Day 115 (Upper B)

OHP
3 x 6 - 42kg

Flyes
3 x 11 - 16kg

Pull ups
3 x 9 - 11kg

Horizontal Row
3 x 9 - 42kg

Face Pull
3 x 13 - 42kg

Tricep Press-over
3 x 11 22kg

**ChrisWhite90** · 07-14-2018, 10:17 AM

Week 30 Day 116 (Lower B)

Deadlift
3 x 6 105kg

(Walking)Lunges
3 x 9 - 26kg

Leg Extensions
3 x 11 - 29kg

Leg curls
3 x 11 - 31kg

leg raises
3 x 15 - 75kg

Calf raises
3 x 13 - 95kg

Week 31 Day 117 (Upper A)

Bench Press
3 x 5 - 67kg

Incline Bench Press
3 x 8 - 50kg

Lat Pulldown (Widegrip)
3 x 8 - 62kg

Bent Over Row
3 x 8 - 65kg

DB curls / Reverse Flyes (Not done due to time)
3 x 10-10kg
3 x 10 - 10KG

**ChrisWhite90** · 07-17-2018, 02:37 PM

Week 31 Day 118 (Upper B)

OHP
3 x 5 - 45kg

Flyes
3 x 10 - 16kg

Pull ups
3 x 8 - 9kg

Horizontal Row
3 x 8 - 45kg

Face Pull
3 x 12 - 45kg

Tricep Press-over
3 x 10 25kg

**ChrisWhite90** · 07-22-2018, 08:58 AM

Week 31 Day 119 (Lower B)

Deadlift
3 x 5 110kg

(Walking)Lunges
3 x 8 - 26kg

Leg Extensions
3 x 10 - 31kg

Leg curls
3 x 10 - 31kg

leg raises
3 x 15

Calf raises
3 x 12 - 95kg

**ChrisWhite90** · 07-22-2018, 08:59 AM

Week 32 Day 120 (Upper A)

Bench Press
3 x 6 - 67kg

Incline Bench Press
3 x 9 - 50kg

Lat Pulldown (Widegrip)
3 x 9 - 62kg

Bent Over Row
3 x 9 - 65kg

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

**ChrisWhite90** · 07-25-2018, 10:50 AM

Week 32 day 121 (Lower A)

Squat
3 x 6 - 95kg

Weighted back extensions
3 x 9 - 15kg

Less Press
3 x 11 - 62kg

Single leg curls
3 x 11 -29kg

Abs

Crunches
3 x 16 - 15kg

Weight swing
3 x 16 - 15KG

Planks
3 x 35s

Calf raises
3 x 13 - 95kg

**ChrisWhite90** · 07-27-2018, 02:37 PM

Week 32 Day 122 (Upper B)

OHP
3 x 6 - 45kg

Flyes
3 x 10 - 16kg

Pull ups
3 x 9 - 9kg

Horizontal Row
3 x 9 - 45kg

Face Pull
3 x 13 - 45kg

Tricep Press-over
3 x 11 25kg

**ChrisWhite90** · 08-07-2018, 12:26 PM

Back from a full week off from any lifting

Week 33 Day 123 (Upper A)

Bench Press
3 x 5 - 67kg

Incline Bench Press
3 x 8/6/8 - 50kg (FAIL)

Lat Pulldown (Widegrip)
3 x 8 - 62kg

Bent Over Row
3 x 8 - 65kg

DB curls / Reverse Flyes
3 x 10 -10kg
3 x 10 - 10KG

**ChrisWhite90** · 08-11-2018, 01:30 AM

Week 33 day 124 (Lower A)

Squat
3 x 5 - 95kg

Weighted back extensions
3 x 8 - 15kg

Less Press
3 x 10 - 62kg

Single leg curls
3 x 10 -29kg

Abs

Crunches
3 x 16 - 15kg

Weight swing
3 x 16 - 15KG

Planks
3 x 35s

Calf raises
3 x 12 - 95kg

Week 33 Day 125 (Upper B)

OHP
3 x 4 - 40kg

Flyes
3 x 10 - 16kg

Pull ups
3 x 8 - 9kg

Horizontal Row
3 x 8 - 45kg

Face Pull
3 x 12 - 45kg

Tricep Press-over
3 x 10 25kg

**ChrisWhite90** · 08-14-2018, 03:02 AM

Week 33 Day 126 (Lower B)

Deadlift
3 x 5 110kg

(Walking)Lunges
3 x 8 - 26kg

Leg Extensions
3 x 10 - 31kg

Leg curls
3 x 10 - 29kg

leg raises
3 x 15

Calf raises
3 x 12 - 95kg

**ChrisWhite90** · 08-14-2018, 03:03 AM

Week 33 Day 127 (Upper A)

Bench Press
3 x 6 - 67kg

Incline Bench Press
3 x 8/7/7 - 50kg (FAIL) (Reset next week)

Lat Pulldown (Widegrip)
3 x 9 - 62kg

Bent Over Row
3 x 9 - 65kg

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

**ChrisWhite90** · 08-18-2018, 03:49 AM

Week 33 day 128 (Lower A)

Squat
3 x 6 - 95kg

Weighted back extensions
3 x 9 - 15kg

Less Press
3 x 11 - 62kg

Single leg curls
3 x 11 -29kg

Abs

Leg raise
3 x 15

Crunches
3 x 15

Side bend 15kg
3 x 15 per side

Calf raises
3 x 13 - 95kg

Week 33 Day 129 (Upper B)

OHP
3 x 6 - 40kg

Flyes
3 x 11 - 16kg

Pull ups
3 x 9 - 9kg

Horizontal Row
3 x 9 - 45kg

Face Pull
3 x 13 - 45kg

Tricep Press-over
3 x 11 25kg

**ChrisWhite90** · 08-19-2018, 08:07 AM

Week 33 Day 129(Lower B)

Deadlift
3 x 6 110kg

(Walking)Lunges
3 x 9 - 26kg

Leg Extensions
3 x 11 - 29kg

Leg curls
3 x 11 - 29kg

leg raises
3 x 16

Crunches
3 x 16

Side bend
3 x 16

Calf raises
3 x 13 - 95kg

**ChrisWhite90** · 08-22-2018, 01:04 PM

Week 34 Day 130 (Upper A)

Bench Press
3 x 5 - 70kg

Incline Bench Press
3 x 8 - 40kg

Lat Pulldown (Widegrip)
3 x 8 - 64kg

Bent Over Row
3 x 8 - 67.5kg

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

**ChrisWhite90** · 08-25-2018, 08:00 AM

Week 33 day 128 (Lower A)

Squat
3 x 5 - 97.5kg

Weighted back extensions
3 x 8 - 15kg

Less Press
3 x 10 - 63kg

Single leg curls
3 x 10 -29kg

Abs

Leg raise
3 x 15

Crunches
3 x 15

Side bend 16kg
3 x 15 per side

Calf raises
3 x 13 - 95kg (Not done, due to time)

**ChrisWhite90** · 08-27-2018, 04:02 AM

Week 33 Day 130 (Upper B)

OHP
3 x 4 - 40kg

Cable Flyes
3 x 10 - 14kg (Much prefered doing these, less stress on my shoulders and more focus on my chest)

Pull ups
3 x 8 - 8.3kg

Horizontal Row
3 x 8 - 47.5kg

Face Pull
3 x 12 - 47kg

Tricep Press-over
3 x 10 27kg

**ChrisWhite90** · 08-30-2018, 09:13 AM

Week 35 Day 131 (Upper A)

Bench Press
3 x 6/6/5 - 70kg (FAIL)

Incline Bench Press
3 x 9 - 40kg

Lat Pulldown (Widegrip)
3 x 9 - 64kg

Bent Over Row
3 x 9 - 67.5kg

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

**ChrisWhite90** · 09-02-2018, 01:10 AM

Week 35 day 132 (Lower A)

Squat
3 x 6 - 97.5kg

Weighted back extensions
3 x 9 - 15kg

Less Press
3 x 11 - 63kg

Single leg curls
3 x 11/10/10 -30kg (FAIL)

Abs

Leg raise
3 x 15

Crunches
3 x 15

Side bend 16kg
3 x 15 per side

Calf raises
3 x 13 - 95kg (Not done, due to time)

Week 35 Day 133 (Upper B)

OHP
3 x 6 - 40kg

Cable Flyes
3 x 11 - 14kg

Pull ups
3 x 9/8/8 - 8.3kg (FAIL)

Horizontal Row
3 x 9 - 47.5kg

Face Pull
3 x 13 - 47kg

Tricep Press-over
3 x 11/10/10 27kg (FAIL)

**ChrisWhite90** · 09-04-2018, 01:19 PM

Week 35 Day 134(Lower B)

Deadlift
3 x 6 110kg

(Walking)Lunges
3 x 9 - 26kg

Leg Extensions
3 x 11 - 29kg

Leg curls
3 x 11 - 29kg

leg raises
3 x 16

Crunches
3 x 16

Side bend
3 x 16

Calf raises
3 x 13 - 95kg

**ChrisWhite90** · 09-04-2018, 01:20 PM

Week 36 Day 135 (Upper A)

Bench Press
3 x 5 - 70kg

Incline Bench Press
3 x 8 - 42kg

Lat Pulldown (Widegrip)
3 x 8 - 66kg

Bent Over Row
3 x 8 - 70kg

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

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