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
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Thread: Workout Journal
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04-10-2018, 07:18 AM #91
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04-12-2018, 12:17 PM #92
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 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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04-13-2018, 12:42 PM #93
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 - 20kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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04-15-2018, 06:32 AM #94
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04-15-2018, 06:35 AM #95
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04-17-2018, 02:09 PM #96
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04-19-2018, 11:05 AM #97
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 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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04-21-2018, 05:21 AM #98
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 - 20kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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04-24-2018, 01:18 PM #99
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04-25-2018, 02:59 AM #100
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04-25-2018, 11:37 AM #101
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04-25-2018, 11:11 PM #102
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 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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04-25-2018, 11:52 PM #103
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04-29-2018, 10:32 AM #104
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 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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05-10-2018, 11:05 AM #105
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05-10-2018, 01:40 PM #106
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 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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05-13-2018, 05:13 AM #107
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 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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05-16-2018, 08:37 AM #108
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 - 8KGLast edited by ChrisWhite90; 05-18-2018 at 12:27 AM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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05-18-2018, 12:28 AM #109
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 - 90kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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05-20-2018, 02:13 PM #110
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05-21-2018, 11:23 PM #111
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05-22-2018, 02:37 PM #112
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05-22-2018, 02:50 PM #113
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05-25-2018, 11:07 AM #114
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 - 92kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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05-26-2018, 04:26 AM #115
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05-28-2018, 07:56 AM #116
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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05-29-2018, 01:15 PM #117
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05-30-2018, 12:58 PM #118
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 - 92kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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06-07-2018, 12:53 PM #119
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06-09-2018, 10:05 AM #120
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 - 92kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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