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
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Results 271 to 292 of 292
Thread: Workout Journal
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08-01-2019, 02:09 AM #271Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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08-03-2019, 08:00 AM #272Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 8/10Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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08-14-2019, 10:13 PM #273Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 8/10Last edited by ChrisWhite90; 08-14-2019 at 10:50 PM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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08-19-2019, 10:13 PM #274Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 70kgLast edited by ChrisWhite90; 08-19-2019 at 10:22 PM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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08-22-2019, 04:26 AM #275Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 0kgLast edited by ChrisWhite90; 08-22-2019 at 05:25 AM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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08-25-2019, 06:25 AM #276Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 60kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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08-26-2019, 10:16 PM #277Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 9/11Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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08-30-2019, 05:11 AM #278Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 70kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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09-02-2019, 05:36 AM #279Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 0kgLast edited by ChrisWhite90; 09-02-2019 at 06:01 AM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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09-04-2019, 10:25 PM #280Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 60kgLast edited by ChrisWhite90; 09-04-2019 at 10:55 PM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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09-09-2019, 03:57 AM #281Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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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09-11-2019, 01:15 AM #282Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 75kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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09-18-2019, 01:12 AM #283Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 0kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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09-22-2019, 10:24 PM #284Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 62kgLast edited by ChrisWhite90; 09-22-2019 at 10:49 PM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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09-27-2019, 05:36 AM #285Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 9Last edited by ChrisWhite90; 09-27-2019 at 06:12 AM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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10-06-2019, 10:12 PM #286Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 8Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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10-09-2019, 06:48 AM #287Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 75kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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10-10-2019, 01:15 AM #288Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 0kgLast edited by ChrisWhite90; 10-10-2019 at 01:34 AM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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10-15-2019, 10:23 PM #289Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 62kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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10-30-2019, 03:04 AM #290Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 8Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-11-2019, 01:17 AM #291Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 8Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-21-2019, 01:17 AM #292Registered User
- Join Date: Jun 2013
- Age: 34
- Posts: 321
- Rep Power: 136
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 - 50kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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