Registered User
Shoulder press
10kg 2x12
20kg 1x10
30kg 2x5
47kg 10,10,8, +37kg drop Set
Incline lat raises 6kg
3x12
Shrugs 70kg
17,15,15
Standing db curls 15kg
3x12
Db skull crushers 12.5kg
8,7,7
Narrow grip bench 71kg
4x5
Chins
3x10
40 min cardio later this evening
Registered User
Bench
10kg 2x12
30kg 1x10
50kg 2x5
71kg 3x12
Chins (Weighted +8kg)
8,8,8
Decline press up +30kg
3x6
1 arm bb row +35kg
3x7
Flyes 17.5kg db
3x8
Seated row 52kg
3x12
Superset
Dips (Weighted +8kg) 10,10,8
Shrugs 60kg 3x10
May do 40 mins cardio later haven’t decided yet.
Registered User
Saturdays workout below. Skipped cardio today as I’ve had to do it before this workout and I wanted to save my legs...
Squats
20kg 1x10
40kg 1x5
60kg 1x5
90kg 1x5
110kg 4x5
Calf raises 95kg
3x17
Kneeling hamstring curls
3x8
Decline abs +5kg plate overhead
5x12
Registered User
Unusual had a few drinks last night very very rarely have a drink these days but when I woke up this morning I remembered why lol.
I didn’t let it disrupt my routine though still got up as planned and done my 40 mins cardio at 8am this morning.
Came back and done this this evening
Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
55kg 5,4,4,4
Lat raises
6kg 1x20
8kg 1x10
10kg 1x5
Done this continuously then had 3 min break and then reversed it.
Bb front raises 16kg
3x12
Narrow grip bench 72kg
4x5
Bicep curls 15kg db
3x10 +10kg db drop Set
Dips & chins super set
3x8 both
Registered User
Day off yesterday still doing a 3 days on and 1 day off cycle.
Bench
10kg 2x12
30kg 1x110
50kg 2x5
75kg 11,10,10 +55kg drop set
Chins (Weighted +10kg)
7,6,5
Decline press up +25kg
10,9,7
1 arm bb row +32kg
3x10
Flyes 17.5kg db
3x9
Seated row 60kg
3x8
40 mins cardio to follow this
Registered User
Today’s workout which I’ll follow up with 40 mins cardio
Squats
20kg 1x10
40kg 1x10
60kg 1x10
80kg 1x10
105kg 3x12
Calf raises 95kg
3x20
Kneeling hamstring curls
3x8
Decline sit ups holding 5kg plate
5x12
Registered User
Shoulder press
10kg 2x12
20kg 1x10
30kg 2x5
47kg 3x10
Lat raises
6kg 1x20
8kg 1x10
10kg 1x5
Continuous then 3 min break then again but reversed
Shrugs 70kg
3x17
Bicep curls zbar +31kg
3x12
Skull crushers zbar+25kg
3x8
Superset
Dips +10kg
Chins
3x8 both
40 min cardio to follow
Registered User
Completed 40 mins cardio yesterday. Just weight training today.
Bench 90kg
10kg 2x12
30kg 1x10
50kg 1x7
60kg 1x5
90kg 4,4,3,3, +80kg drop set
Chins 10kg Weighted
7,7,6
Decline press up +30kg
3x8
Seated row 53kg
3x12
Flyes 17.5kg
3x10
1 arm db row 17.5kg
3x12 (much to light butthis was heaviest db I’ve got, back to brows from now on)
Really pleased with my bench it wasn’t that long ago 90kg was my 1rm.
Registered User
Not the best workout today had to cut it a little bit short. Done my 40 mins cardio first thing this morning still. Then back for this this afternoon.
Squats
20kg 1x5
40kg 1x5
60kg 1x5
80kg 1x5
Split squats 55kg 3x8
Calf raises 100kg
3x15
Decline 5kg weighted sit ups
5x12
09-03-2018, 08:24 AM
#100
Registered User
Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
44kg 3x12 +34kg drop set
Lat raises 10kg db’s
3x12 +6kg drop set
Bb front raises 17kg
3x12
Bench dips (Weighted +30kg)
3x12
10kg bb curls
3x30
Narrow grip bench 73kg
4x5
40 mins cardio later tonight
09-05-2018, 06:51 AM
#101
Registered User
Bench
10kg 2x12
30kg 1x10
60kg 2x5
77kg 3x8 +57kg drop set
Chins +12.5kg
4x5
Decline press up +25kg
10,10,9
Seated row 65kg
4x5
Dips for chest +10kg
3x7
1arm bb row +32kg
3x10
10kg bar curls
3x30
40 mins cardio later tonight
09-06-2018, 10:47 AM
#102
Registered User
Squats
20kg 1x10
40kg 1x8
60kg 1x5
80kg 3x16
Calf raises 100kg
3x17
Split squats 40kg
3x8
Lying db hamstring curls 8kg
12,12,15
40 mins cardio will be done soon after this
09-09-2018, 01:39 AM
#103
Registered User
Forgot to put Fridays work out in...
Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
56kg 4,4,4,4
Shrugs 70kg
3x20
Lat raises 10kg
3x12 +6kg drop set
Bicep curls 15kg db
3x12
Narrow grip bench 74kg
5,5,5,4
Skulls 15kg db (dropping behind head)
3x12
Curls 10kg bar
35,35,30
09-10-2018, 07:31 AM
#104
Registered User
Going to start tightening up the diet from today. I think I’ve been just taking the bulk in the last few weeks a bit too far lol.
So just get back into the range I should be in again.
Today’s weights session & I’ll do 40 mins cardio later tonight.
Bench
20kg 2x12
30kg 1x10
50kg 1x7
75kg 11,11,9
Pull ups
8,7,7
Dips for chest +12.5kg
4x5
Seated wide grip row 54kg
3x12
Flyes 17.5kg
3x11
Narrow grip seated row 54kg
3x12
Curls 10kg bar
35,35,30
09-11-2018, 09:40 AM
#105
Registered User
Not sure if I’m getting quite the right frequency/volume on my legs. They do feel constantly drained of energy but I do a lot of cardio with them as well. Something to think about.
Squats
20kg 1x10
40kg 1x10
60kg 1x10
100kg 3x8
Calf raises 100kg
3x20
Lying Hamstring curls 8kg db
3x15
40 mins cardio will be nailed at the end of the day too
09-12-2018, 07:40 AM
#106
Registered User
Shoulder press
10kg 2x12
20kg 1x10
30kg 2x5
47kg 11,10,10
Lat raises 10kg
3x13 +6kg drop set
Shrugs 70kg
3x20
Bicep curls 17.5kg db
8,8,9
Tri dips +12.5kg
3x8
Skulls 17.5kg db behind head
12,12,15
10kg bar bicep curls
3x35
Onto 40 mins cardio later
09-14-2018, 04:01 PM
#107
Registered User
I’m struggling a little bit at the moment. I’m feeling under the weather and think I’m starting to burn out. I may have to reconsider my split. At the moment on my 3 day cycle I’m hitting the same muscle every 5 days.
I know this type of routine is for people with very good recovery and I’ve been doing it for 4 months now. I continually feel absolutely shattered and my body feels wrecked most of the time. I know I do too much cardio as well but it’s my job so hard to avoid.
Think I’ll just wait till I’ve shifted this cold and possibly change to a routine where I hit the same muscle groups every six days.
Anyway felt as rough as today but managed a basic full body workout. Knew this would mean I could have tomorrow off.
Decided to do 60% of my 1 rpm for 20 reps to keep things lighter as well. Altho I was feeling so weak today I couldn’t get past 10 reps on my squatting.
Bench
10kg 2x15
30kg 1x10
40kg 1x7
60kg 20,12,13
Seated row 45kg
20,20,12
Squats 70kg
20kg 1x10
40kg 1x7
60kg 1x5
70kg 3x10
Shoulder press
10kg 1x12
20kg 1x8
35kg 20,13,12
Still managed to do 40 mins cardio after this again it felt a bit half hearted today.
Need to have a good think
09-20-2018, 11:02 AM
#108
Registered User
Completed another full body workout on Monday which I forgot to update on here.
Back to my split today still don’t feel too great but trying to march on.
Bench
20kg 2x20
30kg 1x10
50kg 2x7
75kg 11,10,8
Chin ups +12.5kg
6,5,5,5.
Dips for chest +12.5kg
6,5,5,5,
Seated wide grip row 55kg
12,12,12,
Flyes 17.5kg
11,11,12,
Narrow grip seated row 55kg
12,12,12,
09-22-2018, 10:28 AM
#109
Registered User
40 mins cardio this morning and then onto this early evening.
Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
57kg 4,4,2,3
Lat raises
6kg x20
8kg x10
10kg x5
Continuous then 3 minute break then reversed
Shrugs 72kg
3x15
Bicep curls - zbar +32kg
12,12,10
Narrow grip bench 75kg
4,3,4,4
Tri dips
18,18,16
10kg bar curls (one set)
50
09-24-2018, 05:24 AM
#110
Registered User
Day off yesterday....
Back to it today, this weight session then I’ll be doing 40 mins cardio later.
Bench
20kg 2x12
40kg 1x10
60kg 2x5
80kg 1x2
91kg 3,3,3,2
Pull ups
8,7,7
Decline press up +25kg
10,9,7
Narrow grip seated row 60kg
3x8
Flyes
10kg 1x12
17.5kg 3x12
Wide grip seated row 60kg
3x8
09-25-2018, 09:40 AM
#111
Registered User
Squats
Bodyweight 1x10
20kg 1x10
40kg 1x10
60kg 1x10
80kg 1x10
100kg 3x10
Calf raises 100kg
3x20
Hamstring curls db
8kg 1x15
10kg 3x15
40 mins cardio tonight
09-26-2018, 07:35 AM
#112
Registered User
Shoulder press 45kg
10kg 2x12
20kg 1x10
30kg 1x5
45kg 12,12,10
Lat raises 10kg 12,12,12
&
Front raises 6kg 12,12,12
Bicep curls 17.5kg db
9,9,9
Tri dips +12.5kg
9,9,9,
Hammer curls 15kg (arms same time)
3x10
Skull crushers 20kg plate (dropping behind head)
3x12
40 mins cardio later
Day off tomorrow
09-28-2018, 09:03 AM
#113
Registered User
Just done some light cardio yesterday for 40 mins. Back on it today for day 1 of my 3 day cycle. Will do 40 mins cardio afterwards.
Bench 77kg
20kg 2x12
40kg 1x8
50kg 1x5
77kg 9,9,9,
Chins +15kg
5,4,4,4,
Decline press up +25kg
10,10,9,
Narrow grip seated row 65kg
8,8,8,
Incline Flyes
10kg 1x10
17.5kg 8,8,8,
Wide grip seated row 65kg
8,8,8
09-30-2018, 09:18 AM
#114
Registered User
40 mins cardio this morning then onto the weights this afternoon
Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
50kg 3x8
Lat raises
4kg 1x20
6kg 1x15
10kg 1x5
(All without stopping then 3 min break then reversed)
Shrugs 72kg
3x17
Hammer curls 15kg
3x10
Narrow grip bench 76kg
5,4,4,4
10kg bar curls
45,30,30
10-02-2018, 09:59 AM
#115
Registered User
Day off from weight training yesterday but completed 40 mins hard cardio.
Back on the weights today but no cardio because my knee is playing up. Very concerned about my leg training cos my knee keeps playing up.
Today’s workout
Bench
20kg 2x12
40kg 1x8
50kg 1x5
73kg 12,11,10,
50kg drop set
Pull ups +6kg
3,3,3,3,
Dips for chest +12.5kg
6,6,6,5,
Narrow grip seated row (feet behind) 45kg
12,12,12,
Flyes
17.5kg 1x12
15kg 1x8
12.5kg 1x5
Wide grip seated row (feet behind)
45kg
12,12,12,
10-05-2018, 06:12 AM
#116
Registered User
Struggling with a knee injury at the moment haven’t been able to do my cardio and even worse I’ve already missed a couple of legs days.
This was yesterdays workout
Shoulder press
10kg 2x12
20kg 1x10
35kg 1x5
54kg 4x5
Lat raise
12.5kg 1x5
10kg 1x10
X3
Upright row 32kg
12,12,12,
Bicep curls 17.5kg db
10,10,9,
Tri dips +15kg
8,8,8,
Hammer curls 15kg
12,10,10,
Skull crushers 25kg plate (dropping behind head)
8,8,8,
10-06-2018, 10:58 AM
#117
Registered User
Knee still not right but feeling slightly better but still no cardio today or leg day tomorrow.
Pleased with my bench today. Last time I had a go at 85kg I didn’t get the 4x5 out. But I kept adding weight to my 4x5 day regardless and the reps kept dropping but it’s paid off cos I went back on it today and bingo nailed it.
Bench
10kg 2x15
20kg 1x12
40kg 1x8
60kg 1x5
85kg 5,5,5,5,
Chins 10kg Weighted
7,7,7,
Decline press up bw
20,20,20,
Narrow grip seated row (feet behind) 50kg
10,10,10,
Flyes
17.5kg 1x10
15kg 1x10
12.5kg 1x10
Wide grip seated row (feet behind)
50kg
10,10,10
10-09-2018, 03:22 PM
#118
Registered User
This is my workout from yesterday which I again forgot to put up
Shoulder press
10kg 2x12
20kg 1x10
30kg 1x8
45kg 12,12,11
Lat raises
12.5kg 1x5
10kg 1x10
X3
Shrugs 72kg
3x20
Curls z bar +32kg
12,12,11
Tri dips +17.5kg
4x5
Hammer curls (same time) 17.5kg
4x5
10-11-2018, 06:54 AM
#119
Registered User
Yesterday’s workout below. No cardio still and no leg day today. Getting concerned about the knee now tho. Feels better but still not ready for any exercise on it yet
Bench
20kg 1x12
40kg 1x10
60kg 1x5
78kg 8,8,8
58kg drop set 8
Pull ups
8,8,8,
Dips for chest +10kg
8,8,8,
Narrow grip seated row (feet behind) 50kg
11,11,11,
Flyes
17.5kg 1x12
15kg 1x12
12.5kg 1x12
Wide grip seated row (feet behind)
50kg
11,11,12
10-12-2018, 03:13 PM
#120
Registered User
Knee still no good I think it’s ITB syndrome so nothing I can do but wait for it to heal.
Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
50kg 9,9,8,
Lat raises
4kg 1x20
6kg 1x15
10kg 1x5
(All without stopping then 3 min break then reversed)
Alternate front raises 6kg db
15,15,15,
Hammer curls 15kg
12,12,12,
Tri dips +15kg
9,9,9,
Bicep curls 17.5kg db
12,12,10,
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