Todays workout
Dumbell bench 1x6 @44kg dumbells
1x4 @46kg dumbells
Lat pulldown 1x8 @66kg
Underhand lat pulldown 1x8 @66kg
Dips 1x12
High cable chest fly 1x9 @17kg per side (PR)
Low cable fly 1x9 @7.9kg per side (PR)
Diverging seated row 1x5 @93kg (PR)
Dumbell curl 1x5 @20kg dumbells
Cable tricep extension 1x10 @ 14.7kg per arm (PR)
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Thread: Safcpauls lean bulk journal
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12-31-2022, 11:22 AM #151
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01-05-2023, 02:02 AM #152
Mondays workout
Dumbell shoulder press 1x5 @30kg dumbells (PR)
Pec dec 1x6 @120kg (PR)
Reverse pec dec 1x6 @93kg (PR)
Underhand dumbell row 1x7 @40kg dumbells
1x7 @44kg dumbells
High cable chest fly 1x8 @17kg per side
Low cable chest fly 1x9 @7.9kg per side
Tricep Pushdown 1x10 @41kg
1x7 @45kg
Dumbell hammer curl 1x8 @24kg dumbells
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01-05-2023, 02:07 AM #153
Yesterday's workout
Dumbell bench press 1x5 @46kg dumbells (PR)
1x3 @48kg dumbells (PR)
High cable chest fly 1x7 @17.5kg per side
Low cable chest fly 1x8 @7.9kg per side
Lat pulldown 1x7 @66kg
Underhand lat pulldown 1x7 @66kg
Diverging lat pulldown 1x7 @66kg
Diverging seated row 1x5 @93kg
Rope pushdown 1x5 @36kg
Dumbell curl 1x6 @20kg
Within touching distance of my goal of benching the 50k dumbells. (the biggest in the gyn)
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01-05-2023, 05:18 AM #154
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01-08-2023, 02:49 AM #155
Thanks bud. I train by myself so it's just much easier to go for the dumbells rather than getting someone to spot me. Plus ive had it in my head for a while that i want to bench the biggest dumbells in the gym. Judging by my dumbells, i wreckon i could put up 110kg for a couple reps on the bench. Will test it soon before i cut for curiosity purposes. Think another month of pushing up the weights and then I'll cut. Ive got a picture at the start of this log from my last cut so it will be interesting to compare to the end of my next cut
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01-08-2023, 03:44 PM #156
I train alone too (at home) - I have the safety bars set to a height where they don't interfere with my bench and stop the barbell from crushing my throat!
How do you find getting the dumbbells into position? I always do the dumbbell bench for higher reps (8-15) because I find heavy dumbbells a bit unwieldy.
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01-09-2023, 12:34 AM #157
Safety bars would be great. I just never figured out how to set them in order to still bring the bar to my chest. Dumbells i stand up on the bench and sit behind them and then i get them on my knees. When i get them on my knees, i then retract my shoulders and lie back with the weight. My starting position is with the dumbells on my chest. Always done it this way so im very strong in a deadstop position
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01-09-2023, 07:27 AM #158
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01-11-2023, 02:44 AM #159
Todays workout
Dumbell shoulder press 1x3 @32kg dumbells (PR)
1x7 @ 28kg dumbells (PR)
Reverse pec dec 1x9 @86kg (PR)
Pec dec 1x4 @127kg (PR)
Neutral grip lat pulldown 1x7 @66kg
Cable tricep extension 1x6 @ 17kg per arm (PR)
Dumbell hammer curl 1x9 @24kg dumbells
Full of cold but still did a workout albeit a bit less than usual. Weights still going up
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01-15-2023, 07:19 AM #160
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01-16-2023, 04:33 AM #161
Decided im now going to start cutting. Getting a bit sick of piling food into myself so it's time to cut to see if ive built some muscle. Current weight is roughly 205lbs. I expect to drop a few lbs this first week from just decreasing the food.
Todays workout
Dumbell shoulder press 1x6 @28kg dumbells
1x4 @30kg dumbells
Reverse pec dec 1x7 @93kg
Pec dec 1x5 @127kg (PR)
Neutral grip lat pulldown 1x8 @66kg
1x4 @73kg
Converging chest press 1x5 @79kg
Decline sit ups 1x15 + 25kg
1x10 +25kg
Dumbell hammer curl 1x10 @24kg dumbells
Tricep press machine (full stack x25 reps)
10 minutes stairmaster to finish
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01-18-2023, 02:57 AM #162
Todays workout
Dumbell bench 1x6 @44kg dumbells
High cable chest fly 1x7 @17kg per side
Underhand lat pulldown 1x7 @66kg
Cable row 1x6 @79kg (PR)
Dumbell curl 1x7 @20kg dumbells
Tricep Pushdown 1x12 @41kg
Decline sit up 1x16 + 25kg (PR)
5 minutes hiit to finish
Really quick workout. Was in a rush. Now off to work
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01-21-2023, 12:27 PM #163
Todays workout
Dumbell shoulder press 1x6 28kg dumbells
Cable row (wider grip) 1x7 @66kg
1x6 @73kg
Diverging chest press 1x7 @79kg (PR)
Neutral grip lat pulldown 1x7 @66kg
1x4 @73kg
Low cable fly 1x10 @7.9kg (PR)
1x5 @ 10.2kg (PR)
High cable fly 1x5 @17kg
Cable tricep extension 1x7 @17kg per arm
Dumbell hammer curl 1x6 @26kg dumbells
Hanging knee raise 1x10
Hanging leg raise 1x5
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01-25-2023, 03:11 AM #164
Yesterday's workout
Dumbell bench press 1x5 @44kg dumbells
1x4 @44kg dumbells
Converging chest press 1x6 @79kg
Diverging seated row 1x6 @93kg
Underhand lat pulldown 1x8 @66kg
Pull ups 1x5 (was fatigued before starting these)
Dumbell curls myo reps
Tricep Pushdown 1x9 @45kg
Decline sit up 1x16 + 25kg
Weight down about 7lbs from eating less. When cutting i find pushing strength is the hardest to maintain. Will keep fighting to keep as much strength as possible
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02-03-2023, 06:51 AM #165
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02-03-2023, 06:53 AM #166
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02-03-2023, 06:54 AM #167
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02-03-2023, 06:58 AM #168
yesterdays workout
dumbell bench 2x4 @44kg dumbells
barbell squat 1x5 @67.5kg
1x5 @70kg
cable row (neutral grip ) 1x5 @73kg
cable row (wide grip) 1x6 @73kg
hanging knee raises 1x17
arm curl machine 1x8 @50kg
currently cutting, trying to fight to maintain as much strength as possible and also added squats and deadlifts to try and get a base for them. weight is currently at 194lbs so im dropping weight quickly. last cut i did i ended up 177lbs so will be interesting to compare to see the difference when i get close to that again
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