11-08-2022, 02:48 AM
#121
Registered User
Yesterday cardio static bike. 15 minutes 130-140bpm
11-08-2022, 02:53 AM
#122
Registered User
Todays workout
Overhead press 1x6 @60kg (PR)
Dumbell shoulder press 1x7 @ 26kg dumbells
Seated row 2x5 @ 100kg (PR)
Leg press (upper pad) 1x10 @175kg
1x10 @ 180kg (PR)
Pec dec 1x8 @ 75kg
1x7 @ 86kg
Rear delt pec dec 1x10 @45kg
1x7 @ 52kg
Dumbell tricep extension 1x8 @ 18kg dumbells
Dumbell hammer curl 1x10 @ 14kg dumbells
Come home and did 20 minutes on static bike at 130-140bpm
Last edited by safcpaul; 11-08-2022 at 08:56 AM .
11-10-2022, 11:09 PM
#123
Registered User
Yesterdays workout
Dumbell bench 1x6 @ 42kg dumbells (nearly got a 7th)
1x4 @ 44kg dumbells
Dumbell row 1x8 @ 50kg dumbells
1x5 @ 50kg dumbells (grip going on these. Going to buy straps)
Leg press (lower pad) 1x9 @ 190kg (PR)
1x6 @ 190kg
Lat pulldown 1x7 @ 73kg
High cable chest fly 1x8 @ 14.7kg per side (PR)
11-15-2022, 08:04 AM
#124
Registered User
Workout on the 12th
overhead press 1x7 @60kg (PR)
1x3 @65kg
seated row machine 1x7@100kg (PR)
1X5 @ 105KG (PR)
Pec dec 1x9 @86kg (PR)
1X7 @93 KG (PR)
reverse pec dec (rear delt) 1x10 @52kg (PR)
1X7 @59KG (PR)
Dumbell overhead tricep extension 1x8 @18kg per arm (PR)
Dumbell hammer curl 1x8 @16kg
11-15-2022, 08:07 AM
#125
Registered User
yesterdays workout
dumbell bench press 2x5 @44kg dumbells
dumbell row 1x9 @50kg dumbells (PR)
1X7 @50KG dumbells
leg press lower pad 1x9 @200kg (PR)
V bar row 1x10 @59kg
1x8 @73kg
1x5 @79kg
dumbell fly 1x8 @ 16kg dumbells
1x8 @20kg dumbells
11-15-2022, 09:50 AM
#126
Registered User
Run today. Found it very hard. Wore my heart rate monitor and it got as high as 168bpm. Need to stick with running now and get that down asap
11-16-2022, 06:31 AM
#127
Registered User
Todays workout
Overhead press 1x5 @65kg
Dumbell shoulder press 1x5 @28kg dumbells
Seated row 1x6 @ 105kg (PR)
1x4 @ 110kg (PR)
Pec dec 1x9 @93kg (PR)
1x4 @ 100kg (PR)
Reverse pec dec 1x10 @59kg (PR)
1x5 @ 65kg (PR)
Leg press (upper pad) 1x12 @ 170kg
1x10 @ 190kg
Dumbell overhead tricep extension 1x9 @ 18kg per arm
Dumbell hammer curl 1x9 @ 16kg per arm
1x5 @ 18kg per arm
Lying leg curl 1x6 @59kg
Last edited by safcpaul; 11-19-2022 at 09:19 AM .
11-19-2022, 07:15 AM
#128
Registered User
Yesterday's workout
Dumbell bench press 1x3 @46kg dumbells (very close to locking out 4th)
1x9 @40kg dumbells (PR)
V bar row 1x8 @ 79kg (PR)
1x4 @86kg (PR)
Dumbell fly 1x8 @ 22kg Dumbells (PR)
1x6 @24kg dumbells (PR)
Lat pulldown 1x6 @73kg
1x7 @56kg
Dumbell curl 1x7 @ 16kg dumbbells
Leg press lower pad 1x10 @ 210kg
11-28-2022, 04:21 AM
#129
Registered User
havent been very motivated lately to update my log for the last week or so. Still kept going to the gym but started question wether i want to keep bulking or to cut. Decided id much rather be big and strong than lean at the moment and will keep bulking. head screwed back on. will post up the last week workouts to the log
11-28-2022, 04:24 AM
#130
Registered User
20th november
overhead press 1x7 @65kg
1x4@70kg
seated row machine 1x5 @110kg
leg press 1x8 @210k
1x7 @210k
pec dec 1x7 @ 100kg
1x3 @107kg
pec dec rear delt 1x9 @66kg
1x4 @ 73kg
11-28-2022, 04:26 AM
#131
Registered User
22nd november
dumbell bench 1x4 @46kg dumbells
1x8 @42kg dumbells
v bar row
1x7 @86kg
1x6 @86kg
dumbell fly
1x8 @24kg dumbells
1x5 @26kg dumbells
leg press 1x10 @210kg
1x5 @220kg
pull up 6,5
rope push down 1x7 @26kg
dumbell curl 1x8 @16kg dumbells
11-28-2022, 04:28 AM
#132
Registered User
24th november
dumbell shoulder press 1x5 @28kg dumbells
overhead press 1x2 @70kg
seated row machine 1x6 @100kg
1x8 @100kg
leg press 1x7 @220kg
1x5 @220kg
pec dec 1x7 @107kg
reverse pec dec (rear delt) 1x7 @73kg
abdominal machine 1x12 @45kg
1x10 @50kg
11-28-2022, 04:31 AM
#133
Registered User
26th november
flat dumbell bench press
1x3 @46kg dumbells
1x4 @44kg dumbells
1x8 @40kg dumbells
v bar row 1x8 @86kg
1x4 @93kg
dumbell fly 1x8 @26kg dumbells
1x5 @28kg dumbells
pull ups 6,5
leg press 1x12 @220kg
rope pushdown 1x12 @45kg
arm curl machine 1x12 @41kg
1x7 @41kg
abdominal machine 1x10 @54kg
1x7 @59kg
11-28-2022, 04:32 AM
#134
Registered User
yesterday went for a run. mix of walking and running. shins hurting. going to take time to adjust . current weight is 202.6lbs
11-28-2022, 09:10 AM
#135
Registered User
Todays workout
Dumbell shoulder press
1x5 @28kg dumbells
1x3 @30kg dumbells (PR)
Seated row 1x7 @110kg (PR)
1x11 @90kg (PR)
High cable chest fly 1x10 @14.7kg per side (PR)
Pec dec 1x4@113kg (PR)
Reverse pec dec 1x9 @73kg (PR)
1x4 @79kg (PR)
Leg press 1x10 @230kg (PR)
Calf machine 1x12 @ 113kg (PR)
Ab machine 1x12 @59kg (PR)
Dumbell tricep extension 1x9 @18kg dumbells
Dumbell hammer curl 1x12 @16kg dumbells
Head totally back in it. Great session and plenty good food. Lets hit some big numbers
11-30-2022, 06:36 AM
#136
Registered User
Went for another run yesterday. Legs still adjusting
Workout today
Dumbell bench 1x8 @42kg dumbells
1x6 @44kg dumbells (PR)
V bar row 1x6 @93kg (PR)
1x4 @93kg
Dumbell fly 1x8 @28kg dumbells
1x5 @30kg dumbells
Pull ups 7,5
Calf press machibe 1x12 @120kg (PR)
Arm curl machine 1x10 @45kg
1x7 @50kg
Tricep press 1x12 @77kg
1x6 @82kg
Abdominal machine 1x7 @64kg
12-02-2022, 09:04 AM
#137
Registered User
Dumbell shoulder press 1x4 @30kg dumbells (PR)
1x7 @ 26kg dumbells
High chest cable fly 1x11 @14.7kg per side (PR)
1x4 @ 17kg per side (PR)
Reverse pec dec (rear delt) 1x6 @79kg (PR)
1x4 @79kg
Seated row 1x7 @ 112.5kg (PR)
1x5 @ 115kg (PR)
Dumbell hammer curl 1x12 @18kg dumbells
Ab machine 1x6 @64kg
Had to rush through workout. Finished work then had to squeeze in a quick workout before getting daughter. Working loads of shifts for the foreseeable. Still decent session though
12-04-2022, 12:23 PM
#138
Registered User
Todays workout
Dumbell bench 1x6 @ 44kg dumbells
1x2 @ 48kg dumbells (PR)
V bar row 1x6 @93kg
1x9 @ 86kg (PR)
Dumbell fly 1x7 @30kg (PR)
Pull ups 1x7
Arm curl 1x9 @50kg (PR)
Tricep press 1x15 @ 82kg (PR)
1x12 @91kg (PR)
Decline sit ups 1x12
1x8 + 5kg
1x8 +10kg
12-06-2022, 12:40 PM
#139
Registered User
Loaded with cold but still did a workout
Dumbell shoulder press 1x4 @30kg dumbells
1x10 @ 24Kg Dumbells (PR)
Seated row 1x5 @ 117.5kg (PR)
1x3 @ 120kg (PR)
Pec dec 1x7 @113kg (PR)
Reverse pec dec (rear delt) 1x9 @79kg (PR)
Dumbell hammer curl 1x10 @20kg dumbells
Decline sit ups 1x12 + 15kg (PR)
1x6 + 25kg (PR)
12-11-2022, 12:27 PM
#140
Registered User
Had a few days off as ive had a bad cold. So used it as a rest.
Todays workout
Dumbell bench press 2x7 @42kg dumbells
Dumbell fly 1x7 @30kg dumbells
1x5 @30kg dumbells
Converging seated row 1x8 @73kg
1x8 @79kg
Lat pulldown 1x6 @66kg
1x8 @59kg
Dumbell curl 1x5 @18kg dumbells
1x6 @16kg dumbells
1 arm cable tricep extension 1x8 @10.2kg
1x8 @12.5kg
Weighted decline sit up 1x9 +25kg (PR)
1x6 +25kg
12-12-2022, 09:38 AM
#141
Registered User
Decided to seperate upper and lower as ive neglected legs for too long. So split will be upper/lower/rest repeat.
Todays workout
Front squat 1x6 @60kg
Romanian deadlift 1x6 @70kg
1x5 @ 80kg
Leg press 1x8 @175kg
Calf press machine 1x8 @127kg
1x8 @134kg (PR)
Lying leg curl 1x9 @59kg (PR)
1x4 @64kg
Leg extension machine 1x12 @ 59kg
1x10 @66kg
Decline sit up 1x10 +25kg
12-14-2022, 03:16 AM
#142
Registered User
Todays upper
Dumbell shoulder press 1x8 @26kg dumbells (PR)
1x5 @28kg dumbells
Seated row 1x9 @ 100kg (PR)
Pec dec 1x8 @ 113kg (PR)
1x4 @120kg (PR)
Reverse pec dec (rear delt) 1x6 @86kg (PR)
1x4 @86kg
Dumbell hammer curl 1x11 @20kg dumbells
1x6 @22kg dumbells
Decline sit up 1x11 + 25kg (PR)
Tricep press machine 1x20 @91kg (full stack)
12-18-2022, 05:39 AM
#143
Registered User
Lower from 2 days ago
Front squat 1x8 @60kg
Leg press 1x10 @175kg
1x7 @ 195kg
Calf press machine 1x13 @132kg
1x8 @136.3kg
Lying leg curl 1x8 @64kg
1x4 @ 68kg
Leg extension 1x12 @73kg
1x12 @79kg
Decline sit ups 1x12 + 25kg
1x7 + 25kg
12-18-2022, 05:47 AM
#144
Registered User
Yesterdays upper
Dumbell bench 2x6 @42kg dumbells
Low cable chest fly 1x5 @7.5kg per side
High cable chest fly 1x12 @12.5kg per side
1x4 @17.4kg per side (PR)
Lat pull down 1x10 @59kg
1x6 @66kg
Diverging lat pulldown 1x6 @59kg
Diverging seated row 1x7 @86kg (PR)
Diverging seated row (neutral) 1x5 @86kg
Tricep press 91kg (full stack) + 3.3kg @20 reps
Dumbell curl 1x6 @ 18kg dumbells
Calf press machine 2x12 @138.6kg (PR)
12-18-2022, 09:39 AM
#145
Registered User
Lower today
Calf press machine 1x15 @138.6kg
1x10 @138.6kg
Leg press 1x10 @195kg
1x7 @205kg
Lying leg curl 1x7 @68kg (PR)
1x5 @68kg
Leg extensions 1x12 @86kg
1x12 @93kg (PR)
Decline sit ups 1x13 +25kg (PR)
Hanging knee raises to failure
12-20-2022, 01:10 PM
#146
Registered User
Upper workout today
Dumbell shoulder press 1x6 @28kg dumbells (PR)
1x4 @30kg dumbells
Pec Dec 1x6 @120kg (PR)
Reverse pec dec 1x8 @ 86kg (PR)
Seated cable row 1x8 @ 93kg (PR)
Tricep press machine 1x15 @ 94. 3kg
Dumbell hammer curl 1x8 @22kg dumbells
Hanging knee raise 1x13
Hanging leg raise 1x5
12-21-2022, 12:34 PM
#147
Registered User
Todays lower
Leg press 1x10 @ 205kg
1x6 @215kg
Leg press calf raise 1x20 @175kg
1x15 @225kg
Leg extension 1x15 @100kg (PR)
1x11 @107kg (PR)
Lying leg curl 1x8 @68kg (PR)
1x10 @59kg (PR)
Decline sit up 1x15 +25kg (PR)
12-22-2022, 01:25 PM
#148
Registered User
Todays upper
Dumbell bench press 1x6 @44kg dumbells
1x5 @44kg dumbells
Lat pulldown 1x8 @66kg
Diverging row 1x8 @86kg (PR)
Diverging lat pulldown 1x8 @59kg (PR)
Dips 1x9
High cable chest fly 1x6 @17k per side (PR)
Low cable fly 1x7 @7.5kg per side (PR)
Cable Tricep extension 1x10 @12.5kg per arm (PR)
1x6 @ 14.7kg per arm
Dumbell curl 1x8 @18kg dumbells (PR)
1x3 @20kg dumbells
12-28-2022, 10:52 AM
#149
Registered User
Not been well over Christmas so had to take a few days off. Got back in gym yesterday
Yesterday's workout
Dumbell shoulder press 1x4 @30kg dumbells
Overhead press 1x2 @70kg
Pec dec 1x5 @120kg
Reverse pec dec 1x5 @93kg (PR)
High cable chest fly 1x8 @17kg (PR)
V bar row 1x4 @100kg (PR)
1x8 @86kg
Lat pulldown 1x6@66kg
Dumbell hammer curl 1x8 @22kg dumbells
Tricep Pushdown 1x8 @41kg
12-28-2022, 10:56 AM
#150
Registered User
Todays workout
Leg press 1x10 @215kg (PR)
1x5 @ 225kg (PR)
Leg press calf raise 1x20 @225kg (PR)
1x17 @255kg (PR)
Lying leg curl 1x9 @68kg (PR)
1x4 @73kg (PR)
Decline sit ups 1x14 + 25kg
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