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  1. #121
    Registered User safcpaul's Avatar
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    Yesterday cardio static bike. 15 minutes 130-140bpm
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  2. #122
    Registered User safcpaul's Avatar
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    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 09:56 AM.
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  3. #123
    Registered User safcpaul's Avatar
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    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)
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  4. #124
    Registered User safcpaul's Avatar
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    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
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  5. #125
    Registered User safcpaul's Avatar
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    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
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  6. #126
    Registered User safcpaul's Avatar
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    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
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  7. #127
    Registered User safcpaul's Avatar
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    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 10:19 AM.
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  8. #128
    Registered User safcpaul's Avatar
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    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
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  9. #129
    Registered User safcpaul's Avatar
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    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
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  10. #130
    Registered User safcpaul's Avatar
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    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
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  11. #131
    Registered User safcpaul's Avatar
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    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
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  12. #132
    Registered User safcpaul's Avatar
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    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
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  13. #133
    Registered User safcpaul's Avatar
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    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
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  14. #134
    Registered User safcpaul's Avatar
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    yesterday went for a run. mix of walking and running. shins hurting. going to take time to adjust . current weight is 202.6lbs
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  15. #135
    Registered User safcpaul's Avatar
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    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
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  16. #136
    Registered User safcpaul's Avatar
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    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
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  17. #137
    Registered User safcpaul's Avatar
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    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
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  18. #138
    Registered User safcpaul's Avatar
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    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
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  19. #139
    Registered User safcpaul's Avatar
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    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)
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  20. #140
    Registered User safcpaul's Avatar
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    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
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  21. #141
    Registered User safcpaul's Avatar
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    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
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  22. #142
    Registered User safcpaul's Avatar
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    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)
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  23. #143
    Registered User safcpaul's Avatar
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    safcpaul is offline
    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
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  24. #144
    Registered User safcpaul's Avatar
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    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)
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  25. #145
    Registered User safcpaul's Avatar
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    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
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  26. #146
    Registered User safcpaul's Avatar
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    safcpaul is offline
    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
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  27. #147
    Registered User safcpaul's Avatar
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    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)
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  28. #148
    Registered User safcpaul's Avatar
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    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
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  29. #149
    Registered User safcpaul's Avatar
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    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
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  30. #150
    Registered User safcpaul's Avatar
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    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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