28/8/2011

Arms

Chin ups
3 x 12


Incline bench DB curls
4 x 10 x 25lbs


Straight bar cable curls
4 x 10 x I have no idea what the weight was, plates were jutlst numbered. I had it at #4.


Surfing the rack
3 x to failure x 45lbs/40lbs/35lbs/30lbs/25lbs/20lbs


Close grip bench press
5 x 10 x smith machine bar + 50kg (bar felt heavier than a regular smith bar, felt like about 15kg)


Overhead DB extensions
5 x 10 x 25lbs


Lying 2-arm tricep extensions
5 x 10 x 15lbs



On holiday in Phuket right now. Got to the resort gym to get a workout in. Was pretty impressed with it, equipped with a 5-50lbs set of DBs, a smith machine + ~100kg of Ivanko plates and 3 cable machines. Like hell I'll miss a workout even if I'm holiday

This post has been edited by -Dan: Aug 30 2011, 04:32 PM

30/8/2011

Abs

Swiss ball side crunches x 12 per side
Hanging knee raises x 12 per side
Regular crunches x 25

Did 5 circuits with 15 seconds rest between circuits.

1/9/2011


Shoulders


Seated DB shoulder press on swiss ball
5 x 15 x 8kg


Seated side lateral raises on swiss ball
5 x 12 x 8kg


Standing front DB raises (both arms together)
5 x 12 x 8kg



Gym's still not open so I'm getting some training done at home with what I have lying around.

2/9/2011

Arms


Chin ups
5 x 10 x BW


Reverse EZ bar curls
5 x 15 x EZ bar+11kg


Regular EZ bar curls
5 x 15 x EZ bar+11kg



Overhead tricep extensions (sitting on swiss ball)
5 x 12 x EZ bar+11kg


Lying alternate arm DB tricep extensions (on swiss ball)
5 x 12/10 x 10kg


Alternate arm tricep pulldowns (tied my exercise band to my pullup bar and rolled it round 2/3 times to increase the resistance)
5 x 12


Band curls (held the band around halfway down to increase resistance)
1 x 31

Pushups (feet on swiss ball)
1 x I forgot to count, but I think it was 27 or 28



Gym's still closed today, so I'm making use of what I have at home. I usually do legs on Fridays but my knees weren't feeling all too good, so I did arms which is supposed to be for tomorrow, but I'll be out tomorrow so yeah. Got a hell of a pump.

This post has been edited by -Dan: Sep 2 2011, 08:40 PM

5/9/2011

Back


Wide grip pullups
3 x 10 x BW


V-grip pulldowns
2 x 11 x 140lbs
1 x 9 x 140lbs
2 x 11 x 130lbs


Two-arm DB rows
5 x 10 x 25kg


Wide grip pulldowns
5 x 10 x 100lbs


Gym's open again!

6/9/2011

Chest


BB bench press
2 x warmup x empty bar

2 x 12 x 60kg
1 x 5 x 80kg
1 x 4 x 80kg
1 x 9 x 70kg


Incline DB bench press
5 x 10 x 25kg


Incline DB flyes
5 x 10 x 17.5kg


Switching things up from now on. A little less volume than usual, but increasing the intensity with shorter rest times. We'll see how this works out.

+

3 hours of futsal in the evening.

This post has been edited by -Dan: Sep 6 2011, 11:29 PM

7/9/2011

Shoulders


Seated BB shoulder press
2 x warmup x empty bar
5 x 12 x 40kg


Side lateral cable raise
5 x 12 x 15kg


Rope upright rows
5 x 12 x 50kg


CNS is fried from futsal last night. Muscles aren't firing properly at all today, so I kept it light but kept rest time low.

9/9/2011

Legs


Front squats
2 x warmup x empty bar

2 x 12 x 60kg
2 x 8 x 70kg
1 x 12 x 60kg


Leg extensions
5 x 12 x 120lbs


Leg curls
7 x 12 x 120lbs


Calve raises on leg press machine
5 x 15 x 120kg



Good workout, but shitty aftermath. Puked out my dinner and PWO shake when I was walking to my car after training. Looks like low rest time and leg training doesn't go together very nicely.

10/9/2011

Arms


Standing BB curl
2 x warmup x 15kg
5 x 10 x 30kg


Hammer curls
3 x 8 x 20kg
2 x 9 x 20kg


DB preacher curls
3 x 10 x 12.5kg
2 x 12 x 10kg



Dips
1 x 17 x BW
1 x 10 x BW+20kg
1 x 8 x BW+30kg
1 x 7 x BW+30kg
2 x 8 x BW+20kg


Skull crushers
3 x 10 x EZ bar+30kg


Lying DB tricep extensions
1 x 8 x 12.5kg
2 x 10 x 10kg


Tricep pushdowns (bar)
4 x 12 x 100kg
1 x 12 x 100kg + dropset to failure of 80kg/60kg/ (underhand grip) 40kg/30kg/20kg

Pushups
1 x 21

12/9/2011

Back


Wide grip pullups
3 x 10


V-bar rows
1 x 12 x bar+20kg
4 x 12 x bar+60kg
1 x 15 x bar+50kg


Wide grip pulldowns
5 x 10 x 120lbs


Seated machine rows (don't know what units the weights are in cause I've never used this machine before)
1 x 10 x 40 (test-set)
2 x 12 x 80
3 x 12 x 90


Close grip underhand pulldowns
1 x 12 x 90lbs
2 x 12 x 110lbs

13/9/2011

Chest


Incline BB bench press
2 x warmup x empty bar

1 x 12 x 60kg
1 x 11 x 60kg
2 x 10 x 60kg
1 x 10 x 50kg


Incline DB bench press
5 x 10 x 25kg


Flat BB bench press
3 x 10 x 60kg
2 x 10 x 50kg


High pulley cable flyes
3 x 12 x 40kg


Low pulley cable flyes
3 x 12 x 30kg


Depth pushups (~12 inches depth)
1 x 13

15/9/2011

Shoulders & abs


Seated BB shoulder press
2 x warmup x empty bar

1 x 12 x 40kg
2 x 10 x 50kg
1 x 12 x 45kg


DB reverse flyes
4 x 12 x 12.5kg


Cable side lateral raise
4 x 10 x 15kg


Front DB raises
4 x 10 x 12.5kg


BB shrugs
1 x 15 x 60kg
1 x 13 x 80kg
1 x 9 x 100kg
2 x 15 x 100kg*
1 x 15 x 80kg*
1 x 15 x 60kg



Crunches
5 x 40

supersetted with

Straight leg raises
5 x 15

*straps

17/9/2011

Arms


BB curl
2 x warmup x 17.5kg

4 x 10 x 30kg


Preacher curls
1 x 10 x EZ bar+20kg
1 x 6 x EZ bar+30kg
1 x 5 x EZ bar+30kg
1 x 10 x EZ bar+20kg


Hammer curls
4 x 10 x 20kg


Standing side cable curls
1 x 10 x 35kg
3 x 10 x 40kg



Dips
2 x warmup x BW

1 x 10 x BW+20kg
2 x 8 x BW+20kg
1 x 7 x BW+20kg


Seated overhead DB tricep extensions
3 x 10 x 12.5kg
1 x 10 x 10kg


Alternating underhand tricep pulldowns
4 x 10 x 25kg


Tricep pushdowns
4 x 12 x 65kg


BB curl
3 x 15 x 15kg

supersetted with:

Overhead BB tricep extensions
3 x 20 x 15kg

19/9/2011

Back & abs


Wide grip pullups
3 x 10 x BW


Underhand BB rows
1 x 12 x 60kg
2 x 10 x 80kg
1 x 12 x 60kg


Seated cable rows (shoulder-width grip on the bar)
4 x 12 x 100kg


Wide grip pulldowns
4 x 10 x 120lbs


V-grip pulldowns
4 x 10 x 130lbs



Straight leg raises
5 x 20

This post has been edited by -Dan: Sep 20 2011, 07:05 PM

20/9/2011

Chest


Flat BB bench press
2 x warmup x empty bar

1 x 10 x 60kg

1 x 1 x 100kg (PR)
1 x 0.5 x 100kg

3 x 5 x 80kg
1 x 10 x 70kg


Incline DB bench press
4 x 10 x 25kg
1 x 8 x 25kg + 9 x 20kg (failed on the 8th rep with 25s so quickly got the 20s and repped it out)


Incline DB flyes
5 x 10 x 17.5kg


High pulley cable flyes
4 x 12 x 35kg per side


F*#% YEAH! Felt good today and decided to give the 100kg another shot, nailed it on the first attempt! Made my day. Probably the happiest workout I've had so far this year.

This post has been edited by -Dan: Sep 20 2011, 09:04 PM

nice dan, gratz on the new PR!

Thanks!

22/9/2011

Shoulders, traps & abs


Seated BB shoulder press
2 x warmup x empty bar

1 x 12 x 40kg
1 x 10 x 50kg
1 x 9 x 55kg
1 x 6 x 55kg
1 x 9 x 45kg


DB reverse flyes
5 x 12 x 12.5kg


Side lateral DB raises
5 x 10 x 12.5kg


Front DB raises
5 x 10 x 12.5kg


Barbell shrugs
1 x 15 x 60kg
1 x 13 x 80kg
1 x 12 x 100kg
3 x 10 x 110kg
1 x 10 x 100kg
1 x 13 x 80kg
1 x 21 x 60kg


Straight leg raises
5 x 20

23/9/2011

Legs


Front squats
3 x warmup x empty bar

2 x 10 x 60kg
2 x 8 x 70kg
1 x 9 x 70kg


Front lunges
4 x 10 per leg x 15kg DBs


Leg press
1 x 10 x 200kg
1 x 10 x 190kg
2 x 12 x 170kg
2 x 14 x 140kg
1 x 16 x 110kg
1 x 18 x 110kg
1 x 25 x 80kg
1 x 30 x 80kg

+
Alternate legs
1 x 15 per leg x 40kg


I only realized after finishing that I've got futsal in the morning tomorrow. Let's hope I can even walk tomorrow morning, let alone run and kick.

This post has been edited by -Dan: Sep 23 2011, 05:08 PM

From my experience, first day usually still alright, is the next few days after that kills me. Using your legs again the day after leg day is still effin torture, though. Tried it with basketball and it wasn't pretty..