2/8/2012

Back & shoulders


Chest supported rows (speed work)
6 x 3 x 42.5kg


Pulldowns
3 x 12 x 75kg


Seated cable rows
3 x 12 x 75kg


HS rows (weight per side)
1 x 15 x 57.5kg
1 x 15 x 60kg


HS pulldowns (weight per side)
2 x 15 x 30kg


Seated DB shoulder press
3 x 14/13/11 x 60lbs


Upright rows
2 x 15 x EZ bar+40kg


DB lateral raises
3 x 15 x 25lbs

3/8/2012

Legs


Leg press
1 x 15 x 80kg
1 x 15 x 120kg
1 x 15 x 200kg
1 x 15 x 240kg


Leg curls
3 x 20/18/17 x 70kg


Leg extensions
3 x 15 x 75kg


Leg press machine calf raise
4 x 15/15/14/12 x 280kg


Seated calf raise
3 x 20 x 40kg


I swear the universe is conspiring against me so I can never consistently have good leg days. Felt like crap today.

4/8/2012

Chest & arms


Flat BB bench press (speed work)
6 x 3 x 70kg


Incline DB press
1 x 12 x 65lbs
1 x 12 x 70lbs
1 x 11 x 75lbs


Incline HS press
1 x 12 x 37.5kg
2 x 12/11 x 40kg


Incline DB flyes
2 x 15 x 35lbs


Preacher curls
3 x 12/12/8 x EZ bar+25kg


Concentration curls
2 x 12 x 25lbs


Spider curls
2 x 15 x 20lbs


Overhead DB triceps extensions
3 x 15/15/13 x 35lbs


Cable triceps pushdowns
2 x 16/12 x 86kg


Single arm cable triceps pulldowns
2 x 12 x 23kg

6/8/2012

Upper body power


Chest supported rows
3 x 6/5/5 x 62.5kg


Weighted pullups
2 x 9/7 x BW+20kg


Lat pulldowns
1 x 7 x 90kg
1 x 8 x 85kg


Flat DB bench press
3 x 8/8/7 x 90lbs


DB flyes
2 x 10/9 x 50lbs


Military press
3 x 8 x 60kg


BB curls
1 x 8 x EZ bar+45kg
2 x 10 x EZ bar+40kg


CGBP
2 x 8/7 x 85kg
1 x 8 x 80kg


Hanging leg raises
3 x till failure


It appears today is international chest day, so there were no bench press benches available, thus the DB presses.

8/8/2012

Lower body power (shortened cause I had to go out)

Alternating Leg press
1 x warmup x 40kg
1 x warmup x 80kg


Front squats
3 x 5 x 110kg
3 x 5 x 100kg


Leg extensions
2 x 15 x 90kg


Hip abduction machine
3 x 12 x 80kg


Seated calf raise
3 x 10 x 75kg

9/8/2012

Back & shoulders


Chest supported rows (speed work)
6 x 3 x 42.5kg


Seated cable rows
3 x 13/12/12 x 75kg


HS rows (per side)
2 x 15/14 x 60kg


Lat pulldowns
1 x 11 x 75kg
2 x 12/11 x 70kg


Machine shoulder press
3 x 12 x 90kg


Upright rows
2 x 15/14 x EZ bar+40kg


DB lateral raises
3 x 15 x 25lbs


Face pulls
2 x 15 x 41kg

10/8/2012

Calves


Seated calf raise
4 x 20 x 40kg


Leg press machine calf raise
4 x 20/18/17/16 x 240kg


Standing calf raise
4 x 15/15/14/13 x 130kg


Quads, hams and glutes hadn't recovered from the other day so I did calves only.

12/8/2012

Chest & arms


Incline DB bench press
3 x warmup x 40lbs

1 x 12 x 65lbs
1 x 10 x 70lbs
1 x 7 x 75lbs
1 x 9 x 70lbs


Incline DB flyes
4 x 12 x 35lbs


Incline HS press
1 x 10 x 40kg
1 x 10 x 37.5kg
2 x 10 x 35kg


Preacher curls
3 x 12 x EZ bar+20kg


Concentration curl
2 x 12 x 25lbs


Spider curls
2 x 15 x 20lbs


Overhead DB triceps extensions
3 x 15/14/12 x 35lbs


Cable triceps pushdowns
2 x 15/12 x 86kg


Single arm cable triceps pulldowns
1 x 10 x 23kg
1 x 12 x 17kg


Strength wasn't the best today. Still got a good workout.

13/8/2012

Upper body power


Chest supported rows
3 x 6/6/5 x 62.5kg


Weighted pull ups
2 x 10/7x BW+20kg


Pulldowns
1 x 6.5 x 90kg
1 x 8 x 85kg


Flat BB bench press
3 x 5 x 100kg


Military press
3 x 10/10/9 x 60kg


BB curls
3 x 10 x EZ bar+40kg


CGBP
3 x 7 x 85kg


Was in a rush so I trained fasted today. Minor loss in strength, average workout.

16/8/2012

Back & shoulders


Chest supported rows (speed work)
6 x 3 x 42.5kg


Pulldowns
3 x 12 x 75kg


Seated rows
3 x 12 x 75kg


HS rows
1 x 15 x 60kg
1 x 14 x 65kg


HS pulldowns
2 x 15 x 30kg


Machine shoulder press (facing the back rest, found I get more connection with my delts)
1 x 12 x 70kg
1 x 12 x 80kg
1 x 12 x 90kg


Upright rows
2 x 15 x EZ bar+40kg


DB lateral raises
3 x 15 x 25lbs


Cable reverse flyes (single arm)
3 x 10 x 17kg

30/8/2012

Back & shoulders


Chest supported rows (speed work)
6 x 3 x 42.5kg


Seated cable rows
1 x 15 x 75kg
1 x 13 x 80kg
1 x 11 x 80kg


HS rows (pps)
1 x 14 x 65kg
1 x 12 x 67.5kg


Lat pulldowns
1 x 12 x 75kg
1 x 10 x 75kg
1 x 11 x 70kg


HS pulldowns (pps)
2 x 15 x 30kg


Machine shoulder press
3 x 12 x 90kg


Upright rows
2 x 15 x EZ bar+40kg


DB lateral raises
3 x 15 x 25lbs


Face pulls
3 x 12 x 25kg


Finally back in the gym.

This post has been edited by -Dan: Aug 30 2012, 10:25 PM

31/8/2012

Legs


Hack squats
3 x 12 x 120kg


Leg press
3 x 15/14/14 x 300kg


Leg extensions
3 x 15/15/13 x 90kg


Leg curls
3 x 15/12 x 90kg
1 x 13 x 80kg


Leg press machine calf raises
4 x 15 x 220kg


Seated calf raises
3 x 16 x 40kg


Ab wheel rollouts
3 x 20/20/17

1/9/2012

Chest & arms


Incline BB bench press
2 x 9/7 x 80kg
1 x 9 x 70kg


Flat DB bench press
1 x 10 x 80lbs
2 x 10/9 x 70lbs


Incline HS press
3 x 12 x 35kg


DB preacher curls
3 x 12 x 25lbs


Spider curls
2 x 15 x 20lbs


Standing cable curls
2 x 10 x 47kg


Overhead DB triceps extensions
3 x 15/14/12 x 35lbs


Cable triceps pushdowns
1 x 10 x 86kg
1 x 15 x 71kg


Single arm triceps pulldowns
3 x 12 x 17kg


Latest progress pic:

very strong lol

3/1/2012

Upper push/pull


Machine shoulder press
4 x 10/10/10/9 x 90kg


Pullups
2 x 10/8 x BW+20kg
1 x 8 x BW+17.5kg
1 x 8 x BW+15kg


Chest supported rows
4 x 6/6/6/7 x 55kg


Incline BB bench press
1 x 10 x 60kg
1 x 10 x 70kg
1 x 8 x 80kg
1 x 5 x 80kg + dropset: 6 x 60kg


Got to the gym late so it was packed worse than a tin of sardines. Had to improvise and made the most of what was available. I'm surprised I even got near the incline bench with all the curl brahs and chest brahs.

Wow bro your legs are strong. I bench slightly above your poundage but I can't even match 3/4 of what you do for legs. Some even half lol. Any tips for legs? Thats quite a lot of work you put in for legs. I'll feel like puking if I do that much.

I dunno, man. I guess it helps that I actually like training legs. LOL

This post has been edited by -Dan: Sep 11 2012, 12:18 AM

Down with the flu again last week. Was busy today but managed to squeeze in some random calisthenics shit. Supersets of pushups and chin ups.

That's not his bench poundage. This ass doesn't always do his max all the time. He's just your typical average muthaf***in strong mofo.

Lol haven't gotten to a gym in 2 weeks. Been settling down in uni in the UK. Will join one on monday. Just did more random calisthenics shit today.