24/9/2012

Upper body push/pull


Pull ups
5 x 10


Military press
1 x 10 x 40kg
1 x 4 x 60kg
3 x 6/6/5 x 50kg


DB rows
3 x 10/9/8 x 40kg


Incline BB bench press
1 x 10 x 50kg
1 x 10 x 60kg
1 x 5 x 70kg
1 x 7 x 65kg
1 x 7 x 60kg


Finally managed to join a gym. Strength has dropped so much it's not even funny. Looks like it's back to the starting blocks again.

This post has been edited by -Dan: Sep 25 2012, 06:53 AM

Ain't doing PHAT no more?

Will slowly ease back into that level of volume/intensity.

27/9/2012

Back & shoulders


BB rows (underhand grip)
1 x 12 x 60kg
1 x 10 x 70kg
3 x 7/6/6 x 80kg


Machine pulldowns
1 x 12 x 45kg
1 x 10 x 55kg
1 x 9 x 65kg


Machine rows
3 x 10 (forgot the weight)


DB shoulder press
1 x 12 x 24kg
1 x 10 x 26kg
1 x 9 x 28kg


Upright rows
1 x 15 x EZ bar+30kg
1 x 9 x EZ bar+40kg
1 x 12 x EZ bar+32.5kg


DB lateral raises
3 x 12 x 12kg

29/9/2012

Chest & arms


Incline BB bench press
3 x 7/7/6 x 70kg
1 x 4 x 70kg + dropset: 4 x 60kg


Flat DB bench press
2 x 8 x 30kg
2 x 9 x 28kg


Incline DB flyes
3 x 12 x 14kg


Overhead DB triceps extensions
3 x 12/11/9 x 14kg


Cable triceps pushdowns
1 x 12 x 55kg
1 x 12 x 60kg
1 x 12 x 65kg


Single arm cable triceps pulldowns
2 x 10 x 12.5kg
1 x 10 x 15kg


BB curls
3 x 12 x 30kg


Concentration curls
2 x 10/8 x 14kg
1 x 10 x 12kg


Strength is still shit.

1/10/2012

Upper body power (sort of)


BB rows
3 x 6 x 80kg


Flat BB bench press
1 x 6 x 80kg
3 x 5 x 90kg
1 x 7 x 80kg


Military press
3 x 5 x 50kg


DB rows
3 x 14/12/12 x 40kg



Strength is still shit. Considering switching to 5/3/1 due to the fact that my current gym has a good free weights section (2 power racks, 2 smith machines and 2 squat racks), but no hammer strength/plate loaded machines. And also the fact that I'm trying to be more efficient with my training now.

What's your take on MAX-OT?

I've never tried it so I can't give you a personal opinion. But there's quite a few different opinions on it.

3/10/2012

Lower body power (again, sort of)


Front squats
2 x 5/4 x 100kg
4 x 5/5/5/4 x 90kg


Leg extensions
4 x 12/12/11/11 x 55kg


Leg curls
4 x 10 x 65kg


Standing calf raises
1 x 12 x 80kg
4 x 12 x 90kg

4/10/2012

Back & shoulders


Lat pulldowns
1 x 12 x 68kg
2 x 10/9 x 75kg


DB rows
3 x 12 x 40kg


Pullups
3 x 10


DB shoulder press
3 x 12/12/10 x 28kg


Cable upright rows
2 x 12 x 55kg


Reverse DB flyes
2 x 12 x 14kg


DB lateral raises
2 x 14/12 x 12kg
1 x 14 x 10kg


DB's only go up to 40kg in this gym, but they're tough to use since they've got some seriously thick handles.

6/10/2012

Chest & arms


DB flat bench press
1 x 10 x 30kg
1 x 10 x 32kg
2 x 10/9 x 34kg


Incline DB flyes
3 x 12 x 16kg


Incline bench press
1 x 7 x 65kg
3 x 7 x 60kg


BB curls
3 x 12 x 35kg


Hammer curls
1 x 10 x 16kg
2 x 10 x 18kg


Concentration curls
3 x 15 x 10kg


Overhead DB triceps extensions
2 x 10 x 16kg
1 x 10 x 14kg


Cable triceps pushdowns
1 x 15 x 60kg
2 x 12 x 65kg


Single arm cable triceps pulldowns
3 x 12 x 15.5kg


Incline bench numbers are pathetic.

8/10/2012

Upper body


Lat pulldowns
1 x 10 x 75kg
1 x 8/7 x 82kg


Machine shoulder press
1 x 10 x 35kg
2 x 7 x x 37.5kg
1 x 8 x 35kg


Flat BB bench press
1 x 8 x 80kg
2 x 6/5 x 85kg


BB curls
3 x 8 x 40kg


Overhead DB triceps extensions (2 hands)
1 x 10 x 34kg

didn't feel comfortable so switched to single arm
2 x 7/6 x 20kg
1 x 7 x 16kg


Loads of people in the gym and I was in a rush so I had to make do with what was available. Machines are all different here thus the weights feel a lot different than back in Malaysia.

10/10/2012

Legs


Front squats
2 x 5/4 x 100kg
1 x 3 x 95kg (bar hit the safeties on the way down and I lost it)
1 x 5 x 90kg
1 x 5 x 80kg


Leg extensions
1 x 10 x 45kg
1 x 10 x 50kg
1 x 10 x 55kg
1 x 10 x 57.5kg


Leg curls
1 x 10 x 55kg
1 x 10 x 57.5kg
1 x 10 x 60kg
1 x 10 x 65kg



Really bad day. Lacking sleep and had absolutely no energy so I just got through with the bare minimum.

11/10/2012

Back & shoulders


Lat pulldowns
3 x 12/12/11 x 75kg
1 x 12 x 68kg


DB rows
3 x 12 x 40kg


Pullups
3 x 10


Seated DB shoulder press
1 x 12 x 28kg
2 x 10/9 x 30kg
1 x 10 x 28kg


Cable upright rows
1 x 15 x 45kg
2 x 15 x 50kg


DB lateral raises
3 x 15 x 12kg

15/10/2012

Push day


Seated shoulder press (smith)
1 x 12 x 39kg
1 x 12 x 49kg
3 x 8/6/6 x 59kg


Incline bench press
1 x 10 x 50kg
4 x 8 x 60kg


Machine chest press
1 x 10 x 55kg
1 x 10 x 65kg
1 x 10 x 70kg


DB lateral raises
3 x 10 x 14kg


Single arm triceps pushdowns
3 x 12 x 17.5kg/20kg/22.5kg


Cable triceps pushdowns
1 x 12 x 65kg
2 x 10 x 70kg


Switching to a push/pull/legs/rest split.

16/10/2012

Pull day


Lat pulldowns
3 x 10/10/9 x 75kg


DB rows
3 x 12 x 40kg


Face pulls
1 x 12 x 50kg
2 x 12 x 55kg


DB shrugs
1 x 12 x 40kg
2 x 12 x 34kg


BB curls
3 x 10 x 35kg


Hammer curls
2 x 10/9 x 20kg

18/10/2012

Legs


Leg extensions
5 x 12/10/10/11/12 x 55/62.5/65/67.5/70kg


Seated leg press
5 x 12 x 90/110/130/150/170


Standing calf raises
1 x 12 x 99kg
2 x 12 x 109kg
2 x 12 x 99kg


Didn't feel up for squatting today.

20/10/2012

Push day


DB bench press
1 x 12 x 28kg
1 x 12 x 32kg
1 x 9/6x 36kg
1 x 10 x 32kg


Incline bench press
3 x 8 x 60kg


Machine chest press
3 x 10/10/9 x 65kg/75kg/80kg


DB shoulder press
1 x 7 x 28kg
2 x 10 x 26kg


Cable lateral raises
3 x 12 x 12.5kg


Single arm triceps pushdowns
2 x 12 x 15/17.5kg
1 x 10 x 20kg


V-bar triceps cable pushdowns
1 x 15 x 60kg
2 x 10 x 70kg


Incline bench is laughable.

21/10/2012

Pull day

Lat pulldowns
3 x 10 x 75kg


DB rows
3 x 12 x 40kg


Pullups
3 x 10


Face pulls
3 x 15 x 55kg


BB curls
3 x 10 x 35kg


Incline DB curls
3 x 8/9/9 x 12kg

22/10/2012

Legs


Leg curls
2 x 12 x 65kg
2 x 10 x 75kg
1 x 11 x 65kg


Leg extensions
1 x 20 x 65kg
1 x 15 x 75kg
1 x 12 x 85kg
2 x 10 x 90kg


Smith machine calf raises
5 x 12 x 109kg


Loads of people in the gym today so I had limited stuff to use.