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 Dan's training (rehab) log, Note to self: Stop getting injured.

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TS-Dan
post Oct 26 2012, 12:56 AM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
25/10/2012

Push day


Incline bench press
1 x 10 x 60kg
4 x 5 x 70kg


Machine shoulder press
1 x 10 x 45kg
1 x 8 x 50kg
2 x 6 x 52.5kg
1 x 7 x 50kg


Flat DB bench press
3 x 10 x 30kg


DB flyes
2 x 12 x 18kg


DB lateral raises
3 x 12 x 14kg


V bar triceps pushdowns
3 x 12 x 70kg/75kg/80kg


Single arm triceps pushdowns
3 x 10 x 20kg
TS-Dan
post Oct 26 2012, 06:28 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
26/10/2012

Pull day


Pulldowns
3 x 10 x 75kg


Machine rows
1 x 12 x 65kg
2 x 10 x 70kg


DB rows
3 x 12 x 40kg


Face pulls
3 x 12 x 55kg


Incline bench curls
3 x 10 x 12kg


Hammer curls
3 x 8 x 20kg
TS-Dan
post Nov 1 2012, 11:51 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
1/11/2012

Push day


Incline bench press
1 x 5 x 65kg
4 x 5 x 70kg


DB shoulder press
1 x 12 x 28kg
4 x 10/8/6/5 x 30kg


Machine chest press
1 x 10 x 75kg
1 x 10 x 80kg
1 x 9 x 82.5kg


DB lateral raises
1 x 15 x 12kg
1 x 12 x 14kg


Single arm cable pushdowns
3 x 10 x 20/22.5/25kg


V-bar triceps pushdowns
3 x 10 x 70kg
TS-Dan
post Nov 3 2012, 08:56 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
3/11/2012

Pull day


Pulldowns
1 x 12 x 75kg
2 x 8 x 82kg


Machine rows
3 x 10 x 55/65/75kg


Pullups
3 x 12/12/11


DB shrugs
3 x 15 x 38kg


Face pulls
3 x 12 x 55kg


Preacher curls
2 x 10/9 x EZ bar+20kg


Hammer curls
3 x 10/9/9 x 20kg
TS-Dan
post Nov 6 2012, 01:20 AM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
5/11/2012

Legs


Front squats
1 x 5 x 60kg
3 x 5 x 90kg
1 x 3 x 90kg


Leg extensions
3 x 10 x 75/80/85kg


Leg curls
3 x 8 x 75kg


Machine leg press
3 x 10 x 175kg


Standing calf raises
3 x 15/12/12 x 109kg


Haven't been getting proper leg sessions in lately. Felt good to be squatting again, but it felt shitty to not be squatting what I used to be able to.
TS-Dan
post Nov 8 2012, 08:06 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
8/11/2012

Push day


Incline bench press
1 x 5 x 60kg
1 x 5 x 70kg
3 x 5 x 72.5kg


DB shoulder press
1 x 12 x 28kg
4 x 10/10/8/7 x 30kg


Machine chest press
1 x 9 x 87.5kg
2 x 8 x 80kg


DB lateral raises
3 x 12 x 14kg


Single arm triceps pushdowns
1 x 10 x 25kg
2 x 8 x 27.5kg


V-bar triceps pushdowns
3 x 12/10/10 x 70kg


Good workout. Bench is increasing slowly. Shoulders feel strong.
TS-Dan
post Nov 12 2012, 01:41 AM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
11/11/2012

Pull day


Lat pulldowns
2 x 10/8 x 75kg
1 x 10 x 67kg (someone messed with the weight stack and it ended up making the weight inaccurate. It was definitely heavier than 75/67kg, just don't know what weight)


Machine rows
3 x 10 x 65kg


Face pulls
5 x 12 x 55kg


DB rows
3 x 12 x 40kg


Hammer curls
3 x 10 x 20kg
TS-Dan
post Nov 14 2012, 09:24 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
14/11/2012

Legs


Front squats
5 x 5 x 60kg
4 x 5 x 92.5kg


Machine leg presses
3 x 10 x 175/185/202.5kg (maxed out the stack, no more weights sad.gif )


Leg curls
3 x 12 x 65kg


Leg extensions
3 x 10 x 75/85/90kg


Standing calf raises
5 x 12 x 109kga
TS-Dan
post Nov 20 2012, 12:30 AM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
19/11/2012

Push day


Incline bench press
2 x 4 x 72.5kg
2 x 5 x 70kg


Machine shoulder press
2 x 6 x 50kg
1 x 7 x 40kg
1 x 7 x 42.5kg


Machine chest press
3 x 8 x 80kg


DB lateral raises
3 x 12 x 14kg


Overhead DB extensions
1 x 15 x 14kg
2 x 10 x 16kg


Felt weak today.
TS-Dan
post Nov 22 2012, 11:59 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
22/11/2012

Pull day


Pulldowns
3 x 10/10/8 x 75kg


DB rows
3 x 12 x 40kg


Face pulls
4 x 15 x 55kg


BB curls
3 x 12 x 30kg
TS-Dan
post Nov 25 2012, 01:54 AM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
24/11/2012

Legs


Front squats
1 x 5 x 60kg
4 x 5 x 92.5kg


Leg extensions
4 x 10 x 75kg


Leg curls
4 x 10 x 75kg


Standing calf raises
4 x 12 x 109kg
TS-Dan
post Nov 27 2012, 01:19 AM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
26/11/2012

Push day


Incline bench press
1 x 5 x 60kg
3 x 5 x 70kg


DB shoulder press
2 x 8/6 x 30kg
2 x 8 x 26kg


Machine shoulder press
3 x 8 x 30kg


Machine chest press
3 x 8 x 80kg


Cable triceps pushdowns
2 x 12 x 70kg/75kg
2 x 10/8 x 80kg
TS-Dan
post Nov 28 2012, 08:53 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
28/11/2012

Pull day


Lat pulldowns
1 x 10 x 75kg
2 x 10/9 x 82kg


Machine rows
3 x 10 x 70kg


DB rows
3 x 12 x 40kg


Face pulls
4 x 15 x 55kg


Hammer curls
3 x 10 x 20kg
TS-Dan
post Dec 4 2012, 12:13 AM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
3/12/2012

Push day


DB bench press
3 x 8/8/6 x 34kg
1 x 10 x 30kg


Machine shoulder press
1 x 10 x 35kg
2 x 8/5 x 40kg
1 x 8 x 35kg


Machine chest press
3 x 10/8/8 x 75kg


Overhead DB extensions
3 x 8 x 16kg
TS-Dan
post Dec 5 2012, 08:28 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
5/12/2012

Pull day


Lat pulldowns
2 x 10 x 75kg
1 x 10 x 82kg


Machines rows
3 x 10 x 70/72.5/75kg


DB rows
3 x 12 x 40kg


Face pulls
4 x 15 x 55kg


Hammer curls
3 x 10 x 20kg
TS-Dan
post Dec 11 2012, 12:31 AM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
10/12/2012

Push day


DB bench press
3 x 10/8/8 x 34kg


DB shoulder press
3 x 8/8/6 x 28kg


Machine bench press
1 x 8 x 80kg
2 x 8 x 75kg


DB lateral raises
3 x 10 x 14kg


Overhead DB extensions
3 x 10 x 16kg
TS-Dan
post Dec 13 2012, 08:02 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
13/12/2012

Pull day


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


Machine rows
1 x 10 x 75kg
2 x 8 x 77.5kg


Pullups
3 x 12


Face pulls
4 x 15 x 55kg


Hammer curls
3 x 10 x 20kg
TS-Dan
post Dec 18 2012, 12:18 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
18/12/2012

Push day


Flat bench press
1 x 5 x 80kg
3 x 5 x 90kg


DB shoulder press
2 x 8/7 x 60lbs
1 x 8 x 55lbs


Incline HS chest press
3 x 10 x 30/32.5/35kg


DB lateral raises
3 x 12 x 30lbs


Machine flyes
1 x 15 x 47kg
1 x 12 x 59kg


Single arm cable pushdowns
1 x 10 x 23kg
1 x 8 x 29kg
1 x 8 x 25.5kg



Back in Malaysia for Christmas vacation so I'm back in my local gym(best gym I've been to by far IMO). Enjoyed this workout.
TS-Dan
post Dec 20 2012, 12:22 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
20/12/2012

Pull day


Lat pulldowns
1 x 7 x 80kg
2 x 6 x 85kg


HS rows
3 x 12 x 50/55/57.5kg


Pullups
3 x 12


Face pulls
4 x 15 x 25kg


Hammer curls
4 x 10 x 45lbs
TS-Dan
post Dec 22 2012, 06:06 PM

Look at all my stars!!
*******
Senior Member
4,382 posts

Joined: Jan 2009
22/12/2012

Post-apocalypse leg day


Front squats
5 x 5 x 95kg


Leg press
3 x 8 x 200/240/280kg


Leg extensions
3 x 10 x 80kg


Leg curls
3 x 10 x 80kg


Seated calf raises
4 x 10 x 60kg
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