29/1/2013

Pull workout


Machine rows
10 x 80kg
9 x 82.5kg
9 x 85kg


Supinated pulldowns
3 x 8 x 82kg


DB rows
3 x 12 x 40kg


Face pulls
4 x 15 x 55kg


Hammer curls
3 x 11 x 22kg

30/1/2013

Legs


Front squats
5 x 5 x 100kg

5 x 10 x 60kg


BB lunges
10 x 20kg
8 x 40kg
8 x 45kg


Standing calf raises
4 x 10 x 109kg


Can definitely increase the weight on lunges. I've never done them with a barbell before so I'm getting used to the movement.

This post has been edited by -Dan: Jan 30 2013, 11:05 PM

1/2/2013

Push workout


Flat bench press
3 x 5/5/4 x 92.5kg


DB shoulder press
2 x 8/7 x 30kg
2 x 8/7 x 28kg


Machine flyes
10 x 65kg
8 x 85kg
9 x 75kg


Machine chest press
3 x 8 x 70kg


DB lateral raises
3 x 12 x 16kg


Cable overhead extensions
1 x 12 x 20kg
2 x 10 x 25kg

I'm a fan of your workout journal Dan. Great base guide. I might actually try yours out.

Thanks, man.

I've gotta give credit to Matt Ogus for it.

3/2/2013

Pull workout


Lat pulldowns
3 x 10/10/8 x 82kg


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


DB rows
2 x 12 x 40kg
1 x 20 x 40kg (pretty much hit failure here)


Face pulls
4 x 15 x 55kg


Seated DB curls
4 x 8 x 14kg

4/2/2013

Legs


Front squats
5 x 5 x 102.5kg

5 x 10 x 62.5kg


Barbell lunges
3 x 8 x 45kg


Standing calf raises
4 x 10 x 109kg


Very pleased with my squats so far.

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7/2/2013

Push workout


Incline bench press
1 x 10 x 60kg
4 x 8/8/7/6 x 70kg


DB shoulder press
2 x 8/7 x 30kg
2 x 8 x 28kg


Machine chest press
4 x 8 x 75kg


DB lateral raises
3 x 12 x 16kg


Overhead DB extensions
4 x 15/15/10/10 x 14kg

8/2/2013

Pull workout


Lat pulldowns
3 x 10 x 82kg


Single-arm lat pulldowns
3 x 10 x 26kg


Machine rows
3 x 10/9/9 x 75kg


Face pulls
2 x 15 x 55kg
2 x 15 x 50kg


Seated DB curls
2 x 8 x 16kg
2 x 8 x 14kg


Trying out single arm lat pulldowns. I think they're going to be a permanent part of my routine as I get a really good connection with my lats doing them.

11/2/2013

Legs


Front squats
3 x 5/4/4 x 105kg

5 x 10 x 65kg


BB lunges
3 x 8/8/7 x 50kg


Wasn't feeling it today and 105kg felt heavy so I backed off at 3 sets.

13/2/2013

Push workout


DB bench press
4 x 8 x 32/34/36/36kg


DB shoulder press
1 x 8 x 30kg
3 x 8 x 28kg


Machine chest press
2 x 8 x 75kg
1 x 5 x 80kg (the guy I was sharing the machine with switched the weight and I forgot to check it. )
1 x 8 x 70kg


DB lateral raises
3 x 12/10/10 x 16kg


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


V-bar triceps pushdowns
3 x 8 x 70/70/65kg

14/2/2013

Pull workout


Pulldowns
3 x 10/10/9 x 82kg


Single arm pulldowns
3 x 10 x 26kg


Machine rows
3 x 10 x 75kg


Face pulls
4 x 15 x 50kg


Hammer curls
4 x 10/10/9/9 x 22kg



Ab wheel rollouts
5 x 15

16/2/2013

Legs (deload)


Front squats
2 x 5 x 60kg
5 x 5 x 72.5kg

3 x 8 x 50kg

17/2/2013

Push workout


Incline bench press
1 x 8 x 60kg
4 x 8/8/7/6 x 70kg


DB shoulder press
2 x 8/7 x 30kg
3 x 8 x 28kg


Machine shoulder press
1 x 8 x 35kg
1 x 6 x 45kg
1 x 10 x 25kg


Machine chest press
3 x 8 x 70kg


Overhead cable extensions
3 x 8 x 25kg


V-bar cable pushdowns
3 x 8 x 65kg

19/2/2013

Pull workout


Machine rows
1 x 10 x 80kg
1 x 10 x 82.5kg
1 x 9 x 85kg


Lat pulldowns
3 x 8 x 82kg


Single arm lat pulldowns
3 x 10 x 26kg


DB shrugs
4 x 15 x 34kg


BB curls
1 x 8 x 40kg
3 x 10/10/9 x 35kg

20/2/2013

Legs


Front squats
3 x 5 x 105kg

5 x 10 x 65kg


BB lunges
3 x 8 x 50kg


Calve raises
6 x 10 x 109kg

21/2/2013

Push day


Incline bench press
5 x 7 x 70kg


Machine shoulder press
1 x 8 x 35kg
1 x 8 x 37.5kg
3 x 8/7/8 x 40kg


Machine chest press
4 x 8 x 75kg


Cable lateral raises
3 x 12 x 15kg


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


V-bar pushdowns
3 x 9/9/8 x 65kg

22/2/2013

Pull workout


Lat pulldowns
3 x 10 x 82kg


Single arm lat pulldowns
3 x 10 x 26kg


Machine rows
3 x 10/9/9 x 75kg


Face pulls
3 x 15 x 50kg


DB shrugs
3 x 15 x 34kg


BB curls
3 x 10 x 35kg


Straight bar cable curls
2 x 10 x 45kg

27/2/2013

Push workout


Incline bench press
1 x 10 x 60kg
5 x 7/7/7/6/6 x 70kg


Military press
1 x 8 x 40kg
1 x 5 x 50kg
4 x 8 x 42.5kg


Single arm triceps pushdown
1 x 12 x 20kg
2 x 12 x 22.5kg


V-bar pushdown
3 x 10 x 65kg


There was a twinge in my left shoulder today and it wouldn't go away even with the stretching and mobility stuff I was doing before and during my workout so I did the smart thing and backed off.