28/2/2013

Pull workout


Pulldowns
3 x 10 x 82kg


Single arm pulldowns
3 x 10 x 33kg


Machine rows
2 x 10/7 x 80kg
1 x 8 x 75kg


DB shrugs
4 x 15 x 40kg


Face pulls
3 x 15 x 50kg


EZ bar curls
3 x 10 x bar+30kg


Hammer curls
3 x 8 x 22kg

4/3/2013

Push workout


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


Military press
1 x 10 x 42.5kg
4 x 8 x 45kg


Machine shoulder press
1 x 10 x 35kg
1 x 10 x 40kg
1 x 6 x 42.5kg


Machine chest press
3 x 10 x 75kg


V-bar cable pushdowns
1 x 10 x 65kg
3 x 8 x 70kg

6/3/2013

Pull workout


Machine rows
2 x 8 x 85kg
1 x 9 x 82.5kg


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


Single arm lat pulldown
3 x 10 x 33kg


DB shrugs
3 x 15 x 40kg


Face pulls
3 x 15 x 50kg


Hammer curls
3 x 10 x 22kg


Cable curls
1 x 12 x 40kg
2 x 10 x 45kg

9/3/2013

Push workout


DB bench press
1 x 10 x 32kg
4 x 8/8/7/7 x 36kg


DB shoulder press
5 x 8/8/8/8/7 x 28kg


Machine chest press
4 x 8 x 75kg


DB lateral raises
3 x 12 x 14kg


V-bar triceps pushdowns
1 x 15 x 65kg
1 x 12 x 70kg
2 x 10 x 75kg

10/3/2013

Pull workout


V-grip pulldown
3 x 10/8/8 x 82kg


Single arm pulldown
3 x 10 x 33kg


Machine rows
3 x 10 x 75kg


DB shrugs
3 x 15 x 40kg


Face pulls
3 x 15 x 50kg


Cable curls
1 x 12 x 45kg
3 x 10/9/9 x 50kg

13/3/2013

Push workout


Machine shoulder press
1 x 10 x 40kg
4 x 8 x 42.5kg


Machine chest press
5 x 8 x 77.5kg


Machine flyes
4 x 10 x 75kg


DB lateral raises
3 x 12 x 14kg


Overhead DB extensions
5 x 10 x 16kg

14/3/2013

Pull workout


Machine rows
2 x 8 x 85kg
1 x 9 x 82.5kg


Machine lat pulldowns
2 x 8 x 75kg
1 x 8 x 77.5kg


DB rows
3 x 15 x 40kg


DB shrugs
3 x 15 x 40kg


Face pulls
3 x 15 x 55kg


Cable curls
5 x 10/10/10/9/9 x 50kg

17/3/2013

Push workout


DB bench press
4 x 8 x 36kg


Military press
4 x 8 x 45kg


Overhead DB extensions
4 x 10 x 16kg


Felt like shit today so I made it short. And I've been feeling quite a bit of discomfort in my back and knee for the past couple of weeks, thus the lack of leg days, which sucks.

!9/3/2013

Pull workout


Machine rows
2 x 8 x 85kg
3 x 10/9/9 x 82.5kg


Lat pulldowns
4 x 8 x 82kg
1 x 10 x 68kg (forgot to change the weight cause I was sharing the machine with someone)


Face pulls
5 x 15 x 47.5kg


Cable curls
5 x 12/10/10/10/10 x 47.5kg

Hi Dan, I'm new to this forum. Your workout journal is impressive! Do you do Pull Ups or Push Ups? Why do you do/not do them?

Regards,
Joshua (beginner)

I do include them in my training at random when I feel like it. No particular reason why I don't do them often, it's probably more of a preference of other exercises over them.

22/3/2013

Push workout


DB bench press
5 x 8 x 36kg


Military press
1 x 8 x 45kg
1 x 7 x 47.5kg
3 x 6/5/6 x 50kg


Machine shoulder press
1 x 10 x 35kg
1 x 7 x 42.5kg
2 x 8 x 40kg


Machine chest press
4 x 9 x 75kg


Overhead DB extensions
3 x 10 x 16kg


V-bar triceps pushdowns (dropset to failure)
75kg > 55kg > 35kg > 20kg

27/3/2013

Pull workout

Circuit (using a resistance band, made the resistance strong enough to only get the amount of reps shown)

Rows
5 x 15

Curls
5 x 10-12

Shrugs
5 x 20

On holiday and don't have access to a gym so it'll be resistance bends for a week.

29/3/2013

Push
Circuit


Pushups
5 x 20


Band shoulder press
5 x 10


Band triceps extensions
5 x 10

31/3/2013

Pull workout
Circuit


Band pull-aparts (mimics rear delt flyes)
5 x 10


Rows
5 x 15


Curls
5 x 10-12


Shrugs
5 x 15


This shit is intense.

4/4/2013

Push workout


DB bench press
4 x 8 x 36kg


Overhead press
1 x 8 x 45kg
1 x 8 x 47.5kg
1 x 7 x 50kg
1 x 6 x 52.5kg


Machine chest press
1 x 10 x 75kg
4 x 8/8/8/6 x 80kg


Machine shoulder press
3 x 10 x 35kg


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

Back in the gym!

5/4/2013

Pull workout


Neutral grip pullups
3 x 12/10/10


Lat pulldowns
1 x 8 x 82kg
2 x 8 x 75kg


Single arm lat pulldowns
3 x 9 x 33kg


Machine rows
1 x 8 x 75kg
2 x 8 x 70kg


DB shrugs
3 x 15 x 40kg


Rear delt flyes
3 x 12 x 10kg


Cable curls
4 x 10 x 50kg

16/4/2013

Push workout


Incline DB bench press
5 x 10/10/9/9/8 x 30kg


Machine chest press
4 x 8 x 77.5kg


Overhead press
5 x 8 x 40kg


Cable lateral raises
3 x 10 x 15kg


V-bar triceps pushdowns
4 x 12/11/11/8 x 70kg



17/4/2013

Pull workout

Lat pulldowns
2 x 8 x 82kg
1 x 8 x 75kg


Single arm lat pulldowns
3 x 10 x 26kg


Machine rows
1 x 8 x 75kg
2 x 10 x 65kg


DB shrugs
3 x 15 x 40kg


Rear delt raises
3 x 12 x 10kg


Seated DB curls
5 x 10 x 12kg

Been sick all last week. Strength has gone to shit again.

22/4/2013

Legs


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


BB lunges
4 x 8 x 45kg


Haven't trained legs for 2 months due to various reasons. Naturally, this workout felt difficult as F*CK. Didn't even do calves.

23/4/2013

Push workout

Incline bench press
4 x 7/6/6/5 x 70kg
1 x 7 x 65kg


Overhead press
6 x 5 x 50kg


Machine shoulder press
3 x 8 x 35kg


Machine chest press
1 x 7 x 75kg
1 x 7 x 70kg
2 x 8 x 65kg


Overhead DB extensions
2 x 10 x 14kg
2 x 10 x 12kg