Dan's training (rehab) log, Note to self: Stop getting injured.
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 Jun 22 2013, 12:53 PM
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Senior Member
4,382 posts Joined: Jan 2009  
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22/6/2013
Pull workout Chest supported rows 3 x 8 x 50kg HS pulldowns/high row 1 x 10 x 30kg 2 x 10/9 x 32.5kg DB rows 3 x 12 x 100lbs DB shrugs 3 x 15 x 105/110/110lbs Face pulls 3 x 10 x 30kg DB curls 4 x 10 x 35lbs Leg raises 3 x 15 supersetted with Machine crunches 3 x 15 |
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Jun 23 2013, 05:38 PM
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Senior Member
4,382 posts Joined: Jan 2009
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23/6/2013
Legs Front squats 1 x 5 x 90kg 1 x 5 x 100kg 3 x 5/5/4 x 105kg Lying leg curls 5 x 10 x 50kg Seated calf raises 5 x 10 x 60kg Really bad haze and the ventilation in the gym was poor so I settled for a quick workout. |
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Jun 25 2013, 10:07 AM
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Senior Member
4,382 posts Joined: Jan 2009
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25/6/2013
Push day DBS bench press 5 x 6/6/5/6/5 x 90lbs Overhead press 5 x 6 x 60kg Incline HS chest press 4 x 10/10/9/10 x 37.5kg Overhead press 3 x 10 x 45kg Overhead DB triceps extension 4 x 10 x 35lbs |
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Jun 26 2013, 11:41 AM
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Senior Member
4,382 posts Joined: Jan 2009
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26/6/2013
Pull workout Pulldowns 3 x 10/8/8 x 84kg Cable rows 3 x 10 x 70kg Alternating cable pulldowns 3 x 10 x weight stack #10 Machine rear delt flyes 5 x 10 x 49kg EZ bar curls 1 x 10 x bar+20kg 1 x 10 x bar+25kg 3 x 10 x bar+30kg |
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Jun 28 2013, 11:27 AM
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Senior Member
4,382 posts Joined: Jan 2009
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28/6/2013
Legs Leg press 1 x 10 x 240kg 4 x 8 x 280kg Leg extensions 1 x 10 x 85kg 3 x 10 x 90kg Alternating leg curls 5 x 8 x 20kg Leg press machine calf raises 3 x 12 x 200kg Seated calf raises 3 x 10 x 60kg |
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Jun 29 2013, 01:52 PM
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Senior Member
4,382 posts Joined: Jan 2009
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29/6/2013
Push workout DB bench press 4 x 6/6/5/5 x 95lbs 1 x 7 x 90lbs Overhead press 5 x 6/6/5/5/5 x 60kg Incline bench press 3 x 8 x 70kg 1 x 8 x 60kg Machine shoulder press 1 x 10 x 50kg 2 x 10 x 55kg Overhead DB triceps extensions 4 x 10 x 30lbs Felt awesome today. Goal is to be pushing the 100 pounders for reps by the end of July! |
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Jul 1 2013, 12:03 PM
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Senior Member
4,382 posts Joined: Jan 2009
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1/7/2013
Pull workout Chest-supported rows 3 x 10 x 50kg HS pulldowns 1 x 10 x 30kg 2 x 8 x 35kg HS rows 1 x 12 x 65kg 2 x 10 x 67.5kg DB shrugs 3 x 15 x 105lbs Face pulls 3 x 10 x 30kg Hammer curls 4 x 10 x 50lbs |
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Jul 2 2013, 09:18 AM
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Senior Member
4,382 posts Joined: Jan 2009
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2/7/2013
Legs Front squats 1 x 5 x 100kg 3 x 5 x 105kg Leg exensions 5 x 10 x 90kg Lying leg curls 5 x 8 x 55kg Seated calf raises 5 x 10 x 60kg |
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Jul 3 2013, 10:55 AM
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Senior Member
4,382 posts Joined: Jan 2009
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3/7/2013
Push workout Incline bench press 5 x 6/6/6/5/5 x 80kg DB shoulder press 5 x 6 x 65lbs Incline DB flyes 4 x 10 x 40lbs Seated DB lateral raises 3 x 10 x 25lbs Overhead DB triceps extensions 4 x 10 x 35lbs |
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Jul 5 2013, 10:37 AM
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Senior Member
4,382 posts Joined: Jan 2009
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5/7/2013
Pull workout Chest-supported rows 3 x 10 x 52.5kg HS pulldowns 1 x 10 x 35kg 2 x 8/9 x 37.5kg Cable rows 3 x 12 x 65/75/80kg DB shrugs 3 x 15 x 110lbs DB reverse flyes 3 x 12 x 25lbs DB curls 5 x 10 x 35lbs Good day today! |
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Jul 6 2013, 03:44 PM
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Senior Member
4,382 posts Joined: Jan 2009
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6/7/2013
Legs Front squats 5 x 5 x 105kg 5 x 8 x 70kg Lying leg curls 5 x 8 x 55kg Seated calf raises 5 x 10 x 60kg |
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Jul 7 2013, 05:10 PM
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Senior Member
4,382 posts Joined: Jan 2009
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7/7/2013
Push workout DB bench press 3 x 6/3/5 x 95lbs (lost balance on the second set) 2 x 8/7 x 90lbs Overhead press 5 x 8/7/6/7/6 x 60kg Incline bench press 4 x 8/7/7/7 x 70kg Seated DB lateral raises 3 x 10 x 25lbs Alternating overhead cable extensions 3 x 10 x 29kg 1 x 10 x 23kg |
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Jul 8 2013, 10:18 AM
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Senior Member
4,382 posts Joined: Jan 2009
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8/7/2013
Pull workout Chest-supported rows 1 x 10 x 52.5kg 3 x 9 x 55kg HS pulldowns 2 x 8 x 37.5kg 2 x 8 x 35kg Face pulls 5 x 10 x 30kg DB curls 4 x 10 x 35lbs Knee raises 3 x 20 supersetted with Machine crunches 3 x 15 x 17kg |
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Jul 10 2013, 04:31 PM
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Senior Member
4,382 posts Joined: Jan 2009
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10/7/2013
Legs Front squats 5 x 5 x 105kg 5 x 8 x 70kg Lying leg curls 5 x 8 x 55kg Standing calf raises 2 x 15 x 100/110kg 1 x 12 x 120kg 1 x 11 x 125kg Seated calf raises 2 x 10/9 x 60kg 2 x 10 x 50kg |
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Jul 11 2013, 11:59 AM
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Senior Member
4,382 posts Joined: Jan 2009
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11/7/2013
Push workout Incline bench press 5 x 6 x 80kg Overhead press 5 x 7/6/6/6/6 x 60kg Incline DB flyes 4 x 10 x 40lbs Machine lateral raises 3 x 10 x 50kg Cable triceps pushdowns 1 x 15 x 71kg 3 x 12/11/11 x 81kg |
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Jul 17 2013, 03:00 PM
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Senior Member
4,382 posts Joined: Jan 2009
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17/7/2013
Pull workout Chest-supported rows 1 x 10 x 50kg 2 x 10 x 52.5kg HS pulldowns 1 x 10 x 35kg 2 x 10 x 37.5kg Pullups 1 x 9 x BW+10kg 2 x 7/6 x BW+15kg DB shrugs 3 x 15 x 110lbs Reverse DB flyes 3 x 12 x 25lbs DB curls 4 x 10 x 35lbs Back after a couple days vacation which I took as a deload period. Feeling good! |
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Jul 18 2013, 02:24 PM
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Senior Member
4,382 posts Joined: Jan 2009
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18/7/2013
Legs Front squats 1 x 6 x 105kg 4 x 5 x 110kg Lying leg curls 4 x 8 x 55kg Hyperextensions 3 x 12 x BW+20kg Seated calf raises 5 x 10 x 65kg Going hiking on Saturday so I cut the volume today so I don't get killed by DOMS, both figuratively and literally. |
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Jul 19 2013, 05:19 PM
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Senior Member
4,382 posts Joined: Jan 2009
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19/7/2013
Push workout DB bench press 5 x 6/5/5/5/4 x 95lbs Overhead press 5 x 6/6/5/5/5 x 60kg Incline DB flyes 3 x 10 x 40lbs Seated DB lateral raises 3 x 12 x 25lbs Overhead DB triceps extensions 4 x 10 x 35lbs |
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Jul 22 2013, 03:24 PM
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Senior Member
4,382 posts Joined: Jan 2009
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22/7/2013
Pull workout Chest-supported rows 3 x 10/9/9 x 57.5kg Pullups 3 x 8/7/7 x BW+15kg Seated cable rows 1 x 12 x 75kg 2 x 10 x 80kg DB shrugs 3 x 15 x 110/115/120lbs Reverse DB flyes 3 x 12 x 25lbs DB curls 4 x 10 x 40lbs |
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Jul 23 2013, 10:25 PM
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Senior Member
3,849 posts Joined: Oct 2006 From: Your Location
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I see you doing some switches every here n then. Might incorporate that in mine.
To keep on shocking the body ? |
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