2/12/2013

Pull workout


Lat pulldowns
3 x 8 x 82kg


Machine rows
3 x 10 x 75kg


Alternating cable pulldowns
3 x 8 x 33kg


BB shrugs
5 x 12 x 120kg


DB curls (+hammer curls)
1 x 10/0 x 20kg
1 x 6/4 x 20kg
1 x 5/5 x 20kg
1 x 6/4 x 20kg

Seeing the speed of your progress I guess I shouldn't be too worried about mine then. I've always have this worry that my arms aren't progressing much.

8/1/2014

Legs

Leg extensions
6 x 10/10/10/9/9/9 x 95kg


Leg curls
1 x 10 x 65kg
3 x 8 x 75kg
2 x 8 x 70kg


It's been a rough November and December. Had two bouts of the flu, loads of coursework deadlines and a nagging knee issue all made training very, very inconsistent. And now I've injured a tendon in my foot, but decided to work around the injury by keeping pressure off the foot. Starting off 2014 with a leg workout, albeit a pretty limited one.

This post has been edited by -Dan: Jan 10 2014, 12:54 AM

Hi Dan, can i ask u something wat is superset?

i always heard about superset..but how consider a superset?

my understanding is let say chest +back workout..

superset mean 1 set for chest then immediate do 1 set for back.

but how about superset only for back alone?

A superset merely implies doing one exercise straight after the other. E.g. pushups supersetted with pullups means you would do a set of pushups for X reps, then immediately do a set of pullups for X reps. That's one superset.

9/1/2014

Push


Bench press
1 x 8 x 80kg
3 x 5 x 90kg


OHP
3 x 7/6/4 x 55kg
1 x 7 x 50kg


Incline bench press
3 x 8/7/7 x 60kg


Seated lateral raises
3 x 8 x 14kg


Overhead triceps extensions
3 x 10 x 18kg
1 x 10 x 14kg


As expected, pushing strength suffered from the long layoff.

No worries it will come back in no time, you will hit your 2014's goal 👍

Should be back on track within a couple weeks. All the best with yours, man.

10/1/2014

Pull


Pullups
3 x 9


Machine rows
3 x 10 x 70kg


Single arm lat pulldown
3 x 12 x 26kg


Face pulls
6 x 10 x 65kg


DB curls (regular + hammer)
4 x 8 x 20kg

14/1/2014

Legs


Front squats
3 x 5 x 90/95/97.5kg
1 x 4 x 100kg


3 x 8 x 60kg (paused reps)


Stiff legged deadlift
4 x 8 x 40kg


Smith machine calf raises
4 x 10 x 97kg

supersetted with

BW calf raises
4 x 10


Weak is all I can say. lol. Good to get back into training legs again without knee pain. SL deadlifts done with a slow negative (3s) and very explosive concentric portion. Basically humping the bar. Felt good on the hamstrings, will incorporate them more.

15/1/2014

Push


Incline DB bench press
1 x 8 x 30kg
3 x 8 x 34kg


OHP
2 x 5/4 x 55kg
2 x 7 x 50kg


Incline DB flyes
3 x 10 x 18kg


Seated lateral raises
3 x 12 x 12kg


Overhead DB triceps extensions
1 x 10 x 18kg
3 x 10 x 16kg

19/1/2014

Pull

BB rows
1 x 6 x 70kg
3 x 5 x 80kg


Pullups
3 x 12/12/11


DB rows
3 x 10 x 40kg


DB reverse flyes
4 x 12 x 12kg


Seated DB curls
4 x 10/9/9/9 x 14kg

22/1/2013

Legs


Front squats
4 x 5 x 90kg


Paused front squats
3 x 8 x 65kg


SLDL
4 x 8 x 42.5kg


Smith machine calf raises
4 x 10

supersetted with

BW calf raises
4 x 10


Tweaked the lower back doing SLDLs today. Yeah, whatever I said about incorporating them more, forget that.

24/1/2013

Push


BB bench press
5 x 5 x 90kg


OHP
5 x 5 x 52.5kg


BB bench press
3 x 10 x 70kg


Seated lateral raises
3 x 8 x 14kg


Overhead DB triceps extension
4 x 10 x 18kg


Smith machine calf raises
4 x 10 x 99kg

supersetted with

BW calf raises
4 x 10

25/1/2014

Pull


BB rows
5 x 5 x 82.5kg


Pullups
5 x 10 x BW


BB shrugs
5 x 8 x 120kg


Cable curls
4 x 10 x 50kg


Lots of people in the gym so I just got a power cage and camped there the whole workout.

27/1/2014

Legs


Leg extensions
2 x 10 x 95/100kg
1 x 9 x 105kg
2 x 8 x 110/112.5kg


Leg curls
4 x 8 x 80kg


Front squats
4 x 8 x 80kg


Smith machine calf raises
4 x 10 x 99kg

supersetted with

BW calf raises
4 x 10

mind i ask, do your calf grow nicely after years of training? some ppl how hard they train, their calf wont grow nicely.

TBH, I think I've managed to get decent growth on my calves even though I don't think I have the best calf genetics. Could they be better? Possibly, if I had just been more consistent from the beginning. IINM, they're close to 16inches now, which I guess is proportionate with regards to the rest of my body.

5/2/2014

Push


Incline bench press
1 x 5 x 70kg
3 x 5 x 75kg


OHP
4 x 5 x 55kg


Flat bench press
3 x 10 x 70kg


Overhead DB triceps extensions
3 x 12 x 16kg


Recovering from another bad case of the flu. Strength dropped tremendously and lost a couple pounds from not eating well.

6/2/2014

Pull


BB rows
5 x 5 x 80kg


Lat pulldowns
3 x 10 x 75kg


BB shrugs
4 x 12 x 110kg


Seated incline curls
4 x 10 x 14kg