12/2/2014

Legs


Front squats
4 x 5/4/4/3 x 100kg


3 x 10 x 70kg


Leg curls
1 x 10 x 70kg
3 x 10 x 72.5kg


Smith machine calf raises
5 x 10 x 109kg

supersetted with

BW calf raises
5 x 10

13/2/2014

Push


OHP
1 x 5 x 55kg
1 x 5 x 57.5kg
2 x 5 x 60kg


4 x 10 x 40kg


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


Machine chest press
4 x 8 x 75kg


Single arm cable triceps pushdowns
1 x 10 x 20kg
1 x 10 x 22.5kg
2 x 10 x 25kg

17/2/2014

Pull


BB rows
5 x 5 x 82.5kg


Chin ups
4 x 10 x BW


BB shrugs
3 x 12 x 120kg


Face pulls
3 x 12 x 30kg


Incline DB curls
4 x 8 x 16kg


Dropped weight on face pulls to focus on form and getting external rotation of the shoulders. Felt it a lot better in the traps and rear delts.

18/2/2014

Push


Bench press
1 x 5 x 90kg
2 x 4 x 95kg

5 x 10 x 70kg


OHP
4 x 8 x 50kg


DB lateral raises
4 x 12 x 12kg


Single arm cable pushdowns
4 x 10 x 25kg

Supposed to be a leg day but I've got a pool tournament from Thursday to Sunday so I need to be able to move.

26/2/2014

Legs


Front squats
1 x 2 x 100kg (felt a twinge in the back and stopped immediately)


Leg extensions
1 x 10 x 75kg
4 x 10 x 95kg


Leg curls
5 x 10 x 55kg


F*CK

1/3/2014

Push


Incline bench press
3 x 5 x 75kg


OHP
3 x 5 x 55/57.5/60kg


Bench press
3 x 10/10/9 x 80kg
2 x 10/9 x 75kg


DB shoulder press
5 x 10 x 24kg


Single arm cable triceps pushdowns
1 x 10 x 22.5kg
3 x 10 x 25kg

4/3/2014

Pull


Machine rows
3 x 10 x 75/77.5/80kg


Pulldowns
3 x 9/7/8 x 75kg


DB rows
3 x 10 x 40kg


DB reverse flyes
4 x 10 x 12kg


Seated DB curls
4 x 12 x 12kg

5/3/2014

Legs


Leg extensions
4 x 10 x 95/100/102.5/105kg


Leg curls
4 x 8 x 75kg


Machine leg press
3 x 10 x 145/175/195kg


Smith machine calf raises
5 x 10 x 109kg

supersetted with

BW calf raises
5 x 10


Avoiding squats/rows/pretty much anything putting stress on my back for the time being. Doesn't mean I can't get good workouts in though!

This post has been edited by -Dan: Mar 5 2014, 11:46 PM

9/3/2014

Push


Bench press
2 x 5 x 90/92.5
1 x 4 x 95kg


OHP
3 x 5 x 60kg


Bench press
1 x 8 x 80kg
2 x 8 x 75kg
2 x 8 x 70kg


OHP
4 x 8 x 45kg


V bar triceps pushdowns
1 x 12 x 50kg
3 x 12 x 60kg


Smith machine calf raises
4 x 10 x 109kg

supersetted with

BW calf raises
4 x 10

10/3/2014

Pull


Pulldowns (medium-wide grip)
4 x 10/9/8/8 x 75kg


Machine rows
4 x 10/9/8/9 x 75kg


Face pulls
5 x 12 x 35kg


Cable curls
1 x 10 x 50kg
3 x 10 x 60kg

20/3/2014

Push (OHP)


OHP
2 x 5 x 60/62.5kg
1 x 4 x 65kg


1 x 10 x 45kg
4 x 10 x 40kg


Bench press
3 x 10 x 60kg


Incline DB flyes
3 x 8 x 18kg


Single arm triceps pushdowns
1 x 10 x 25kg
1 x 8 x 30kg
2 x 10 x 27.5kg


Busy part of the year is over and I should have more time to train. Will be focusing alternate push days on bench and OHP.

21/3/2014

Pull


Supinated pulldowns
2 x 10/8 x 82kg
2 x 10 x 75kg


Machine rows
1 x 9 x 75kg
3 x 10 x 70kg


BB shrugs
3 x 12 x 110kg


Face pulls
3 x 12 x 35kg


Seated DB curls
4 x 15/14/12/14 x 10kg (12s and 14s were taken so I just did more reps and negatives)

24/3/2014

Legs


Smith machine calf raises
1 x 10 x 109kg
1 x 8 x 129kg
3 x 8 x 119kg

supersetted with

BW calf raises
5 x 12


Front squats
1 x 5 x 90kg
1 x 5 x 100kg
1 x 5 x 105kg
1 x 3 x 110kg


BB lunges
3 x 8 x 60kg


Back's feeling alright today. Adjusted my breathing technique, making sure I really get big air before my reps and keep everything tight as f***.

28/3/2014

Pull


Machine lat pulldowns
1 x 10 x 80kg
1 x 9 x 82.5kg
2 x 8 x 85kg


Machine rows
4 x 10 x 75kg


Face pulls
5 x 12 x 35kg


Seated DB curls
4 x 12 x 12kg

4/4/2013

Legs


Front squats
2 x 5 x 100/105kg
1 x 2 x 110kg *failed on 3rd rep


BB lunges
4 x 8 x 60kg


Smith machine calf raises
5 x 8 x 129kg

supersetted with

BW calf raises
5 x 12

7/4/2014

Push


DB incline bench press
1 x 10 x 32kg
3 x 8 x 34kg


Machine chest press
3 x 10 x 75kg


Seated DB shoulder press
3 x 8 x 26kg


Seated lateral raises
3 x 10 x 14kg


Overhead DB triceps extensions
2 x 8 x 20kg
2 x 8 x 18kg


No barbells today so I improvised.

8/4/2014

Pull


Supinated grip pulldowns
3 x 8 x 82kg
1 x 10 x 75kg


Machine rows
10 x 75kg
9 x 80kg
8 x 82.5kg
8 x 85kg


Face pulls
5 x 12 x 35kg


Seated DB curls
4 x 10 x 14kg

11/4/2014

Legs


Front squats
3 x 5 x 100kg


BB lunges
4 x 8 x 50kg


Smith machine calf raises
5 x 8 x 129kg

supersetted with

BW calf raises
5 x 12


Felt like shit today.

12/4/2014

Push


OHP
5 x 60kg
5 x 62.5kg
4 x 65kg


5 x 10 x 42.5kg


Incline DB bench press
3 x 10 x 28kg


Incline DB flyes
3 x 8 x 20kg


Overhead DB triceps extensions
1 x 8 x 20kg
3 x 10 x 14kg

14/4/2014

Pull


Machine rows
4 x 8 x 85/87.5/90/92.5kg


Machine pull downs
4 x 8 x 75kg


Face pulls
1 x 12 x 35kg
4 x 10 x 40kg


Seated DB curls
4 x 12/12/11/10 x 14kg