9/6/2014

Pull


Machine rows
1 x 9 x 90kg
3 x 8 x 92.5kg


Pull-ups
4 x 10/10/10/9 x BW


Face pulls
5 x 12 x 40kg


Hammer curls
4 x 10 x 22kg

12/6/2014

Legs


Front squats
5 x 3 x 112.5kg

3 x 5 x 100/90/90kg


BW calf raises
5 x 50

13/6/2014

Push


OHP
3 x 5 x 65kg

5 x 10 x 45kg


Incline bench press
2 x 6/5 x 70kg *delts were fried
1 x 8 x 60kg


Machine chest press
3 x 8 x 80/80/75kg


Overhead DB triceps extensions
4 x 10 x 16kg

16/6/2014

Pull


Pullups
5 x 12/12/11/9/9


DB rows
3 x 10 x 40kg


Face pulls
5 x 12 x 40kg


Hammer curls
4 x 10 x 22kg

23/6/2014

Legs


Front squats
5 x 3/3/3/3/2 x 110kg


Smith machine calf raises
5 x 12 x 129kg

Supersetted with

BW calf raises
5 x 10


Squats felt very heavy, ended up failing the last rep. Pretty annoyed. May be time for a deload.

24/6/2014

Push


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

5 x 10 x 60kg


OHP
5 x 8 x 47.5kg


Overhead DB triceps extension
4 x 10 x 16kg


Meh.

25/6/2014

Pull


Machine rows
4 x 9 x 90kg


DB rows
4 x 10 x 40kg


Face pulls
5 x 12 x 40kg


Cable curls
1 x 12 x 50kg
1 x 10 x 55kg
2 x 9 x 60kg

27/6/2014

Legs (deload)


Front squats
5 x 5 x 65kg


Smith machine calf raises
3 x 12 x 129kg

Supersetted with

BW calf raises
3 x 10

1/7/2014

Away for the week and I forgot to bring my resistance band so I'm a little limited so just did a circuit.

Pushups, squats, crunches and calf raises. To failure, 3 rounds.

5/7/2014

Push


OHP
1 x 3+2(push press) x 67.5kg
2 x 5 x 65kg

5 x 10 x 47.5kg


Bench press
1 x 12 x 70kg
4 x 10/9/9/8 x 75kg


Overhead DB triceps extension
3 x 10/10/8 x 16kg


Smith machine calf raises
4 x 12 x 129kg

Supersetted with

BW calf raises
4 x 10

This post has been edited by -Dan: Jul 5 2014, 09:03 PM

6/7/2014

Pull


Machine rows
1 x 6 x 95kg
1 x 8 x 90kg
2 x 8 x 85kg


Single arm pulldowns
4 x 10 x 33kg


Face pulls
5 x 12 x 40kg


Hammer curls
4 x 8 x 24kg


Weak ass rows.

8/7/2014

Legs


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


Smith machine calf raises
5 x 10 x 139kg

Supersetted with

BW calf raises
5 x 10


Leg curls
3 x 10 x 65kg

This post has been edited by -Dan: Jul 9 2014, 12:46 AM

9/7/2014

Push

Incline DB bench press
3 x 6 x 38kg

5 x 10/9/8/9/8 x 30kg


OHP
3 x 8/8/7 x 47.5kg
2 x 8 x 45kg


Single arm triceps pushdowns
4 x 10 x 25kg

10/7/2014

Pull (deload)


Lat pulldowns
3 x 10 x 54kg


Single arm pulldowns
3 x 10 x 19kg


Face pulls
3 x 12 x 25kg

DB curls
3 x 8 x 16kg


Have a cold so decided to just deload.

14/7/2014

Legs


Front squats
5 x 5 x 105kg


Smith machine calf raise
5 x 10 x 139kg

Supersetted with

BW calf raises
5 x 10


Leg curls
3 x 10 x 65kg

15/7/2014

Push


OHP
2 x 4+1 push press x 67.5kg
1 x 3+1 push press x 67.5kg

5 x 10 x 47.5kg


Incline bench press
1 x 10 x 60kg
4 x 8/8/8/7 x 65kg


V-bar pushdowns
4 x 10 x 80kg

16/7/2014

Pull


Machine pulldowns
4 x 10/8/8/8 x 85kg


DB rows
4 x 10 x 40kg


Face pulls
5 x 12 x 40kg


Seated DB curls
4 x 8 x 16kg

18/7/2014

Legs


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


Smith machine calf raises
5 x 10 x 139kg

supersetted with

BW calf raises
5 x 10


Leg curls
4 x 10 x 65kg

19/7/2014

Push


Bench press
3 x 5 x 97.5kg

1 x 10 x 65kg
4 x 10 x 70kg


OHP
5 x 10/9/9/9/9 x 45kg


Overhead DB triceps extension
4 x 10/10/10/8 x 16kg


Bench felt strong for once.

just saw ur log and your profile pic. ur huge! good progress!!
good press movement.
from your pull log, did u injure ur back or something?