20/7/2014

Pull


Pulldowns
4 x 8/8/8/7 x 89kg


DB rows
4 x 10 x 40kg


Face pulls
5 x 12 x 40kg


DB curls
4 x 8 x 18kg

Cheers buddy. Yeah, I injured my lower back close to 4 years ago. That's why I exclude exercises like deadlifts and back squats, my back doesn't agree with them.

28/7/2014

Push


Bench press
3 x 5 x 97.5/97.5/95kg

5 x 10/10/10/9/9 x 70kg


OHP
2 x 10/9 x 45kg
3 x 9/10/10 x 42.5kg


Overhead DB triceps extensions
3 x 10 x 16kg


Still jetlagged and only got 3 hours sleep last night. Felt pretty crap. Was also supposed to be an OHP-focused day but the rack was occupied so I did bench instead.

This post has been edited by -Dan: Jul 28 2014, 02:38 PM

29/7/2014

Pull


Pulldowns
3 x 10/9/7 x 87kg
1 x 10 x 77kg


DB rows
4 x 10 x 40kg


Face pulls
5 x 12 x 21kg (different gym, felt the same as the stated 40kg in my other gym)


Hammer curls
4 x 10 x 22kg

31/7/2014

Legs


Front squats
5 x 5 x 105kg


Lying leg curls
3 x 10 x 45kg


Seated calf raises
5 x 10 x 60kg

Supersetted with

BW calf raises
5 x 10

Back in my hometown ghetto gym!

1/8/2014

Push


OHP
3 x 6 x 70kg

5 x 10 x 50kg


Incline hammer strength press
5 x 10 x 35kg


Overhead DB triceps extension
4 x 10 x 35lbs


Bar is most definitely less than 20kg. Will just record it on face value to keep things simple.

2/8/2014

Pull


Chest supported row
3 x 5 x 60kg


Hammer strength row
1 x 8 x 80kg
2 x 10 x 70kg


Hammer strength pulldown
1 x 12 x 30kg
2 x 10 x 35kg


Face pulls
4 x 12 x 41kg


Seated DB curls
3 x 10 x 30lbs

4/8/2014

Legs


Front squats
5 x 6 x 105kg


Lying leg curls
3 x 10 x 45kg


Seated calf raise
5 x 10 x 50kg

supersetted with

BW calf raise
5 x 10


Wasn't happy with my form using 60kg on seated calf raises so I dropped it.

5/8/2014

Push


Bench press
3 x 5 x 105kg


Incline DB press
5 x 10/10/9/9/9 x 65lbs


OHP
5 x 10/9/10/9/9 x 50kg


Cable overhead extension
4 x 10 x 23kg

6/9/2014

Pull


Isolateral pulldowns
4 x 8 x 40kg


DB rows
4 x 10 x 100/105/110/110 lbs


Face pulls
5 x 12 x 41kg


Seated DB curls
4 x 10 x 35lbs

8/8/2014

Legs


Front squats
5 x 5 x 110kg


Lying leg curls
3 x 10 x 45kg


Hyperextensions
2 x BW+20kg


Seated calf raise
5 x 10 x 50kg

supersetted with

BW calf raises
5 x 10

9/8/2014

Push


OHP
3 x 7/6/5 x 70kg

5 x 10 x 50kg


Bench press
5 x 8 x 80kg


Overhead DB extensions
4 x 10 x 35lbs

10/8/2014

Pull


Isolateral pulldown
4 x 10/10/10/9 x 40kg


DB rows
4 x 10 x 110lbs


Face pulls
4 x 12 x 41kg


Seated DB curls
3 x 10 x 35lbs

12/8/2014

Legs


Front squats
1 x 6 x 110kg
1 x 5 x 115kg
1 x 5 x 120kg
1 x 4 x 125kg
1 x 6 x 110kg


Lying leg curls
4 x 10 x 45kg


Smith machine calf raises
5 x 10 x bar+120kg

supersetted with

BW calf raises
5 x 10

13/8/2014

Push

Bench press
4 x 5 x 105kg

4 x 10 x 75kg


OHP
5 x 10 x 50kg


Overhead cable extension
4 x 10 x 23kg

14/8/2014

Pull


Unilateral pulldowns
4 x 10/9/8/8 x 40kg


Chest supported rows
4 x 8 x 50kg


Face pulls (using the row machine)
5 x 12 x 20kg


Seated DB curls
4 x 10 x 35lbs

16/8/2014

Legs


Pause front squats
4 x 5 x 100kg


Lying leg curls
3 x 10 x 45kg


Back wasn't feeling great so I did pause squats instead of a higher weight.

18/8/2014

Push


OHP
4 x 6/6/6/5 x 70kg

4 x 10 x 50kg


Bench press
5 x 10 x 80kg


Overhead cable extension
1 x 12 x 23kg
3 x 8 x 29kg

19/8/2014

Pull


Pulldowns
3 x 8/8/7 x 90kg
1 x 9 x 80kg


DB rows
4 x 10 x 110lbs


Face pulls
5 x 12 x 41kg


Seated DB curls
4 x 10 x 35lbs

hey man..nice poundages..
may i know what are your stats now?
as in..weight, and TDEE for your goal?