20/10/2014

Legs


Front squats
4 x 5 x 107.5kg


Lunges
3 x 8 x 60kg


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

Supersetted with

BW calf raises
4 x10

21/10/2014

Push


OHP
3 x 5/5/4 x 62.5kg

4 x 8 x 47.5kg


Incline bench press
3 x 8 x 60kg


Incline DB flyes
3 x 8 x 20kg


Overhead cable extension
4 x 10 x 12.5kg


Amazing how easily I lose strength.

23/10/2014

Pull


Pulldowns
4 x 8 x 80kg


DB rows
4 x 11/11/10/10 x 42kg


DB shrugs
4 x 15 x 42kg


Seated DB curls
4 x 10 x 16kg

Simple yet intense. How has push/pull work for you so far? More gains in strength or physique?

woah dude you've gotten way stronger. naise! good stuff bro

Decent gains in both aspects, tbh.

Thanks man. Though I've lost easily 10-15% off my main lifts thanks to that case of the flu recently. Lol

30/10/2014

Legs


Front squats
5 x 5 x 107.5kg


BB lunges
3 x 8 x 60kg


Smith machine calf raise
1 x 12 x bar+120kg
4 x 10 x bar+130kg

This took a long time. Wasn't feeling great but made myself grind through.

This post has been edited by -Dan: Oct 30 2014, 08:51 PM

31/10/2014

Push


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

3 x 10 x 55kg


OHP
2 x 8 x 47.5kg
1 x 8 x 45kg


Seated DB lateral raises
3 x 8 x 14kg


Triceps pushdowns
4 x 10 x 40 (new cable machine, don't know the accuracy of the weights)

2/11/2014

Pull


Pull-ups
4 x 10


DB rows
3 x 10 x 42kg


Hyper extensions
2 x 10 x 20kg


DB shrugs
4 x 15 x 42kg


Seated DB curls
4 x 10 x 16kg

5/11/2014

Legs


Smith machine calf raise
5 x 10 x bar+130kg

supersetted with

BW calf raises
5 x 10


Front squats
3 x 5 x 110kg


BB Lunges
3 x 8 x 60kg

6/11/2014

Push


OHP
4 x 6/6/6/5 x 62.5kg

3 x 10 x 45kg


DB bench press (slight incline)
3 x 10 x 30kg


Incline DB flyes
3 x 10 x 18kg


Overhead DB extensions
3 x 9 x 16kg

7/11/2014

Pull


Single arm machine rows
1 x 10 x 75
1 x 10 x 85
2x 10 x 92.5


Pulldowns
4 x 10/8/8/8 x 75kg


DB shrugs
4 x 15 x 42kg


Seated curls
4 x 10 x 16kg


New machines since the gym management changed. I like the new row machine as it feels a lot like a hammer strength row but don't know that the weight units are. Pretty sure it's lbs since I was rowing the full stack easily.

10/11/2014

Legs


Smith machine calf raises
5 x 10 x bar+130kg

Supersetted with

BW calf raises
5 x 10


Leg extensions
5 x 12 x 82.5kg


Leg curls
1 x 10 x 65kg (most awkward leg curl machine ever)

Hyper extensions
4 x 10 x BW+20kg

Squat racks were all occupied.

11/11/2014

Push


DB bench press (slight incline)
4 x 8 x 36kg


DB incline bench press
3 x 8/8/10 x 28kg


DB shoulder press
3 x 12 x 22kg


Cable lateral raises
1 x 8 x 10kg
2 x 10 x 7.5kg


V bar pushdowns
4 x 10 x 35

12/11/2014

Pull


Pulldowns
4 x 10/10/8/8 x 80kg


Unilateral machine rows
4 x 10 x 92.5


DB shrugs
4 x 20 x 42kg


Seated DB curls
4 x 10 x 16kg

14/11/2014

Legs


Hyperextensions (semi GHR)
4 x 10 x BW+20kg


Front squats
2 x 3 x 115kg
3 x 3 x 112.5kg


Smith machine calf raises
5 x 11 x bar+130kg

Supersetted with

BW calf raises
5 x 12


Squat racks were occupied when I was done with my preworkout stretching so I did hams first. Wasn't the best idea, definitely affected the squats.

15/11/2014

Push


OHP
6 x 4 x 65kg


Cable lateral raise
2 x 7.5kg


Low incline DB press
3 x 10 x 34kg


Incline DB flyes
3 x 10 x 18kg


Overhead DB extension
4 x 12 x 14kg

16/11/2014

Pull


Lat pulldowns
4 x 10/10/9/9 x 80kg


Unilateral machine rows
4 x 12 x 92.5


DB shrugs
4 x 20 x 42kg


Seated DB curls
4 x 10 x 16kg

19/11/2014

Legs


Hyperextensions/semi-GHR
5 x 12 x 20kg


DB lunges
3 x 6 x 32kg


Leg extensions
2 x 12 x 82.5kg


All squat racks and smith machines occupied, ffs. Major problem with this new management is they got rid of 2 squat racks and replaced them with a stupid cable machine. So now there's onlu 2 power cages left.

20/11/2014

Push


Incline DB press
4 x 15/12/10/9 (lol) x 32kg


DB shoulder press
4 x 10 x 24kg


Incline DB flyes
4 x 10 x 18kg


DB lateral raises
3 x 8 x 14kg


Cable pushdowns
1 x 10 x 35
3 x 10 x 40