7/2/2015
Push
OHP
3 x 5 x 65/62.5/62.5 kg
4 x 8 x 50kg
Bench press
4 x 8/8/8/7 x 80kg
Incline DB flyes
3 x 8 x 20kg
Cable pushdowns
4 x 12 x 35
Dan's training (rehab) log, Note to self: Stop getting injured.
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 Feb 8 2015, 01:50 AM
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Senior Member
4,382 posts Joined: Jan 2009  
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Mar 9 2015, 01:21 AM
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Senior Member
4,382 posts Joined: Jan 2009
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8/3/2015
Legs Hyperextensions/GHR 5 x 10 x 20kg Alternating calf raises 5 x 15 Leg extensions 5 x 15/15/15/10/10 x 82.5kg Time to get back into things after a month off. |
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Mar 17 2015, 02:27 AM
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Senior Member
4,382 posts Joined: Jan 2009
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16/3/2014
Push Incline DB press 1 x 10 x 30kg 3 x 10 x 32kg DB shoulder press 3 x 8 x 24kg Seated lateral raise 3 x 10 x 12kg Incline DB flyes 3 x 10 x 18kg Overhead DB extension 4 x 8 x 18kg Do I even lift... |
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Mar 18 2015, 08:21 AM
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Senior Member
4,382 posts Joined: Jan 2009
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17/3/2015
Pull Pulldowns 3 x 8 x 75kg Machine rows 3 x 12 x 82.5/87.5/92.5kg DB shrugs 4 x 15 x 42kg Alternating pulldowns 3 x 10 x 25kg Seated DB curls 4 x 10 x 14kg This post has been edited by -Dan: Mar 18 2015, 08:23 AM |
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Mar 31 2015, 10:36 PM
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Senior Member
4,382 posts Joined: Jan 2009
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31/3/2015
Push DB shoulder press 4 x 6 x 30kg DB bench press 3 x 7 x 32kg Lateral raises 3 x 12 x 12kg Dips 4 x 14/12/10/8 Alrernative calf raise 5 x 15 x BW Pulled a hamstring somehow so just did a push and calves session. |
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Apr 2 2015, 11:51 PM
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Senior Member
4,382 posts Joined: Jan 2009
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2/4/2015
Pull Pulldowns 10 x 85kg 2 x 8 x 80kg Machine rows 3 x 12 x 92.5kg Unilateral pulldowns 3 x 8 x 30kg Cable reverse fly 12 x 5kg 10 x 7.5kg 3 x 12 x 5kg Seated DB curls 4 x 10 x 16kg Reverse curls 3 x 10 x 8kg |
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Apr 7 2015, 07:30 PM
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Junior Member
410 posts Joined: Aug 2010 
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QUOTE(-Dan @ Jun 10 2010, 02:43 PM) Day 8 eerrrr may I knw ur current weight n height , if u dnt mind, are you endomorph?Squat: 1x20x67kg Pullovers: 1x20x17.5kg Stiff-legged deadlift: 1x15x55kg Pullovers: 1x20x17.5kh Bench press: 4x10x50kg Bent row: 4x15x45kg Military press: 4x12x37.5kg Chin ups/pull ups/wide grip pullups: 3 x Till failure Weighted dips: 3 x BW+10kg x 13/13/15 [attachmentid=1619772] [attachmentid=1619774]  |
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Apr 8 2015, 05:41 PM
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Senior Member
4,382 posts Joined: Jan 2009
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7/4/2015
Push Machine chest press 4 x 8 x 90kg DB shoulder press 3 x 8 x 26kg DB fly 3 x 10 x 18kg DB lateral raise 3 x 12 x 12kg Dips 4 x 12 QUOTE(nikita zuleica @ Apr 7 2015, 11:30 AM) eerrrr may I knw ur current weight n height , if u dnt mind, are you endomorph? About 175 cm and 79kg. I have small joints and bone structure, characteristics of an ectomorph. |
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Apr 16 2015, 12:47 AM
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Senior Member
4,382 posts Joined: Jan 2009
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15/4/2015
Pull Machine rows 4 x 12 x 92.5 Alternating pulldowns 4 x 10 x 30kg Seated DB curls 4 x 10 x 16kg Cable reverse fly 1 x 10 x 7.5kg 3 x 12 x 5kg Alternating calf raise 5 x 15 x BW |
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May 5 2015, 10:27 PM
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Senior Member
4,382 posts Joined: Jan 2009
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5/5/2015
Legs Leg extensions 5 x 12 x 82.5kg DB lunges 1 x 5 x 30kg 2 x 6 x 26kg Alternate calf raise 5 x 16 x BW Back pain and sciatica has been flaring up the past couple of weeks. Feels like I'm being set back months... This post has been edited by -Dan: May 5 2015, 10:27 PM |
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May 7 2015, 01:01 AM
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Senior Member
4,382 posts Joined: Jan 2009
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6/5/2015
Push Machine shoulder press 1 x 10 x 62.5kg 2 x 8/7 x 72.5kg 1 x 8 x 67.5kg 1 x 9 x 62.6kg Machine chest press 1 x 7 x 80kg 3 x 8 x 75kg DB lateral raise 3 x 12 x 12kg Incline fly 3 x 8 x 20kg Dips 4 x 10/8/8/8 x BW This post has been edited by -Dan: May 7 2015, 01:02 AM |
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May 7 2015, 11:54 PM
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Senior Member
4,382 posts Joined: Jan 2009
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7/5/2015
Pull Lat pulldowns 1 x 10 x 75kg 3 x 8 x 80kg Machine rows 4 x 12/12/12/10 x 92.5 Cable rear selt flyes 4 x 10 x 7.5kg Seated DB curl 4 x 10 x 16kg |
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May 10 2015, 12:02 AM
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Senior Member
4,382 posts Joined: Jan 2009
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9/5/2015
Legs Machine leg press 4 x 10 x 180/200/200/180 (full stack, assuming it's kg) Leg extension 3 x 12 x 45kg Leg curl 4 x 10 x 30/40/50/50kg Alternating calf raises 5 x 17 x BW |
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May 12 2015, 12:44 AM
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Senior Member
4,382 posts Joined: Jan 2009
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11/5/2015
Push Machine chest press 4 x 10 x 90kg DB lateral raises 3 x 12 x 12kg Machine shoulder press 1 x 10 x 45kg 3 x 10 x 55kg Incline DB flyes 3 x 8 x 20kg Overhead DB extension 4 x 10 x 16kg |
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May 13 2015, 01:06 AM
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Senior Member
4,382 posts Joined: Jan 2009
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12/5/2015
Pull Pulldowns 4 x 7/6/6/5 x 85kg Chest supported DB row 4 x 12 x 22kg Cable rear delt flyes 4 x 12 x 5kg Seated DB curls 4 x 10 x 16kg |
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May 16 2015, 06:36 PM
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Senior Member
4,382 posts Joined: Jan 2009
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16/5/2015
Legs Leg curl 1 x 12 x 50kg 1 x 8 x 57.5kg 4 x 10 x 50kg Leg extensions 5 x 12 x 82.5kg Alternative calf raises 5 x 18 x BW Seated DB curls 4 x 10 x 16kg That leg curl machine is seriously the most awkward one I've ever used. Will likely cut it from my routine altogether as I feel my lower back getting strained more than my hams. So difficult to train hams with lower back pain. This post has been edited by -Dan: May 16 2015, 09:37 PM |
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May 21 2015, 12:48 AM
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Senior Member
4,382 posts Joined: Jan 2009
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20/5/2015
Push Machine shoulder press 1 x 10 x 70kg 1 x 8 x 75kg 3 x 6 x 80kg DB incline bench press 4 x 8 x 30kg Seated DB lateral raise 3 x 12 x 12kg Incline DB flyes 3 x 10 x 18kg Overhead DB extensions 4 x 10 x 16kg |
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May 22 2015, 12:54 AM
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Senior Member
4,382 posts Joined: Jan 2009
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21/5/2015
Pull Machine rows 4 x 12 x 92.5 Pulldowns 3 x 8/7/7 x 75/75/70kg Cable pullover 3 x 10 x 20kg Cable rear delt fly 4 x 10/10/10/8 x 7.5kg Seated DB curls 4 x 10 x 16kg |
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May 23 2015, 12:06 AM
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Senior Member
4,382 posts Joined: Jan 2009
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22/5/2015
Legs Machine leg press 4 x 10 x 200kg Leg curls 4 x 10 x 40kg Leg extensions 3 x 10 x 82.5kg |
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May 26 2015, 09:05 AM
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Elite
9,006 posts Joined: Oct 2005 From: PJ
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So much consistency. Respect. The longest journal in LYN i think. How's the lower back?
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