Dan's training (rehab) log, Note to self: Stop getting injured.
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 Jul 20 2015, 07:49 AM
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Senior Member
4,382 posts Joined: Jan 2009  
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20/7/2015
C1W1 Back & stuff Seated cable rows 10 x 66kg 10 x 73kg 2 x 8 x 79kg Chin ups 4 x 10/10/9/8+2 Face pulls 4 x 10 x forgot DB curls 3 x 10 x 18kg Seated calf raises 4 x 10 x 60kg |
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Jul 22 2015, 12:17 AM
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Senior Member
4,382 posts Joined: Jan 2009
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21/7/2015
C1W1 Bench Bench press 5 x 62.5kg 5 x 72.5kg 9 x 82.5kg 5 x 72.5kg 11 x 62.5kg 5 x 10 x 52.5kg DB rows 5 x 10 x 36kg |
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Jul 23 2015, 07:51 AM
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Senior Member
4,382 posts Joined: Jan 2009
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22/7/2015
C1W1 Squat Front squat 5 x 60kg 5 x 70kg 10 x 80kg 5 x 70kg 14 x 60kg 5 x 10 x 52.5kg Lying leg curls 5 x 10 x 41kg Leg press machine calf raise 5 x 10 x 127kg |
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Jul 25 2015, 08:30 AM
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Senior Member
4,382 posts Joined: Jan 2009
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24/7/2015
C1W2 OHP 3 x 47.5kg 3 x 52.5kg 7 x 60kg 3 x 52.5 14 x 47.5 5 x 10 x 37.5 Chin ups 5 x 10 Dips 3 x 10 Felt easy today. |
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Jul 26 2015, 01:44 AM
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Senior Member
4,382 posts Joined: Jan 2009
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25/7/2015
Back & stuff Cable rows 4 x 10/10/9/9 x 79kg Chin ups 4 x 10/10/10/9+1 Face pulls 5 x 12 x 68 DB curls 3 x 10 x 18kg Seated calf raises 4 x 10 x 60kg |
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Jul 28 2015, 07:21 AM
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Senior Member
4,382 posts Joined: Jan 2009
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27/7/2015
C1W2 Bench day Bench press 3 x 67.5kg 3 x 77.5kg 7 x 87.5kg 3 x 77.5kg 13 x 67.5kg 5 x 10 x 52.5kg DB rows 5 x 10 x 36kg Didn't feel like doing any extra isolation movements. |
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Jul 29 2015, 08:05 AM
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Senior Member
4,382 posts Joined: Jan 2009
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28/7/2015
C1W2 Squats Front squat 3 x 65kg 3 x 75kg 10 x 85kg 3 x 75kg 16 x 65kg 5 x 10 x 52.5kg Lying leg curls 5 x 10 x 41kg Leg press machine calf raises 5 x 10 x 134kg This post has been edited by -Dan: Jul 31 2015, 09:08 AM |
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Jul 31 2015, 08:45 AM
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Senior Member
4,382 posts Joined: Jan 2009
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30/7/2015
C1W3 OHP 5 x 50kg 3 x 57.5kg 6 x 62.5kg 3 x 57.5kg 14 x 50kg 5 x 10 x 37.5kg Chin ups 5 x 10 Dips 3 x 12 |
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Aug 1 2015, 08:03 AM
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Senior Member
4,382 posts Joined: Jan 2009
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31/7/2015
C1W3 Back Machine rows 4 x 10 x 66kg Chin ups 5 x 10 Face pulls 5 x 10 x 68 Seated calf raises 5 x 10 x 60kg DB curls 4 x 10 x 18kg |
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Aug 2 2015, 09:14 PM
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Senior Member
4,382 posts Joined: Jan 2009
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2/8/2015
C1W3 Bench press 5 x 72.5 3 x 82.5 8 x 90kg 3 x 83.5 13 x 72.5 5 x 10 x 52.5kg DB rows 5 x 10 x 36kg This post has been edited by -Dan: Aug 2 2015, 09:27 PM |
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Aug 4 2015, 08:40 AM
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Senior Member
4,382 posts Joined: Jan 2009
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3/8/2015
C1W3 front squats 5 x 70kg 3 x 80 11 x 87.5 3 x 80 17 x 70 5 x 10 x 52.5kg Lying leg curls 5 x 10 x 43kg Leg press machine calf raises 5 x 10 x 134kg This post has been edited by -Dan: Aug 4 2015, 09:06 AM |
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Aug 6 2015, 04:54 PM
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Senior Member
4,382 posts Joined: Jan 2009
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5/8/2015
C1W4 OHP deload 3 x 45kg 3 x 50 3 x 57.5 3 x 10 x 35kg Chin ups 5 x 10 |
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Aug 8 2015, 07:04 PM
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Senior Member
4,382 posts Joined: Jan 2009
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6/8/2105
C1W4 back deload Machine rows 3 x 10 x 52kg Chin ups 4 x 10 Face pulls 4 x 10 x 58 Seated calf raises 3 x 10 x 60kg Seated DB curl 3 x 10 x 14kg |
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Aug 8 2015, 11:26 PM
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Senior Member
4,382 posts Joined: Jan 2009
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8/8/2015
C1W4 Bench deload 3 x 62.5kg 3 x 72.5 3 x 82.5 3 x 10 x 47.5 DB rows 5 x 10 x 36kg Seated DB curls 3 x 10 x 14kg Good thing it's a deload day cause I felt a bit 'meh' today. |
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Aug 10 2015, 05:08 PM
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Senior Member
4,382 posts Joined: Jan 2009
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9/8/2015
C1W4 Front squat deload 3 x 60kg 3 x 70 3 x 80 3 x 47.5kg Lying leg curls 5 x 10 x 41kg Leg press machine calf raise 4 x 10 x 127kg Weights for Cycle 2. This post has been edited by -Dan: Aug 11 2015, 02:48 AM |
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Aug 11 2015, 11:01 PM
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Senior Member
4,382 posts Joined: Jan 2009
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11/8/2015
C2W1 OHP 5 x 45kg 5 x 52.5 10 x 57.5 5 x 52.5 16 x 45 5 x 10 x 37.5kg Chin ups 5 x 10 Dips 3 x 15/15/13 This post has been edited by -Dan: Aug 11 2015, 11:18 PM |
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Aug 16 2015, 01:53 AM
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Senior Member
4,382 posts Joined: Jan 2009
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14/8/2015
C2W1 Bench press 5 x 65kg 5 x 75 7 x 85 5 x 75 10 x 65kg 5 x 10 x 55kg Inverted TRX rows 5 x 10 Felt weak today, capped it at 10 reps for the 65kg set. |
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Aug 16 2015, 08:05 AM
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Senior Member
4,382 posts Joined: Jan 2009
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15/8/2015
C2W1 front squats 5 x 65kg 5 x 75 12 x 82.5 5 x 75 20 x 65 5 x 10 x 55kg Lying leg curls 5 x 10 x 43kg Leg press machine calf raise 5 x 10 x 134kg |
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Aug 18 2015, 09:00 AM
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Senior Member
4,382 posts Joined: Jan 2009
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17/8/2015
C2W2 OHP 3 x 47.5kg 3 x 55kg 7 x 62.5 3 x 55 16 x 47.5 5 x 10 x 37.5kg Chin ups 5 x 10 Dips 3 x 15/14/12 |
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Aug 19 2015, 08:43 AM
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Senior Member
4,382 posts Joined: Jan 2009
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C2W2 back
Machine rows 4 x 12 x 66kg Chin ups 5 x 10 Face pulls 4 x 10 x 36kg Seated calf raises 5 x 10 x 60kg Seated DB curls 4 x 10 x 16kg |
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