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 Jeff's Journal, Back to training

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TSKillerjeff88
post Aug 12 2013, 08:10 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
10/8/2013

Back:
Lat Front Pull Down:
10 x 1 x 47kg
10 x 1 x 49.5kg
8 x 1 x 54kg
6 x 1 x 56.5kg

Lat Back Pull Down:
12 x 1 x 42.5kg
10 x 1 x 47kg
8 x 1 x 54kg
6 x 1 x 56.5kg

Lower Back Extension:
15 x 1 x 96kg
12 x 1 x 103kg
10 x 1 x 105.5kg
8 x 1 x 108kg

Cable Row:
12 x 1 x 47kg
7 x 1 x 57kg
6 x 1 x 59.5kg
4 x 1 x 67kg

Biceps:
DB Curl:
9 x 2 x 12.5kg
7 x 2 x 12.5kg

BB Curl:
10 x 1 x 20kg
8 x 3 x 20kg
TSKillerjeff88
post Aug 15 2013, 12:06 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
14/8/2013

Chest:
Machine Press:
10 x 1 x 42kg
8 x 1 x 44.5kg
6 x 1 x 49kg
4 x 1 x 51.5kg

BB Incline Press:
8 x 2 x 15kg
6 x 2 x 15kg

DB Decline Press:
8 x 2 x 17.5kg
6 x 2 x 17.5kg

Pec Fly:
12 x 1 x 33kg
10 x 1 x 35.5kg
6 x 1 x 40kg
4 x 1 x 42.5kg

Triceps:
Triceps Pulldown:
8 x 1 x 22.5kg
10 x 1 x 20kg
12 x 1 x 17.55kg
15 x 1 x 15kg

Triceps Kickback:
10 x 2 x 15kg
8 x 2 x 15kg
TSKillerjeff88
post Aug 19 2013, 07:44 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
18/8/2013

Rock Climbing
Endurance Training:
Advance Lead Wall Traversing:
1 x 40moves

Technique Training:
Boulder Route 1:
Technique: Strength and Core
Difficulty: 3.5/5
Attempts: 1/10
Progress: 90%

Boulder Route 2:
Technique: Finger Strength and Arm Locking
Difficulty: 3.5/5
Attempts: 3/10
Progress: 100%

Boulder Route 3:
Technique: Body Positioning and Core
Difficulty: 3/5
Attempts: 1
Progress: 100%
TSKillerjeff88
post Aug 22 2013, 02:45 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
21/8/2013

Chest:
Machine Press:
10 x 1 x 44.5kg
8 x 1 x 49kg
4 x 2 x 51.5kg

Incline Machine Press:
10 x 1 x 15kg
10 x 1 x 17.5kg
8 x 1 x 20kg
6 x 1 x 22.5kg

DB Decline Press:
8 x 4 x 17.5kg

Pec Fly:
12 x 1 x 33kg
10 x 1 x 35.5kg
6 x 1 x 40kg
4 x 1 x 42.5kg

Triceps:
Triceps Pulldown:
10 x 1 x 22.5kg
12 x 1 x 20kg
14 x 1 x 17.5kg
15 x 1 x 15kg

Triceps Kickback:
10 x 4 x 15kg
TSKillerjeff88
post Aug 29 2013, 02:24 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
29/8/2013

I'm falling sick. Damnit.

Chest:
Machine Press:
10 x 1 x 44.5kg
8 x 1 x 49kg
4 x 2 x 51.5kg

DB Decline Press:
10 x 4 x 17.5kg

Pec Fly:
10 x 1 x 35.5kg
8 x 1 x 40kg
6 x 2 x 42.5kg

Triceps:
Triceps Pulldown:
12 x 1 x 22.5kg
12 x 1 x 20kg
12 x 1 x 17.5kg
12 x 1 x 15kg

Triceps Kickback:
10 x 4 x 15kg
TSKillerjeff88
post Sep 3 2013, 07:52 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
2/9/2013

Back:
Lat Front Pull Down:
10 x 1 x 42.5kg
8 x 1 x 47kg
6 x 1 x 49.5kg
4 x 1 x 54kg

Lat Back Pull Down:
12 x 1 x 40kg
10 x 1 x 42.5kg
8 x 1 x 47kg
6 x 1 x 54kg

Lower Back Extension:
12 x 1 x 96kg
10 x 1 x 103kg
8 x 1 x 105.5kg
8 x 1 x 108kg

Cable Row:
12 x 1 x 40kg
10 x 1 x 42.5kg
8 x 1 x 47kg
6 x 1 x 57kg

Biceps:
DB Curl:
10 x 4 x 7.5kg

BB Curl:
12 x 2 x 15kg
10 x 1 x 15kg
8 x 1 x 15kg

Hammer Curl:
10 x 4 x 7.5kg
TSKillerjeff88
post Sep 9 2013, 08:14 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
6/9/2013

Chest:
Machine Press:
12 x 1 x 37.5kg
10 x 1 x 42kg
8 x 1 x 44.5kg
6 x 1 x 49kg

Incline Press:
12 x 1 x 15kg
10 x 1 x 20kg
8 x 1 x 25kg
4 x 1 x 30kg

DB Decline Press:
12 x 2 x 15kg
10 x 1 x 15kg
8 x 1 x 15kg

Pec Fly:
12 x 1 x 33kg
10 x 1 x 35.5kg
7 x 1 x 40kg
4 x 1 x 42.5kg

Shoulders:
DB Press:
8 x 4 x 10kg

Side Lats:
10 x 2 x 10kg
8 x 2 x 10kg

Front Lats:
10 x 2 x 7.5kg
8 x 2 x 7.5kg

DB Shrugs:
15 x 2 x 20kg
12 x 2 x 20kg
TSKillerjeff88
post Sep 11 2013, 07:56 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
10/9/2013

Back:
Lat Front Pull Down:
10 x 1 x 42.5kg
8 x 1 x 47kg
6 x 1 x 49.5kg
6 x 1 x 54kg

Lat Back Pull Down:
12 x 1 x 42.5kg
10 x 1 x 47kg
8 x 1 x 49.5kg
6 x 1 x 54kg

Lower Back Extension:
10 x 1 x 103kg
8 x 1 x 105.5kg
8 x 1 x 108kg
6 x 1 x 117kg

Cable Row:
14 x 1 x 40kg
10 x 1 x 42.5kg
8 x 1 x 47kg
6 x 1 x 49.5kg

Biceps:
BB Curl:
12x 2 x 17.5kg
10 x 2 x 17.5kg

DB Curl:
10 x 2 x 10kg
8 x 1 x 10kg

Hammer Curl:
8 x 4 x 10kg
TSKillerjeff88
post Sep 17 2013, 07:45 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
13/9/2013

Chest:
Machine Press:
12 x 1 x 42kg
8 x 1 x 44.5kg
8 x 2 x 49kg

Incline Press:
10 x 1 x 20kg
8 x 1 x 25kg
6 x 1 x 30kg
4 x 1 x 30kg

DB Decline Press:
10 x 1 x 17.5kg
8 x 3 x 17.5kg

Pec Fly:
12 x 1 x 33kg
10 x 1 x 35.5kg
8 x 1 x 40kg
4 x 1 x 42.5kg

Triceps:
Triceps Pulldown:
10 x 1 x 25kg
12 x 1 x 22.5kg
12 x 1 x 20kg
12 x 1 x 17.5kg

Triceps Kickback:
10 x 4 x 15kg
TSKillerjeff88
post Oct 8 2013, 07:57 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
8/10/2013

Chest:
Machine Press:
10 x 1 x 44.5kg
8 x 1 x 49kg
6 x 1 x 51.5kg
4 x 1 x 51.5kg

DB Incline Press:
12 x 2 x 12.5kg
10 x 2 x 12.5kg\

DB Decline Press:
10 x 2 x 15kg
8 x 2 x 15kg

Pec Fly:
15 x 1 x 33kg
10 x 1 x 35.5kg
8 x 1 x 40kg
6 x 1 x 42.5kg

Triceps:
Triceps Pulldown:
10 x 1 x 20kg
12 x 1 x 17.5kg
15 x 1 x 15kg
16 x 1 x 12.5kg
TSKillerjeff88
post Oct 16 2013, 08:05 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
14/10/2013

Back to training...again sweat.gif

Leg:
Squats:
12 x 2 x 20kg
10 x 2 x 30kg

Leg Extension:
6 x 2 x 42kg
8 x 2 x 42kg

Leg Curl:
8 x 4 x 47kg

Shoulders:
Machine Press:
15 x 2 x 15kg
12 x 2 x 15kg

Front Lats:
10 x 2 x 7.5kg
8 x 2 x 7.5kg

Side Lats
10 x 2 x 7.5kg
8 x 2 x 7.5kg

This post has been edited by Killerjeff88: Oct 16 2013, 08:33 AM
TSKillerjeff88
post Oct 17 2013, 07:52 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
17/10/2013

Back:
Lat Back Pull Down:
12 x 2 x 42.5kg
10 x 2 x 42.5kg

Lower Back Extension:
12 x 4 x 96kg

Cable Row:
10 x 2 x 40kg
8 x 2 x 40kg

Biceps:
BB Curl:
12x 2 x 17.5kg
10 x 2 x 17.5kg

DB Curl:
10 x 2 x 7.5kg
8 x 2 x 75kg
TSKillerjeff88
post Oct 21 2013, 08:10 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
19/10/2013

Chest:
BB Incline Press:
12 x 1 x 20kg
8 x 1 x 30kg
6 x 1 x 40kg
4 x 1 x 50kg

BB Press:
12 x 1 x 20kg
8 x 1 x 30kg
6 x 1 x 40kg
4 x 1 x 50kg

BB Decline Press:
12 x 1 x 20kg
8 x 1 x 30kg
6 x 1 x 40kg
4 x 1 x 50kg

Pec Fly:
12 x 1 x 26kg
10 x 1 x 28.5kg
10 x 1 x 31kg
8 x 1 x 33kg

Triceps:
Triceps Pushdown:
10 x 2 x 20kg
8 x 2 x 20kg

Cable Kickback
15 x 4 x 5kg
TSKillerjeff88
post Oct 22 2013, 07:19 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
22/10/2013

Simple weight training at home.

Leg:
Squats:
15 x 4 x 20kg

Deadlift:
10 x 2 x 30kg
8 x 2 x 30kg

Shoulders:
BB Press:
15 x 2 x 15kg
12 x 2 x 15kg

Front Lats:
10 x 4 x 8kg

Side Lats
12 x 4 x 8kg
TSKillerjeff88
post Oct 29 2013, 08:03 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
29/10/2013

Leg:
Leg Press:
12 x 1 x 46.5kg
12 x 1 x 51kg
10 x 1 x 53.5kg
10 x 1 x 58kg

Leg Extension:
10 x 2 x 35kg
8 x 2 x 42kg

Leg Curl:
10 x 2 x 47kg
8 x 2 x 49.5kg

Shoulders:
BB Press:
20 x 2 x 12.5kg
15 x 2 x 12.5kg

Side Lats
12 x 4 x 7.5kg
TSKillerjeff88
post Oct 31 2013, 10:15 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
31/10/2013

Back:
Lat Back Pull Down:
10 x 2 x 45kg
8 x 2 x 45kg

Lower Back Extension:
12 x 4 x 103kg

Cable Row:
15 x 3 x 40kg
12 x 1 x 40kg

Biceps:
BB Curl:
8 x 4 x 17.5kg

DB Curl:
10 x 3 x 10kg
8 x 1 x 10kg
TSKillerjeff88
post Nov 12 2013, 08:25 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
12/11/2013

Leg:
Leg Press:
15 x 1 x 46.5kg
12 x 1 x 51kg
10 x 1 x 53.5kg
8 x 1 x 58kg

Leg Extension:
10 x 2 x 35kg
10 x 1 x 42kg
8 x 1 x 42kg

Leg Curl:
10 x 2 x 47kg
8 x 2 x 49.5kg

Shoulders:
BB Press:
20 x 3 x 12.5kg
15 x 1 x 12.5kg

Front Lats:
10 x 2 x 7.5kg
8 x 2 x 7.5kg

Side Lats
10 x 2 x 7.5kg
8 x 2 x 7.5kg
TSKillerjeff88
post Nov 14 2013, 09:16 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
14/11/2013

Back:
Lat Back Pull Down:
10 x 2 x 45kg
8 x 2 x 45kg

Lower Back Extension:
12 x 4 x 103kg

Cable Row:
15 x 3 x 40kg
12 x 1 x 40kg

Biceps:
BB Curl:
20 x 1 x 12.5kg
15 x 1 x 15kg
12 x 1 x 17.5kg
10 x 1 x 22.5kg

DB Curl:
10 x 3 x 10kg
8 x 1 x 10kg
TSKillerjeff88
post Nov 18 2013, 07:57 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
18/11/2013

Chest:
BB Incline Press:
12 x 1 x 20kg
8 x 1 x 30kg
6 x 1 x 40kg
4 x 1 x 50kg

BB Press:
12 x 1 x 20kg
8 x 1 x 30kg
6 x 1 x 40kg
4 x 1 x 50kg

BB Decline Press:
12 x 1 x 20kg
8 x 1 x 30kg
6 x 1 x 40kg
4 x 1 x 50kg

Pec Fly:
12 x 1 x 26kg
10 x 1 x 28.5kg
10 x 1 x 31kg
8 x 1 x 33kg

Triceps:
Triceps Pushdown:
10 x 2 x 20kg
8 x 2 x 20kg

Cable Kickback
15 x 2 x 5kg
20 x 2 x 2.5kg
TSKillerjeff88
post Nov 28 2013, 07:55 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
28/11/2013

Leg:
Leg Press:
15 x 1 x 46.5kg
12 x 1 x 51kg
10 x 1 x 53.5kg
8 x 1 x 58kg

Leg Extension:
12 x 2 x 35kg
10 x 1 x 42kg
8 x 1 x 42kg

Leg Curl:
10 x 2 x 47kg
8 x 2 x 49.5kg

Shoulders:
BB Press:
20 x 3 x 12.5kg
15 x 1 x 12.5kg

Front Lats:
10 x 2 x 7.5kg
8 x 2 x 7.5kg

Side Lats
10 x 2 x 7.5kg
8 x 2 x 7.5kg
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