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 Jeff's Journal, Back to training

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TSKillerjeff88
post Jan 7 2014, 08:01 AM

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

Joined: Oct 2008
QUOTE(enig.ma @ Dec 29 2013, 01:59 PM)
I admire your dedication to your journal. Keep up the good job!
*
Thanks icon_rolleyes.gif
But having injuries lately isnt helping. cry.gif

TSKillerjeff88
post Jan 7 2014, 08:03 AM

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

Joined: Oct 2008
6/1/2014

Leg:
Leg Press:
12 x 1 x 51kg
10 x 1 x 53.5kg
8 x 1 x 58kg
6 x 1 x 65kg

Leg Extension:
12 x 4 x 35kg
Leg Curl:
10 x 2 x 47kg
8 x 2 x 49.5kg

Shoulders:
BB Press:
20 x 4 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 Jan 8 2014, 09:38 PM

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

Joined: Oct 2008
8/1/2014

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

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

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

Pec Fly:
10 x 2 x 28.5kg
10 x 1 x 31kg
8 x 1 x 33kg

Triceps:
Triceps Pushdown:
10 x 4 x 15kg

Cable Kickback
15 x 2 x 5kg
20 x 2 x 2.5kg
TSKillerjeff88
post Jan 24 2014, 08:34 AM

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

Joined: Oct 2008
20/1/2014

Back:
Lat Back Pull Down:
12 x 2 x 40kg
10 x 2 x 45kg

Lower Back Extension:
12 x 4 x 110kg

Cable Row:
15 x 2 x 40kg
12 x 2 x 40kg

Biceps:
BB Curl:
12 x 2 x 15kg
10 x 2 x 17.5kg

DB Curl:
10 x 4 x 10kg
TSKillerjeff88
post Jan 24 2014, 08:37 AM

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

Joined: Oct 2008
22/1/2014

Leg:
Leg Press:
10 x 1 x 53.5kg
8 x 1 x 58kg
6 x 2 x 65kg

Leg Extension:
12 x 4 x 35kg
Leg Curl:
10 x 2 x 47kg
8 x 2 x 49.5kg

Shoulders:
BB 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
TSKillerjeff88
post Jan 24 2014, 08:44 AM

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

Joined: Oct 2008
23/1/2014

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

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

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

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

Triceps:
Triceps Pushdown:
10 x 4 x 15kg

Cable Kickback
15 x 4 x 5kg
TSKillerjeff88
post Jan 27 2014, 09:19 PM

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

Joined: Oct 2008
27/1/2014

Back:
Lat Back Pull Down:
10 x 4 x 45kg

Lower Back Extension:
12 x 2 x 110kg
10 x 2 x 130kg

Cable Row:
15 x 2 x 40kg
12 x 2 x 40kg

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

DB Curl:
10 x 4 x 10kg
TSKillerjeff88
post Feb 12 2014, 08:09 AM

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

Joined: Oct 2008
12/2/2014

Back:
Lat Back Pull Down:
12 x 2 x 40kg
10 x 2 x 45kg

Lower Back Extension:
12 x 2 x 110kg
10 x 2 x 130kg

Cable Row:
10 x 2 x 40kg
8 x 2 x 42.5kg

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

DB Curl:
10 x 4 x 10kg
TSKillerjeff88
post Feb 25 2014, 03:48 PM

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

Joined: Oct 2008
22/1/2014

Leg:
Leg Press:
10 x 2 x 58kg
8 x 2 x 65kg

Leg Extension:
12 x 4 x 35kg

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

Shoulders:
BB Press:
12 x 2 x 20kg
10 x 2 x 20kg

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

Side Lats
8 x 2 x 10kg
6 x 2 x 10kg
TSKillerjeff88
post Feb 28 2014, 08:41 AM

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

Joined: Oct 2008
26/2/2014

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

Machine Press:
8 x 1 x 40kg
8 x 1 x 42.5kg
8 x 1 x 45kg
6 x 1 x 47kg

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

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

Triceps:
Triceps Pushdown:
10 x 2 x 15kg
8 x 2 x 17.5kg

Cable Kickback
15 x 4 x 5kg
TSKillerjeff88
post Mar 6 2014, 01:22 PM

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

Joined: Oct 2008
5/3/2014

Back:
Lat Back Pull Down:
12 x 1 x 40kg
10 x 1 x 42.5
8 x 1 x 45kg
6 x 1 x 47.5kg

Lower Back Extension:
12 x 2 x 110kg
10 x 2 x 130kg

Cable Row:
10 x 2 x 40kg
8 x 2 x 42.5kg

Biceps:
BB Curl:
10 x 1 x 20kg
8 x 1 x 22.5kg
6 x 2 x 25kg

DB Curl:
10 x 4 x 10kg
TSKillerjeff88
post Mar 7 2014, 11:35 AM

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

Joined: Oct 2008
7/3/2014

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

Machine Press:
8 x 1 x 40kg
8 x 1 x 42.5kg
8 x 1 x 45kg
6 x 1 x 47kg

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

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

Triceps:
Triceps Pushdown:
10 x 2 x 10kg
8 x 1 x 12.5kg
8 x 1 x 15kg

Cable Kickback
10 x 4 x 7.5kg
TSKillerjeff88
post Mar 12 2014, 08:45 AM

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

Joined: Oct 2008
11/3/2014

Back:
Lat Back Pull Down:
12 x 1 x 40kg
10 x 1 x 42.5
8 x 1 x 45kg
6 x 1 x 47.5kg

Lower Back Extension:
10 x 4 x 130kg

Cable Row:
8 x 4 x 42.5kg

Biceps:
BB Curl:
10 x 1 x 20kg
8 x 1 x 22.5kg
6 x 2 x 25kg

DB Curl:
10 x 4 x 10kg
TSKillerjeff88
post Mar 14 2014, 08:04 AM

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

Joined: Oct 2008
13/3/2014

Chest:
BB Incline Press:
8 x 2 x 40kg
6 x 2 x 50kg

Machine Press:
8 x 1 x 40kg
8 x 1 x 42.5kg
8 x 1 x 45kg
6 x 1 x 47kg

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

Pec Fly:
10 x 2 x 40kg
8 x 2 x 40kg

Triceps:
Triceps Pushdown:
10 x 1 x 10kg
8 x 2 x 12.5kg
8 x 1 x 15kg

Cable Kickback
10 x 4 x 7.5kg
TSKillerjeff88
post Mar 24 2014, 08:12 AM

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

Joined: Oct 2008
22/3/2014

Chest:
BB Incline Press:
8 x 3 x 40kg
6 x 1 x 50kg

Machine Press:
8 x 2 x 42.5kg
8 x 1 x 45kg
6 x 1 x 47kg

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

Pec Fly:
10 x 2 x 40kg
8 x 2 x 42.5kg

Triceps:
Triceps Pushdown:
8 x 2 x 12.5kg
8 x 1 x 15kg
6 x 1 x 20kg

Cable Kickback
8 x 4 x 10kg
TSKillerjeff88
post Mar 27 2014, 09:17 AM

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

Joined: Oct 2008
26/3/2014

Leg:
Leg Press:
8 x 4 x 65kg

Leg Extension:
12 x 2 x 35kg
10 x 2 x 37.5kg

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

Shoulders:
BB Press:
12 x 2 x 20kg
10 x 2 x 20kg

Front Lats:
10 x 2 x 12.5kg
8 x 2 x 12.5kg

Side Lats
10 x 2 x 12.5kg
8 x 2 x 12.5kg

This post has been edited by Killerjeff88: Mar 27 2014, 09:17 AM
TSKillerjeff88
post Mar 28 2014, 08:18 AM

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

Joined: Oct 2008
28/3/2014

Back:
Lat Back Pull Down:
12 x 1 x 42.5
10 x 1 x 45kg
8 x 1 x 47.5kg
6 x 1 x 57kg

Lower Back Extension:
10 x 4 x 130kg

Cable Row:
12 x 1 x 42.5kg
10 x 1 x 45kg
8 x 1 x 47kg
6 x 1 x 57kg

Biceps:
BB Curl:
10 x 1 x 20kg
8 x 1 x 22.5kg
6 x 2 x 25kg

DB Curl:
10 x 2 x 12.5kg
8 x 1 x 12.5kg
6 x 1 x 12.5kg
TSKillerjeff88
post Apr 2 2014, 08:02 AM

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

Joined: Oct 2008
31/3/2014

Chest:
BB Incline Press:
8 x 4 x 40kg

Machine Press:
10 x 1 x 42.5kg
8 x 2 x 45kg
6 x 1 x 47kg

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

Pec Fly:
10 x 4 x 40kg

Triceps:
Triceps Pushdown:
15 x 2 x 12.5kg
12 x 1 x 15kg
10 x 1 x 20kg

Cable Kickback
8 x 4 x 12.5kg
TSKillerjeff88
post Apr 3 2014, 08:07 AM

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

Joined: Oct 2008
2/4/2014

Back:
Lat Back Pull Down:
12 x 1 x 42.5
10 x 1 x 45kg
8 x 1 x 47.5kg
6 x 1 x 57kg

Lower Back Extension:
10 x 2 x 130kg
8 x 2 x 139kg

Cable Row:
12 x 1 x 42.5kg
10 x 1 x 45kg
8 x 1 x 47kg
6 x 1 x 57kg

Machine Row:
12 x 1 x 49kg
10 x 1 x 52kg
8 x 1 x 63kg
6 x 1 x 70kg

Biceps:
BB Curl:
10 x 2 x 20kg
8 x 2 x 22.5kg

DB Curl:
10 x 2 x 12.5kg
8 x 2 x 12.5kg
TSKillerjeff88
post Apr 14 2014, 07:58 AM

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

Joined: Oct 2008
13/4/2014

Back:
Lat Back Pull Down:
12 x 1 x 42.5
10 x 1 x 45kg
8 x 1 x 47.5kg
6 x 1 x 57kg

Lower Back Extension:
10 x 4 x 130kg

Cable Row:
12 x 1 x 42.5kg
10 x 1 x 45kg
8 x 1 x 47kg
6 x 1 x 57kg

Machine Row:
12 x 1 x 49kg
10 x 1 x 52kg
8 x 1 x 63kg
6 x 1 x 70kg

Biceps:
BB Curl:
8 x 2 x 22.5kg
8 x 2 x 25kg

DB Curl:
10 x 2 x 12.5kg
8 x 2 x 15kg
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