30/9/2014
Heavy Lower:
Squat:
6x30kg
6x40kg
6x50kg
Deadlift:
6x40kg
6x50kg
6x50kg
Machine Single Leg Press:
10x45kg
8x50kg
8x50kg
Hamstring Curls:
12x40kg
10x42.5kg
8x45kg
Jeff's Journal, Back to training
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 Oct 1 2014, 08:19 AM
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Senior Member
602 posts Joined: Oct 2008  
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Oct 5 2014, 07:19 PM
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Senior Member
602 posts Joined: Oct 2008
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3/10/2014
Heavy Upper: Bench Press: 6x25kg 6x30kg 6x30kg Dumbbell Row: 6x15kg 6x17.5kg 6x20kg Machine Shoulder Press: 6x37kg Pulldown: 6x47kg 6x57kg 6x62kg Incline Dumbbell Press: 12x15kg 8x17.5kg 8x17.5kg Loose Form Dumbbell Curl: 10x12.5kg 10x12.5kg 8x15kg |
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Oct 9 2014, 08:22 AM
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Senior Member
602 posts Joined: Oct 2008
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8/10/2014
Back after a minor setback from food poisoning. Control Lower: Pause Squat: 4x40kg 4x40kg 4x40kg 4x40kg 4x40kg 4x40kg Pause Deadlift: 4x40kg 4x40kg 4x40kg Smith Machine Leg Press: 12x60kg 10x70kg 8x80kg Hamstring Curls: 12x42.5kg 10x45kg 8x50kg |
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Oct 10 2014, 08:20 AM
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Senior Member
602 posts Joined: Oct 2008
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9/10/2014
Control Upper: Spoto Press: 4x25kg 4x25kg 4x25kg 4x25kg 4x30kg 4x30kg Barbell Row: 4x30kg 4x30kg 4x30kg 4x30kg 4x30kg 4x30kg Standing Dumbbell Press: 10x11kg Chin Up: 10xBW Strict Dumbbell Curl: 8x11kg 10x10kg 8x10kg Triceps Pulldown: 12x15kg 10x17.5kg 8x20kg |
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Oct 12 2014, 05:15 AM
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Senior Member
602 posts Joined: Oct 2008
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11/10/2014
Heavy Lower: Squat: 6x40kg 6x50kg 4x60kg Deadlift: 6x40kg 6x50kg 6x60kg Stiff Legged Deadlift: 12x30kg 10x40kg 8x50kg Hamstring Curls: 12x45kg 10x47.5kg 8x50kg |
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Oct 12 2014, 05:15 AM
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Senior Member
602 posts Joined: Oct 2008
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13/10/2014
Heavy Upper: Bench Press: 6x30kg 6x30kg 6x35kg Row Machine: 6x25kg 6x30kg 6x35kg Seated Barbell Press: 10x25kg Pull Up: 10xBW Rear Delt Fly: 10x24kg 10x24kg 10x24kg Loose Form Dumbbell Curl: 12x12.5kg 10x15kg 8x15kg This post has been edited by Killerjeff88: Oct 16 2014, 08:57 AM |
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Oct 16 2014, 09:00 AM
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Senior Member
602 posts Joined: Oct 2008
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14/10/2014
Control Lower: Pause Squat: 4x40kg 4x40kg 4x40kg 4x45kg 4x45kg 4x45kg Pause Deadlift: 4x50kg 4x50kg 4x50kg Stiff Legged Deadlift: 12x40kg 10x40kg 8x40kg Hamstring Curls: 12x45kg 10x47.5kg 8x47.5kg |
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Oct 17 2014, 08:22 AM
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Senior Member
602 posts Joined: Oct 2008
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16/10/2014
Control Upper: Spoto Press: 4x30kg 4x30kg 4x30kg 4x30kg 4x30kg 4x30kg Machine Row: 4x30kg 4x30kg 4x30kg 4x30kg 4x30kg 4x30kg Machine Lateral Raise: 10x25kg Pulldown: 10x57kg Strict Dumbbell Curl: 12x10kg 10x10kg 8x10kg Incline Dumbbell Press: 12x16kg 10x16kg 10x16kg |
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Oct 20 2014, 08:09 AM
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Senior Member
602 posts Joined: Oct 2008
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19/10/2014
Heavy Lower: Squat: 6x50kg 6x55kg 6x60kg Deadlift: 6x50kg 6x60kg 6x60kg Smitch Machine Leg Press: 12x70kg 10x80kg 8x90kg Hamstring Curls: 12x47.5kg 10x50kg 8x52.5kg |
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Oct 21 2014, 08:22 PM
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Senior Member
602 posts Joined: Oct 2008
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21/10/2014
Heavy Upper: Bench Press: 6x35kg 6x35kg 6x35kg Dumbbell Row: 6x17.5kg 6x22.5kg 6x25kg Shouder Press Machine: 10x39kg Pulldown: 6x66kg Loose Form Dumbbell Curl: 10x15kg 10x15kg 10x15kg Lateral Raise: 12x10kg 10x10kg 10x10kg |
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Oct 22 2014, 09:29 PM
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Senior Member
602 posts Joined: Oct 2008
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22/10/2014
Control Lower: Pause Squat: 4x45kg 4x45kg 4x45kg 4x45kg 4x45kg 4x45kg Pause Deadlift: 4x50kg 4x50kg 4x50kg Calf Extension: 12x105kg 10x115kg 8x125kg Leg Extension: 12x45kg 10x50kg 12x60kg |
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Oct 23 2014, 07:44 AM
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Junior Member
21 posts Joined: Oct 2014
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Great log jeff. Are you still weightlifting to build muscle or conditioning for rock climbing?
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Oct 27 2014, 09:05 AM
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Senior Member
602 posts Joined: Oct 2008
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QUOTE(QalbAlUsud @ Oct 23 2014, 07:44 AM) Great log jeff. Are you still weightlifting to build muscle or conditioning for rock climbing? Thanks. Currently focused on building strength and muscle. It does improve in climbing |
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Oct 27 2014, 09:11 AM
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Senior Member
602 posts Joined: Oct 2008
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24/10/2014
Control Upper: Spoto Press: 4x35kg 4x35kg 4x35kg 4x35kg 4x35kg 4x35kg Barbell Row: 4x35kg 4x35kg 4x35kg 4x35kg 4x35kg 4x35kg Seated Dumbbell Press: 10x12.5kg Pulldown: 10x59.5kg Machine Fly: 12x26kg 10x28.5kg 8x31kg Machine Curl: 11x28kg 8x28kg 10x23.5kg |
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Oct 27 2014, 09:15 AM
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Senior Member
602 posts Joined: Oct 2008
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25/10/2014
Heavy Lower: Squat: 6x55kg 6x60kg 6x65kg Deadlift: 6x60kg 6x65kg 6x65kg Smitch Machine Leg Press: 12x80kg 10x90kg 8x100kg Hamstring Curls: 10x50kg 8x52.5kg 8x52.5kg |
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Oct 29 2014, 08:44 AM
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Senior Member
602 posts Joined: Oct 2008
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28/10/2014
Heavy Upper: Bench Press: 6x40kg 6x40kg 6x40kg Machine Row: 6x30kg 6x35kg 6x40kg Standing Dumbbell Press: 6x12.5kg Weighted Chin Up: 6x10kg Dips: 8xBW 8xBW 8xBW Lateral Raise: 10x12.5kg 10x12.5kg 8x12.5kg |
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Nov 3 2014, 08:09 AM
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Senior Member
602 posts Joined: Oct 2008
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31/10/2014
Control Lower: Pause Squat: 4x50kg 4x50kg 4x50kg 4x50kg 4x50kg 4x50kg Pause Deadlift: 4x60kg 4x60kg 4x60kg Leg Press: 12x80kg 10x90kg 8x100kg Hamstring Curls: 12x457.5kg 10x50kg 8x52.5kg |
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Nov 3 2014, 08:11 AM
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Senior Member
602 posts Joined: Oct 2008
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3/11/2014
Control Upper: Spoto Press: 4x40kg 4x40kg 4x40kg 4x40kg 4x40kg 4x40kg Cable Row: 4x35kg 4x42.5kg 4x50kg 4x60kg 4x60kg 4x60kg Seated Dumbbell Press: 10x13.5kg Pullups: 10xBW Incline Press: 10x22.5kg 10x22.5kg 8x32kg Dips: 10xBW 8xBW 8xBW |
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Dec 5 2014, 02:58 PM
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Senior Member
602 posts Joined: Oct 2008
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4/12/2014
Heavy Lower: Squat: 6x50kg 6x60kg 6x60kg Deadlift: 6x40kg 6x50kg 6x50kg Smitch Machine Leg Press: 10x80kg 8x80kg 8x80kg Machine Calf Extension: 12x105kg 10x105kg 10x115kg |
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Dec 10 2014, 08:06 AM
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Senior Member
602 posts Joined: Oct 2008
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9/12/2014
Heavy Upper: Machine Bench Press: 6x20.4kg 6x25kg 6x27.2kg Barbell Row: 6x31.75kg 6x36kg 6x41kg Seated Dumbbell Press: 10x13.5kg Pull Up: 10xBW Dips: 8xBW 6xBW 6xBW Incline Press: 8x22.5kg 8x22.5kg 8x22.5kg |
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