Galant's Journal
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 Jul 4 2012, 06:42 PM
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Junior Member
146 posts Joined: Mar 2012  
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4/7/12
DB standing bicep curl 3 x 10 x 8 kg DB seated overhead triceps extension 2 x 12 x 10 kg 2 x 10 x 13 kg 2 x 12 x 10 kg DB lateral raise 3 x 12 x 5 kg Ab crunch 2 x 30 DB seated alternated bicep curl 3 x 10 x 8 kg DB triceps kickback 3 x 12 x 8 kg DB front raise 3 x 12 x 5 kg |
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Jul 12 2012, 06:48 PM
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Junior Member
146 posts Joined: Mar 2012
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12/7/12
DB standing bicep curl 3 x 11 x 8 kg DB seated overhead triceps extension 2 x 13 x 10 kg 3 x 10 x 13 kg 2 x 13 x 10 kg DB lateral raise 3 x 13 x 5kg Ab crunch 2 x 30 DB seated alternate bicep curl 3 x 12 x 8 kg (right) 3 x 15 x 6 kg (left) (left arm hurting again) |
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Jul 16 2012, 06:38 PM
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Junior Member
146 posts Joined: Mar 2012
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16/7/12
BB Floor press 1 x 12 x 20 kg 5 x 6 x 30 kg 1 x 12 x 20 kg BB Deadlift 1 x 8 x 20 kg 3 x 5 x 60 kg 1 x 10 x 20 kg DB Floor press 3 x 12 x 8 kg DB Fly 3 x 13 x 5 kg BB Pendlay row 2 x 10 x 20 kg |
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Jul 20 2012, 11:53 AM
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Junior Member
146 posts Joined: Mar 2012
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20/7/12
DB standing bicep curl 2 x 13 x 5 kg 2 x 8 x 8 kg 2 x 13 x 5 kg DB seated overhead triceps extension 1 x 15 x 5 kg 2 x 10 x 10 kg 2 x 6 x 13 kg DB front raise 3 x 10 x 5 kg Ab crunch 2 x 35 DB seated alternated bicep curl 1 x 12 x 5 kg 3 x 10 x 8 kg 1 x 15 x 5 kg |
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Jul 24 2012, 06:57 PM
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Junior Member
146 posts Joined: Mar 2012
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24/7/12
Chin up 1 x 5 BB Floor press 1 x 12 x 20 kg 5 x 5 x 33 kg 1 x 12 x 20 kg BB Deadlift 1 x 10 x 20 kg 1 x 7 x 40 kg 3 x 5 x 60 kg 1 x 7 x 40 kg 1 x 12 x 20 kg DB Floor press 1 x 15 x 5 kg 3 x 10 x 8 kg 1 x 15 x 5 kg Ab crunch 2 x 35 BB Pendlay row 3 x 12 x 20 kg DB Fly 3 x 10 x 5 kg (bad form) |
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Jul 26 2012, 08:39 PM
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Junior Member
146 posts Joined: Mar 2012
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26/7/12
DB standing bicep curl 1 x 15 x 5 kg 3 x 10 x 8 kg 2 x 5 x 10 kg 1 x 15 x 5 kg DB seated overhead triceps extension 1 x 15 x 5 kg 1 x 12 x 8 kg 1 x 10 x 10 kg 3 x 8 x 13 kg 1 x 12 x 8 kg DB lateral raise 3 x 12 x 5 kg Ab crunch 2 x 35 DB seated alternated bicep curl 3 x 15 x 5 kg DB triceps kickback 1 x 12 x 5 kg 3 x 10 x 8 kg 1 x 12 x 5 kg DB front raise 3 x 12 x 5 kg |
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Jul 27 2012, 03:26 PM
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Junior Member
146 posts Joined: Mar 2012
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27/7/12
Chin up 1 x 3 BB hack squat 1 x 8 x 20 kg 5 x 5 x 30 kg 1 x 8 x 20 kg DB lunges 2 x 10 x 5 kg Ab crunch 2 x 35 |
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Aug 2 2012, 09:52 AM
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Junior Member
146 posts Joined: Mar 2012
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1/8/12
Chin up 1 x 5 BB Deadlift 1 x 12 x 20 kg 1 x 8 x 40 kg 2 x 5 x 60 kg 1 x 5 x 63 kg 1 x 8 x 40 kg 1 x 12 x 20 kg BB Floor press 1 x 12 x 23 kg 5 x 5 x 33 kg 1 x 12 x 23 kg DB Fly 3 x 15 x 5 kg DB Floor press 1 x 15 x 5 kg 3 x 11 x 8 kg 1 x 15 x 5 kg Ab crunch 2 x 35 Futsal 1.5 hrs |
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Aug 3 2012, 09:34 PM
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Junior Member
146 posts Joined: Mar 2012
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3/8/12
DB standing bicep curl 1 x 15 x 5 kg 3 x 10 x 8 kg 1 x 15 x 5 kg DB seated overhead triceps extension 1 x 15 x 8 kg 1 x 11 x 10 kg 3 x 8 x 13 kg 1 x 12 x 10 kg 1 x 15 x 8 kg DB front raise 3 x 13 x 5 kg Ab crunch 2 x 35 DB seated alternated bicep curl 3 x 15 x 5 kg (left) 3 x 12 x 8 kg (right) DB triceps kickback 3 x 12 x 8 kg DB lateral raise 2 x 12 x 5 kg |
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Aug 12 2012, 12:41 PM
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Junior Member
146 posts Joined: Mar 2012
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12/8/12
BB Floor press 1 x 13 x 23 kg 5 x 6 x 33 kg 1 x 13 x 23 kg BB Deadlift 1 x 10 x 20 kg 1 x 7 x 40 kg 2 x 5 x 60 kg 2 x 5 x 63 kg 1 x 7 x 40 kg 1 x 10 x 20 kg DB Floor press 1 x 15 x 5 kg 4 x 10 x 8 kg 1 x 15 x 5 kg DB Fly 4 x 10 x 5 kg |
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Aug 15 2012, 10:32 AM
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Junior Member
146 posts Joined: Mar 2012
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15/8/12
DB standing bicep curl 1 x 15 x 5 kg 4 x 10 x 8 kg 1 x 15 x 5 kg DB seated overhead triceps extension 2 x 15 x 8 kg 2 x 11 x 10 kg 3 x 8 x 13 kg 2 x 12 x 10 kg 2 x 15 x 8 kg DB lateral raise 4 x 12 x 5 kg Ab crunch 2 x 35 DB seated alternated bicep curl 3 x 10 x 15 lb (left) 3 x 10 x 8 kg (right) |
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Aug 21 2012, 10:27 AM
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Junior Member
146 posts Joined: Mar 2012
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21/8/12
BB Floor press 1 x 12 x 25 kg 2 x 5 x 35 kg 3 x 6 x 33 kg 1 x 12 x 23 kg BB Deadlift 1 x 10 x 20 kg 1 x 7 x 40 kg 3 x 5 x 65 kg 1 x 5 x 60 kg 1 x 7 x 40 kg DB Fly 5 x 12 x 5 kg Ab crunch 2 x 35 |
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Aug 24 2012, 09:07 AM
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Junior Member
146 posts Joined: Mar 2012
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24/8/12
DB standing bicep curl 1 x 15 x 5 kg 5 x 9 x 8 kg 1 x 15 x 5 kg DB seated overhead triceps extension 1 x 15 x 8 kg 1 x 12 x 10 kg 4 x 8 x 13 kg 1 x 12 x 10 kg 1 x 15 x 8 kg DB front raise 5 x 10 x 5 kg Ab crunch 2 x 35 DB seated alternated bicep curl 3 x 10 x 8 kg DB triceps kickback 3 x 12 x 8 kg DB lateral raise 4 x 10 x 5 kg |
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Sep 1 2012, 02:53 PM
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Junior Member
146 posts Joined: Mar 2012
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31/8/12
BB Floor press 2 x 11 x 25 kg 4 x 5 x 35 kg 2 x 9 x 25 kg BB Deadlift 1 x 10 x 20 kg 1 x 7 x 40 kg 3 x 5 x 65 kg DB Fly 3 x 12 x 5 kg |
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Sep 4 2012, 10:22 PM
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Junior Member
146 posts Joined: Mar 2012
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4/9/12
DB standing alternated bicep curl 2 x 10 x 8 kg 3 x 6 x 10 kg 1 x 10 x 8 kg DB seated overhead triceps extension 2 x 12 x 10 kg 2 x 8 x 13 kg 2 x 12 x 10 kg DB lateral raise 4 x 10 x 5 kg Ab crunch 3 x 35 |
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Nov 18 2012, 06:54 PM
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Junior Member
146 posts Joined: Mar 2012
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18/11/12
BB Floor press 1 x 12 x 20 kg 3 x 6 x 30 kg 1 x 12 x 20 kg Ab crunch 2 x 35 BB Deadlift 1 x 8 x 20 kg 1 x 6 x 40 kg 1 x 5 x 60 kg DB Fly 3 x 15 x 5 kg DB standing alternated bicep curl 2 x 8 x 10 kg Slowly easing back after 2 month hiatus... |
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Nov 27 2012, 08:16 AM
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Junior Member
146 posts Joined: Mar 2012
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24/11/12
DB standing alternated bicep curl 1 x 12 x 5 kg 3 x 8 x 10 kg 1 x 12 x 5 kg DB triceps kickback 3 x 12 x 10 kg DB lateral raise 3 x 12 x 5 kg ------------------------------------------------------------------ 27/11/12 BB Floor press 1 x 12 x 20 kg 4 x 5 x 30 kg 1 x 12 x 20 kg BB hack squat 4 x 6 x 20 kg DB Fly 3 x 12 x 5 kg Ab crunch 2 x 35 |
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Dec 15 2012, 10:42 PM
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Junior Member
146 posts Joined: Mar 2012
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15/12/12
DB standing alternated bicep curl 3 x 8 x 10 kg DB triceps kickback 3 x 10 x 10 kg DB front raise 3 x 12 x 15 lbs Ab crunch 2 x 30 Cardio - 8 mins |
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Dec 25 2012, 11:21 PM
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Junior Member
146 posts Joined: Mar 2012
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25/12/12
Chin up 1 x 4 BB Deadlift 1 x 10 x 20 kg 1 x 8 x 40 kg 3 x 5 x 60 kg BB Floor press 1 x 12 x 20 kg 5 x 5 x 30 kg Ab crunch 2 x 35 |
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Jan 5 2013, 11:43 PM
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Junior Member
146 posts Joined: Mar 2012
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5/1/13
Chin up 1 x 5 BB Floor press 1 x 13 x 20 kg 5 x 6 x 30 kg DB standing alternated bicep curl 3 x 8 x 10 kg DB Floor press 3 x 10 x 8 kg DB standing bicep curl 2 x 12 x 8 kg Ab crunch 2 x 30 |
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