5 Jan 2018

Pull (Machine)

Wanted to pre-exhaust my muscles especially right side so that it wouldn't take over too much. So went with workout where the weight is pulled separately first. But I was instead fatigued after the first group.

Seated row
20kg/side 1x10
15kg/side 3x12

Db row
10kg/side 4x12

Seated leg curl
70 1x12
75 3x12

Dual pulley pulldown
30 4x12
supersetted with
Face pull
5plates 4x12

single pulley Straight arm pulldown
2plates 4x12

High pull
3plates 4x12

Ez bar biceps curl
20kg 3x12
last set immediately followed by
DB biceps curl
5kg 1x10

No goals set for 2018, since I'm not sure if eczema would strike again, and I would be forced to miss trainings. Would not go free weight for the meantime until I'm sure that it's not the bar that triggers it.

This post has been edited by Lionel90: Jan 5 2018, 11:54 PM

8 Jan 2018

Push (Machine)

Shoulder press
40/side 4x15

Leg extension
100 4x12

Incline press
50/side 2x12, 2x10

Dumbbell crossover
7.5kg/side 4x12

Triceps pushdown
7plates 3x12
6plates 1x12

DB front raise
7.5kg 4x15
last set immediately followed by
DB side raise
2.5kg/side Amrap:10

Inclined bench leg raise
3x20, 1x6 (IKR )

Standing calf raise
+40kg 4x15
throw in Shrug in last two sets

11 Jan 2018

Pull (Machine)

Seated row
12.5kg/side 4x12

Db row
10kg/side 4x12

RDL
30kg 4x15

single pulley Straight arm pulldown
2plates 3x12, 1x15
supersetted with
Face pull
5plates 4x15

Laid back pulldown
70 4x12
supersetted with
High pull
2plates 4x12

Ez bar biceps curl
15kg 1x20, 3x15
last set immediately followed by
DB biceps curl
2.5kg/side 1x30

13 Jan 2018

Push (Machine)

Shoulder press
40/side 4x15

Leg press
170 2x12
180 2x12

Chest press
22.5kg/side 1x15
75 3x15

Cable crossover
5kg/side 4x15

Triceps pushdown
6plates 1x15, 1x12, 2x10

DB front raise
7.5kg 4x15
last set immediately followed by
DB side raise
2.5kg/side Amrap:20

Inclined bench leg raise
2x15, 2x12

16 Jan 2018

Pull (Machine)

Cable row
10kg/side 4x15

Db row
10kg/side 4x12

RDL
35kg 4x15

Face pull
5plates 4x15
supersetted with
Laid back pulldown
70 1x10
Seated row
70 3x10

High pull
2plates 4x12
supersetted with
single pulley Straight arm pulldown
10kg/side 4x15

Lying leg raise
4x15

Ez bar biceps curl
15kg 2x18, 2x15
last set immediately followed by
DB biceps curl (top half of the full ROM only)
2.5kg/side 1x25

18 Jan 2018

Push (Machine)

Shoulder press
40/side 4x15

Leg press
175 4x12

Chest press
50/side 1x12, 3x10

Triceps pushdown
6plates 3x12, 1x10

Cable crossover
10kg/side 4x15

Lying leg raise
2x20, 2x15

DB front raise
7.5kg 4x15
last set immediately followed by
DB side raise
2.5kg/side Amrap:20

25 Jan 2018

Pull

Cable row
10kg/side 2x15
15kg/side 2x15

Db row
10kg/side 4x15

RDL
35kg 4x15

single pulley Straight arm pulldown
2plates/side 4x15
supersetted with
Face pull
5plates 4x15

Laid back pulldown
70 2x12
55+2.5kg 2x12

Lying leg raise
4x20

Shrug + Calf raise
40kg 4x12
Not the smartest idea, especially the execution, would go 1 rep of shrug followed by 1 rep of calf raise next time.

DB biceps curl
7.5kg 3x15
last set immediately followed by
DB biceps curl (top half of the full ROM only)
2.5kg/side 1x30

yeah obviously haha
not the worst idea, just cant fully work both targeted muscles very well by that execution.
holding the shrug then calf raise, would lose tension at the traps; calf raise and hold, then only shrug, would lose balance. So 1 rep of shrug only to be followed by calf raise should be the way forward. Have to be creative to cut the workout duration...

26 Jan 2018

Push

Shoulder press
40/side 3x15
45/side 1x12

Leg extension
100 4x12

Cable chest press
4plates 4x15
Supersetted with
Cable crossover
2plates 4x15

Rocking triceps pushdown
6plates 2x15, 2x12

Lying leg raise
4x20

Standing db Arnold press
7.5kg/side 4x12

28 Jan 2018

Pull

Cable row
15kg/side 4x15

Db row
10kg/side 4x15

Rdl
35kg 4x15

Y pull
10kg/side 4x12
Supersetted with
Lats pulldown
7plates 4x12

Face pull
5plates 4x15
Supersetted with
Straight arm pulldown
15kg/side 3x10, 1x15

Lying leg raise
4x20

Ez bar bicep curl
15kg 4x18
Last set immediately followed by
Db biceps curl (top half of the ROM)
2.5kg x30

Shrug
40kg 1x12
35kg 3 x15

Leg extension
100 4x12

Cable row
10kg/side x60
15kg/side x30
Wanted to do amrap but it got boring at 60 and then 30. Probably should just go with 15kg

31 Jan 2018
Push

Cable chest press
5plates/side 4x15

Leg press
180 4x10

Shoulder press
45/side 2x12, 10, 12

Decline cable chest press
4plates/side 4x15
Supersetted with
Cable crossover
3plates/side 4x10

Rocking triceps pushdown
6plates 4x12
Supersetted with
Cable side raise
2plates 4x12

Lying leg raise
2x20, 2x15

Db calf raise
20kg/side 4x15

Kroc row
20kg x10
Bad idea, skin cracked again

1 Feb 2018
Pull

Cable row
15kg/side 4x15
Supersetted with
Side raise
10kg/side 4x10

Rdl
35kg 4x15

Dual pulley pulldown
35 4x12
Supersetted with
Face pull
5plates 4x15

Y pull
10kg/side 2x12, 2x15
Supersetted with
Straight arm pulldown
2plates 4x15

Lying leg raise
4x20

Shrug
30kg 4x15
Supersetted with
Ez bar bicep curl
15kg 20, 15, 2x20

2 Feb 2018
Push

Cable decline chest press
20kg 5x15
Supersetted with
Side raise
10kg 5x10

Cable btm to top crossover
15kg 4x 10
Supersetted with
Leg extension
100 4x12, 15

Shoulder press
40 3x12, 10, 12

6 Feb 2018
Pull

Cable row
15kg 5x15
Supersetted with
Face pull
5plates 5x15

Straight arm pulldown
2plates 4x10, 15
Supersetted with
Y pull
20kg 3x12
The cable machine broke down after 3rd set

Rdl
35kg 5x15

Lying leg raise
2x20, 2x15, 20

Shrug
35kg 5x12
Supersetted with
Ez bar bicep curl
15kg 15, 3x12, 15
Last set followed by
Db bicep curl
2.5kg 30

Gf is not gonna be happy if she sees this
She was the one using it when the cable decided to come out of the pulley

11 Feb 2018
Push

Cable chest press
15kg 5x15

Cable shoulder raise
10kg 5x8

Leg press
160 10, 12
180 3x10

Db shoulder press
7.5kg 15, 4x12

Btm to top crossover
10kg 5x12

Rocking triceps pushdown
6plates 15, 4x12

Db hammer front raise
7.5kg 5x12

13 Feb 2018
Pull

Cable row
15kg 4x15, 20
Supersetted with
Shoulder side raise
10kg 4x10, 12

Rdl
35kg 5x12

Single arm straight arm pulldown
2plates 4x12, 15
Supersetted with
Face pull
5plates 5x15

Lying leg raise
5x20

Db bicep curl
7.5kg 15, 3x12, 15
Last set immediately followed by
2.5kg 30

17 Feb 2018

Cable declined chest press
Supersetted with
Single arm cable row
20kg 4x12

Cable shoulder raise
10kg 4x10

Lunges
30kg 4x8

Cable shoulder press
10kg 12, 3x15
Supersetted with
Face pull
5plates 4x15

Single arm straight arm pulldown
10kg 4x12

Lying leg raise
2x20, 2x15

Triceps pushdown
6plates 3x12
5plates 2x12

Db bicep curl
7.5kg 5x12
2.5kg 50

22 Feb 2018

Cable chest press
20kg 12, 3x15
Supersetted with
Single handed Cable row
20kg 4x15

Cable shoulder press
10kg 4x15
Supersetted with
Face pull
6plates 4x12

Lunges
25kg 2x10, 2x12/side

Shoulder side raise
2plates 1x5
1plate 3x10, 1x12
Supersetted with
Straight arm pulldown
2plates 3x12, 1x15

Lying leg raise
2x20, 15, 20

Db bicep curl
7.5kg 15, 3x12
2.5kg 30+20+10

Triceps pushdown
6plates 2x15, 2x12

26 Feb 2018
Push

Db shoulder press
7.5kg 4x15

Top to btm crossover
8plates 15
20kg 15
25kg 2x15

Db shoulder side raise
5kg 2x12, 2x15

Lunges
25kg 3x12/side
10kg 10/side

Triceps pushdown
7plates 12
Triceps pulldown
7plates 10
6plates 10
5plates 10

Btm to top crossover
8plates 10
7plates 3x12