1 Mar 2018
Pull

Cable row
20kg 15
25kg 2x12, 15
Supersetted with
Cable shoulder side raise
10kg 4x12

Face pull
30kg 15
35kg 12, 2x15
Supersetted with
Straight arm pulldown
10kg 4x15

Lunges
30kg 12, 2x10/side
Bw 20/side

Landmine row
20kg 15
25kg 3x12

Db biceps curl
7.5kg 4x12
2.5kg 2x30

Lying leg raise
4x20

8 Mar 2018
Push

Db shoulder press
7.5kg 18, 3x16

Cable chest press
20kg 24
25kg 2x15
30kg 10 + 25kg 6

Lunges
35kg 2x10, 8, 10

Shoulder side raise
5kg 4x15

Triceps pushdown
6plates 2x15, 2x12

Btm to top crossover
3plates 3x10, 12

Calf raise
30kg 4x20

10 Mar 2018
Pull

Cable top row
20kg 20
25kg 2x15
30kg 12

Face pull
25kg 20
30kg 15, 2x18

Rdl
40kg 4x15
Hampered by my left hand grip strength

Shoulder side raise
7.5kg 4x12

Seated row
47 15, 12
42.5 2x12

Seated lats pulldown
40 10
33 12, 10
26 18

Lying leg raise
4x20

Pants pull(?)
10kg 4x18

Db bicep curl
7.5kg 15, 3x12
2.5kg 40, 30

14 Mar 2018
Push

Cable chest press
25kg 2x15, 2x18

Shoulder press
7.5kg 20, 18, 2x15

Shoulder rise raise
7.5kg 4x12

Goblet squad
30kg 12, 3x10

Tricep pushdown
6plates 2x15, 2x12

Btm to top crossover
15kg 12, 10, 2x12

Lying leg raise
4x20

Calf raise
30kg 15, 3x20

16 Mar 2018
Pull

Cable top row
25kg 18
30kg 2x12, 15

Shoulder side raise
5kg 4x18

Db Sumo dl
40kg 12, 3x15

Lats pulldown
33 4x12

Plank
(duration not taken down) 3 rounds
Supersetted with
Lying leg raise
3x15

Db biceps curl
7.5kg 15, 2x12, 15
2.5kg 20, 30

Pants pull
10kg 16, 2x15, 20

18 Mar 2018

Went to the trx based hiit circuit before the finishing workout

Push

Shoulder press
5kg 2x20, 15, 20

Shoulder side raise
5kg 4x15

Cable chest press
25kg 18, 15, 12, 15

Btm to top crossover
10kg 2x15, 12, 15

Triceps pushdown
5plates 20
6plates 2x15, 12

Poundage, no of sets x no of reps
I no longer have a fixed no of reps for each set, so if I only managed 1 set for that no of reps I just put reps. I'm that lazy...

And usually 4 sets for each exercise

how do one even measure that lol??? i mean without the machine that could check your bf%, visceral fat etc.
not comfortable with posting progress pic until i shed off some of the belly fat first lol. and that would be until i manage to control my mouth and calorie intake

This post has been edited by Lionel90: Mar 19 2018, 09:35 AM

21 Mar 2018
Pull

Cable top row
30kg 3x15, 18

Lats pulldown
33kg 2x12, 2x15

Db sumo deadlift
40kg 2x15, 18, 10

Shoulder side raise
7.5kg 15, 3x12

Straight hand pulldown
10kg 20
15kg 2x15, 12

Lying leg raise
25, 3x20

Ez bar bicep curl
15kg 4x15

Pants pull
10kg 4x20

Db bicep curl
2.5kg 30, 40

This post has been edited by Lionel90: Mar 30 2018, 06:33 PM

22 Mar 2018

Push

Bench press
57kg 5
62kg 3x5
Have not lost much strength as feared but I've become fearful of the weight on the iron..

High bar squat
77kg 5, 4, 5, 5

Ohp
Barbell 14kg 20
Db 7.5kg 20, 2x15

Btm to top crossover
7plates 4x15

Triceps pushdown
6plates 18, 3x15

Farmer's carry
20kg
Did it one side at a time to challenge core strength
+-50m per trip x3
+-25m per trip x2

Shoulder side raise
5kg 4x15

25 Mar 2018

Trx based class training before the below workout

Cable top row
30kg 15, 3x12
Supersetted with
Face pull
30kg 4x15

Shoulder side raise
5kg 4x15

Wanted to push on but body started to disobey instructions...

28 Mar 2018
Pull
Lats pulldown
33kg 4x15

Cable top row
30kg 4x15

Sumo DL
40kg 15, 3x18

Shoulder side raise
5kg 15, 3x12

Hip hugger (the right name for pants pull)
15kg 4x15

Db bicep curl
7.5kg 2x15, 12, 15
2.5kg 30

Farmer's carry
17.5kg x4

30 Mar 2018
Push

Db shoulder press
7.5kg 20, 18, 15, 18

Lunges
35kg 15, 10, 10 (5 for left), 10

Cable chest press
25kg 20
30kg 15, 2x12

Shoulder side raise
5kg 4x15

Db skull crusher
5kg 20
7.5kg 12
5kg 2x12

Farmer's carry
20kgx4

Btm to top crossover
7plates 18, 3x15

This post has been edited by Lionel90: Mar 30 2018, 10:16 PM

1 Apr 2018
Pull

Cable top row
30kg 2x18, 15

Face pull
6plates 15, 2x12, 15

Rdl
45kg 15, 12, 2x15

Yates row
25kg 4x20

Straight arm pulldown
15kg 4x12

Lying leg raise
4x20

Hip hugger
15kg 18, 15
12.5kg 2x15

Db bicep curl
7.5kg 4x15
2.5kg 30

This post has been edited by Lionel90: Apr 1 2018, 12:49 PM

3 Apr 2018
Push

Db shoulder press
7.5kg 2x20, 2x18

Lunges
35kg 3x12, 10

Cable chest press
30kg 15, 12, 15, 8 +25kg 10

Shoulder side raise
5kg 4x15

Db skull crusher
5kg 20, 18, 2x15

Lying leg raise
25, 3x20
increased the movement arm by virtue of more extension of leg

Btm to top crossover
15kg 4x12

6 Apr 2018
Pull

Cable top row
30kg 18, 3x15
Supersetted with
Face pull
7plates 4x12

Rdl
45kg 4x15

Lats pulldown
33kg 4x15

Db row
12.5kg 4x15

Db bicep curl
7.5kg 4x15
2.5kg 30

Hip hugger
15kg 3x15, 18

6 Apr 2018
Push

Cable chest press
30kg 20, 18, 2x15

Lunges
25kg 12, 15, 2x15 (left 9 only)

Shoulder press
7.5kg 20, 3x18

Db skull crusher
5kg 4x15

Db shoulder side raise
5kg 15, 18, 2x15

Farmer's carry
20kg x4

Lying leg raise
20x4

Btm to top crossover
15kg 12, 3x10

9 Apr 2018
Pull

Cable top row
30kg 4x18

Rdl
45kg 4x18

Lats pulldown
33kg 4x15

Db row
12.5kg 2x15, 12, 15

Db bicep curl
7.5kg 4x16
2.5kg btm half of the ROM 30

Hip hugger
10kg 4x20

12 Apr 2018
Push

Cable chest press
30kg 18, 15, 12, 18

Db shoulder press
10kg 2x15, 2x12

Db shoulder side raise
5kg 2x15, 2x12

Db skull crusher
5kg 20, 18, 2x15

Lunges
30kg 12, 3x10

Mountain climber
20x4

Btm to top crossover
15kg 3x10
10kg 15

15 Apr 2018
Went to the trx circuit before the following finishers:

Lats pulldown
33kg 4x15

Cable top row
25kg 4x15

Straight arm pulldown
10kg 18, 15, 2x18

Rdl
45kg 4x15

Hip hugger
15kg 4x15

Db biceps curl
5kg 30