18 Jul 2019

Unilateral cable high row
7plates 15, 15, 18

Inclined glute ham raise
BW + 10kg 18, 15, 18

Seated wide row
6plates 18, 18,
4plates 25

Hip adduction
150lbs 15, 15, 20

Straight arm pulldown
6plates 15, 15, 12 + 4plates 15

Face pull & press
2plates 15, 15, 15

Wide pulldown
70 15, 15, 18

Shrug
30kg 18, 18, 22

Db curl
7.5kg 15, 15, 12, 15

19 Jul 2019

Bench press
52kg 12,
47kg 10, 8,
37kg 12

High bar squat
57kg 15, 12, 10, 6

Overhead press
22kg 15, 12,
17kg 12, 12

Hip abduction
150lbs 15,
160lbs 15, 15

Triceps pushaway
4plates 15, 15, 18

Face pull
5plates 15, 15, 18

Unilateral crossover
2plates 15, 15, 15, 15

Hanging leg raise
15, 15, 12

Side raise
7.5kg 15, 15, 15

23 Jul 2019

Unilateral cable high row
7plates 15, 15, 18

Inclined glute ham raise
BW + 15kg 15, 15, 15

Seated wide row
5plates 20, 20, 22

Hip adduction
150lbs 15, 15, 20

Straight arm pulldown
6plates 15, 15,
4plates 20

Face pull & press
2plates 15, 15, 15

Wide pulldown
6plates 15, 15, 22

Shrug
30kg 15, 15, 22

Db curl
7.5kg 15, 15, 15,
5kg 20

24 Jul 2019

Bench press
52kg 12, 10,
42kg 10 + 6

High bar squat
59kg 15, 10, 10, 6

Overhead press
19kg 15, 12, 12

Hip abduction
160lbs 15, 15, 20

Triceps pushaway
5plates 15, 12,
4plates 18

Face pull
5plates 15, 15, 20

Unilateral crossover
2plates 15, 15, 20

Hanging leg raise
15, 15, 15

Side raise
7.5kg 15, 15, 18

28 Jul 2019

Unilateral cable high row
7plates 15, 15, 18

Inclined glute ham raise
BW + 15kg 15, 15, 20

Seated wide row
6plates 15, 20, 22

Hip adduction
150lbs 15, 18, 18

Straight arm pulldown
6plates 16, 15, 12,
4plates 18

Face pull & press
2plates 15, 15, 15

Wide pulldown
6plates 18, 18, 22

Shrug
30kg 20, 20, 22

Db curl
7.5kg 15, 15, 15
5kg 20

30 Jul 2019

Bench press
47kg 15, 10, 8, 7

High bar squat
57kg 15, 12, 12

Overhead press
17kg 15, 15, 15, 12

Face pull
5plates 15, 15, 20

Triceps pushaway
4plates 15, 15, 18

Hip abduction
160lbs 15, 15, 20

Unilateral crossover
2plates 15, 15, 20

Hanging leg raise
15, 15, 15

Side raise
7.5kg 15, 15, 18

1 Aug 2019

Probably the last entry for the next 9 months as I would be away for training

Unilateral cable high row
7plates 18, 18, 18

Inclined glute ham raise
BW + 15kg 18, 18, 18

Seated wide row
6plates 18, 18, 22

Hip adduction
150lbs 15, 15, 20

Straight arm pulldown
6plates 16, 15, 12 + 3plates 20

Face pull & press
2plates 15, 15, 18

Wide pulldown
7plates 18, 18, 18

Shrug
30kg 20, 20, 25

Db curl
7.5kg 15, 15,
5kg 15, 25

I hope you don't plan to stop training altogether. All those gains tho..

But all the best!

This post has been edited by internaldisputes: Aug 6 2019, 08:47 AM

would definitely be away from gym, probably left with bodyweight training, hopefully that's sufficient... Thanks for the wishes though.

6 Dec 2019

Been a while since I hit the gym "consistently" and because there is literally only one set of machine I could only do minimal workouts, and within an hour. Will try to update if I could. I don't even know how much the dumbbells weigh because it feels like neither pound nor kg.

Pulldown
6plates 20, 15, 15

Dumbbell press
10() 22, 20, 18

Straight arm pulldown
2plates 30
3plates 12 + 2 plates 15
2 plates 20

Side raise
10() 20, 15, 15

Db curl
10() 20, 18, 15

10() dumbbell press + side raise + curl
15 + 15 + 12

20 Dec 2019

Pulldown
6plates 25
7plates 15, 15

Shoulder press
Bb 15, 22, 20 + Rb 20

Face pull
Rb 20, 25
Bb 25

Shoulder raise
10lbs 22, 22, 22

Db curl
10lbs 25, 20, 20

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*
Have to use resistance band in place of cable which is not available to me right now

This post has been edited by Lionel90: Dec 20 2019, 07:07 PM

21 Dec 2019

Unilateral Shoulder press
Bb 20, 22, 22 + Rb 20

Unilateral Straight arm kick back
10lbs 20
20lbs 15, 18

Shoulder raise
10lbs 25, 22, 20

Pulldown
7plates 15, 12, 10 + 4plates 20

Unilateral crossover
Bb 15
Rb 20, 22

Db curl
10lbs 20, 20, 20, 15

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

31 Dec 2019

Pulldown
7plates 18, 15, 12 + 4plates 20

Shoulder press
10lbs 25, 20, 20

Face pull
Bb 22, 25,
2plates 25

Shoulder raise
10lbs 22, 22, 22

Unilateral Cable high row
2plates 20, 20, 20

Db curl
10lbs 25, 22, 18, 15

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

3 Jan 2020

Unilateral Cable high row
2plates 20,
3plates 15, 18

Db bench press
30lbs 15, 15, 15

Pulldown
8plates 12, 8 + 7plates 6,
7plates 10,
4plates 20

Unilateral Db triceps kickback
10lbs 15, 15, 15

Shoulder raise
10lbs 20, 20, 20

Db curl
10lbs 20, 25

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

4 Jan 2020

Pulldown
8plates 15, 15, 10 + 4plates 20

Shoulder press
10lbs 25, 25, 25

Face pull
3plates 18, 18,
Bb 25

Shoulder raise
10lbs 22, 20, 22

Db curl
10lbs 22, 22, 25

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

This post has been edited by Lionel90: Jan 4 2020, 07:01 PM

5 Jan 2020

Unilateral Cable high row
3plates 18, 18, 18

Shoulder press
10lbs 25, 25, 25

Face pull
Bb 20, 25, 25

Shoulder raise
10lbs 23, 22, 22

Db curl
10lbs 22, 22, 25

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

9 Jan 2020

Shoulder press
10lbs 25, 25, 25

Db curl
10lbs 25, 22, 22

Lying triceps extension
10lbs 20, 15, 14

Shoulder raise
10lbs 20, 20, 22

Unilateral hammer curl
10lbs 25, 25, 25

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

11 Jan 2020

Pulldown
8plates 12,
7plates 15, 12 + 4plates 12

Shoulder press
10lbs 25, 25, 22

Face pull
Bb 25, 25, 25

Shoulder raise
10lbs 22, 22, 22

Lying triceps extension
10lbs 20, 15, 15

Unilateral hammer curl
10lbs 25, 25, 15 + 15


*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

12 Jan 2020

Db bench press
30lbs 18, 15, 18

Unilateral Cable high row
3plates 18, 20, 20

Shoulder press
10lbs 25, 20, 20

Db curl
10lbs 25, 22, 22

Shoulder raise
10lbs 25, 25, 25

Unilateral hammer curl
10lbs 25, 25, 25 + 20

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

31 Jan 2020

Pulldown
8plates 15,
7plates 15,
8plates 10 + 4plates 20
4plates 20

Shoulder press
10lbs 22, 22, 22

Face pull
Bb 25
Bb + Rb 20, 20

Shoulder raise
10lbs 22, 22, 22

Db curl
10lbs 25, 22, 22

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*