Archive for the ‘My Workouts’ Category

w3 chest

Activity: weights
Training Partner: NA
Calories intake: 3011
Cal Burn :  2955

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 42.5×12
Set 3 : 42.5×10
Set 4 : 25.0×14

Bench Pushups

Set 1 : 20 Lap/Rep
Set 2 : 15 Lap/Rep
Set 3 : 15 Lap/Rep

Palm up low cable fly

Set 1 : 42.5×10
Set 2 : 42.5×10
Set 3 : 42.5×10
Set 4 : 25.0×15

Cable Standing Biceps Curl

Set 1 : 47.5×13
Set 2 : 47.5×12
Set 3 : 47.5×12
Set 4 : 40.0×12

Speed BB bench

Set 1 : 40.0×8
Set 2 : 60.0×6
Set 3 : 80.0×3

Barbell Decline Bench Press

Set 1 : 40.0×15
Set 2 : 52.5×9
Set 3 : 52.5×10
Set 4 : 52.5×10

one arm Kb Swing

Set 1 : 24.0×10
Set 2 : 24.0×10
Set 3 : 24.0×10

Triceps Pushdown V Bar

Set 1 : 45.0×12
Set 2 : 52.5×10
Set 3 : 52.5×10
Set 4 : 52.5×10

Machine Inner Chest Press

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Serratus push ups

Set 1 : 0.0×10
Set 2 : 0.0×10

Dumbbell Seated Bicep Curl

Set 1 : 25.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Damage: Lats

NOTES: Grinding in the back during chest again, tres minor and lats are killing me from being so tight. No idea why. Everything now is time under tension with static pauses.

 

w2 – back

Activity: weights
Training Partner: NA
Calories intake: 2988
Cal Burn : 3351

Unilateral cable row

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 60.0×10

Barbell Deadlift

Set 1 : 80.0×5
Set 2 : 100.0×5
Set 3 : 115.0×3
Set 4 : 120.0×5
Set 5 : 135.0×3
Set 6 : 140.0×1
Set 7 : 150×1
Set 8 : 160×1
Set 9 : 100×5
Set 10 : 100×6

Cable Straight Arm Push Down

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 60.0×10
Set 5 : 40.0×15
Set 6 : 42.5×13
Set 7 : 50×12

Barbell Reverse Grip Bent Over Row

Set 1 : 60.0×10

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Full Range Of Motion Lat Pulldown

Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10

Seated Machine Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Wide Grip Lat Pulldown

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12

Cable Seated Row

Set 1 : 30.0×13
Set 2 : 40.0×12
Set 3 : 50.0×10

Damage: tricep tendons (really tender!)

NOTES:Did a back workout, mate showed up .. did another back workout

w2 – leeegggs

Activity: weights
Training Partner: NA
Calories intake: 2988
Cal Burn : 2999

Single leg press

Set 1 : 100.0×8
Set 2 : 120.0×10
Set 3 : 130.0×8
Set 4 : 130.0×10

Barbell Clean

Set 1 : 60.0×5
Set 2 : 65.0×5
Set 3 : 65.0×5

Upside down leg press

Set 1 : 50.0×13
Set 2 : 110.0×10
Set 3 : 130.0×9
Set 4 : 130.0×11

Rotary calf extension

Set 1 : 90.0×10
Set 2 : 100.0×15
Set 3 : 110.0×15
Set 4 : 100.0×15

Seated Leg Curl

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Leg ext

Set 1 : 70.0×12
Set 2 : 70.0×12
Set 3 : 70.0×12

Damage: tricep tendons (really tender!)

NOTES: Triceps still killing!

w2 shoulder etc

Activity: weights
Training Partner: NA
Calories intake: 3100
Cal Burn : 2800

Barbell Shoulder Press

Set 1 : 50.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 55.0×10
Set 5 : 40.0×10
Set 6 : 40.0×10

Dumbbell Front Raise

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10
Set 4 : 25.0×10
Set 5 : 25.0×10

Dumbbell Lateral Raise

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10

Prone Delt V raise

Set 1 : 12.0×10
Set 2 : 12.0×12
Set 3 : 6.0×10
Set 4 : 6.0×10

Face pulls

Set 1 : 50.0×15
Set 2 : 60.0×12
Set 3 : 60.0×12
Set 4 : 25×15
Set 5 : 25×15

Cable Wood Chops

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 50.0×10

Cable Standing Deltoid Raise

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Damage: tricep tendons (really tender!)

NOTES:Really resetting and getting hyperthophic sets happening. Strength is taking a back seat for a while.

 

 

w1 – legs

Activity: weights
Training Partner: NA
Calories intake: 2547
Cal Burn :  2750

Upside down leg press

Set 1 : 80.0×10
Set 2 : 100.0×10
Set 3 : 120.0×10

Single leg press
1
Set 1 : 120.0×10
Set 2 : 130.0×10
Set 3 : 135.0×10

Leg ext

Set 1 : 70.0×12
Set 2 : 70.0×12
Set 3 : 70.0×12

Dumbbell Walking Lunges

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Lying Leg Curls

Set 1 : 50.0×10
Set 2 : 52.5×12
Set 3 : 52.5×12

Barbell Stiff Leg Deadlift on Bench

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Damage: None

NOTES: Something different.

 

 

 

 

w1 – choost

Activity: weights
Training Partner: NA
Calories intake: 3480
Cal Burn :  2400

Barbell Bench Press

Set 1 : 60.0×8
Set 2 : 70.0×7
Set 3 : 80.0×5
Set 4 : 85.0×1
Set 5 : 60.0×8

Dumbbell Bench Press

Set 1 : 60.0×6
Set 2 : 60.0×8
Set 3 : 60.0×7
Set 4 : 60.0×6

Cable Cross Over

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10

Cable Triceps Pushdown

Set 1 : 40.0×15
Set 2 : 40.0×12
Set 3 : 40.0×15

Cable Standing Biceps Curl

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12

Palm up low cable fly

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12
Set 4 : 30.0×12

Dumbbell Straight Arm Pullover

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Damage: None

NOTES: Back after a 5 week holiday to the USA. Started back light. Got massive doms all week. Ready to get back to the real training this week!

 

 

 

w1 – back to it

Activity: weights
Training Partner: NA
Calories intake: 3480
Cal Burn :  2400

Pre holiday

Weight : 79.1kg
Waist : 82cm

Post holiday

Weight: 78.1kg
Waist : 89cm!!!!!!!!!!

So fucking fat lol. Only take me a few weeks to work that off though don’t worry about that. Girls seem to me mirin more with the fatter bellah though. No idea why!

Just doing some primer workouts until i start smashing it again next week.

DB bench 15-12-10 @ 50 kg
Sset : Bb shoulder 8 -10- 12 @ 30kg

DB lat raise 10 10 10 @ 18 kg

Bb squat @ 60kg 10×4
Flys @ 40kg 10×3

Lat pull @ 40kg 3×13
Hanging leg 3×12
Dip 3×10

Calf raise 3×15 @ 60kg
Leg extension 3×12 @ 50kg

Broceps curl 3×12 @ 45kg

 

————–

Dl @ 60 – 80-80-80 x10
Leg ext 3×15 @ 50kg
Chest fly 4×10 @ 50kg
Bb row 3×10 @ 60kg
Db should upright row @ 30kg
Broceps hammer 3×10 @ 35kg
Triceps push 3×12 @ 50kg
Cable row 3×12 @50kg

I am robocop

—-

Dl @ 60 – 80-80-80 x10
Leg ext 3×15 @ 50kg
Chest fly 4×10 @ 50kg
Bb row 3×10 @ 60kg
Db should upright row @ 30kg
Broceps hammer 3×10 @ 35kg
Triceps push 3×12 @ 50kg
Cable row 3×12 @50kg

I am robocop

 

———

Set 1 : 40.0×10
Set 2 : 60.0×8
Set 3 : 70.0×5
Set 4 : 80.0×5
Set 5 : 90.0×5
Set 6 : 100×3
Set 7 : 110×3

Cable Standing Deltoid Raise

Set 1 : 15.0×10
Set 2 : 20.0×10
Set 3 : 25.0×10

Dumbbell Lateral Raise

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10

Leg Press

Set 1 : 140.0×12
Set 2 : 140.0×12
Set 3 : 140.0×12

Dumbbell Upright Row

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Face pulls

Set 1 : 50.0×11
Set 2 : 50.0×11
Set 3 : 50.0×10

Hanging Leg Raise

Set 1 : 10 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 10 Lap/Rep

Leg ext

Set 1 : 50.0×12
Set 2 : 60.0×13
Set 3 : 60.0×13
Set 4 : 60.0×13

Dumbbell Arnold Press

Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 40.0×10

Dumbbell Bent Over Delt Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

 

 

Damage: None

NOTES: Back after a 5 week holiday to the USA. Started back light. Got massive doms all week. Ready to get back to the real training this week!

 

 

 

w22 – chest

Activity: weights
Training Partner: NA
Calories intake: 4855
Cal Burn :  2744

Dumbbell Incline Bench Press

Set 1 : 45.0×12
Set 2 : 75.0×6
Set 3 : 80.0×5
Set 4 : 80.0×4
Set 5 : 65.0×6
Set 6 : 45.0×8

Dip

Set 1 : 0.0×8
Set 2 : 0.0×8
Set 3 : 0.0×8

Cable Cross Over

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Set 4 : 40.0×12

Cable Standing Biceps Curl

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Set 4 : 40.0×12

Palm up low cable fly

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×10

Cable Triceps Pushdown

Set 1 : 40.0×13
Set 2 : 40.0×15
Set 3 : 40.0×15

Machine Inner Chest Press

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12

Damage: Levator. Scap etc. spinatus , tres major

NOTES: Worst session in a long time. SHoulder was very grindy Today so i just did all pause repping. Looking forward to time off.

 

w21 – legs back

Activity: weights
Training Partner: NA
Calories intake: 3325
Cal Burn : 2888

Pull Ups

Set 1 : 10 Laps/Reps
Set 2 : 6 + 10kg Laps/Reps
Set 3 : 6 + 10kg Laps/Reps
Set 4 : 6 + 10kg Laps/Reps

Leg ext

Set 1 : 70.0×20
Set 2 : 72.5×15
Set 3 : 72.5×12
Set 4 : 42.5×25

Barbell Reverse Grip Bent Over Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 70.0×10
Set 4 : 70×10

Seated Leg Curl

Set 1 : 70.0×15
Set 2 : 70.0×15
Set 3 : 72.5×15
Set 4 : 45.0×20

Cable Seated Row

Set 1 : 70.0×14
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 45.0×25

Rotary calf extension

Set 1 : 100.0×20
Set 2 : 100.0×15
Set 3 : 110.0×15
Set 4 : 110.0×15

Wide Grip Lat Pulldown

Set 1 : 50.0×12
Set 2 : 50.0×12
Set 3 : 50.0×12

KB SLDL

Set 1 : 32.0×11
Set 2 : 32.0×12
Set 3 : 32.0×12

Cable Reverse Fly

Set 1 : 42.5×10
Set 2 : 42.5×10
Set 3 : 35.0×12
Set 4 : 30.0×10

Damage: Levator. Scap etc.

NOTES: Not bad session.

IMG_20140503_113041-650x866

IMG_20140503_114434-650x812

w21 – stuff and shoulder

Activity: weights
Training Partner: NA
Calories intake: 3325
Cal Burn : 3011

Leg Press

Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 200.0×10
Set 4 : 220.0×10

Barbell Shrug

Set 1 : 160.0×10
Set 2 : 160.0×10
Set 3 : 160.0×10
Set 4 : 160.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 27.5×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Barbell Shoulder Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Dumbbell Bent Over Delt Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Dumbbell Upright Row

Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 30.0×10

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps

Dumbbell Front Raise

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Face pulls

Set 1 : 70.0×10
Set 2 : 70×10
Set 3 : 70×10
Damage: Levator. Scap etc.

NOTES: not much at this time.