Training log of 25.12.2015
Preacher Curl:
15kg plate per side x12
20kg plate per side x6
17.5kg plate per side x6
Hammer Curl:
16kg x12
16kg x10
20kg x8
20kg x8
Cable Curl:
22.5kg x12
22.5kg x12
Tricep Pressdown:
15kg x12
20kg x12
27.5kg x12
Rope Tricep Pressdown:
12.5kg x12
12.5kg x12
20kg x12
Overhead DB Extension:
22kg x12
32kg x12
32kg x12
DB Skull-Crushers:
12kg x12
12kg x12
12kg x12
Training log of 28.12.2015
Deadlift:
60kg x6
80kg x4
100kg x2
120kg x1
140kg x1
150kg x15 ( Rep PR )
Leg Press:
60kg x12
100kg x12
140kg x10
180kg x6
220kg x6
250kg x8
Leg Curl:
40kg x15
60kg x12
80kg x10
100kg x10
100kg x10
100kg x10
100kg x10
60kg x20
Barbell Shrugs:
50kg x12
70kg x12
90kg x10
110kg x10
130kg x10
50kg x15
Lat Machine:
50kg x12
65kg x12
80kg x6
Cable Rows:
35kg x12
50kg x8
65kg x6
80kg x6
100kg x8 ( Rep PR )
Training log of 30.12.2015
DL stance box Squat:
60kg x6
80kg x4
100kg x3
120kg x1
140kg x1
160kg x2
130kg x7
130kg x6
100kg x8
Leg Press:
60kg x12
100kg x12
140kg x12
180kg x10
220kg x8
190kg x25 ( Rep PR )
Leg Curl:
40kg x15
60kg x12
80kg x10
80kg x10
80kg x12
80kg x20
Lat Machine:
50kg x12
65kg x12
80kg x8
90kg x6
Cable Rows:
50kg x12
50kg x15
50kg x15
Training log of 01.01.2016
Home Workout because gym was closed
Weighted Push-Ups:
12kg x20
12kg x10
12kg x10
One arm curls:
12kg x12
12kg x12
12kg x12
Incline Push-Ups:
BW x10
BW x10
BW x10
Side lateral raises ( slow tempo ):
3kg x15
3kg x15
3kg x15
Hammer Curls ( slow tempo ):
3kg x15
3kg x15
3kg x15
One arm curls with band:
x15
x15
x15
Skullcrushers:
3kg x15
Diamond Push-Ups:
BW x6
Training log of 02.01.2016
Upper Body
Barbell Bench Press:
30kg x12
50kg x8
70kg x6
90kg x4
90kg x4
90kg x4
70kg x6
70kg x6
50kg x6 + Resistance
50kg x10
Standing DB OHP:
12kg x12
16kg x10
22kg x8
Side lateral Raises:
8kg x12
12kg x10
14kg x10
16kg x8
Barbell Curls:
15kg x12
25kg x10
30kg x8
35kg x6
V-Bar Tricep Pressdown:
15kg x15
20kg x12
25kg x10
35kg x10
35kg x10
Hammer Curls:
8kg x15
12kg x12
14kg x10
18kg x8
DB Skull-Crushers:
8kg x12
10kg x10
12kg x12
12kg x12
Training log of 04.01.2016
Deadlift:
60kg x6
80kg x4
100kg x2
120kg x1
140kg x1
155kg x12 ( Rep PR )
DL stance box squat:
60kg x6
80kg x4
100kg x2
120kg x1
130kg x8
100kg x6
Barbell Shrugs:
60kg x12
100kg x10
120kg x10
140kg x21 ( Rep PR )
Cable Rows:
35kg x12
50kg x10
65kg x10
50kg x12
Lat Machine:
50kg x12
65kg x12
80kg x6
Leg Curl:
40kg x15
60kg x12
80kg x10
105kg x10
105kg x10
105kg x10
105kg x10
80kg x20
Training log of 06.01.2016
Barbell Bench Press:
30kg x12
50kg x8
70kg x6
80kg x4
90kg x5
90kg x5
80kg x6
70kg x6
70kg x6
50kg x8
50kg x8
OHP Machine:
30kg x12
45kg x10
60kg x6
70kg x6
80kg x5 ( Rep PR )
Side lateral Raises:
8kg x12
10kg x12
12kg x12
14kg x12
Barbell Curls:
25kg x12
30kg x10
35kg x8
40kg x6
45kg x6
Tricep Pressdown:
15kg x16
20kg x15
25kg x12
35kg x12
35kg x15
Hammer Curls:
8kg x15
10kg x12
12kg x12
14kg x12
DB Skull-Crushers:
8kg x12
10kg x12
12kg x12
14kg x12
Training log of 07.01.2016
DL stance box squat:
60kg x6
80kg x4
100kg x2
120kg x1
140kg x8
100kg x6
100kg x6
Leg Press:
60kg x12
100kg x12
140kg x10
180kg x8
220kg x8
250kg x15 ( Rep PR )
Leg Curl:
40kg x15
60kg x12
80kg x12
80kg x12
80kg x12
Single Leg Curl:
30kg x12
30kg x12
30kg x12
Training log of 11.01.2016
Deadlift:
60kg x6
80kg x4
100kg x2
120kg x1
140kg x1
160kg x12 ( Rep PR )
DL stance box squat:
50kg x6
70kg x4
90kg x2
110kg x2
130kg x2
140kg x2
Barbell Shrugs:
60kg x12
100kg x10
120kg x10
140kg x6
150kg x20 ( Rep PR )
Cable Rows:
35kg x12
50kg x10
65kg x10
80kg x6
100kg x10 ( Rep PR )
Lat Machine:
50kg x12
65kg x12
80kg x6
50kg x12
Leg Curl:
40kg x15
60kg x12
80kg x10
80kg x10
80kg x10
80kg x10
60kg x20
Training log of 13.01.2016
Barbell Bench Press:
Bar x12
40kg x8
60kg x6
80kg x2
90kg x7
90kg x7
90kg x8
80kg x6
60kg x8
Shoulder Press Machine:
35kg x12
50kg x10
65kg x6
Side lateral Raises:
8kg x12
10kg x12
12kg x12
12kg x12
Barbell Curls:
15kg x15
20kg x12
30kg x10
40kg x6
45kg x6
V-Bar Tricep Pressdown:
15kg x15
20kg x12
25kg x12
30kg x12
35kg x10
Hammer Curls:
8kg x12
10kg x12
12kg x12
DB Skull-Crushers:
8kg x12
10kg x12
12kg x12
Training log of 14.01.2016
DL stance box squat ( Beltless ):
60kg x6
80kg x4
100kg x2
120kg x1
140kg x4
120kg x6
100kg x8
Leg Press ( w/ one leg ):
80kg x6
120kg x4
150kg x4
190kg x2
120kg x6
80kg x8
Leg Curl:
40kg x15
65kg x12
90kg x10
110kg x10
110kg x10
110kg x10
110kg x10
80kg x20
Training log of 16.01.2016
Barbell Bench Press:
Bar x12
40kg x8
60kg x6
80kg x2
95kg x5
100kg x5 ( Rep PR )
80kg x6
80kg x6
CG Barbell Bench Press:
80kg x5
70kg x6
70kg x6
60kg x8
Tricep Pressdown:
15kg x15
20kg x12
25kg x12
25kg x12
25kg x12
20kg x20
Side lateral Raises:
8kg x12
10kg x12
12kg x12
14kg x12
Training log of 19.01.2016
Deadlift:
60kg x6
80kg x4
100kg x2
120kg x1
140kg x1
150kg x1
165kg x8 ( Rep PR )
Leg Press:
60kg x12
100kg x12
140kg x10
180kg x8
200kg x8
220kg x12 ( Lower )
Leg Curls:
40kg x15
60kg x12
80kg x12
90kg x10
90kg x10
80kg x12
60kg x12
Lat Machine:
50kg x12
60kg x12
70kg x12
Training log of 22.01.2016
Barbell Bench Press:
Bar x12
30kg x10
50kg x8
70kg x4
80kg x2
95kg x5
95kg x5
95kg x4
CG Bench Press:
80kg x6
80kg x7
80kg x8
Barbell Back Squat:
60kg x4
100kg x2
120kg x1
140kg x2
Dumbell Flies:
8kg x12
10kg x12
12kg x12
14kg x12
Leg Press:
60kg x12
100kg x12
140kg x10
190kg x10
Tricep Pressdown:
15kg x20
20kg x12
25kg x12
35kg x12
Leg Curl:
40kg x15
65kg x12
90kg x10
115kg x10
115kg x9
115kg x8
90kg x20
80kg x15
Training log of 23.01.2016
Barbell Shrug:
60kg x15
80kg x12
100kg x10
120kg x10
150kg x17
100kg x20
Cable Rows:
35kg x12
50kg x12
65kg x10
80kg x6
95kg x6
110kg x7 (Rep PR)
Low Row:
50kg x15
65kg x12
80kg x12
95kg x12
Lat Machine:
50kg x12
60kg x10
70kg x8
80kg x8
Barbell Curl:
15kg x12
20kg x12
25kg x12
Hammer Curl:
8kg x12
10kg x12
12kg x12
14kg x12
Training log of 29.01.2016
Barbell Bench Press:
Bar x12
40kg x8
60kg x6
80kg x2
90kg x1
95kg x5
95kg x5
95kg x5
95kg x5
95kg x5
CG Barbell Bench Press:
80kg x5
85kg x4
85kg x5
V-Bar Tricep Pressdown:
15kg x20
20kg x15
25kg x15
25kg x12
25kg x15
25kg x15
Side Lateral Raises:
8kg x15
10kg x12
12kg x12
14kg x12
16kg x12
16kg x12
Training log of 30.01.2016
Deadlift:
60kg x6
80kg x4
100kg x2
120kg x1
140kg x1
150kg x1
170kg x7 ( Rep PR )
DL stance box squat:
60kg x4
80kg x2
100kg x1
120kg x2
Leg Press:
60kg x12
100kg x12
140kg x8
180kg x8
220kg x8
Leg Curl:
40kg x15
60kg x12
90kg x10
105kg x6
120kg x9
120kg x7
120kg x6
80kg x20
Cable Row:
35kg x12
50kg x8
65kg x8
80kg x8
Pull-Ups:
BWx8
BWx6
BWx4
Lat Machine:
50kg x12
65kg x10
Training log of 01.02.2016
Barbell Bench Press:
Bar x12
40kg x8
60kg x6
80kg x2
90kg x1
100kg x6 ( Rep PR )
110kg x1
120kg x1 ( PR )
Machine Chest Press:
50kg x12
60kg x12
70kg x10
80kg x10
90kg x8
90kg x8
V-Bar Tricep Pressdown:
15kg x15
20kg x12
25kg x12
25kg x12
DB Skull-Crushers:
8kg x12
10kg x12
10kg x12
Side Lateral Raises:
8kg x12
10kg x12
12kg x12
14kg x12
Rear Delt Flies:
10kg x12
10kg x12
10kg x12
Training log of 02.02.2016
DL stance box squat:
60kg x6
80kg x4
100kg x2
120kg x1
140kg x15 ( Rep PR )
Leg Press:
60kg x12
100kg x12
140kg x10
180kg x8
220kg x8
250kg x8
Leg Extension:
40kg x20
60kg x20
Leg Curl:
40kg x15
60kg x12
85kg x10
100kg x12
100kg x12
80kg x15
80kg x15
60kg x20
Training log of 03.02.2016
Cable Rows:
35kg x15
50kg x12
65kg x8
80kg x8
95kg x6
110kg x10 ( Rep PR )
Lat Machine:
50kg x12
65kg x12
80kg x8
80kg x6
Straight Arm Pulldown:
15kg x12
20kg x12
22.5kg x12
22.5kg x12
Barbell Shrugs:
60kg x15
80kg x12
100kg x20