Chieftain’s Transformation Log

Training Training Logs
221

13k steps today

222

107k for the week
14k today

223

12k yesterday

224

GYMS ARE OPEN AGAIN!!!

Incline Press
Rows
Ab Machine
Curls
Pull Downs
Back Extensions
Triceps pushdowns

love it. started slow.

13k steps today.

225

Friday workout

Incline Press
Rows
Ab Machine
Curls
Pull Downs
Leg Press
45° back Extensions
Dips
Triceps pushdowns

closed the week at 100k steps

226

Today
Pull downs
Shoulder Press
Rows
Bench
Curls
Ab Machine
Leg Curls
Triceps
Chins

227

17k steps today

228

yesterday full body workout
legs focus. machines only.
leg curls
bench
leg ext
abs
back ext
leg press
triceps
rear delt
biceps

3-4 sets each, 10ish reps at the top set. getting back into the groove.

plus 14k steps.

229

15k steps today

230

full body today
pull down
shoulder press
calf raise
abs
45° rows
incline bench
curls
triceps

  • 18k steps today
231

legs focus today
leg curls
rows
back ext
leg ext
leg press
bench
finisher 3 rounds of 10 reps each
leg raises
dips
chins
no rest during rounds

15k steps today

232

wrapped up the week at 111k steps yesterday

todays workout
4 sets each exercise. topsets:
pull downs 10x72.5kg
shoulder press 8x40kg
calf raises 15x72.5kg
incline bench 8x70kg
abs 12x12.5kg
high low rows 10x90kg
triceps press 10x72.5kg
curls 10x27.5kg

233

19k steps yesterday and 16k today

234

today s workout
4 sets each. topsets:
lying leg curls 12x35kg
bench 8x57.5kg
leg ext 12x72.5kg
rows 12x60kg
leg press 12x95kg
rear delt 12x32.5kg
flies 12x47.5kg

235

back from vacation, ready to go again!!

yesterday 14k steps

today 20 min on airdyne

236

17k steps yesterday

today’s workout
pull downs 80kg x 10
Shoulder Press 42.5kgx8
Rows 77.5kgx8
Incline Bench 75kgx5
Abs 12.5kgx12
Curls 27.5kgx8
Rear delt 42.5kgx10

237

Martial Arts training yesterday - first time in years

today leg day
hammer leg ext 40kgx10
hammer calf raise 22.5kgx12
hammer vsquat FS 40kgx10
Abs 15kgx12
Triceps 90kgx10
Biceps 35x10

238

a 2 hour walk for a total of 17k steps today. otherwise a rest day.

239

20 min on airdyne
7.0 miles 20.9 mph 69 rpm

240

21k steps yesterday and a quick workout

Bench 60kgx6
Rows 80kgx8 ugly
Hammer bench 50kgx10
Abs 15kgx12
Curls 30kgx10
Dips bw 3x10