01/05/13
Military press - 3 77lbs
3 88lbs
3 99lbs
Bench Press - 5x10 110lbs
Triceps Pushdown - 4x10 6
DB Curl - 4x10 26lbs
Seated Calf Raises - 1x15 12 guess was more tired than expected
Ab Wheel - 3x10
Side Bend - 3x12 17lbs
04/05/13
Went to a park they have a free weight area with db and barbell made out of pipes, concrete, tire. really refreshing to be able to train on open grounds.
Barbell Row - 35lbs 6x10
Barbell Curl - 35lbs 4x8
DB Row - 35lbs 2x10
1x15
Wrist Curl - 1x8
07/05/13
Deadlift - 3 with 188lbs
3 with 214lbs
3 with 241lbs
Squat - 5x10 70lbs
08/05/13
Bench Press - 3 108lbs
3 124lbs
3 139lbs
Military Press - 5x10 61lbs
Triceps Pushdown - 1x10 4
1x10 5
3x10 6
DB Curl - 1x10 22lbs
4x10 26lbs nice PR
Face Pull - 4x15 4 PR
10/05/13
Squat - 5 with 120lbs
3 with 136lbs
1 with 152lbs
Deadlift - 1x10 114lbs
2x10 136lbs
2x10 158lbs
Seated Calf Raises - 2x15 12
2x15 13
1x15 14
12/05/13
Military press - 5 82lbs
3 93lbs
1 104lbs
Bench Press - 1x10 79lbs
2x10 92lbs
2x10 110lbs
Triceps Pushdown - 1x10 4
1x10 5
3x10 6
DB Curl - 1x10 22lbs
2x10 26lbs
1x8 31lbs
17/05/13
Deadlift - 5 with 201lbs
3 with 228lbs
1 with 254lbs
felt lower back, decided to call it a day.
18/05/13
Squat - 3x10 - 70lbs
2x10 - 92lbs
Seated Calf Raises - 1x15 12
1x15 13
3x15 14
Side Bend - 3x12 17lbs
Ball Crunches - 3x10 11lbs
Cable Row - 1x10 8
4x10 10
26/05/11
Bench Press - 5 116lbs
3 132lbs
1 147lbs
Military Press - 2x10 48lbs
2x10 61lbs
1x10 70lbs
Triceps Pushdown - 1x10 4
2x10 5
2x10 6
DB Curl - 1x10 22lbs
2x10 26lbs
1x10 31lbs PR
Face Pull - 4x15 4 changed angles
28/05/13
Squat - 5 with 110lbs
5 with 128lbs
5 with 144lbs
Deadlift - 1x10 114lbs
1x10 136lbs
3x10 158lbs lol, almost puked from exhaustion
Seated Calf Raises - 2x15 13
3x15 14
Side Bend - 2x12 17lbs
2x12 20lbs PR
Hanging Straight Leg Raise - 3x10
29/05/13
Military press - 5 75lbs
5 86lbs
5 98lbs
Bench Press - 2x10 92lbs
2x10 114lbs
1x8 114lbs
Triceps Pushdown - 1x10 4
2x10 5
2x10 6
DB Curl - 1x10 22lbs
2x10 26lbs
1x10 31lbs
01/06/13
Barbell Row - 4x10
Cable Row - 1x10 8
1x10 9
3x10 10
Lat Pulldown - 1x10 7
1x10 8
2x10 10
1x8 10
Machine One Arm Row - 1x10 22lbs
2x10 33lbs
2x10 44lbs
Straight Arm Pulldown - 1x12 7
1x12 8
2x12 9
Side Bend - 2x12 17lbs
2x12 20lbs
Hanging Straight Leg Raise - 4x10 PR
04/06/13
Deadlift - 5 with 181lbs
5 with 208lbs
5 with 236lbs
Squat - 5x10 62lbs went to a different gym didn’t have rack, was teaching a friend how to squat, went real easy. but god damn it, my joints were really aching, especially hips, don’t know what the hell happened.
Barbell Complex - 5 rounds
08/06/13
Bench Press - 5 104lbs
5 120lbs
5 136lbs
Military Press - 1x10 48lbs
2x10 61lbs
2x10 70lbs
Triceps Pushdown - 1x10 4
1x10 5
3x10 6 PR
14/06/13
Squat - 3 with 119lbs
3 with 136lbs
3 with 153lbs real smooth
Deadlift - 2x10 136lbs
3x10 158lbs good groove
Seated Calf Raises - 2x15 88lbs
3x15 135lbs
Hanging Straight Leg Raise - 4x10 PR
DB Curl - 1x10 - 22lbs
2x10 - 31lbs
1x9 - 31lbs PR
tested a new gym today.
30/06/13
Military press - 3 80lbs
3 92bs
3 103lbs
Bench Press - 2x10 92lbs
2x10 114lbs
1x8 114lbs
Triceps Pushdown - 2x10 5
3x10 6 PR
DB Curl - 1x10 26lbs
2x10 31lbs
1x8 31lbs PR
04/07/13
Deadlift - 3 with 194lbs
3 with 222lbs
3 with 250lbs went smooth
Squat - 4x10 70lbs while warming up felt my right hip flexor, i hope i didn’t pulled something. I think sitting all day long is killing me while at the office.
Seated Calf Raises - 2x15 13
3x15 14
Seated Cable Row - 5x10 11 PR
Hanging Straight Leg Raise - 4x10 PR
07/07/13
Bench Press - 3 112lbs
3 128lbs
3 144lbs
Military Press - 1x10 48lbs
2x10 61lbs
1x10 70lbs
1x8 70lbs
Triceps Pushdown - 1x10 4
2x10 5
2x10 6
1x8 6 PR
Db Curl - 1x10 26lbs
1x10 31lbs
1x8 31lbs
1x3 31lbs
felt spent today, didn’t go as I imagined.
09/07/13
Cardio - Transport 30 minutes
Cable Back Row - 25/20/15/10 8
Back extension - 2x15
Leg Extension - 4x10
my lower back was aching went for some light workout just to get blood flowing.
10/07/13
Cardio - Transport 30 minutes