KaiserMetal Project

Training Training Logs
762

28/05/15

Pinwheel Curls - 4x 6-10 (1) - 10x12.5, 10x15, 10x17.5, 8x20
Decline Elbows flared CGBP - 4x 6-10 (1) - 10x32, 10x42, 10x52, 10x52

Preacher curls on vertical side (spider curls) - 3x 8-10 (2) 10x9, 10x12, 10x12
Lying Behind the head extensions - 3x 8-10 (2) 10x20, 10x26, 10x26

Alternating Dumbbell curls - 3x 8-10 (2) - 10x15, 10x12.5, 8x15
French Presses - 3x 8-10 (2) 10x15, 10x17.5, 10x20

Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs) 7x10, 9x15, 11x15
Weighted Leg Raises - 3x 12-15 (2) - 10, 15, 15

763

30/05/15

Seated Overhead Dumbbell Press - 4x 6-10 (2) - 10x12.5, 10x12.5 10x15, 8x17.5
Cable lateral raises - 3x 8-12 (2) - 1x12, 1x12, 1x12
Seated Dumbbell lateral raises - 3x 8-12 (2) - 12x6, 12x5, 12x5
Incline Bench Rear delt raises - 3x 12-15 (2) - 15x4, 15x4, 15x5
Standing cable X’s - 3x 20-30 (3) 1x15, 1x17, 1x18
Shrugs - 4x 8-10 (2) - gym was closing did one set for 1 minute with 28kg

764

01/06/15

Incline Dumbbell Press - 4x 6-10 (2) - 10x17.5, 10x20, 10x22.5, 10x25
Flat Barbell Press - 3x 6-10 (1) - 10x52, 7x62, 8x62
Decline Dumbbell press - 3x 6-10 (2) - 10x17.5, 10x20, 10x22.5
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 10x60, 10x60, 10x80, 10x80
Seated calf raises - 3x 8-10 (2) - 10x16, 10x17, 10x17
Leg press Calf raises - 3 x 12-15 (2) 15x120, 15x120, 15x160

765

02/06/15

Pull ups - 25 in 10 minutes
Barbell Rows - (torso at 45ish degree angle) 4x10 - 10x52, 10x62, 10x62, 10x62
Close neutral grip pulldowns - 3x 8-10 (2) 3s negatives - 10x8, 10x9, 10x10
Seated straight bar rows - 3x 8-10 (2) 10x9, 10x9, 10x11

766

03/06/15

Lying leg curls - 4x 6-8 (2) - 8x9, 8x7, 8x7, 8x8
RDL’s - 4x 8-10 (1) - 10x22, 10x32, 10x32, 10x32
Leg press - 4x8-10 (2) - 10x80, 10x120, 10x160, 10x160
Squats or Front squats - 3x 8-10 (1) 10x52, 10x62, 10x62
Hack Squats (close stance) - 3x 8-10 (2) - X gym closed.

767

04/06/15

Pinwheel Curls - 4x 6-10 (1) - 10x15, 10x15, 10x17.5, 8x20
Decline Elbows flared CGBP - 4x 6-10 (1) - 10x52, 10x52, 10x52, 10x52

Preacher curls on vertical side (spider curls) - 3x 8-10 (2) 10x10, 10x12, 10x12
Cable Triceps Extension - 3x 8-10 (2) - 10x6, 10x7, 10x8

Alternating Dumbbell curls - 3x 8-10 (2) - 10x12.5, 10x15, 8x15
French Presses - 3x 8-10 (2) 10x15, 10x17.5, 10x20

Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs) - 10x15, 10x15, 11x15
Weighted Leg Raises - 3x 12-15 (2) - 15, 15, 15

768

05/06/15

Seated Overhead Dumbbell Press - 4x 6-10 (2) - 10x12.5, 10x15 10x15, 8x17.5
Cable lateral raises - 3x 8-12 (2) - 12x1, 12x1, 12x1
Seated Dumbbell lateral raises - 3x 8-12 (2) - 12x5, 12x6, 12x7
Incline Bench Rear delt raises - 3x 12-15 (2) - 15x5, 15x6, 15x7
Standing cable X’s - 3x 20-30 (3) 1x20, 1x20, 1x20
Shrugs - 4x 8-10 (2) - gym was closing did one set for 1 minute with 28kg

769

13/06/15

Pinwheel Curls - 4x 6-10 (1) - 10x15, 10x15, 10x17.5, 10x20
Decline Elbows flared CGBP - 4x 6-10 (1) - 10x52, 10x52, 10x54, 10x60

Preacher curls on vertical side (spider curls) - 3x 8-10 (2) 10x10, 10x12, 10x12
Cable Triceps Extension - 3x 8-10 (2) - 10x6, 10x7, 10x8

Alternating Dumbbell curls - 3x 8-10 (2) - 10x12.5, 10x15, 8x15
French Presses - 3x 8-10 (2) - 10x15, 10x17.5, x GYM CLOSED

Cable rope crunches - x
Weighted Leg Raises - x

770

16/06/15

Pull ups - 25 in 10 minutes

Barbell Rows - (torso at 45ish degree angle) 4x10 - 10x56, 10x62, 10x66, 10x66

Close neutral grip pulldowns - 3x 8-10 (2) 3s negatives - 10x10, 10x11, 10x11

Seated straight bar rows - 3x 8-10 (2) 10x10, 10x11, 10x12

Kettlebell swings - 10, 15, 25, 25, 15, 10 - total 100

771

18/06/15

Pinwheel Curls - 4x 6-10 (1) - 10x15, 10x15, 10x17.5, 10x20
Decline Elbows flared CGBP - 4x 6-10 (1) - 10x54, 10x54, 10x54, 10x60

Preacher curls on vertical side (spider curls) - 3x 8-10 (2) - 10x10, 10x12, 10x12
Cable Triceps Extension - 3x 8-10 (2) - 10x7, 10x7, 10x7

Alternating Dumbbell curls - 3x 8-10 (2) - 10x12.5, 10x15, 10x15
French Presses - 3x 8-10 (2) - 10x15, 10x17.5, 10x20

Cable rope crunches - x
Weighted Leg Raises - x

Kettlebell Swings - 25, 25 - total 50

772

04/07/15

Lying leg curls - 4x 6-8 (2) - 8x7, 8x8, 8x8, 8x9

RDL’s - 4x 8-10 (1) - 10x22, 10x32, 10x52, 10x52

Leg press - 4x8-10 (2) - 10x120, 10x120, 10x160, 10x160

Squats or Front squats - 3x 8-10 (1) 10x52, 10x52, 10x52

Hack Squats (close stance) - 3x 8-10 (2) - 5x10, 5x10, 5x10 really enjoying this machine.

Kettle Swings - 15 legs were too fried.

773

07/07/15

Incline Dumbbell Press - 4x 6-10 (2) - 10x17.5, 10x20, 10x25, 10x27.5

Flat Barbell Press - 3x 6-10 (1) - 10x52, 7x52, 6x60

Decline Dumbbell press - 3x 6-10 (2) - 10x17.5, 10x20, 9x22.5

Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 10x60, 10x80, 10x100, 10x100

Seated calf raises - 3x 8-10 (2) - 10x17, 10x17, 10x17

Leg press Calf raises - 3 x 12-15 (2) 15x120, 15x160, 15x160

Kettlebell swings - 10, 15, 25, 25, 15, 10 - total 100

774

13/07/15

Seated Overhead Dumbbell Press - 4x 6-10 (2) - 10x12.5, 10x15 10x15, 10x17.5

Cable lateral raises - 3x 8-12 (2) - 12x1, 12x1, 12x1

Seated Dumbbell lateral raises - 3x 8-12 (2) - 12x5, 12x6, 12x7

Incline Bench Rear delt raises - 3x 12-15 (2) - 15x6, 15x6, 15x7

Standing cable X’s - 3x 20-30 (3) 1x20, 1x20, x gym closed

Shrugs - 4x 8-10 (2) - x

775

16/07/15

Shrugs - 4x 8-10 (2) - one set for 1 minute with 28kg, squeezed it because couldn’t do it on last shoulder day.

Pinwheel Curls - 4x 6-10 (1) - 10x15, 10x15, 10x17.5, 10x20
Decline Elbows flared CGBP - 4x 6-10 (1) - 10x62, 10x60, 10x60, 10x60

Preacher curls on vertical side (spider curls) - 3x 8-10 (2) - 10x12, 10x12, 10x12
Cable Triceps Extension - 3x 8-10 (2) - 10x7, 10x7, 10x7

Alternating Dumbbell curls - 3x 8-10 (2) - 10x12.5, 10x15, 10x12.5
French Presses - 3x 8-10 (2) - 10x17.5, 10x17.5, 10x20

Machine Crunches- 15x10, 15x10, 12x10
Weighted Leg Raises - 15, 15, 12

776

20/07/15

Incline Dumbbell Press - 4x 6-10 (2) - 10x20, 10x20, 10x25, 10x27.5

Flat Barbell Press - 3x 6-10 (1) - 10x52, 10x52, 8x60

Decline Dumbbell press - 3x 6-10 (2) - 10x17.5, 10x20, 10x22.5

Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 10x80, 10x80, 10x100, 10x100

Seated calf raises - 3x 8-10 (2) - 10x17, 10x17, 10x17

Leg press Calf raises - 3 x 12-15 (2) 15x120, 15x160, 15x160

Kettlebell swings - 10, 15, 25, 25, 15, 10 - total 100

777

21/07/15

Pull ups - 25 in 10 minutes

Barbell Rows - (torso at 45ish degree angle) 4x10 - 10x56, 10x62, 10x66, 10x70

Close neutral grip pulldowns - 3x 8-10 (2) 3s negatives - 10x10, 10x11, 8x11

Seated straight bar rows - 3x 8-10 (2) 10x10, 10x11, 10x12

778

23/07/15

Lying leg curls - 4x 6-8 (2) - 8x7, 8x8, 8x9, 8x9

RDL’s - 4x 8-10 (1) - 10x32, 10x52, 10x52, 10x60

Leg press - 4x8-10 (2) - 10x120, 10x120, 10x160, 10x180

Squats or Front squats - 3x 8-10 (1) - x , felt a tweak in the right knee decided to skip it.

Hack Squats (close stance) - 3x 8-10 (2) - 10x10, 10x10, 10x16, 10x20 - did on extra set since i skipped the squat.

779

26/07/15

Seated Overhead Dumbbell Press - 4x 6-10 (2) - 10x12.5, 10x15 10x17.5, 10x17.5

Cable lateral raises - 3x 8-12 (2) - 12x1, 12x1, 12x2

Seated Dumbbell lateral raises - 3x 8-12 (2) - 12x5, 12x6, 12x7

Incline Bench Rear delt raises - 3x 12-15 (2) - 15x6, 15x7, 15x8

Standing cable X’s - 3x 20-30 (3) 22x1, 20x1, 20x1

Shrugs - 4x 8-10 (2) - 10x30, 10x35, 10x37.5, 10x40

780

27/07/15

Pinwheel Curls - 4x 6-10 (1) - 10x15, 10x17.5, 10x17.5, 10x20
Decline Elbows flared CGBP - 4x 6-10 (1) - 10x60, 10x60, 10x62, 8x62

Preacher curls on vertical side (spider curls) - 3x 8-10 (2) - 10x12, 10x12, 10x12
Cable Triceps Extension - 3x 8-10 (2) - 10x7, 10x7, 9x8

Alternating Dumbbell curls - 3x 8-10 (2) - 10x12.5, 10x12.5, 10x15
French Presses - 3x 8-10 (2) - 10x20, 10x22.5, 10x25

Machine Crunches- 15x10, x gym closed
Weighted Leg Raises -

781

30/07/15

Incline Dumbbell Press - 4x 6-10 (2) - 10x20, 10x20, 10x25, 6x27.5

Flat Barbell Press - 3x 6-10 (1) - 10x52, 10x52, 9x60

Decline Dumbbell press - 3x 6-10 (2) - 10x20, 10x20, 10x22.5

Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 10x80, 10x100, 10x100, 10x100

Seated calf raises - 3x 8-10 (2) - 15x17, 10x17, 18x17

Leg press Calf raises - 3 x 12-15 (2) x , gym closed