22/5/22
Deadlift
5x 20kg
5x 60kg
5x 100kg
5x 120kg
5x 120kg
5x 120kg
4x 120kg
Barbell row
14x 40kg
10x 50kg
8x 50kg
10x 50kg
9x 50kg
Dumbbell row
8x 22kg
8x 22kg
8x 22kg
8x 22kg
Facepull cable machine
10x 12.5kg
10x 12.5kg
8x 12.5kg
8x 12.5kg
Tricep cable pull down
12x 12.5kg
8x 19.3kg
4x 26.1kg
9x 26.1kg
5x 28.4kg
5x 30.6kg
5x 32.9kg
3x 32.9kg
14x 19.3kg
23/5/22
Squat
5x 60kg
5x 80kg
5x 90kg
5x 90kg
5x 90kg
5x 90kg
5x 90kg
RDL
10x 60kg
10x 60kg
8x 60kg
8x 60kg
Seated calf press
10x 45.4 kg
10x 45.4 kg
10x 45.4 kg
8x 45.4 kg
Standing Military press
5x 20kg
5x 30kg
6x 40kg
5x 50kg
5x 50kg
5x 50kg
5x 50kg
24/5/22
Flat bench
5x 40kg
5x 60kg
6x 100kg
5x 100kg
1x 100kg
14x 60kg
Incline dumbbell press
5x 18kg
5x 22kg
5x 26kg
Tricep cable pulldown
14x 12.5kg
11x 17.2kg
10x 19.3kg
9x 19.3kg
25/5/22
Deadlift
5x 20kg
5x 60kg
5x 100kg
5x 120kg
5x 120kg
4x 120kg
4x 120kg
Lat pull down machine
12x 32kg
9x 39kg
8x 39kg
9x 39kg
8x 39kg
10x 32kg
Facepull cable machine
9x 14kg
8x 18kg
8x 18kg
8x 18kg
8x 18kg
Back extensions
14x
14x
15x
14x
Barbell bicep curl
8x 30kg
8x 30kg
7x 30kg
7x 30kg
Bicep concentration curl
10x 10kg
9x 10kg
8x 10kg
8x 10kg
Reverse barbell curl
9x 12.5kg
10x 12.5kg
11x 12.5kg
6x 17.5kg
Hammer curls
9x 12kg
8x 12kg
7x 12kg
7x 12kg
Bicep curl machine
9x 23kg
7x 25.3kg
6x 25.3kg
8x 25.3kg
26/5/22
5x 16kg
5x 20kg
5x 26kg
7x 30kg
8x 20kg
27/5/22
Squat
5x 20kg
5x 60kg
5x 90kg
5x 100kg
5x 100kg
5x 100kg
5x 100kg
5x 100kg
RDL
12x 60kg
12x 60kg
10x 60kg
10x 60kg
Seated calf press
12x 45.4 kg
11x 45.4 kg
7x 45.4 kg
9x 45.4 kg
Standing Military press
5x 20kg
5x 40kg
1x 60kg
1x 50kg
12x 40kg
9x 40kg
7x 40kg
7x is 40kg
Dumbbell Side lateral raise
10x 6kg
10x 6kg
11x 6kg
10x 6kg
Bent over dumbbell raise
14x 5kg
12x 5kg
12x 5kg
12x 5kg
28/5/22
29/5/22
Deadlift
5x 20kg
5x 60kg
3x 110kg
5x 130kg
1x 130kg
1x 110kg
20x 60kg
T-bar row
8x 35kg
11x 35kg
12x 35kg
10x 35kg
Bent over Dumbell Rows
8x 20kg
12x 22kg
12x 24kg
11x 24kg
Facepull cable machine
9x 18kg
10x 18kg
10x 18kg
10x 18kg
Back extensions
16x
16x
18x
17x
Barbell bicep curl
8x 30kg
7x 30kg
7x 25kg
10x 20kg
Bicep concentration curl
7x 10kg
8x 10kg
7x 10kg
7x 10kg
Reverse barbell curl
6x 17.5kg
5x 17.5kg
10x 12.5kg
9x 12.5kg
Hammer curls
11x 12kg
10x 12kg
8x 12kg
8x 12kg
Bicep curl machine
7x 25.3kg
5x 25.3kg
7x 23kg
9x 20.3kg
30/5/22
31/5/22
Deadlift seems to be going up.
1/6/22
Close grip bench press
8x 20kg
12x 40kg
12x 50kg
12x 60kg
12x 60kg
12x 60kg
12x 60kg
Barbell bicep curl
14x 20kg
9x 25kg
6x 30kg
9x 20kg
Tricep cable pushdown
12x 18kg
12x 32kg
5x 36kg
6x 45kg
10x 50kg
7x 59kg
Bicep concentration curl
13x 10kg
14x 10kg
10x 10kg
10x 10kg
Dumbbell Tricep overhead extension
12x 10kg
10x 12kg
7x 12kg
7x 10kg
Reverse barbell curl
14x 15kg
12x 15kg
10x 15kg
9x 15kg
Tricep kickback
7x 10kg
10x 7kg
12x 7kg
12x 7kg
Hammer curls
13x 12kg
12x 12kg
10x 12kg
14x 12kg
Bicep curl machine
10x 27kg
7x 32kg
6x 32kg
9x 23kg
Yes, thanks for the support guys…let’s see what happens
3/6/22
Incline dumbbell press
8x 18kg
14x 22kg
15x 22kg
14x 22kg
14x 22kg
14x 22kg
Decline bench dumbbell press
12x 18kg
18x 18kg
17x 18kg
4/6/22
Deadlift
5x 25kg
5x 70kg
5x 110kg
5x 130kg
5x 130kg
5x 130kg
5x 130kg
5x 130kg
Barbell rows
9x 60kg
10x 60kg
8x 60kg
10x 60kg
Incline Dumbbell rows
7x 26kg
9x 26kg
10x 26kg
9x 26kg
Facepull cable machine
7x 21.6kg
7x 21.6kg
8x 19.3kg
8x 19.3kg
Barbell curl
12x 25kg
10x 25kg
9x 25kg
7x 25kg
Bicep Concentration curls
6x 12kg
7x 12kg
8x 12kg
8x 12kg
hammer curls
8x 14kg
8x 14kg
8x 14kg
8x 14kg
Bicep machine
8x 32kg
8x 32kg
7x 32kg
7x 32kg
Nice volume increase on the DL.
5/6/22
Squat
8x 20kg
8x 60kg
8x 80kg
8x 80kg
8x 80kg
8x 80kg
RDL
10x 60kg
12x 60kg
10x 60kg
9x 60kg
Seated calf press
10x 45.4kg
11x 45.4kg
10x 45.4kg
9x 45.4kg
Standing Military press
8x 20kg
12x 40kg
12x 40kg
7x 40kg
6x 40kg
Barbell Shrugs
8x 90kg
9x 90kg
9x 90kg
7x 90kg
Dumbbell Side lateral raise
16x 6kg
14x 6kg
10x 6kg
10x 6kg
Bent over dumbbell raise
13x 6kg
11x 6kg
10x 6kg
10x 6kg
6/6/22
And that was supposed to be my heavy chest day, I had the time to stay in the gym for 2-3 hours but today I felt abnormally lightheaded so I decided to end the workout, I think I was over dieted and I need to look at my potassium and sodium intake
I’m not worried, my arms feel recovered from the last few weeks, I’ll go in for heavy chest with the dumbbells tomorrow, I’m feeling confident my workout tomorrow should be back to normal
7/6/22 - Heavy chest & Triceps
Flat dumbbell press
5x 18kg
5x 22kg
5x 26kg
5x 30kg
8x 34kg
7x 34kg
8x 34kg
8x 34kg
30º Incline dumbbell press
11x 30kg
11x 30kg
7x 30kg
5x 30kg
45º Incline dumbbell press
6x 30kg
8x 26kg
7x 26kg
6x 26kg
-30º Decline bench dumbbell press
11x 24kg
8x 24kg
7x 24kg
8x 24kg
Flat dumbbell fly
7x 16kg
6x 16kg
7x 14kg
6x 14kg
Hyght fly
6x 10kg
6x 10kg
9x 6kg ( thought it was 9kg lol)
10x 6kg
Decline cable fly pump (30s rest)
21x 28kg
17x 28kg
15x 28kg
13x 28kg
Tricep cable pushdown
5x 18kg
5x 32kg
5x 45kg
5x 50kg
5x 59kg
2x 64kg
4x 59kg
6x 59kg
5x 59kg
Dumbbell Tricep overhead extension
8x 12kg
6x 12kg
5x 12kg
5x 12kg
Tricep extension machine
5x 32kg
5x 41kg
7x 45kg
9x 45kg
8x 45kg
8x 45kg
Thanks for the support guys