3/9/22
- HiT workout
In circuit, every set to failure, without rest between sets
- Flat bench 20kg Dumbbell Press
- Sit ups
- standing 8kg Dumbbell supinated/reverse/hammer curl circuit
- Sit ups
Time completed = 15:04
1 Like
4/9/22
Template
-
30° incline dumbbell press
20kg
20kg
20kg
20kg -
45° incline dumbbell press
20kg
20kg
20kg
20kg -
-30° decline dumbbell press
20kg
20kg
20kg
20kg
- Sit ups
-
30° degree incline dumbbell press
20kg
20kg
20kg
20kg -
45° incline dumbbell press
20kg
20kg
20kg
20kg -
Single arm under/overhand standing dumbbell fly circuit
6kg
6kg
6kg
6kg -
Bent over dumbbell rows
20kg
20kg
20kg
20kg -
Standing dumbbell supinated curl
20kg
20kg
20kg
20kg -
Seated bicep concentration curl
10kg
10kg
10kg
10kg -
Seated 80° dumbbell Curl supinated/hammer circuit
10kg
10kg
10kg
10kg -
30° Incline dumbbell Curl supinated/hammer circuit
8kg
8kg
8kg
8kg -
Standing dumbbell Curl supinated/reverse/hammer circuit
8kg
8kg
8kg
8kg
- 30° Incline dumbbell Curl supinated/reverse/hammer circuit
6kg
6kg
6kg
6kg
2 Likes
4/9/22
-
30° incline dumbbell press
23x 20kg
21x 20kg
23x 20kg
20x 20kg -
45° incline dumbbell press
18x 20kg
18x 20kg
17x 20kg
17x 20kg -
-30° decline dumbbell press
18x 20kg
14x 20kg
16x 20kg
15x 20kg
- Sit ups
35x
27x
25x
24x
-
30° degree incline dumbbell press
15x 20kg
11x 20kg
11x 20kg
10x 20kg -
45° incline dumbbell press
11x 20kg
10x 20kg
9x 20kg
8x 20kg -
Single arm under/overhand standing dumbbell fly circuit
28x 6kg
28x 6kg
32x 6kg
28x 6kg -
Bent over dumbbell rows
16x 20kg
15x 20kg
13x 20kg
12x 20kg
Break
20kg dumbbell curls is a scary lift for me, I’m working myself up to it, I feel my technique and form has to be really good to avoid injury, I think it will take 1 hour to finish this workout, I’m multitasking, these 20kg dumbbells are a headache to change plates so I just leave it at 20kg, my 10kg adjustable dumbbells are a treat though, i Love them
- Standing dumbbell supinated curl
7x 20kg
6x 20kg
4x 20kg
1x 20kg
(less rest between sets from here)
-
Seated bicep concentration curl
12x 10kg
11x 10kg
10x 10kg
10x 10kg -
Seated 80° dumbbell Curl supinated/hammer circuit
9x 10kg
7x 10kg
7x 10kg
7x 10kg -
30° Incline dumbbell Curl supinated/hammer circuit
9x 8kg
8x 8kg
8x 8kg
6x 8kg -
Standing dumbbell Curl supinated/reverse/hammer circuit
12x 8kg
12x 8kg
10x 8kg
10x 8kg
- 30° Incline dumbbell Curl supinated/reverse/hammer circuit
12x 6kg
12x 6kg
9x 6kg
9x 6kg
2 Likes
5/9/22
- planned HiT workout
In circuit, every set to failure, without rest between sets
- Flat bench 20kg Dumbbell Press
- Sit ups
- standing 8kg Dumbbell supinated/reverse/hammer curl circuit
- Sit ups
Time completed = 15:47
Break
- Dummbel supinated curl
6x 20kg
Break
- Squat
5x 20kg
5x 60kg
5x 90kg
5x 110kg
2x 120kg
-
barbell curl
1x 60kg -
Squat
3x 100kg -
RDL
12x 60kg
12x 80kg
12x 80kg
12x 80kg
11x 80kg -
Calf raises
11x 27.5kg
15x 27.5kg
15x 27.5kg
19x 27.5kg -
Military press
5x 20kg
5x 40kg
5x 50kg
5x 50kg
7x 40kg
7x 40kg
3x 40kg
2 Likes
6/9/22
- Seated bicep Concentration curl
12x 8kg
13x 8kg
1 Like
7/9/22
*45° incline dumbbell press
21x 20kg
18x 20kg
20x 20kg
19x 20kg
20x 20kg
18x 20kg
17x 20kg
15x 20kg
- standing Dumbbell supinated curl(going out)
9x 20kg
7x 20kg
2 Likes
8/9/22
- planned HiT workout
In circuit, every set to failure, without rest between sets
- Flat bench 20kg Dumbbell Press
- Sit ups
- standing 8kg Dumbbell supinated/reverse/hammer curl circuit
- Sit ups
Time completed = 15 minutes 29 Seconds
- standing Dumbbell supinated curl(going out again)
6x 20kg
4x 20kg
2 Likes
I know I have to go gym for a deadlift session, I’m planning to go today, I have been so busy, today I had a meeting with a law firm, I have so much things that need to be done, I do want to increase my volume and intensity and start another training cycle but right now I’ve got so much going on, I’ll probably have more time in 2-3 months so I can settle and spend more time in the gym
1 Like
9/9/22
-
Deadlift
5x 75kg
4x 100kg
4x 130kg
4x 140kg
4x 150kg
3x 160kg
4x 140kg
4x 130kg
18x 100kg -
Low Row machine
17x 39kg
12x 45kg
11x 45kg
10x 39kg
10x 39kg -
Lat pulldown machine
12x 39kg
11x 39kg
15x 32kg
15x 32kg -
barbell curl
0x 60kg
2x 45kg -
Hammer curl
18x 15kg
20x 15kg
20x 15kg
22x 15kg -
Bicep curl machine
11x 36kg
8x 36kg
6x 36kg
9x 29kg
2 Likes
The bulk is going very well, thanks for the support everyone, I have pictures from gym today, please remember it’s a work in progress, I’m on a bulk so I won’t look as good as if I was dieting
1 Like
you look fantastic. nice work.
1 Like
10/9/22
- planned HiT workout
In circuit, every set to failure, without rest between sets
- 30° incline 20kg dumbbell press
- Sit ups
- standing 10kg Dumbbell hammer curls
- Sit ups
Time completed = 16 minutes 23 seconds
1 Like
12/9/22
- planned HiT workout
In circuit, every set to failure, without rest between sets
- 30° incline 20kg dumbbell press
- Sit ups
- standing 10kg Dumbbell hammer curls
- Sit ups
Time completed = 15 minutes 55 seconds
Break
-
Back extensions
28x
28x
23x
23x -
T-bar row
18x 40kg
17x 40kg
14x 40kg
12x 40kg -
Lat pull down machine
14x 32kg
14x 32kg
15x 32kg
14x 32kg -
Low row machine
13x 32kg
15x 32kg
14x 32kg
14x 32kg -
Facepull cable machine
14x 13.6kg
13x 13.6kg
13x 13.6kg
12x 13.6kg -
Barbell curl
10x 30kg
9x 30kg
9x 30kg
7x 30kg -
Hammer curl
14x 17.5kg
16x 17.5kg
14x 17.5kg
14x 17.5kg -
Bicep curl machine
12x 29kg
15x 29kg
14x 29kg
14x 29kg
Break
-
45° incline dumbbell press
17x 20kg
16x 20kg
13x 20kg
14x 20kg -
Single arm under/overhand standing dumbbell fly circuit
28x 6kg
28x 6kg
28x 6kg
32x 6kg
32x 6kg
48x 6kg
1 Like
I didn’t skip leg day, I’ve been doing a lot of walking and my calf is sore, I have a leg workout planned for tomorrow
1 Like
Yesterday something unexpected happened and that’s why I didn’t make it to the gym, hopefully I’ll make it for a 2nd workout at the gym today
1 Like
14/9/22
- planned HiT workout
In circuit, every set to failure, without rest between sets
- 45° incline 20kg dumbbell press
- Sit ups
- standing 10kg Dumbbell hammer curls
- Sit ups
Time completed = 16 minutes 47 seconds
Break
-
Squat
5x 50kg
5x 90kg
5x 110kg
5x 110kg
5x 110kg
5x 110kg
5x 110kg -
RDL
12x 80kg
11x 80kg
10x 80kg
10x 80kg -
Seated Calf raises
17x 41.3kg
24x 41.3kg
19x 41.3kg
19x 41.3kg -
Military press
5x 20kg
5x 40kg
5x 50kg
5x 50kg
5x 50kg
5x 50kg
5x 50kg
Currently weighing 82kg at the gym
Break
2 Likes
I watched Greg douccet’ posing video today and my vacuum has improved so much so I’m thankful to him. I’m thinking to start watching posing tutorial videos
Me in the gym earlier today, I think the camera angle is not the best, if the camera was closer to me my lats would look bigger
When I was shredded my vacuum was really good but I couldn’t capture it with the camera timer, now I can hold it longer, I can’t wait to get shredded again and vacuum
I’ll continue the bulk for a few months and then I’ll start a cut
3 Likes
16/9/22
- 30° incline dumbbell press
20x 20kg
20x 20kg
Break (I had to go out unexpectedly)
-
45° incline dumbbell press
18x 20kg
16x 20kg (already feeling it lol)
16x 20kg
16x 20kg
17x 20kg
15x 20kg
13x 20kg
12x 20kg -
-30° decline dumbbell press
18x 20kg
16x 20kg
17x 20kg
16x 20kg -
Sit ups
32x
38x
36x
34x -
45° incline dumbbell press
15x 20kg
13x 20kg
12x 20kg
12x 20kg
11x 20kg
11x 20kg
11x 20kg
11x 20kg -
Single arm under/overhand standing dumbbell fly circuit
32x 6kg
32x 6kg
32x 6kg
32x 6kg
32x 6kg
32x 6kg
32x 6kg
32x 6kg
Break (wanted to pray before I get tired because I can continue the workout when I get tired but i would struggle to pray when I get tired, it feels more tougher and more exerting to pray and I think it burns calories)
- Flat Bent over dumbbell rows
18x 20kg
18x 20kg
14x 20kg
14x 20kg
14x 20kg
14x 20kg
- 30° incline Bent over dumbbell rows
13x 20kg
15x 20kg
13x 20kg
12x 20kg
12x 20kg
11x 20kg
- Standing dumbbell supinated curl
8x 20kg
- Standing Hammer curl?
5x 20kg
- Standing dumbbell supinated curl
6x 20kg
5x 20kg
5x 20kg
I think I’ve got only 5 more edits left in this 24 hour period
- Standing Hammer curl
6x 20kg
6x 20kg
6x 20kg
-
Seated bicep concentration curl
10x 10kg
11x 10kg
11x 10kg
9x 10kg -
Seated 80° dumbbell Curl supinated/hammer circuit
12x 10kg
12x 10kg
12x 10kg
10x 10kg -
30° Incline dumbbell Curl supinated/hammer circuit
10x 8kg
10x 8kg
10x 8kg
11x 8kg -
Standing dumbbell Curl supinated/reverse/hammer circuit
15x 8kg
18x 8kg
16x 8kg
15x 8kg -
30° Incline dumbbell Curl supinated/reverse/hammer circuit (pump)
18x 6kg
16x 6kg
15x 6kg
12x 6kg
3 Likes
