15/06/15
Bench press
bar x 10
40 kg x 6
60 kg x 3
80 kg/176 lbs x 3
90 kg/198 lbs x 5
90 kg/198 lbs x 5
95 kg/209 lbs x 3
95 kg/209 lbs x 3
95 kg/209 lbs x 3
95 kg/209 lbs x 3
Right shoulder hurt, so had to grip a little closer at tuck my elbows more, so felt a bit slow and heavy.
Pull ups
bw x 5
bw x 10
bw x 5
bw x 5
Tricep pushdowns
20 kg/44 lbs x 10
35 kg/77 lbs x 8
35 kg/77 lbs x 8
35 kg/77 lbs x 8
DB press
12 kg/26 lbs x 10
22 kg/48 lbs x 8
22 kg/48 lbs x 8
22 kg/48 lbs x 8
Barbell curls
bar x 10
37.5 kg/83 lbs x 8
37.5 kg/83 lbs x 8
37.5 kg/83 lbs x 8
17/06/15
Squat
bar x 6
60 kg x 5
80 kg x 3
100 kg/220 lbs x 3
120 kg/265 lbs x 2 add belt
145 kg/320 lbs x 3
145 kg/320 lbs x 3
145 kg/320 lbs x 3
145 kg/320 lbs x 3
First work sets were hard, but loosened up after a few sets. Last set felt awesome.
Deadlift
60 kg x 3
100 kg/220 lbs x 3
120 kg/265 lbs x 2
152.5 kg/336 lbs x 3
162.5 kg/358 lbs x 1
162.5 kg/358 lbs x 1
152.5 kg/336 lbs x 3
152.5 kg/336 lbs x 3
Deads were hard after squats, but manageble.
18/06/15
Close grip bench press
bar x 10
40 kg x 6
60 kg x 5
80 kg/176 lbs x 10
80 kg/176 lbs x 8
80 kg/176 lbs x 8
80 kg/176 lbs x 6 legs up, no arch first 3 reps
80 kg/176 lbs x 6
DB curls bfr
12 kg/26 lbs x 30
12 kg/26 lbs x 21
12 kg/26 lbs x 20
DB tri ext bfr
10 kg/22 lbs x 20
10 kg/22 lbs x 18
10 kg/22 lbs x 12
Decline flyes
5 kg/11 lbs x 15
10 kg/22 lbs x 10
Incline flyes
10 kg/22 lbs x 10
10 kg/22 lbs x 10
Rear delts
4 sets
Hit a Chest workout at another gym with a friend yesterday.
Probably stupid, but fun.
19/06/15
Chest
Bench press
bar x 10
40 kg x 8
60 kg x 5
80 kg/176 lbs x 5
90 kg/198 lbs x 3
100 kg/220 lbs x 3
Seated chest press
1pps x 12
2pps x 12
3pps x 10
4pps x 8
4,5pps x 6
Seated incline press
1pps x 12
2pps x 12
2,5pps x 8
2 sets of smith bench
Legs
Front squat
bar x 10
60 kg/132 lbs x 5
80 kg/176 lbs x 5
100 kg/220 lbs x 3 failed 4th
80 kg/176 lbs x 3
80 kg/176 lbs x 3
80 kg/176 lbs x 3
Leg press
3pps x 12
4pps x 10
5pps x 10
6pps x 8
7pps x 6
7,5pps x 6
Standing calf raises
50 kg/110 lbs x 10
100 kg/220 lbs x 10
140 kg/308 lbs x 10
Leg extension
20 kg/44 lbs x 20
40 kg/88 lbs x 20
60 kg/132 lbs x 12
60 kg/132 lbs x 12
Leg curl
half stack x 8
half stack x 8
almost full stack x 5
little less than full stack x 6
22/06/15
Squat
bar x 6
60 kg x 3
80 kg x 3
100 kg x 2
120 kg/265 lbs x 2
140 kg/308 lbs x 1
155 kg/342 lbs x 1
155 kg/342 lbs x 1
160 kg/353 lbs x 1
Just hit some heavy singles. Did not get thigh enough before last set, so the rep was hard as fuck. Last set at 155 kg went up like air.
23/06/15
Bench press
bar x 10
40 kg x 6
60 kg x 3
80 kg/176 lbs x 3
95 kg/209 lbs x 3
95 kg/209 lbs x 3 all paused
95 kg/209 lbs x 3
100 kg/220 lbs x 3
Was supposed to hit 100 kg for 3 singles, but did it in a single set for the hell of it.
Bench feel awesome at the moment, will go for a 1rm next week.
Tri pushdowns
20 kg/44 lbs x 10
37.5 kg//83 lbs x 6
37.5 kg//83 lbs x 6
37.5 kg//83 lbs x 6
DB press
10 kg/22 lbs x 10
24 kg/53 lbs x 6
Elbow and shoulder hurt a bit, so cut it short.
Barbell curl
20 kg/44 lbs x 6
40 kg/88 lbs x 6 all strict
40 kg/88 lbs x 6 last 2 reps a bit cheaty
40 kg/88 lbs x 6 most reps a bit cheaty
24/06/15
Deadlift
bar x 10
60 kg x 3
100 kg x 2
125 kg/275 lbs x 3 add belt
125 kg/275 lbs 5 x 3 beltless DOH
Easy speed pulls
Pull ups
bw x 9
bw x 12
Yates rows
60 kg/132 lbs x 10
80 kg/176 lbs x 10
90 kg/198 lbs x 12
28/06/15
Bench press
bar x 10
40 kg x 5
60 kg x 3
80 kg/176 lbs x 1
90 kg/198 lbs x 1
100 kg/220 lbs x 1
110 kg/242 lbs x 1 PR
115 kg/253 lbs x 0
110 kg went up smoothly. Didnt even budge 115 kg. Still happy about a 10 kg PR.
29/06/15
Deadlift
bar x 10
60 kg x 3
100 kg x 1
120 kg/265 lbs x 1
140 kg/308 lbs x 1
160 kg/353 lbs x 1
180 kg/396 lbs x 1 easy
200 kg/441 lbs x 0
190 kg/419 lbs x 0
140 kg/308 lbs x 1
180 kg was very easy, got to cocky with 200 kg, didnt move it. I think I lomst my confidence and failed 190 kg. If I went straigth to 190 kg, I think I would have gotten it.
06/07/15
Went to a festival from friday to sunday and was constantly wasted, so felt like shit today.
High bar squats
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 5 add belt
120 kg/265 lbs x 8 last rep paused
120 kg/265 lbs x 5
120 kg/265 lbs x 6
120 kg/265 lbs x 6
Close stance high bar feels awesome. I think Ill switch over to this instead of low-bar for a while.
Paused deadlift (beltless DOH)
60 kg/132 lbs x 5
100 kg/220 lbs x 4
100 kg/220 lbs x 4
100 kg/220 lbs x 4
100 kg/220 lbs x 4
Goodmornings
bar x 10
40 kg x 8
40 kg x 8
40 kg x 8
Some light Bodybuilder style squats to finish off.
07/07/15
Bench press
bar x 10
40 kg x 5
60 kg x 5
80 kg/176 lbs x 8
90 kg/198 lbs x 7
85 kg/187 lbs x 5
85 kg/187 lbs x 5
Elbow/biceps insertion point started hurting on the decent, so went a lil bit easy.
Push press
50 kg/110 lbs x 3
60 kg/132 lbs x 5
60 kg/132 lbs x 5
This made my elbow hurt a lot more,so finished off with 3 sets of rear delts and went home
09/07/15
Deadlift
bar x 10
60 kg x 5
100 kg x 2
120 kg/265 lbs x 2 add belt
145 kg/320 lbs x 8 add straps
145 kg/320 lbs x 6
145 kg/320 lbs x 5
145 kg/320 lbs x 5
145 kg/320 lbs x 5
Paused squat
80 kg/176 lbs x 3
80 kg/176 lbs x 3
80 kg/176 lbs x 4
80 kg/176 lbs x 4
Bulgarian split squat
bar x 10
40 kg/88 lbs x 10
40 kg/88 lbs x 10
sissy squat
bar x 10
Standing single leg curls
10 kg/22 lbs x 20
10 kg/22 lbs x 15
Yates rows
50 kg/110 lbs x 20
90 kg/198 lbs x 8
90 kg/198 lbs x 6
90 kg/198 lbs x 6
13/08/15
First real workout in a little more than 4 weeks. Felt good
Chest/tri
Bench press
bar x 20
40 kg x 6
60 kg x 5
80 kg/176 lbs x 3
90 kg/198 lbs x 4
90 kg/198 lbs x 3
90 kg/198 lbs x 3
90 kg/198 lbs x 2
90 kg/198 lbs x 3
90 kg/198 lbs x 2
Incline DB
22 kg/48 lbs x 18
25 kg/55 lbs x 12
27 kg/59 lbs x 9
32 kg/70 lbs x 3
Tricep pushdown
20 kg/44 lbs x 25
25 kg/55 lbs x 12
30 kg/66 lbs x 7
30 kg/66 lbs x 6
17/08/15
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 3
120 kg/265 lbs x 3
130 kg/287 lbs x 3
130 kg/287 lbs x 2
120 kg/265 lbs x 3
120 kg/265 lbs x 5
RDL
60 kg x 10
100 kg/220 lbs x 8
120 kg/265 lbs x 2
18/08/15
Karwoski rows
bar x 15
40 kg/88 lbs x 12
50 kg/110 lbs x 10
60 kg/132 lbs x 8
Pull ups
40 total reps
Barbell curl
bar x 10
30 kg/66 lbs x 10
35 kg/77 lbs x 8
40 kg/88 lbs x 3
Reverse curls
25 kg/55 lbs x 12
25 kg/55 lbs x 12
25 kg/55 lbs x 10
hammer curl
12 kg/26 lbs x 20
14 kg/30 lbs x 20
Face pulls
20 kg/44 lbs x 15
20 kg/44 lbs x 15
Straigth arm pushdown
20 kg/44 lbs x 10
20/08/15
Bench press
bar x 15
40 kg x 10
60 kg x 5
80 kg/176 lbs x 3
90 kg/198 lbs x 5
90 kg/198 lbs x 4
90 kg/198 lbs x 3
90 kg/198 lbs x 4
90 kg/198 lbs x 2
90 kg/198 lbs x 2
Military press
bar x 10
40 kg/88 lbs x 8
50 kg/110 lbs x 3
50 kg/110 lbs x 4
50 kg/110 lbs x 5
50 kg/110 lbs x 3
50 kg/110 lbs x 4
50 kg/110 lbs x 3
24/08/15
Squats
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 3 add belt
120 kg/265 lbs x 5
120 kg/265 lbs x 10
120 kg/265 lbs x 5
120 kg/265 lbs x 7
120 kg/265 lbs x 5
120 kg/265 lbs x 4
Partial hack squats
40 kg/88 lbs x 20
60 kg/132 lbs x 20
80 kg/176 lbs x 20
100 kg/220 lbs x 20
25/08/15
Bench press
bar x 15
40 kg x 6
60 kg x 5
80 kg x 3
90 kg/198 lbs x 6
90 kg/198 lbs x 5
90 kg/198 lbs x 3
90 kg/198 lbs x 3
90 kg/198 lbs x 3
90 kg/198 lbs x 2
Military press
bar x 10
40 kg x 5
50 kg/110 lbs x 7
50 kg/110 lbs x 4
50 kg/110 lbs x 5
50 kg/110 lbs x 3
50 kg/110 lbs x 4
50 kg/110 lbs x 5
Missed logging a few workouts.
01/09/15
Bench press
bar x 15
40 kg x 8
60 kg x 4
80 kg x 3
90 kg/198 lbs x 5
90 kg/198 lbs x 3
90 kg/198 lbs x 5
90 kg/198 lbs x 5
90 kg/198 lbs x 3
90 kg/198 lbs x 2
Wide grip bench press
60 kg/132 lbs x 6
60 kg/132 lbs x 8
Incline DB bench press
22 kg/48 lbs x 10
25 kg/55 lbs x 8
25 kg/55 lbs x 5
Flat DB press
22 kg/48 lbs x 10
22 kg/48 lbs x 10
Incline flyes
5 kg/11 lbs x 10
10 kg/22 lbs x 13
02/09/15
Squat
bar x 10
60 kg x 5
100 kg x 3 add belt
125 kg/275 lbs x 6
125 kg/275 lbs x 7
125 kg/275 lbs x 8
125 kg/275 lbs x 7
125 kg/275 lbs x 6
125 kg/275 lbs x 6
SLDL
60 kg/132 lbs x 12
80 kg/176 lbs x 10
100 kg/220 lbs x 10
03/09/15
Military press
bar x 10
30 kg x 5
40 kg x 5
50 kg/110 lbs x 10
50 kg/110 lbs x 6
50 kg/110 lbs x 8
50 kg/110 lbs x 6
50 kg/110 lbs x 5
50 kg/110 lbs x 5
Side laterals
5 kg/11 lbs x 15
12 kg/26 lbs x 8
7.5 kg/16 lbs x 12
10 kg/22 lbs x 10
Side lateral partial
22 kg/48 lbs x 6
Bent over laterals
5 kg/11 lbs x 15
12 kg/26 lbs x 10
12 kg/26 lbs x 8
07/09/15
Bench press
bar x 20
40 kg x 8
60 kg x 5
80 kg x 3
90 kg/198 lbs x 7
90 kg/198 lbs x 5
90 kg/198 lbs x 5
90 kg/198 lbs x 4
90 kg/198 lbs x 3
90 kg/198 lbs x 3
Wide grip bench
65 kg/143 lbs x 8
65 kg/143 lbs x 8
Incline db press
12 kg/26 lbs x 16
22 kg/48 lbs x 12
32 kg/70 lbs x 3
25 kg/55 lbs x 8
DB pullovers
12 kg/26 lbs x 20
22 kg/48 lbs x 10
DB flies
10 kg/22 lbs x 12
10 kg/22 lbs x 8
08/09/15
Squat
bar x 12
60 kg x 5
80 kg x 3
100 kg/220 lbs x 3 add belt
120 kg/265 lbs x 3
140 kg/308 lbs x 3
140 kg/308 lbs x 3
140 kg/308 lbs x 3
140 kg/308 lbs x 4
140 kg/308 lbs x 3
140 kg/308 lbs x 2
Focused really hard on keepin forward lean to the minimum. Could bust out a few more reps per set if I went for broke.
SLDL
60 kg/132 lbs x 10
80 kg/176 lbs x 10
100 kg/220 lbs x 10
110 kg/242 lbs x 3
60 kg/132 lbs x 5
Tried to keep constant tension on hams. No lockout and just a little tap at the bottom. 100 kg set wore me out.
Partial BB hack squat
60 kg/132 lbs x 10
80 kg/176 lbs x 10
100 kg/220 lbs x 10
60 kg/132 lbs x 20
09/09/15
Military press
bar x 12
30 kg x 5
40 kg x 5
50 kg/110 lbs x 3
60 kg/132 lbs x 4 add belt
60 kg/132 lbs x 3
55 kg/121 lbs x 6
55 kg/121 lbs x 5
55 kg/121 lbs x 5
55 kg/121 lbs x 4
Side laterals
5 kg/11 lbs x 30
10 kg/22 lbs x 12
10 kg/22 lbs x 10
5 kg/11 lbs x 20
Incline reverse flies
5 kg/11 lbs x 20
2,5 kg/5,5 lbs x 30
Bent over laterals
10 kg/22 lbs x 10
10 kg/22 lbs x 10
Meadows 6 ways
2,5 kg/5,5 lbs x 12
2,5 kg/5,5 lbs x 12
10/09/15
Deadlift
bar x 10
60 kg x 3
100 kg x 3
120 kg x 3
140 kg/308 lbs x 8
Yates rows
60 kg/132 lbs x 12
80 kg/176 lbs x 10
90 kg/198 lbs x 8
95 kg/209 lbs x 5
60 kg/132 lbs x 15
Pull ups
bw x 12
bw x 6
bw x 6
bw + 10 kg/22 lbs x 4
bw + 10 kg/22 lbs x 4
bw + 10 kg/22 lbs x 3 + bw x 3
14/09/15
Squat
bar x 10
60 kg x 3
80 kg x 3
100 kg x 2
120 kg/265 lbs x 3 add belt
130 kg/287 lbs x 4
130 kg/287 lbs x 6
130 kg/287 lbs x 5
130 kg/287 lbs x 5 paused reps
130 kg/287 lbs x 5 no lockout on first 3 reps.
130 kg/287 lbs x 2 close grip hurt, tried wide grip.
Focused on quality reps over quantity.
Breathing pause squat
60 kg/132 lbs x 1
80 kg/176 lbs x 1
SLDL
60 kg/132 lbs x 12
80 kg/176 lbs x 10
100 kg/220 lbs x 10
110 kg/242 lbs x 5