24 January
Weight - 92.7kg
20 minute run at 12.2km/h working on gradients.
25 January
Weight - 92.85kg
Rack pulls (banded) - 1 set: 85kg x 4; 4 sets: 85kg x 8
Flat bench Fat Grip Db - 1 set: 34kg x 4 4 sets: 34kg dbs x 8
Cable Pulldown Pronated Grip - 3 sets: 58kg x 12
Watson Machine Hamstring Curls - 3 sets: 50kg x 12
Prime Leg Press with emphasis on top of the extension - 3 sets: 176kg x 15
Seated Tricep Cable Pull Downs - 3 sets: 45kg x 15
Seated Db Lat Raises (Fat Grip Db) - 3 sets: 6kg x 15
26 January
Trap Bar Deadlift - 5 sets: (Trap Bar plus 80kg) 1 x 8 (Trap Bar plus 120kg) 10 10 10
Incline DB Bench - 5 sets: 30kg DBs 1 x 8 10 10 10
Lat Pull Down -4 sets: 60kg x 12; 80kg x 12 12 12
Pec Dec - 4 sets: 60 x 12; 50 x 12 12 12
EZ Bar Standing Bicep Curls - 3 sets: EZ Bar plus 15kg x 15 15
Single Arm Bent Over Bench Row - 3 sets: 25kg DB 15 15
Tricep cable pull downs - 3 sets: 17.5 x 15 15 15
27 January
BB Incline Bench - 5 sets: 60kg x 6 80kg 8 8 8 8
Leg Press - 5 sets: 160kg x 6; 200kg x 8 8 8 8
Machine Shoulder Press- 3 sets: 60kg x 15 15; 65kg 12 60kg 6
Standing Cable Rear Delt Fly - 3 sets: 6.25 x 15 15 15; 3.75 x 15
Cable Cross Lat Raise - 3 sets: 3.75 x 15 15 ; 1.25 x 20
Seated DB Bicep Curls - 3 sets: 12.5kg x 15 15
Standing Cable Tricep Extensions - 3 sets: 6.25kg x 15 15
Seated EZ Bar Bicep Curls - 3 sets: EZ Bar plus 15kg x 15 15
Parallel Bar Dips - 3 sets: 10 10 10
28 January
Weight - 92.3kg
Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 100kg x 4; 105kg x 8 10 10
Pendulum Squat - 4 sets: 30kg x 4; 32.5kg 8 10 10
Wide Grip Row (Seated Row) - 3 sets: 61kg x 12
70 degree bench Db Press - 3 sets: 20kg db x 12 22kg db x 12 24kg db x 12
Leg Extension - 3 sets: 61kg x 15
Seated Cable Flyes (Elbow Straps) - 3 sets: 54kg x 15 ; 63kg x 15 15
Chest Supported 60degree Reverse Flyes - 2 sets: 6kg db x 15 20
Machine Preacher Single Arm Curl - 2 sets: 4.5kg x 15 15
30 January
Weight - 92.4kg
Rack pulls (banded) - 1 set: 85kg x 4; 4 sets: 85kg x 10
Flat bench Fat Grip Db - 1 set: 34kg x 4 4 sets: 34kg dbs x 10
Cable Pulldown Pronated Grip - 3 sets: 59kg x 12
Watson Machine Hamstring Curls - 3 sets: 50kg x 12
Prime Leg Press with emphasis on top of the extension - 3 sets: 169kg x 15
Seated Tricep Cable Pull Downs - 3 sets: 45kg x 15
Seated Db Lat Raises (Fat Grip Db) - 3 sets: 6kg x 15
Reverse Crunches - 3 sets: x 15
31January
4.5km run @12.2km/h
1 February
Weight - 91.7kg
Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 105kg x 6; 105kg x 12 12 12
Pendulum Squat - 4 sets: 30kg x 6; 35kg 12 12 12
Wide Grip Row (Seated Row) - 3 sets: 61kg x 12
70 degree bench Db Press - 3 sets: 22kg db x 12 24kg db x 12 12
Leg Extension - 3 sets: 61kg x 12
Seated Cable Flyes (Elbow Straps) - 3 sets: 54kg x 12 12 12
Chest Supported 60degree Reverse Flyes - 3 sets: 7kg db x 15 15 ; 6kg x 15
Machine Preacher Single Arm Curl - 3 sets: 4.5kg x 15 15 15
1 February
4km run at 12.4km/h
2 February
Face Pulls - 3 sets: 11.25 x 15 ; 13.75 x 15 ; 16.25 x 15
Machine Shoulder Press - 3 sets: 80kg x 15 13 12 (30 sec break) 5
Standing Cable Rear Delt Fly - 3 sets: 6.25 x 15 15 ; 3.75 x 15 (much better MMC on last set)
Cable Cross Lat Raise - 3 sets: 3.75 x 15 15 15
Seated DB Bicep Curls - 3 sets: 15kg x 15 ; 12.5kg x 15 15
Cable Cross Tricep Extensions Standing - 3 sets: 6.25 x 15 15
EZ Bar Preacher Curls Seated - 3 sets: EZ Bar plus 15kg x 15 15
Tricep Cable Pull Downs - 3 sets: 16.25 x 15 15 15
Crunches - 3 sets: 20 20 20
3 February - 18km hill run at around 4:45km/h
4 February
Weight - 92.5kg
8.8%bf
Rack pulls (banded) - 1 set: 87.5kg x 4; 3 sets: 87.5kg x 10
Flat bench Fat Grip Db - 1 set: 34kg x 4 3 sets: 34kg dbs x 10
Cable Pulldown Pronated Grip - 3 sets: 59kg x 12
Watson Machine Hamstring Curls - 3 sets: 52kg x 12
Prime Leg Press with emphasis on top of the extension - 3 sets: 169kg x 15
Seated Tricep Cable Pull Downs - 3 sets: 45kg x 15
Crunches - 3 sets: x 15
5 February
5km run at 12.3km/h
6 February
Weight - 90.7kg
Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 90kg x 6; 100kg x 10 10 10
Pendulum Squat - 4 sets: 35kg x 6; 35kg 10 10 10
Wide Grip Row (Seated Row) - 3 sets: 61kg x 12
70 degree bench Db Press - 3 sets: 24kg db x 12
Leg Extension - 3 sets: 61kg x 15
Seated Cable Flyes (Elbow Straps) - 3 sets: 73kg x 12 12 12
Chest Supported 60degree
Reverse Flyes - 3 sets: 6kg x 15
Machine Preacher Single Arm Curl - 3 sets: 4.5kg x 15
7 February
5km run @12.2km/h
8 February
Weight - 91.35kg
Easing off legs this session to save them for tomorrow’s half marathon
Rack pulls (banded) - 1 set: 90kg x 4; 3 sets: 90kg x 10 10 8
Flat bench Fat Grip Db - 1 set: 36kg x 4 3 sets: 36kg dbs x 10 10 8
Cable Pulldown Pronated Grip - 3 sets: 59kg x 12
Incline Bench Fat Grip DB - 3 sets: 30kg x 12 26kg x 12 12
Seated Tricep Cable Pull Downs - 3 sets: 45kg x 15
Seated Db Lt Raises - 3 sets: 6kg db x 15
Preacher Fat Grip Bar Cable Bicep Curls - 3 sets: 61kg x 15 72kg x 15 83kg x 15 last set was a real grind. Held for 10 secs on mid point of last rep
Reverse Bench Incline Crunches - 3 sets: x 15
Great log mate
Surprised you haven’t had much input from others in here. You’re in superb condition.
Cheers - much appreciated. Just trying to keep on grinding.