Legs - Dalianis Gym - 6/3/2024
Lying leg curls
30 kg x 10
40 kg x 6
20 kg x ?
Good girls
3 sets
Hack squats, at the machine with the chain, feet close af
91 kg x 7 or 8, 4
Leg press, feet high
30 kg / side x 2 sets
1 Like
Upper - Home Gym - 8/3/2024
Dumbbell Side Laterals
12 kg x 8, 5
5kg plates x 15
Dips
Bw x 13, 10, 7
Pullups
Bw x 6, 3, 3, 3
Mid parallel grip pullups
Bw x 4, 3
High pulls, ez bar
10kg x 2 sets
Overhead ez bar extensions
3 sets
2 Likes
Legs - Dalianis Gym - 6/3/2024
First off, I was supposed to his biceps and legs. Totally forgot the bis. Secondly,I will probably modify my split a bit, and instead of 2 general leg days per week, I will have 1 quad focused and 1 ham and glute focused day.
Leg extensions
50 kg x 9
40 kg x 9
Hack squats
20 kg / side x 8
7.5 kg / side x 14
Lying leg curls
35 kg x 8
25 kg x 7
Single leg lying leg curls
15 kg x 6
10 kg x 7
Wide stance lunges
25 kg x 20
300 reps of jump rope, cause I wanna get my cardio up a bit
1 Like
Push - Dallianis Gym - 11/3/2024
Side lateral machine
21 kg x 14, 9
14 kg x 8
Loved this thing
Hammer incline press machine
40 kg x 10
50 kg x 5
Smith high-ish incline press
80 kg x 3 thought I had 60 kg loaded
40 kg x 9
Cable crossovers
2 sets
V grip pushdowns
20 kg x 16
30 kg x 6
15 kg x 10
Ez bar overhead extensions
2 sets
Close grip bench press
1 set
3 Likes
Pull - Dallianis Gym - 12/3/2023
Rear delt cable flies
3 sets
Pullups
Bw x 4, 3, 3, 3, 2
Given that those are slow and controlled, I am happy-ish with them. At the moment I am at around 91kg / 200 pounds.
Mid height, Wide grip, Elbows out Cable Rows
40 kg x 7
25 kg x 10
V grip cable rows
25kg x 10, 8
The plates on most machines are thick, and without any numbering. They most likely are 7 kg each, so the 25 kg I am mentioning above, are probably more like 35 kgs, if not more. Still, I find it easier to assume all plates on all machines weight the same, unless they specify otherwise
Machine pullovers
1 set
Cable curls
25 kg x 10
15 kg x 9
Dumbbell hammer curls
2 sets
Dumbbell shrugs
2 sets
Jump rope
300 total reps
1 Like
Quad focused legs - Dalianis Gym - 13/3/2024
Leg curls
30 kg x 10, 7
Leg extensions
50 kg x 7
35 kg x ?
This machine feels weird on my legs. Will try in single leg, or with a different setup in general
Hack squats, close stance
30 kg / side x 5
15 kg / side x 12
Very unique machine. Feels great on the quads
Chain hack squat
91 kg x 5
Wide stance hack squats
2 sets
Jump rope
350 reps
1 Like
Upper - Home Gym - 15/3/2024
Dips
Bw x 11
5 kg x 6
Bw x 7
Incline dumbbell flies (1)
12 kg x 1 rest pause set
Pullups
Bw x 5, 3, 3, 2
Parallel, mid width grip, pullups
Bw x 3, 2, 2
Ez bar high pulls
3 sets
1 Like
Biceps and legs - Home Gym - 17/3/2024
Ez bar curls
2-3 sets
Step forward lunges
1 set
Floor, dead stop hamstring curls
3 sets
1 Like
Legs - Home Gym - 20/3/2024
Floor, dead stop hamstring dumbbell curls
20 kg x 20
Hamstring dumbbell curl on a bench
20 kg x 11 I think
Sissy squats
Bw x 11, 5
Squats
100 kg x 6, 5
80 kg x 7
Close stance, heels raised squats
60 kg x 9
1 Like
Push - Dallianis Gym - 21/3/2024
Side lateral machine
28 kg x 10, 7
21 kg x 1 set
Machine incline press
60 kg (stack) x 9, 6
Cable crossover
2 sets
Dip machine
70 kg x 5
49 kg x 7
Cable pushdowns
???
Jump rope
300 reps
1 Like
Pull - Dallianis Gym - 23/3/2024
Machine rear delts
3 sets
Machine pullovers
70 kg (stack) x 8
50 kg x 9
Elbows out cable row
40 kg x 7
25 kg x 10
Mid width parallel grip cable row
25 kg x 10, 8
Pulldowns
75 kg x 7
50 kg x ?
Barbell curls
15 kg x 23
25 kg x 6
Cable curls
2 sets
1 Like
Upper - Dallianis Gym - 26/3/2024
Machine side laterals
35 kg x 10, 7-8
28 kg x 9
Pulldowns
90 kg x 4
65 kg x 7
50 kg x ?
Cable crossovers
20 kg x 11, 7
Machine incline press
60 kg x 9, 7
Dip machine
56 kg x 9
42 kg x ?
Mid width parallel grip cable row
40 kg x almost 9
25 kg x 11
Machine shrugs
2 sets
Cable rear delt flies
2 sets
Triceps
1 Like
Legs - Dallianis Gym - 28/3/2024
Single leg leg extensions
10 kg x 20
Leg curls
40 kg x 6
30 kg x 8
20 kg x 10
Good girls
2 sets
Hack squat
35 lg / side x 4
15 kg /side x 10
Wide stance start ic lunges
50 kg x 8
Gm
1 set
1 Like
Arms & Legs - Home Gym - 1/4/2024
Overhead dumbbell extensions
20 kg x 15,12
Ez bar skullcrushers
20 kg x 15 I think, 8, 7
Ez bar bicep curls
20 kg x 13, 8, 8
Incline (3) dm curls
12 kg x 8, 6
Dumbbell hamstring curls
20 kg x 20
Squats
100 kg x 5, 5
110 kg x 2
90 kg x 6
1 Like
Upper - Daliannis Gym - 3/4/2024
Machine side laterals
42 kg x 8
35 kg x 9, 7
Pulldowns
85 kg x 5.5
70 kg x 6
Incline machine press
82 kg x 9, 6
Cable crossovers
2 sets
Dips machine
56 kg x 8
49 kg x 6 I think
Elbows out row
40 kg x 8
30 kg x 9
Parallel grip row
30 kg x 8
20 kg x ?
Machine oullovers
1 set
Machine shrugs
2 sets
Rear delt flies
2 sets
Cable curls
4 sets
Cable extensions
2 sets
Overhead ez extensions
2 sets
1 Like
Legs - Daliannis Gym - 4/4/2024
Leg extensions single leg
25 kg x 8
15 kg x 11
Leg curls
50 kg x 6
40 kg x 7
20 kg x ?
Good girls
2 sets
Hack squats
30 kg x 6
10 kg x 20
Wide stance smith
1 set
Gm
2 sets
1 Like
Upper - Home Gym - 6/4/2024
Dumbbell side laterals
12 kg x 6
5 kg x 2 sets
Pullups
Bw x 8, 5, 3
Incline (1) dumbbell flies
12 kg x 2 sets
Dips
Bw x 10
10 kg x 6
Ez bar chest supported row (1)
45 kg x 9 or 10, 6
I’m hating the new upper lower split. Will probably move back to push, pull, legs, upper, lower and bis
1 Like