30th March Disregard strength, acquire aesthetics Legs Workout 81.0kg
Squats 60kg 8,8,8,6,6
Barbell Front Squat 40kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 40kg 4,4,4
Barbell Good Mornings 40kg 10,10,10
Nice workout. Front squats coming along nicely
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.83km in distance)
21st September Push Workout 85.4kg
Barbell Overhead Press
20kg 6,2
40kg 2
55kg 3,2,3
30kg - 10,10,10,8,8 (boring but big)
Dumbbell Lateral Raise 16kg each 4,3,3
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 4,5,5
22nd September Pull Workout 85.4kg
Wide Grip Pullups 12,8,6
Double Overhand Grip Barbell Row 50kg 10,10,10
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Underhand Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,5,4
Was a bit slow getting into it but finished strongly
17th October Pull Workout 85.5kg
Wide Grip Pullups 12,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Neutral Grip Chinups 5,5,4
Back from holiday, looking to get back into a good routine.
18th October Push Workout
Barbell Bench Press 20kg 10 60kg 3 90kg 3,3,3
Barbell Overhead Press 40kg 8,6,6
Incline Barbell Bench Press 60kg 6,5,5
Dumbbell Pec Fly 16kg each 5,5,5
Dumbbell Bench Press 26kg each 5,5,5
Dumbbell Pullover 28kg 6,6,6
Great workout
19th October Legs Workout 84.6kg
Barbell Back Squats
20kg 10
60kg 3
90kg 3,3,3
Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Barbell Lunge 40kg 3,3,3
Double Overhand Grip Deadlift 110kg 3,3,3
Good session overall, kinda taking it easy with the amount of weight after 2 weeks off from my holiday. Had planned on doing much more volume on deads in those final 3 sets but my legs felt cooked so I just did the 3 sets of 3.
20th October Pull Workout 85. 7kg
Wide Grip Weighted Pullups +20kg 5,4,4
Mixed Grip Barbell Row 80kg 6,5,5
Mixed Grip Barbell Shrug 140kg 5,5,5
EZ Bar Bicep Curl 37.5kg 4,4,4
Seated Incline Dumbbell Hammer Curls 18kg each 5,5,3
EZ Bar Preacher Curls 27.5kg 5,3,3
It had been a long time since I'd put more sets into my biceps so I decided to tick that off the list this morning. Ideally I would have done more volume but I'm still working my strength levels back up, all good though.
21st October Push Workout 84.0kg
Barbell Overhead Press
20kg 10
40kg 1,1
60kg 2,2,2,1
30kg - 10,10,9,7,6 (boring but big)
Dumbbell Lateral Raise 16kg each 5,4,4
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 6,5,4
Nice one
I did that q1 challenge on here and lost nearly 10kg. Since then my motivation for diet and exercise went through a bit of a lull because I had some seriously stressful professional and personal stuff going on.You’re been trying to lose for ages, right?
23rd October Legs Workout 83.6kg
Mixed Grip Barbell Deadlift
120kg 1,3,3
140kg 1,1
180kg 1,1
160kg 1,1
100kg 6,6,6
Barbell Front Squat 50kg 3,3,3
Barbell Good Mornings 50kg 8,6,6
Barbell Squat 60kg 4,4,4
Barbell Lunge 20kg 6,6,6
Good workout overall, legs still lacking a bit of power after the big legs session on Thursday. Plus I'm not really back to full strength yet anyway. So could be better could've been worse
24th October Pull Workout 84.4kg
Wide Grip Pullups 14,6,6
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,6,6
Seated Incline Dumbbell Hammer Curls 16kg each 6 14kg each 6,5
EZ Bar Preacher Curls 17.5kg 12,9,8
Good workout
25th October Push Workout 84.5kg
Weighted Narrow Grip Tricep Dips +30kg 4,3,3
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 5,4,4
EZ Bar Tricep Extension 22.5kg 10,10,10
Dumbbell Pullovers 28kg 6,5,5
Super set with
Barbell Close Grip Bench Press 60kg 5,4,3
Was running short of time so did pullovers superset with close grip bench. Sure got the heart rate up.
26th October Cardio Workout 84.1kg
436 calories burnt
29:33 duration
Heart rate average - 153
Heart rate max - 194
2km treadmill run in 9:44 (pace 4:52 p/km)
2km bike in 4:17 (7/30 resistance)
500m row in 2:05 (1/10 resistance)
My first hard cardio session in about 6 months. Really happy with my effort.
27th October Legs Workout 83.7kg
Barbell Back Squats
20kg 10
60kg 1
80kg 1
90kg 1
110kg 2,2,2
100kg 2,2
Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Double Overhand Grip Deadlift 100kg 10,10,10
Seated Calf Raise 60kg 10,10,10
Was a little worried last night that my glutes were too tight for a big legs session today (tight glutes give me unbearable pain in my knees). I gave them a pretty good stretch last night but during my warm up I still got stabbing pain in my right knee. Did some more stretching though and they came good did plenty of 20kg front and back Squats as warm up to make sure everything was sweet. All came together really well, I'm particularly happy with the 3 sets of deadlifts which were an awesome way to finish off the session.
29th October Holiday Full Body Workout
Barbell Squats 185lbs 3 135lbs 5,5,5,5
Barbell Press 95lbs 5,4,4,4
Straight Bar Pullups 8,6,6,6
Barbell Bench Press 135lbs 6,6,6,6
EZ Bar Bicep Curl 55lbs 10,10,8,6
EZ Bar Tricep Extension 55lbs 10,10,10,8
Barbell Row 135lbs 6,6,6,6
30th October Arms and Abs Workout 86.9kg
EZ Bar Bicep Curl 37.5kg 6,5,4
Hanging Leg-Hip Raise (toes to hands) 6,4,4
Seated Incline Hammer Curls 16kg each 8,6,5
Weighted Decline Sit Up 10kg 10,10,10
EZ Bar Preacher Curl 17.5kg 14,12,10
Weighted Side Bends 25kg 8,8,8
31st October Pull Workout 84.9kg
Wide Grip Weighted Pullups +30kg 3,2 +20kg 4
Mixed Grip Barbell Row 90kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,4,4
Neutral Grip Chinups 6,6,6
Dumbbell Row 50kg each 5,4,4
Lat Pulldown 59kg 8,6,6,6
Absolutely epic workout, not quite up to peak strength on pull ups but not far away.
1st November Push Workout 84.9kg
Barbell Bench Press
20kg 10
60kg 3
80kg 1
100kg 1,1
90kg 2,2,2
Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 16kg each 8,5,5
Dumbbell Bench Press 26kg each 5,5,5
Dumbbell Pullover 28kg 8,6,6
Happy with that
2nd November Legs Workout 84.9kg
Mixed Grip Barbell Deadlift
100kg 10
140kg 1
160kg 1
200kg 1
180kg 1,1,1
140kg 5,5
Barbell Squat 75kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 6,6,6
Monster session
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