ExRx.net

Exercise Prescription on the Net
It is currently Wed Nov 26, 2014 4:02 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 10 posts ] 
Author Message
 Post subject: Curt's Journal
PostPosted: Wed Sep 17, 2014 11:55 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Monday - 15/09/2014

Back and Biceps Day

Deadlifts (going light for now as trying to rehab from back injury)
5 x 58kg
5 x 58kg
5 x 58kg

Lying BB Rows
12 x 48kg
12 x 48kg
12 x 48kg

Bicep Curls
12 x 20kg
12 x 20kg
12 x 20kg

Thursday - 18/09/2014

Chest and Triceps Day

Bench Press
8 x 55kg
8 x 50kg
8 x 48kg

Skull Crushers
12 x 13kg
12 x 13kg
12 x 16kg

Flys (on Machine)
12 x 24kg
12 x 24kg
12 x 30kg


Top
 Profile  
 
 Post subject: Re: Curt's Journal
PostPosted: Sat Sep 20, 2014 10:23 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Saturday 20/09/2014

Legs and Shoulders Day

Squats: (Very easy so will increase this weight for next workout)
56kg x 12
56kg x 12
56kg x 12

Overhead Press: (This weight was too easy as well)
30kg x 12
30kg x 12
30kg x 12

Arnold Press:
16kg x 12

Was planning on doing 3 sets of arnold press and also some quad extensions too but ran out of time.
Will include these in my next legs and shoulder day though.


Top
 Profile  
 
 Post subject: Re: Curt's Journal
PostPosted: Mon Sep 22, 2014 3:48 am 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Monday 22/09/2014

Have changed my split to Back & Shoulders, Chest & Triceps, Leg and Biceps

Back and Shoulders Day

Deadlifts: (will try for 12 reps @ 58kg for 4 sets next week, back is getting better by the day and will hopefully be back to full capacity in a month or two)
58kg x 8
58kg x 8
58kg x 8
58kg x 8

Overhead Press:
33kg x 12
28kg x 12
28kg x 12
28kg x 8

Rear Delt Flys:
10kg x 12
10kg x 12
10kg x 12

Wide Grip Lat Pulls:
36kg x 12
36kg x 12
36kg x 12


Top
 Profile  
 
 Post subject: Re: Curt's Journal
PostPosted: Sun Sep 28, 2014 12:10 am 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Wednesday - 24/09/2014

Chest & Triceps Day

Bench Press
56kg x12 x12 x10
53kg x12

Skull Crushers:
20kg x12 x12 x12

Machine Flys:
24kg x12 x12 x12

Saturday 27/09/2014

Legs and Biceps

Squats:
60kg x12 x12 x12
93kg x 1

Bicep Curls:
38kg x5 x5 x5 x5 (Very short rest periods)
33kg x 12


Top
 Profile  
 
 Post subject: Re: Curt's Journal
PostPosted: Thu Oct 02, 2014 7:23 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Monday - 29/09/2014
Back and Shoulders Day

Deadlift
58kg - 12,12,12

Overhead Press
28kg - 12,12,12

Lying DB Rows
10kg - 12,12,12

Lat Pull Downs
30kg - 12,12,12


Top
 Profile  
 
 Post subject: Re: Curt's Journal
PostPosted: Thu Oct 02, 2014 7:25 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Thursday 2/10/2014
Chest & Triceps

Bench Press
55.5kg - 12,10
48kg - 12

Machine Flys
30kg - 12,12,12

Skull Crushers
20.5kg - 12,12,12

Working on Changing split to 4 days a week, will start new program from next week.


Top
 Profile  
 
 Post subject: Re: Curt's Journal
PostPosted: Mon Oct 06, 2014 4:01 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Have altered my program to 4 days a week now.

Monday 6/10/2014
Shoulder and Arms Day

Overhead Press
30.5kg - 12,12,12,8

DB Bicep Curls
12.5kg - 12,12,8

Lateral Shoulder Raises
6kg - 12,12,12

Tricep Extensions
23kg - 12,12,12


Top
 Profile  
 
 Post subject: Re: Curt's Journal
PostPosted: Mon Oct 06, 2014 11:00 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Tuesday 7/10/2014
Back Day

Deadlift
63kg - 12,12,12,12

T-Bar Rows
20kg Plate - 12,12,12

Lying DB Rows
12.5kg - 12, 12, 12

Lat Pull Downs
36kg - 12,12,12


Top
 Profile  
 
 Post subject: Re: Curt's Journal
PostPosted: Thu Oct 09, 2014 8:56 pm 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Thursday 09/10/2014
Chest Day

Bench Press (Very Sore Triceps)
58kg - 8
55.5kg - 10,8,7

Machine Flys
36kg - 12,12,12


Top
 Profile  
 
 Post subject: Re: Curt's Journal
PostPosted: Mon Oct 20, 2014 2:43 am 
Offline
n00b
n00b

Joined: Mon Aug 04, 2014 8:26 pm
Posts: 19
Won't be working out for the next few weeks due to end of year examinations :pottytrain2:


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 10 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group