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Posted: Wed Oct 14, 2009 4:41 pm
by Proper Knob
14/10/10
Pullups (wide pronated)
3 x bw
4 + 5kgs
4 + 5kgs
4 + 5kgs
4 + 5kgs
4 + 5kgs/3 bw
Last set was a quick drop set.
DB Rows
12 x 10kgs
10 x 22.5kgs
8 x 25kgs
Cable Underhand Pulldown
13 x 68kgs
7 x 75kgs
6 x 75kgs
Facepulls
10 x 45kgs
10 x 45kgs
7 x 45kgs
Saxon Bends
16 x 5kgs
16 x 5kgs
Windmills
2 x 8 x 12.5kgs
Posted: Fri Oct 16, 2009 4:31 pm
by Proper Knob
16/10/09
Bench Press
10 x 50kgs
6 x 60kgs
3 x 70kgs
5 x 77.5kgs
5 x 77.5kgs
4 x 77.5kgs
4 x 77.5kgs
3 x 77.5kgs
DB Bench (slight incline0
15 x 20kgs
7 x 25kgs
10 x 20kks
Hang Clean Press
10 x 32.5kgs
7 x 32.5kgs
10 x 32.5kgs
Lateral Raises
10 x 5kgs
7 x 5kgs
6 x 5kgs/8 x 2.5kgs
Kneeling Rollouts
2 x 12
Dragon Flags
3
I though i was going to rip open during those.
Posted: Sun Oct 18, 2009 2:07 pm
by Proper Knob
18/10/09
Bent Over Rows & Chinup alternated
10 x 60kgs / 8
10 x 60kgs / 4
8 x 60kgs / 5
Deadlifts
20 x 60kgs
10 x 100kgs
5 x 120kgs
3 x 135kgs
3 x 140kgs
Shortened workout due to my niece's birthday. Consequently i had a 12 mile bike ride before i got to the gym. Half of it through the woods, i thin i may have found a new vice.
Deadlifts were good seeing how i haven't done them for 3 months. No problem with the knee and i should get the all-clear form the specialist on Wed. Happy days.
Posted: Wed Oct 21, 2009 4:34 pm
by Proper Knob
21/10/10
DB Press
10 x 12.5kgs
8 x 15kgs
3 x 4 x 20kgs
Alternate pressing
2 x 10 x 15kgs e.a.
Bench Press
10 x 62.5kgs
8 x 62.5kgs
8 x 62.5kgs
DB Press
11 x 16kgs
5 x 30kgs
3 x 30kgs
Seated Dumbell External Rotators
12 x 5kgs
10 x 7.5kgs
Standing (perpendicular arms)
20 x 2.5kgs
Kneeling Split Stance Pallof Press
15 x 20kgs
15 x 25kgs
Posted: Fri Oct 23, 2009 7:33 am
by Proper Knob
23/10/09
Double whammy today. Got bit by a dog cycling to the gym, fortunately it's only a minor flesh wound. Then at my arrival to the gym i found out the free-weights room had been shut after a Health and Safety inspection. Nobody could tell me why or for exactly how long because the manager who has the inspection report is now away on holiday for a week. Utterly inept. So it was upstairs to use the resistance machines.
Chinups (bodyweight)
10 x neutral
7 x wide pronated
5 x neutral
4 x pronated
Machine Rows
10 x 42kgs
10 x 49kgs
8 x 56kgs
Cable Pulldown
7 x 63kgs
5 x 56kgs
8 x 49kgs
Really struggled on those today.
Facepulls
3 x 10 x 45kgs
To top it all off i have torn my carilage in my knee and will need some keyhole surgery to sort it out.
Posted: Sun Oct 25, 2009 7:06 pm
by Proper Knob
25/10/09
Leg Press
10 x 88kgs
10 x 106kgs
10 x 124kgs
10 x 142kgs
8 x 160kgs
5 x 169kgs
Cable Hip Extension
10 x 20kgs
10 x 22.5kgs
10 x 25kgs
Cable Hip Abduction
12 x 5kgs
2 x 10 x 7.5kgs
Leg Press
20 x 106kgs
Posted: Mon Oct 26, 2009 5:41 pm
by Proper Knob
26/10/09
Did some machine bench pressing for a few sets relaised it was crap and gave up and did some pressups of some Reebok steps. Put some weights on my back for a few sets also. Can't remmber the numbers.
Pullups (narrow neutral)
6 x bw
6 x bw
4 x 10kgs (cable)
4 x 10kgs (cable)
4 x bw
Machine Rows
10 x 49kgs
6 x 56kgs
7 x 56kgs
8 x 56kgs
Facepulls
2 x 10 x 45kgs
Seated Neck Rows
2 x 12 x 25kgs
Posted: Wed Oct 28, 2009 6:42 pm
by Proper Knob
28/10/09
Leg Press
10 x 88kgs
8 x 142kgs
6 x something
3 x 160kgs
5 x 169kgs
5 x 169kgs
7 x 169kgs
Pull Throughs
12 x 40kgs
12 x 50kgs
12 x 60kgs
Cable Hip extension
10 x 22.5kgs
10 x 25kgs
10 x 27.5kgs
Cable Hip Abduction
15 x 5kgs
2 x 10 x 7.5kgs
Posted: Thu Oct 29, 2009 12:18 pm
by Proper Knob
29/10/09
Pushups (off steps)
12
12
12
Pullups (narrow neutral)
7 x bw
7 x bw
4 x 10kgs
3 x 15kgs
2 x 20kgs
Machine Rows
10 x 56kgs
8 x 61kgs
10 x 63kgs
Seated Neck Pulls
10 x 25kgs
2 x 10 x 30kgs
Posted: Thu Nov 05, 2009 5:03 pm
by Proper Knob
5/11/09
Just a little light workout after being ill most of the week.
Squats
3 x 10 x 60kgs
Bench Press
3 x 10 x 60kgs
Band Pushups/Chinups (supinated) supersetted
10 / 5
5 sets.
Posted: Fri Nov 06, 2009 6:44 pm
by Proper Knob
6/11/09
Deadlift
20 x 60kgs
8 x 100kgs
3 x 120kgs
3 x 140kgs
5 x 1 x 150kgs (5-10 sec clusters)
Cable Pulldown
12 x 56kgs
10 x 63kgs
Pullup (neutral narrow)
6
Another loosener. I'll hit it next week.
Posted: Mon Nov 09, 2009 6:04 pm
by Proper Knob
9/11/09
DB Bench
12 x 15kgs
12 x 20kgs
10 x 25kgs
3 x 5 x 30kgs
Pullups (wide pronated)
8 x bw
6 + 2.5kgs
5 + 5kgs
3 + 7.5kgs
2 + 10kgs / 4 bw drop set
Bent Over Shrugs (EZ Bar)/ Rear Delt Flies supersets
10 x 30kgs / 8 x 5kgs 3 times
Bat Wings
2 x 10 x 2.5kgs
Band Pushups
15, 10
Posted: Tue Nov 10, 2009 6:26 pm
by Proper Knob
10/11/09
Squats
12 x bar
10 x 60kgs
10 x 65kgs
10 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 100kgs
Deadlifts
12 x 60kgs
8 x 100kgs
4 x 140kgs
3 x 150kgs
1 x 155kgs
1 x 160kgs
Kneeling Rollout
2 x 10
Saxon Bends
2 x 14 x 5kgs
Posted: Thu Nov 12, 2009 10:37 am
by Proper Knob
12/11/09
DB Bulgarian SS
10 x bw
3 x 8 x 15kgs
DB Press
15 x O-Bar
8 x 15kgs
3 x 4 x 20kgs
DB Row
3 x 10 x 25kgs
Seated Neck Pulls
15 x 25kgs
15 x 30kgs
10 x 35kgs
Pullups (narrow neutral)
7 x bw + 10kgs
Posted: Mon Nov 16, 2009 6:34 pm
by Proper Knob
16/11/09
DB Bench
12 x 15kgs
8 x 20kgs
5 x 25kgs
3 x 6 x 30kgs
2 x 4 x 32.5kgs
Pullups (wide pronated)
10, 7, 4
Equalled my PB for this grip, although it drained my stamina for the final set.
Bent Over Shrugs
12 x 30kgs
12 x 35kgs
10 x 35kgs
Hang Clean
3 x 10 x 40kgs
Incline Rear Delt Flies
16 x 2.5kgs
8 x 5kgs
8 x 5kgs
Reverse Curls
2 x 20 x EZ bar
