Baldie's Little Black Book

Baldie

Sunday the 19th October. (Chest & Triceps)

5 minute warm up on Treadmill.

Bench Press: 8 x 75kg, 7 x 75kg, 6 x 75kg, 12 x 50kg (reps x weight)
Incline DB Bench Press: 11 x 26kg, 9 x 26kg, 8 x 26kg
Cable Flyes: 12 x 25kg, 12 x 25kg, 11 x 25kg, 20 x 15kg

Triceps Extension: 12 x 22.5kg, 10 x 25kg, 8 x 25kg
Kickbacks: 12 x 8kg, 12 x 8 kg, 12 x 8kg

Total Ab Machine: 20 x 15kg, 20 x 15kg, 15 x 15kg.

10 Minutes on Treadmill.

Baldie

Tuesday the 21th October. (Legs & Shoulders)

5 minute warm up on Treadmill.

Squats: 10 x 40kg, 8 x 100kg, 5 x 110kg, 5 x 110kg
Leg Extension: 12 x 65kg, 12 x 70kg, 11 x 70kg.
Leg Curl: 12 x 50kg, 12 x 55kg, 8 x 55kg

Calf Raise: 12 x 80 kg, 12 x 80kg, 12 x 80kg
Seated Calf Raise: 10 x 60kg, 10 x 60kg, 8 x 60kg.

DB Shoulder Press: 12 x 14kg, 12 x 16kg, 12 x 18kg.
Laterial Raise: 12 x 10kg, 12 x 10kg, 12 x 10kg
Bent Over Raise: 12 x 8kg, 12 x 8kg, 12 x 8kg.
DB Shoulder Shrugs: 10 x 34kg, 10 x 34kg, 10 x 34kg

Total Ab Machine: 20 x 15kg, 20 x 15kg, 15 x 15kg.

10 Minutes on Treadmill.

Baldie

Thursday the 23th October. (Back & Biceps)

5 minute warm up on Treadmill.

Deadlifts: 10 x 60kg, 6 x 100kg, 5 x 110kg, 3 x 110kg
Bentover Row: 10 x 50kg, 10 x 52.5kg, 8 x 52.5kg
Lat Pulldown: 10 x 35kg, 10 x 35kg, 10 x 40kg.
Low Row Machine: 12 x 35kg, 12 x 35kg, 12 x 35kg

Barbell Curl: 10 x 30kg, 10 x 30kg, 10 x 30kg.
DB Curl: 10 x 14kg, 10 x 14kg, 8 x 14 kg.

Total Ab Machine: 20 x 15kg, 15 x 15kg, 12 x 15kg.

10 Minutes on Treadmill.

Baldie

Ok, we're back to this reoutine again for a while.

Bench Press: Warm Up: 2x5 Empty Bar
Warm Up: 1x3 40kg
Warm Up: 1x2 55kg
Working Sets: 3x5 70kg

Incline DB Bench Press: Warm Up: 1x10 12kg
Working Sets: 3x10 18kg

DB Flyes: Warm Up: 1x10 12kg
Working Sets: 3x10 18kg

Shoulder Press (Smith Machine): Warm Up: 1x10 10kg
Working Sets: 3x10 17.5kg

Laterial Raise: Warm Up: 1x10 4kg
Working Sets: 3x10 8kg

DB Shoulder Shrug: Warm Up: 1x10 20kg
Working Sets: 3x10 30kg

Lying Tricep Extension: Warm Up: 1x10 15kg
Working Sets: 3x10 22.5kg

Dips: Warm Up:
Working Sets: 3x10

Baldie

Squat: Warm Up: 2x5 Empty Bar
Warm Up: 1x3 60kg
Warm Up: 1x2 80kg
Working Sets: 3x5 100kg

Leg Extension: Warm Up: 1x10 10kg
Working Sets: 3x10 15kg (on each side)

Leg Curl: Warm Up: 1x10 25kg
Working Sets: 3x10 40kg

Calf Raise: Warm Up: 1x10 35kg
Working Sets: 3x10 55kg

Seated Calf Raise: Warm Up: 1x10 25kg
Working Sets: 3x10 37.5kg

Baldie

Deadlift: Warm Up: 2x5 Empty Bar
Warm Up: 1x3 60kg
Warm Up: 1x2 80kg
Working Sets: 3x5 100kg
1x1 130kg

Bentover Row: Warm Up: 1x10 25kg
Working Sets: 3x10 37.5kg

Lat Pulldown: Warm Up: 1x10 25kg
Working Sets: 3x10 40kg

Low Row: Warm Up: 1x10 15kg
Working Sets: 3x10 22.5kg (each side)

EZ Bar Curl: Warm Up: 1x10 15kg
Working Sets: 3x10 22.5kg

Preacher Curl: Warm Up: 1x10 5kg
Working Sets: 3x10 12.5kg

Baldie

Bench Press: Warm Up: 2x5 Empty Bar
Warm Up: 1x3 40kg
Warm Up: 1x2 55kg
Working Sets: 3x5 72.5kg

Incline DB Bench Press: Warm Up: 1x10 14kg
Working Sets: 3x10 20kg

Peck Deck: Warm Up: 1x10 20kg
Working Sets: 3x10 35kg

Shoulder Press (Smith Machine): Warm Up: 1x10 10kg
Working Sets: 3x10 20kg

Laterial Raise: Warm Up: 1x10 6kg
Working Sets: 3x10 10kg

DB Shoulder Shrug: Warm Up: 1x10 22kg
Working Sets: 3x10 32kg

Lying Tricep Extension: Warm Up: 1x10 15kg
Working Sets: 3x10 25kg

Dips: Warm Up:
Working Sets: 3x10

Baldie

Squat: Warm Up: 2x5 Empty Bar
Warm Up: 1x3 60kg
Warm Up: 1x2 80kg
Working Sets: 3x5 102.5kg

Leg Extension: Warm Up: 1x10 10kg
Working Sets: 3x10 18.75kg (on each side)

Leg Curl: Warm Up: 1x10 30kg
Working Sets: 3x10 45kg

Calf Raise: Warm Up: 1x10 40kg
Working Sets: 3x10 60kg

Seated Calf Raise: Warm Up: 1x10 25kg
Working Sets: 3x10 40kg

Baldie

Deadlift: Warm Up: 2x5 Empty Bar
Warm Up: 1x3 60kg
Warm Up: 1x2 80kg
Working Sets: 3x5 105kg
1x1 130kg

Bentover Row: Warm Up: 1x10 25kg
Working Sets: 3x10 40kg

Lat Pulldown: Warm Up: 1x10 30kg
Working Sets: 3x10 45kg

Low Row: Warm Up: 1x10 15kg
Working Sets: 3x10 25kg (each side)

EZ Bar Curl: Warm Up: 1x10 15kg
Working Sets: 3x10 25kg

Preacher Curl: Warm Up: 1x10 5kg
Working Sets: 3x10 15kg

Baldie

Bench Press: Warm Up: 2x5 Empty Bar
Warm Up: 1x3 45kg
Warm Up: 1x2 60kg
Working Sets: 3x5 77.5kg

Incline DB Bench Press: Warm Up: 1x10 18kg
Working Sets: 3x10 28kg

Peck Deck: Warm Up: 1x10 30kg
Working Sets: 3x10 45kg

Shoulder Press (Smith Machine): Warm Up: 1x10 15kg
Working Sets: 3x10 25kg

Laterial Raise: Warm Up: 1x10 8kg
Working Sets: 3x10 12.5kg

BB Shoulder Shrug: Warm Up: 1x10 55kg
Working Sets: 3x10 80kg

Close Grip Bench Press: Warm Up: 1x10 35kg
Working Sets: 3x10 50kg

Dips: Warm Up:
Working Sets: 3x10

Baldie

Squat: Warm Up: 2x5 Empty Bar
Warm Up: 1x3 60kg
Warm Up: 1x2 85kg
Working Sets: 3x5 107.5kg

Leg Extension: Warm Up: 1x10 10kg
Working Sets: 3x10 21.25kg (on each side)

Leg Curl: Warm Up: 1x10 35kg
Working Sets: 3x10 55kg

Calf Raise: Warm Up: 1x10 45kg
Working Sets: 3x10 70kg

Seated Calf Raise: Warm Up: 1x10 30kg
Working Sets: 3x10 45kg

RHunce

how many times a week are you in the gym??

Baldie

It varies... I try for 2-3 a week. With a young family it's kinda hard sometimes. I always do the routines in order though. a-b-c, a-b-c, so that I don't miss a session. Why do you ask?

RHunce

just wondering i get out three times a week and i just want to see how other people are doing as well, its hard to make time, i was going at 6.30 in the morning while school was still on because the gym is way to busy at 5 when i get home. but its the summer now and i can get out when i want to

Baldie

So, I'm going jumped on the 5-3-1 bandwagon a two weeks ago and I'm loving it!!!

Squat:
5x75
5x82.5
5x87.5
5x95
5x100
5x107.5

Leg Press:
10x100
10x150
10x150
10x150
10x100

Leg Curl:
10x35
10x40
10x40
10x40
10x40

Calf Rasie:
10x65
10x65
10x65
10x65
10x65

Baldie

Bench Press:
5x60
5x65
5x70
5x75
5x80
6x85

Incline DB Bench:
10x26
10x28
10x28
10x28
10x24

Dumbell Row:
10x24
10x26
10x26
10x26
10x26

Baldie

Deadlift:
5x77.5
5x82.5
5x90
5x97.5
5x102.5
5x110

Good morning:
10x20
10x25
10x25
10x25
10x25

Hanging Leg Raise:
12
10
10
10
10

Baldie

Shoulder Press:
5x30
5x32.5
5x35
5x37.5
5x40
6x42.5

Dips:
15
12
10
10
6

Chin Ups:
10
8
6
6
4


I'm not the best at the auld chin ups....

Baldie

Squat:
5x75
5x82.5
5x87.5
3x100
3x107.5
4x112.5

Leg Press:
12x150
10x150
10x150
10x150
10x100

Leg Curl:
10x35
10x45
10x45
10x45
10x45

Calf Raise:
10x65
10x70
10x70
10x70
10x70

Baldie

Bench Press:
5x60
5x65
5x70
5x80
5x85
6x90

Incline DB Bench:
10x26
10x28
10x28
10x28
10x26

Dumbell Row:
10x26
10x28
10x28
10x28
10x26

d'Oracle

hey baldie,

when you quote your DB exercises, you are stating the weight of one dumbell right?

Good work, by the way.

Baldie

d'Oracle wrote: »

hey baldie,

when you quote your DB exercises, you are stating the weight of one dumbell right?

Good work, by the way.

Yep, they're the weights of one dumbell.

Cheers. Hopefully I'll put on a few kilos onto my PB with this workout.

Baldie

Deadlift:
5x77.5
5x82.5
5x90
5x102.5
5x110
5x115
3x120

Good morning:
10x20
10x25
10x25
10x25
10x25

Hanging Leg Raise:
12
12
12
10
10

Video of Deadlift 3x120

https://www.youtube.com/watch?v=xk3ccXHpEDQ

Baldie

Shoulder Press:
5x30
5x32.5
5x35
5x40
5x42.5
6x45

Dips:
15
12
12
12
12

Pull Ups:
6
5
4
4
2

My pull ups are just getting worse and worse!! :mad::mad::mad:

Baldie

Squat:
5x75
5x82.5
5x87.5
3x95
3x107.5
4x120

Leg Press:
12x100
10x100
8x150
6x150
8x50

Leg Curl:
10x45
10x50
10x50
8x45
8x35

Calf Raise:
10x70
10x75
10x75
10x75
10x75

For some reason, ny legs got really weak during the leg press. Which in turn ****ed up the rest of my workout.

Baldie

Bench Press:
5x60
5x65
5x70
5x75
3x85
3x95

Incline Bench:
10x30
10x50
10x50
10x60
10x60

Dumbell Row:
10x26
10x28
10x30
10x30
8x30

d'Oracle

Bar speed on that DL is sick.

Baldie

Sick good or sick bad?

Baldie

Back to the gym a few weeks now, so I'll post up my last few workouts to get this tread going again.

Chest:

Bench Press. 80kg x 5, 5, 5, 3 reps.
DB Incline Bench Press: 17.5kg x 12, 12, 12 reps.
DB Pullover: 25kg x 12, 12, 7 reps.
Low Chest Cable Crossovers: 10kg x 20, 16 reps.

Back:

Deadlift: 105 x 5, 5 reps.
BB Bentover Row: 60kg x 12, 12, 10 reps.
Wide Grip Lat Pulldown: 20kg x 12, 12, 12 reps.
Seated Cable Row: 15kg x 30, 32 reps.
Barbell Shrug: 65kg x 12, 12, 12 reps.
DB Shoulder Shrug: 15kg x 28, 28 reps.

Abs:

DB Side Bend: 25kg x 25 , 25 reps.

Baldie

Legs:

Squats; 105kg x 5, 5, 5, 5 reps.
More Squats: 70kg x 8, 8, 5 reps.
Leg Extensions: 45kg x 12, 12, 12 reps.
Seated Leg Curl: 39kg x 12, 12, 12 reps.

Calves:
Seated Calf Raise: 50kg x 12, 15, 11 reps.
Standing Calf Raise: 80kg x 15, 15, 15, 15 reps.

Abs:
Decline Crunch: 12, 7, 10 reps.
Cable Crunch: 40kg x 15, 15, 20 reps.

Note: No leg press in the gym yet, so lots of squats until then!

Baldie

Shoulders:

BB Shoulder Press: 50kg x 5, 5, 5, 5 reps.
DB Laterial Raise: 10kg x 12, 12, 12 reps.
Front Plate Raise: 10kg x 12, 12, 12 reps.
BB Upright Row: 35kg x 12, 12, 12 reps.
DB Rear Delt Raise: 10kg x 12, 12, 12 reps.

Triceps:
BB Close Grip Bench: 60kg x 10, 10, 6 reps.
Skull Crusher: 22.5kg x 12, 10, 7 reps.

Biceps:

Barbell Curl: 35kg x 10, 10, 10 reps.
Incline DB Curl: 9kg x 12, 12, 12 reps.

Super Set:
Cable Triceps Pushdown: 20kg x 15, 15, 15 reps.
Preacher Curl: 10kg x 15, 15, 11 reps.

Abs:

V Ups: 10, 10, 10 reps.
Flat Bench Leg Pull in: 12, 12, 12 reps.

Baldie

Chest:

Bench Press. 82.5kg x 5, 5, 4, 2 reps.
DB Incline Bench Press: 22.5kg x 12, 9, 7 reps.
DB Pullover: 25kg x 12, 12, 12 reps.
Low Chest Cable Crossovers: 10kg x 12, 12, 12 reps.

Back:

Deadlift: 110kg x 5, 5 reps.
BB Bentover Row: 60kg x 10, 8, 8 reps.
Wide Grip Lat Pulldown: 25kg x 12, 12, 12 reps.
Seated Cable Row: 25kg x 12, 12, 12 reps.
Barbell Shrug: 70kg x 12, 12, 12 reps.

Baldie

Squat: 110kg x 3, 100kg x 5, 5.
Leg Extensions: 52kg x 12, 12, 12.
Seated Leg Curl: 52kg x 12, 12, 12.
Seated Calf Raise: 50kg x 12, 12, 12.
Standing Calf Raise: 85kg x 15, 15, 15, 15.
Cable Crunch: 60kg x 15, 15, 15.

It was too early (7am) for heavy squatting, so I dropped the weight.

May have to move legs to the weekend.

Baldie

Back from a sprained ankle;

Bench Press: 82.5kg x 5, 5, 5.
DB Incline Press: 25kg x 10, 8, 9
Cable Low Chest Raise: 15kg x 10, 8, 5kg x 20
Deadlift: 115kg x 5
Bent over Row: 62.5kg x 5, 5, 5.
Wide Grip Pull Down: 30kg x 12, 12, 12.
Cable Seated Row: 35kg x 12, 40kg x 10, 10.
Barbell Shrug: 80kg x 8, 10, 12
Decline Crunch: 15, 13, 10.