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Ups and downs and lots in between!

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Comments

  • #242
    slicus ricus
    Registered Users, Registered Users 2 Posts: 1,454 ✭✭✭slicus ricus


    Back + Triceps:

    Deadlifts:
    60kg x 15
    80kg x 12
    90kg x 12
    100kg x 10
    110kg x 8
    120kg x 6
    100kg x 8
    90kg x 10

    Pull up + Dips (super set):
    PU Bw x 8
    Dips Bw + 15kg x 12
    PU Bw x 5kg x 6
    Dips Bw + 20kg x 10
    PU Bw + 7.5kg x 6
    Dips Bw + 25kg x 8
    PU Bw + 10kg x 4
    Dips Bw + 30kg x 6
    PU Bw x 8

    Close grip bench (triceps):
    60kg x 10
    65kg x 8
    70kg x 6

    Single arm rows:
    37.5kg x 8
    40kg x 8
    42.5kg x 6

    Lat pull downs (medium grip):
    Level 7 x 10
    Level 8 x 8
    Level 9 x 5

    Seated rows:
    Level 7 x 8
    Level 7 x 8
    Level 8 x 8

    Triceps extensions:
    12.5kg x 12
    15kg x 10
    17.5kg x 8

    Tricep push down (Rope grip):
    100lb x 10
    100lb x 8
    110lb x 8
    120lb x 6

    Incline 15% walk:
    20mins - 2.33km


  • #243
    slicus ricus
    Registered Users, Registered Users 2 Posts: 1,454 ✭✭✭slicus ricus


    Chest + Biceps:

    Back to logging my training!! Was away with work for a week and a half and whatever little training I did (and it wasn't much), I didn't log. I should get a good run at it for a few weeks now!!

    Bench press:
    60kg x 10
    80kg x 6
    80kg x 6
    85kg x 6
    90kg x 5
    90kg x 5
    70kg x 8
    60kg x 8

    Incline Press (Narrow grip):
    60kg x 6
    60kg x 5
    60kg x 4
    50kg x 5

    Dumbbell Press:
    27.5kg x 8
    30kg x 6
    30kg x 6
    32.5kg x 5

    Incline flys:
    12.5kg x 12
    15kg x 10
    17.5kg x 8
    20kg x 6

    Bicep curl:
    17.5kg x 8
    20kg x 8
    20kg x 6
    22.5kg x 6
    10kg x 12 (single arm, no twist)
    12.5kg x 10 (single arm, no twist)
    15kg x 8 (single arm, no twist)
    17.5kg x 6 (single arm, no twist)

    EZ bar bicep curls:
    35kg x 8
    35kg x 8
    40kg x 6

    Abs:

    Hanging leg raises:
    10 x 3 sets

    Cable crunches:
    90lb x 20 x 3 sets

    Dumbbell Side bends -
    17.5kg x 15 x 3 sets


  • #244
    slicus ricus
    Registered Users, Registered Users 2 Posts: 1,454 ✭✭✭slicus ricus


    Legs:

    Squats:
    60kg x 10
    80kg x 10
    90kg x 8
    100kg x 8
    110kg x 6
    100kg x 6
    80kg x 8
    60kg x 15

    Leg press (total weight):
    150kg x 8
    170kg x 8
    170kg x 8
    180kg x 6

    Romanian deadlifts:
    80kg x 10
    90kg x 8
    100kg x 8
    110kg x 6

    Leg extensions:
    Level 12 x 12
    Level 13 x 12
    Level 14 x 10
    Level 15 x 10
    Level 16 x 8
    Level 17 x 8

    Leg curls:
    Level 7 x 10
    Level 7 x 10
    Level 7 x 10

    Calf lifts (seated with plates):
    50kg x 10
    60kg x 10
    70kg x 8.

    Abs:

    Hanging leg raises -
    10 x 3 sets

    Cardio:

    Incline 15% walk:
    20mins - 2.33km


  • #245
    slicus ricus
    Registered Users, Registered Users 2 Posts: 1,454 ✭✭✭slicus ricus


    Shoulders + Traps:

    Short session yesterday evening due to non-gym plans afterwards!! Shorter rest periods than normal throughout this session.

    Overhead Press (Oly Bar):
    60kg x 6
    60kg x 6
    60kg x 5
    60kg x 4
    55kg x 5
    50kg x 6

    Shoulder Press/Lateral Raises/Bent over raises (Superset):
    SP - 20kg x 6
    LR - 7.5kg x 12
    BR - 7.5kg x 12
    SP - 20kg x 6
    LR - 10kg x 10
    BR - 10kg x 10
    SP - 20kg x 6
    LR - 10kg x 10
    BR - 10kg x 10
    SP - 22.5kg x 6
    LR - 12.5kg x 6
    BR - 12.5kg x 6

    Shrugs (Dumbbell):
    40kg x 15
    42.5kg x 12
    45kg x 10
    47.5kg x 7

    Shrugs (Olympic Bar):
    Front + behind sets of:
    60kg x 15
    80kg x 12
    100kg x 7


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