benny boy Posted January 7, 2008 Share Posted January 7, 2008 (edited) Thought I'd give this a go...it's quite hard work 07/01/08 Bench press (bottom position) 50kg 10 x 1 pause 30 secs.Bent over barbell row 55kg 10 x 1 pause 30 secsOne arm dumbell curls 14kg 10 x 1 pause 30 secs. Edited January 23, 2008 by benny boy Link to comment Share on other sites More sharing options...
benny boy Posted January 9, 2008 Author Share Posted January 9, 2008 09/01/08 Squats 65kg 1 x 10 pause 30 secsStiff legged deadlift 35kg 1 x 10 pause 30 secsStanding Military Press 30kg 1 x 10 pause 30 secsStanding Calf Raise 70kg 1 x 10 pause 30 secs Link to comment Share on other sites More sharing options...
benny boy Posted January 23, 2008 Author Share Posted January 23, 2008 I was sick and then my training partner decided he wanted to train on his own....so I decided upon a change of routine/tack. Going for a bit of a bastardised EDT workout, because I can't really superset very easily at the gym. 19/01/08Bench Press (10 minutes) 60kg 18 repsBent Over Barbell Row (10 mins) 50kg 39 repsMilitary press (7.5 mins) 30kg 15 repsChin ups (7.5 mins) - 14 reps-----Superset---------Preacher Curls 20kg 1 x 6,4,2Hammer Curls 8kg 3 x 10------------------------ 21/01/08Squats (10 mins) 70kg 24 repsStiff Legged Deadlift (10 mins) 40kg 24 repsDeadlifts (15 mins) 60kg 36 reps <- considering the light weight this was tough!!-----Superset---------Tricep Pull Down 12.5 kg 3 x 10Tricep Extensions 6kg 3 x 10------------------------ 23/01/08Bench Press (10) 60kg 24 repsBent Over Barbell Row (10) 55kg 33 repsMilitary press (7.5) 30kg 16 repsChin ups (7.5) - 13 reps-----Superset---------Preacher Curls 20kg 1 x 6,6,2Hammer Curls 8kg 3 x 10------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted January 24, 2008 Author Share Posted January 24, 2008 24/01/08 Squats (10) 70kg 28 repsStiff Legged Deadlift (10) 40kg 32 repsDeadlifts (15) 70kg 40 reps -----Superset---------Tricep Pull Down 15 kg 3 x 10Tricep Extensions 10kg 3 x 10------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted January 27, 2008 Author Share Posted January 27, 2008 26/01/08 Bench Press (10) 60kg 36 repsBent Over Barbell Row (10) 60kg 33 repsMilitary press (7.5) 30kg 18 repsChin ups (7.5) - 14 reps-----Superset---------Preacher Curls 20kg 1 x 6,5,5Hammer Curls 8kg 3 x 10------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted January 28, 2008 Author Share Posted January 28, 2008 27/01/08 Squats (10) 70kg 28 repsStiff Legged Deadlift (10) 45kg 28 repsDeadlifts (15) 75kg 30 reps -----Superset---------Tricep Pull Down 20 kg 3 x 10Tricep Extensions 10kg 3 x 10------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted February 4, 2008 Author Share Posted February 4, 2008 31/01/08 Bench Press (10) 55kg 16 reps (on the smith at my normal gym, was really tough for some reason)Bent Over Barbell Row (10) 60kg 36 repsMilitary press (7.5) 30kg 19 repsChin ups (7.5) -5kg 24 reps-----Superset---------Preacher Curls 20kg 3 x 6Hammer Curls 10kg 3 x 10------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted February 4, 2008 Author Share Posted February 4, 2008 04/02/08 Squats (10) 75kg 24 repsStiff Legged Deadlift (10) 50kg 21 repsDeadlifts (15) 80kg 30 reps -----Superset---------Tricep Pull Down 20 kg 3 x 10Tricep Extensions 12kg 3 x 10------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted February 6, 2008 Author Share Posted February 6, 2008 06/02/08 Dumbbell Press (10) 24kg 30 repsBent Over Barbell Row (10) 65kg 27 repsMilitary press (7.5) 30kg 19 repsChin ups (7.5) -5kg 25 reps-----Superset---------Preacher Curls 20kg 1 x 8, 2 x 6Hammer Curls 12kg 3 x 8------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted February 7, 2008 Author Share Posted February 7, 2008 07/02/08 Squats (10) 80kg 21 repsStiff Legged Deadlift (10) 50kg 24 repsDeadlifts (15) 85kg 30 reps -----Superset---------Tricep Pull Down 25 kg 1 x 10, 8, 6Tricep Extensions 12kg 3 x 10------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted February 9, 2008 Author Share Posted February 9, 2008 09/02/08 Bench Press (Smith machine) (10) 70kg 20 repsBent Over Barbell Row (10) 70kg 24 repsMilitary press (7.5) 30kg 20 repsChin ups (7.5) 12 reps-----Superset---------Preacher Curls 20kg 2 x 8, 1 x 6Hammer Curls 12kg 3 x 10------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted February 11, 2008 Author Share Posted February 11, 2008 11/02/08 Squats (10) 85kg 21 repsStiff Legged Deadlift (10) 50kg 32 repsDeadlifts (15) 90kg 32 reps -----Superset---------Tricep Pull Down 25 kg 1 x 10, 2 x 6Tricep Extensions 12kg 3 x 10------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted February 13, 2008 Author Share Posted February 13, 2008 13/02/08 So did something different today for a change... Flat Bench 40kg x 10, 50kg x 10, 60kg x 10, 70kg x 5, 80kg x 4Incline Bench 40kg x 8, 50kg x 6, 55kg x 6Flat Dumbell Bench 22kg x 10, 24kg x 10, 24kg x 8Incline Dumbell Fly 14kg x 10 x 3Lateral Raise 10kg x 10 x 3-----Superset--------------Barbell Curl 20kg x 10 x 3Hammer Curl 10kg x 10 x 3----------------------------- Link to comment Share on other sites More sharing options...
benny boy Posted February 15, 2008 Author Share Posted February 15, 2008 15/02/08 Squats (10) 85kg 24 reps Stiff Legged Deadlift (10) 55kg 28 reps Deadlifts (15) 95kg 30 reps -----Superset--------- Tricep Pull Down 25 kg 3 x 8Tricep Extensions 12kg 3 x 10 ------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted February 17, 2008 Author Share Posted February 17, 2008 16/02/08 Flat Bench 70kg (10) 20 repsBent Over Row 70kg (10) 25 repsMilitary Press 30kg 17 reps ...and then the gym shut because I'd misjudged the closing time oops. Link to comment Share on other sites More sharing options...
benny boy Posted February 18, 2008 Author Share Posted February 18, 2008 18/02/08 Incline Dumbell Press 24kg 5 x 5One Arm Dumbell Rows 24kg 5 x 5Seated Dumbell Press 18kg 5 x 5Pull ups -5kg 3 x 5, 1 x 4, 1 x 3Barbell Curl 25kg 4 reps, 22.5kg 4 reps, 20kg 5 reps, 17.5kg 5 reps, 17.5kg 6 reps.Reverse Curls 10kg 3 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted February 20, 2008 Author Share Posted February 20, 2008 20/02/08 Deadlifts 100kg 5 x 5Squats 60kg 5 x 5 (okay doing deadlifts first killed me hence the low weight)Turkish Get Ups 3kg 2 x 5 (working out how to do these, I'm so uncoordinated)-------Superset------Tricep Pull Down 25kg 1 x 10, 2 x 8Tricep Press 12kg 3 x 10----------------------- Link to comment Share on other sites More sharing options...
benny boy Posted February 21, 2008 Author Share Posted February 21, 2008 21/02/08 Incline Dumbbell Press 26kg 4 x 5, 1 x 4One Arm Dumbbell Rows 26kg 5 x 5Seated Dumbbell Press 18kg 4 x 5, 1 x 4 (possibly 5x 5 and then another set of 4 I lost count...suffering for having no 20kg dumbbells at our gym)Pull ups -5kg 4 x 5, 1 x 4Barbell Curl 30kg, 27.5kg, 25kg, 22.5 kg x 1 rep, 20kg x 5 reps. x 3 sets.Reverse Curls 15kg 2 x 10, 1 x 8 Link to comment Share on other sites More sharing options...
benny boy Posted February 25, 2008 Author Share Posted February 25, 2008 24/02/08 Deadlifts 100kg 5 x 5Squats 70kg 5 x 5Turkish Get Ups 3kg 5 x 5 (getting the hang of this now)-------Superset------Dips 3 x 8Tricep Press 12kg 3 x 10----------------------- 25/02/08 Incline Dumbbell Press 30kg 2 x 5, 26kg 3 x 5One Arm Dumbbell Rows 30kg 5 x 5Seated Dumbbell Press 22kg 4 x 5, 1 x 4Pull ups -5kg 5 x 5 (last couple of reps not great)Barbell Curl 35kg, 32.5kg, 30kg, 27.5kg, 25kg, 22.5 kg x 1 rep, 20kg x 5 reps. x 1 set.30kg, 27.5kg, 25kg, 22.5 kg x 1 rep, 20kg x 5, x 2 setsReverse Curls 15kg 3 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted February 26, 2008 Author Share Posted February 26, 2008 26/02/08 Deadlifts 110kg 5 x 5 Squats 80kg 2 x 5 (on the smith not low enough so then...) 70kg 3 x 5Turkish Get Ups 5kg 3 x 5 3kg 2 x 5 (these are suprisingly hard work) Tricep pull down 20kg 2 x 8, 1 x 6 (with rope), 15kg 5 x 8 (rope), 5 x 8 (bar) Link to comment Share on other sites More sharing options...
benny boy Posted February 28, 2008 Author Share Posted February 28, 2008 28/02/08 No one to spot me today sadly so I could go really heavy again. Incline Dumbbell Press 26kg 3 x 6, 2 x 5 One Arm Dumbbell Rows 32kg 5 x 5 Seated Dumbbell Press 22kg 2 x 3, 1 x 2, 2 x 1Pull ups -5kg 5 x 5 (much better) ----------Superset------------------Incline Dumbell Curl 12 kg 1 x 10, 2 x 8Hammer Curl 12kg 3 x 10-------------------------------------Reverse Cable Curl 10kg 3 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted March 3, 2008 Author Share Posted March 3, 2008 01/03/08 Deadlifts 120kg 4 x 5, 1 x 3Squats 80kg 5 x 5 Turkish Get Ups 5kg 5 x 5 Tricep pull down 20kg 5 x 10 (with a bar) Link to comment Share on other sites More sharing options...
benny boy Posted March 4, 2008 Author Share Posted March 4, 2008 04/03/08 Incline Dumbbell Press 28kg 5 x 5One Arm Dumbbell Rows 34kg 3 x 5, 2 x 4Seated Dumbbell Press 22kg 3 x 5, 1 x 4, 1 x 3Pull ups -5kg 5 x 5----------Superset------------------Incline Dumbell Curl 12 kg 1 x 5, 2 x 4 (each arm)Hammer Curl 12kg 3 x 10 (each arm)-------------------------------------Reverse Cable Curl 10kg 5 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted March 5, 2008 Author Share Posted March 5, 2008 05/03/08 Deadlifts 120kg 1 x 3, 125kg 1 x 2, 130kg 2 x 1, 135kg 2 x 1 attempted 140kg but just couldn't get it off the ground still 5kg on the PB.Then I did 80kg 5 x 5Leg Press 70kg 5 x 5Turkish Get Ups 4kg 5 x 5 Tricep pull down (with rope) 20kg 3 x 8, 1 x 6. 15kg 7 x 8, 1 x 6. 10kg 3 x 8 Link to comment Share on other sites More sharing options...
benny boy Posted March 6, 2008 Author Share Posted March 6, 2008 06/03/08 Incline Dumbbell Press 28kg 4 x 5, 26kg 1 x 4 (not bad as I was only spotted on the last two sets)One Arm Dumbbell Rows 34kg 4 x 5, 1 x 4Seated Dumbbell Press 22kg 2 x 4, 2 x 3, 1 x 1 (no spotting again so good, have I finally broken the 18 to 22kg jump?)Pull ups -5kg 5 x 5----------Superset 1------------------One Arm Cable Bicep Curl 17.5 kg 1 x 2, 15kg 1 x 2 12.5kg 1 x 8Reverse Cable Curl 12.5kg 10 reps-----------------------------------------------Superset 2------------------One Arm Cable Bicep Curl 15 kg 1 x 1, 12.5kg 1 x 4 10kg 1 x 4Reverse Cable Curl 12.5kg 10 reps-----------------------------------------------Superset 3------------------One Arm Cable Bicep Curl 12.5kg 1 x 1, 10kg 1 x 4 7.5kg 1 x 6Reverse Cable Curl 12.5kg 10 reps------------------------------------- Preacher Curl 10kg 1 x 12, 15kg 1 x 10, 17.5kg 1 x 8 Just mucking around with my bicep workout. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now