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Change of tack...


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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 secs

One arm dumbell curls 14kg 10 x 1 pause 30 secs.

Edited by benny boy
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  • 2 weeks later...

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.

 

19/01/08

Bench Press (10 minutes) 60kg 18 reps

Bent Over Barbell Row (10 mins) 50kg 39 reps

Military press (7.5 mins) 30kg 15 reps

Chin ups (7.5 mins) - 14 reps

-----Superset---------

Preacher Curls 20kg 1 x 6,4,2

Hammer Curls 8kg 3 x 10

------------------------

 

21/01/08

Squats (10 mins) 70kg 24 reps

Stiff Legged Deadlift (10 mins) 40kg 24 reps

Deadlifts (15 mins) 60kg 36 reps <- considering the light weight this was tough!!

-----Superset---------

Tricep Pull Down 12.5 kg 3 x 10

Tricep Extensions 6kg 3 x 10

------------------------

 

23/01/08

Bench Press (10) 60kg 24 reps

Bent Over Barbell Row (10) 55kg 33 reps

Military press (7.5) 30kg 16 reps

Chin ups (7.5) - 13 reps

-----Superset---------

Preacher Curls 20kg 1 x 6,6,2

Hammer Curls 8kg 3 x 10

------------------------

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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 reps

Military press (7.5) 30kg 19 reps

Chin ups (7.5) -5kg 24 reps

-----Superset---------

Preacher Curls 20kg 3 x 6

Hammer Curls 10kg 3 x 10

------------------------

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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 4

Incline Bench 40kg x 8, 50kg x 6, 55kg x 6

Flat Dumbell Bench 22kg x 10, 24kg x 10, 24kg x 8

Incline Dumbell Fly 14kg x 10 x 3

Lateral Raise 10kg x 10 x 3

-----Superset--------------

Barbell Curl 20kg x 10 x 3

Hammer Curl 10kg x 10 x 3

-----------------------------

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20/02/08

 

Deadlifts 100kg 5 x 5

Squats 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 8

Tricep Press 12kg 3 x 10

-----------------------

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21/02/08

 

Incline Dumbbell Press 26kg 4 x 5, 1 x 4

One Arm Dumbbell Rows 26kg 5 x 5

Seated 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 4

Barbell 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

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24/02/08

 

Deadlifts 100kg 5 x 5

Squats 70kg 5 x 5

Turkish Get Ups 3kg 5 x 5 (getting the hang of this now)

-------Superset------

Dips 3 x 8

Tricep Press 12kg 3 x 10

-----------------------

 

25/02/08

 

Incline Dumbbell Press 30kg 2 x 5, 26kg 3 x 5

One Arm Dumbbell Rows 30kg 5 x 5

Seated Dumbbell Press 22kg 4 x 5, 1 x 4

Pull 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 sets

Reverse Curls 15kg 3 x 10

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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 1

Pull ups -5kg 5 x 5 (much better)

----------Superset------------------

Incline Dumbell Curl 12 kg 1 x 10, 2 x 8

Hammer Curl 12kg 3 x 10

-------------------------------------

Reverse Cable Curl 10kg 3 x 10

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04/03/08

 

Incline Dumbbell Press 28kg 5 x 5

One Arm Dumbbell Rows 34kg 3 x 5, 2 x 4

Seated Dumbbell Press 22kg 3 x 5, 1 x 4, 1 x 3

Pull 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

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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 5

Leg Press 70kg 5 x 5

Turkish 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

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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 4

Seated 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 8

Reverse 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 4

Reverse 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 6

Reverse 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.

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