Change of tack...
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
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
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
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
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
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
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
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
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
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.
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.

14/03/08
Incline Dumbbell Press 26kg 4 x 6, 1 x 5
One Arm Dumbbell Rows 34kg 5 x 5
Seated Dumbbell Press 22kg 1 x 5, 4, 3, 1, fail. (Thought after an intial 5 reps I had it nailed but no
)
Pull ups -5kg 5 x 5
One Arm Cable Bicep Curl 12.5 kg 1 x 6, 5, 4 10kg 3 x 6
Reverse Cable Curl 15kg 3 x 10 reps
Preacher Curls 15kg 1 x 12, 2 x 10
Incline Dumbbell Press 26kg 4 x 6, 1 x 5
One Arm Dumbbell Rows 34kg 5 x 5
Seated Dumbbell Press 22kg 1 x 5, 4, 3, 1, fail. (Thought after an intial 5 reps I had it nailed but no

Pull ups -5kg 5 x 5
One Arm Cable Bicep Curl 12.5 kg 1 x 6, 5, 4 10kg 3 x 6
Reverse Cable Curl 15kg 3 x 10 reps
Preacher Curls 15kg 1 x 12, 2 x 10
17/03/08
Deadlifts 100kg 5 x 5
Squats 50kg 5 x 5
Turkish Get Ups 6kg 3 x 5, 1 x 4, 1 x 3
-----Superset 1-------------
Decline Dumbbell Skullcrusher 10kg 1 x 10
Incline Dumbbell Curl 10kg 1 x 10
------------------------------
-----Superset 2-------------
Decline Dumbbell Skullcrusher 10kg 1 x 8
Incline Dumbbell Curl 10kg 1 x 10
------------------------------
-----Superset 3-------------
Decline Dumbbell Skullcrusher 10kg 1 x 8, 8kg 1 x 6, 6kg 1 x 3
Incline Dumbbell Curl 10kg 1 x 8, 8kg 1 x 10, 6kg 1 x 10
------------------------------
Deadlifts 100kg 5 x 5
Squats 50kg 5 x 5
Turkish Get Ups 6kg 3 x 5, 1 x 4, 1 x 3
-----Superset 1-------------
Decline Dumbbell Skullcrusher 10kg 1 x 10
Incline Dumbbell Curl 10kg 1 x 10
------------------------------
-----Superset 2-------------
Decline Dumbbell Skullcrusher 10kg 1 x 8
Incline Dumbbell Curl 10kg 1 x 10
------------------------------
-----Superset 3-------------
Decline Dumbbell Skullcrusher 10kg 1 x 8, 8kg 1 x 6, 6kg 1 x 3
Incline Dumbbell Curl 10kg 1 x 8, 8kg 1 x 10, 6kg 1 x 10
------------------------------
18/03/08
Incline Dumbbell Press 26kg 1 x 7, 28kg 4 x 5
One Arm Dumbbell Rows 36kg 5 x 5
Seated Dumbbell Press 18kg 2 x 8, 1 x 6, 2 x 5
Pull ups -5kg 5 x 5
----Superset-------------
Incline Dumbell Curl 10 kg 1 x 8, 6, 7
Hammer Curl 10kg 3 x 10
---------------------------
Reverse Cable Curl 15kg 3 x 10 reps[/code]
Incline Dumbbell Press 26kg 1 x 7, 28kg 4 x 5
One Arm Dumbbell Rows 36kg 5 x 5
Seated Dumbbell Press 18kg 2 x 8, 1 x 6, 2 x 5
Pull ups -5kg 5 x 5
----Superset-------------
Incline Dumbell Curl 10 kg 1 x 8, 6, 7
Hammer Curl 10kg 3 x 10
---------------------------
Reverse Cable Curl 15kg 3 x 10 reps[/code]
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