Change of tack...

[benny boy]

18/02/08

Incline Dumbell Press 24kg 5 x 5
One Arm Dumbell Rows 24kg 5 x 5
Seated Dumbell Press 18kg 5 x 5
Pull ups -5kg 3 x 5, 1 x 4, 1 x 3
Barbell 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

[benny boy]

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

[benny boy]

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

[benny boy]

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

[benny boy]

26/02/08

Deadlifts 110kg 5 x 5
Squats 80kg 2 x 5 (on the smith not low enough so then...) 70kg 3 x 5
Turkish 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)

[benny boy]

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

[benny boy]

01/03/08

Deadlifts 120kg 4 x 5, 1 x 3
Squats 80kg 5 x 5
Turkish Get Ups 5kg 5 x 5

Tricep pull down 20kg 5 x 10 (with a bar)

[benny boy]

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

[benny boy]

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

[benny boy]

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.

[benny boy]

13/03/08

Deadlifts 110kg 4 x 5, 1 x 4
Squats 40kg 5, 60kg 5, 50kg 3 x 5
Turkish Get Ups 4kg 5 x 5

Tricep pull down (with bar) 20kg 5 x 10
Tricep pull down (with rope) 20kg 6, 15kg 5 x 10
Tricep Press 12kg 5 x 10

[benny boy]

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

[benny boy]

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

[benny boy]

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]

[benny boy]

27/03/08

Deadlifts 100kg 5 x 5
Leg Press 100kg 5 x 5
Turkish Get Ups 4kg 5 x 5

-----Superset-------------
Tricep Pull Down 20kg 3 x 10
Tricep overhead press 12kg 3 x 10
------------------------------