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DB rows - weight is per dumbbell and reps are per arm

10Kg x 12 reps

10Kg x 12 reps

20Kg x 12 reps

22.5Kg x 12 reps

 

DB overhead press - weight is per dumbbell reps are per arm

10Kg x 10 reps

10Kg x 10 reps

15Kg x 10 reps

22.5Kg x 10 reps! Even felt like I still had a couple in the tank

 

Side raises - weight per dumbbell reps per arm

5Kg x 12 reps

5Kg x 12 reps

10Kg x 12 reps

12.5Kg x 12 reps

 

Shrugs

20Kg x 20 reps

20Kg x 20 reps

30Kg x 20 reps + minute long farmers walk

30Kg x 20 reps + minute long farmers walk

 

I feel great after this! Will definitely take tomorrow off as a rest day

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Really wasn't in the mood to train today but did anyway.

 

DB bench press

12.5Kg x 10 reps

20Kg x 10 reps

35Kg x 5 reps.. A little disappointing

25Kg x 16 reps (failure)

 

Push ups x 25 reps

 

Skull crushers

10Kg x 12 reps

10Kg x 12 reps

25Kg x 10 reps

 

Did some front raises and dips too but already forgotten ahha

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Trained legs/biceps/abs

 

Bicep hammer curls - kept the weights the same as last time- weights are per dumbbell reps are per arm

5Kg x 12 reps

10Kg x 10 reps

12.5Kg x 10 reps

17.5Kg x 8 reps (no cheats)

 

Lunges- per leg

10Kg x 5 reps

10Kg x 5 reps

20Kg x 5 reps

20Kg x 5 reps

35Kg x 5 reps

 

Squats

Body weight x 15 reps + superset of calf raises x 30 reps

10Kg plate x 15 reps + superset of calf raises x 30 reps

15Kg plate x 15 reps + superset of calf raises x 30 reps

 

Ab crunches with weight plates

5Kg x 20 reps

5Kg x 20 reps

10Kg x 20 reps

10Kg x 20 reps + drop set of body weight x 20 reps

 

A little better I suppose!

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Very short training today, ohp took a lot out of me and I just don't have the patience to get a thorough workout In today.

 

Overhead press - weight per dumbbell reps per arm

10Kg x 12 reps

10Kg x 12 reps

15Kg x 10 reps

25Kg x 9 reps! Fucking nailed it! 4 rep improvement, saying that the last two reps were ugly!

 

DB rows , weight is per dumbbell and reps are per arm

10Kg x 12 reps

15Kg x 12 reps

15Kg x 12 reps

25Kg x 12 reps

 

That's all for today.. It's likely that il train tomorrow! I'm thinking of taking a fair bit of time off for the Christmas period but I'll see how I feel

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I trained yesterday and it was fucking awesome!

 

Dumbbell bench press - weight is per dumbbell

10Kg x 12 reps per arm

25Kg x 12 reps per arm

35Kg x 7 reps per arm! Will increase to 37.5Kg next session, I felt like there were a couple of reps still in the tank..

25Kg x 12 reps per arm!

 

Wide grip push ups x 30 reps

 

Tricep kickbacks, I loved them! And I'm feeling the burn from them which I don't often get in my triceps! I won't bother logging them at the moment because I was just figuring out what weight to use for them, I have it written down on my paper journal.

 

Diamond push ups x 20 reps

 

Front raises

10Kg x 12 reps

10Kg x 12 reps

15Kg x 12 reps

15Kg x 12 reps

 

No training today, a friend of mine is moving away so off out for a few beers and crap food!

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Nice mate! Getting up there with the DB Bench! Tricep kickbacks always kill me so I "forget" to do them from time to time aha You ever try the one where you lie on a bench, DB's in hand, do a chest pull over, and when your arms are perpendicular to the floor, bend the arms toward your head for a skull crusher? One move, insane burn. You're killing it with those diamond pushups too man - putting me to shame!

 

Have some pints for me - I'm jealous. Let me know what you're drinking so maybe I can try something new!

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Haven't heard of that before bro, I'm not very adventurous with my training if I'm honest haha!

I had a couple of ales, 'badger' is the brand name, it's a very English drink haha!

I've not trained today and won't tomorrow either but I've been using my grip trainer constantly, will train Sunday and Monday and then have a few more off for Christmas Eve/day and boxing day!

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Okay scrap that I've totally caved in.. I'm gonna get a little bit of training in now after all.

I wanna do something different so I'm thinking of doing dumbbell deadlifts. I can barbell deadlifts 175Kg but I can only maximise each dumbbell to weigh 62.5Kgs.

Il just see how it goes I guess

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Well I just went for your basic dumbbell deadlifts and.... What the fuck!! They were so hard!

 

Dumbbell deadlifts -weight is combined dumbbells

50Kg x 12 reps

70Kg x 12 reps

80Kg x 12 reps

80Kg x 10 reps

I think it was a balance issue, or maybe the strain on grip, either way I liked using dumbbells for this! I felt it doing some major damage haha

 

Bicep concentration curls weight is per dumbbell reps are per arm.

I deloaded a fair bit and switched to concentration curls for a bit of shape.

 

5Kg x 12 reps

7.5Kg x 12 reps

10Kg x 12 reps

12.5Kg x 12 reps

 

10Kg x 8 walking lunges and 8 squats

10Kg x 8 walking lunges and 8 squats

15Kg x 10 walking lunges and 10 squats

15Kg x 10 walking lunges and 10 squats

 

My whole lower body was totally fucked from the DLs haha

Looking forward to getting some training in on Monday!

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Haha nice man . . . Yeah DB deadlifts can be tough; calling in on the balance, and all those other tiny muscles in there you never knew you had! I like the wide leg deadlift with db's because it just murders the hamstring. Hope you have a fantastic weekend mate, and a happy holiday!

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Last training before Christmas. My back is in absolute pieces so training shoulders was quite difficult..

 

Overhead press- weight per dumbbell reps per arm

10Kg x 12 reps

10Kg x 12 reps

20Kg x 10 reps

27.5Kg x 0.. Couldn't budge it at all. Il blame that on the back and traps being so sore.

 

Arnold press - weight per dumbbell reps per arm

Thought I would give them a try

10Kg x 12 reps

10Kg x 12 reps

15Kg x 12 reps

15Kg x 12 reps

 

Side raises- weight per dumbbell reps per arm.

5Kg x 12 reps supersetted bent over side raises 2.5Kg x 12 reps

5Kg x 12 reps supersetted bent over side raises 2.5Kg x 12 reps

10Kg x 12 reps supersetted bent over side raises 5Kg x 12 reps

10Kg x 12 reps supersetted bent over side raises 5Kg x 12 reps

 

Tricep kickbacks. Weight per dumbbell reps are per arm

Still fairly light for now.

5Kg x 12 reps

7.5Kg x 12 reps

10Kg x 12 reps

10Kg x 12 reps

 

And that's it apart from a little grip training until after Boxing Day.

Hope everyone has a lovely Christmas!

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So I had every intention on going easy on myself this session.. Didn't happen

 

Back day! Apparently.

 

Dumbbell deadlifts- weight is both dumbbells combined

50Kg x 12 reps

70Kg x 12 reps

80Kg x 12 reps

 

Bicep concentration curls, weight is per dumbbell.

5Kg x 12 reps per arm

7.5Kg x 12 reps per arm

10Kg x 12 reps per arm

15Kg x 12 reps per arm, personal best! Never felt a burn like that before in my bis.

 

Dumbbell rows

15Kg x 12 reps per arm

15Kg x 12 reps per arm

20Kg x 12 reps per arm

27.5Kg x 12 reps per arm

 

Dumbbell shrugs, weight is both dumbbells combined.

30Kg x 20 reps plus a short farmers walk.

30Kg x 20 reps plus a short farmers walk.

55Kg x 20 reps plus a hold

55Kg x 20 reps plus a hold

 

Currently dead..

 

 

I ordered a decent bench due to reduced prices in January sales! Should arrive Saturday so i will likely train chest then amd get In a leg sesh tomorrow if I can

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Today's training started off disappointing but turned great toward the end!

 

Chest and triceps

 

Dumbbell bench press. - weight is both combined dumbbells

 

Firstly loads of warming up, won't bother posting those sets.

And then I hit these:

55Kg x 12 reps

60Kg x 12 reps

70Kg x 6 reps. 1 rep decrease, I fucked up. Was down to bad balance and bad form. Il smash it next time. Finished up with a super quick set at:

50Kg x 12 reps

 

Dumbbell flys. - weight is both dumbbells combined.

I wasn't sure how much weight to use as I don't normally bother with this exercise.

20Kg x 12 reps

25Kg x 12 reps

30Kg x 12 reps

30Kg x 12 reps

 

Tricep kickbacks!

I'm hindsight I probably should have done my planned set of press ups before this exercise.. Lesson learned.

7.5Kg x 12 reps per arm

7.5Kg x 12 reps per arm

10Kg x 12 reps per arm

12.5Kg x 12 reps per arm

 

Couldn't do any press ups, or certainly couldn't as many as I would have liked..

 

Finished up with resistant band tricep extensions.

Medium tension(red) x 20 reps

High tension (black) x 10 reps

 

Considering training legs and abs tomorrow but not sure yet. I wanna get totally smashed New Year's Eve so I don't want to train Monday /Tuesday/Wednesday

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Dude you're killing it over here! ChestFly can be tough. Have you ever tried it on an incline bench? When your hands come together at the top, turn your palms in toward your face. Personally I found 35lb dumbbells to be pretty tough for 12 reps. Looks like you had a nice holiday man. Have fun tearing it up on new years eve, maybe I'll see you on tv haha. Any resolutions?

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No I haven't tried incline on anything really, but I have a new bench which is adjustable so I don't have an excuse anymore haha yeah I'm feeling the flys now mate haha, I'm stoked for New Year's Eve

You got any plans dude?

 

Has anyone had any experience with BCAAs? I got some which I was told would ease DOMS. They aren't doing anything tbh..

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