bunnylalu Posted February 13, 2007 Share Posted February 13, 2007 12/02/07 Chest Press 24kg 2 x 6, 1 x 5Chin ups -15kg 2 x 6, 1 x 5Lat Pull Down 55kg 1 x 5, 4, 2 (oops over did it here and tweaked one of my muscles, nothing serious though I think.) Bar hangs 15, 10, 8 seconds (rubbish! ) All together, a great upper body workout I think. I'm gonna try bar hangs myself! Link to comment Share on other sites More sharing options...
benny boy Posted February 15, 2007 Author Share Posted February 15, 2007 14/02/07 Bench Press 47.5gk 1 x 8, 2 x 6Deadlift 70kg 2 x 6, 1 x 4Shoulder Press (2 dumbbells) 18kg 2x 6, 1 x 5Skullcrusher 25kg 3 x 8Wrist Curl 25kg 1 x 8, 2 x 6Calf Raise 100kg 1 x 8, 2 x 6Incline Crunch 30, 24, 20V-ups (with ball) 2 x 25, 1 x 20 Link to comment Share on other sites More sharing options...
markc7 Posted February 15, 2007 Share Posted February 15, 2007 Bar hangs 15, 10, 8 seconds Do you mean a flexed arm bar hang? Cool, I haven't done those since high school. I'd be curious to know what I could do these days, those are tough. Link to comment Share on other sites More sharing options...
benny boy Posted February 15, 2007 Author Share Posted February 15, 2007 Bar hangs 15, 10, 8 seconds Do you mean a flexed arm bar hang? Cool, I haven't done those since high school. I'd be curious to know what I could do these days, those are tough. No I think I mean a normal fully extended arm bar hang (assuming flexed arm means you hold yourself sort of halfway up a pull up)...I'm just rubbish at them. Link to comment Share on other sites More sharing options...
benny boy Posted February 18, 2007 Author Share Posted February 18, 2007 18/02/07 Squats 45kg 1x 8, 2 x 6 (still trying to maintain form...hard work)Dips 6kg 1 x 8, 2 x 6Bent Over Row 37.5kg 2 x 6, 4 Military Press 17.5kg 1 x 6 2 x 4Bicep Curl 27.5kg 1 x 6, 2, 3 (playing around with this one a bit, did this with the wavy bar [no idea of the name for it] but I think it helped with better form and it was still a 'decent' weight)Leg Raises 2 x 20, 1 x 15Lockouts 65kg 1 x 20 secs, 2 x 10 secs, 1 x 8 secsV-ups (with ball) 2 x 25, 1 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted February 20, 2007 Author Share Posted February 20, 2007 20/01/07 Chest Press 24kg 3 x 8Chin ups -15kg 3 x 6Lat Pull Down 55kg 2 x 6, 1 x 4Narrow Grip Bench 37.5kg 3 x 6Calf Press 220kg 1 x 10, 2 x 8V-ups 2 x 25, 1 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted February 22, 2007 Author Share Posted February 22, 2007 22/02/07 Bench Press 50gk 1 x 6, 2 x 4Deadlift 72.5kg 3 x 6Shoulder Press (2 dumbbells) 18kg 1x 6, 2 x 6Skullcrusher 30kg 1 x 8, 7, 6Calf Raise 105kg 3 x 6Wrist Curl 25kg 3 x 6Incline Crunch 20kg 3 x 14 Link to comment Share on other sites More sharing options...
benny boy Posted February 28, 2007 Author Share Posted February 28, 2007 28/02/07 So I switched to the 'other' gym in town, which is smaller so is missing some stuff. So I had to make do where I can...I also gave them some suggestions, such as getting more than one Olympic bar and putting another mirror behind the second squat rack. Squats 47.5kg 3 x 8 (not low enough? But my legs sure did feel it)Chest Press 26kg 1 x 6 (and then I couldn't lift anymore )Bent Over Row 37.5kg 3 x 6Military Press 17.5kg 1 x 8 2 x 6Bicep Curl 15kg 2 x 6, 1 x4 (Back to the olympic bar, think I had pretty good form on this one though)Incline crunchs 20kg 2 x 15, 1 x 12Jack-knife sit ups 3 x 15 Link to comment Share on other sites More sharing options...
benny boy Posted March 3, 2007 Author Share Posted March 3, 2007 02/03/07 Chest Press 26kg 2 x 6Chin ups -15kg 3 x 6Lat Pull Down 60kg 1 x 6, 2 x 5Narrow Grip Bench 40kg 3 x 6Calf Press 110kg 3 x 10Incline sit ups 20kg 3 x 15 Link to comment Share on other sites More sharing options...
benny boy Posted March 5, 2007 Author Share Posted March 5, 2007 05/03/07 Bench Press 50gk 3 x 6Deadlift 75kg 1 x 6, 2 x 4Shoulder Press (2 dumbbells) 18kg 1x 10, 2 x 8Skullcrusher 32.5kg 3 x 6Rotary calf 45kg 3 x 10Wrist Curl 25kg 3 x 8Jack knife sit ups 1 x 20 (had to leave for the station to get home ) Link to comment Share on other sites More sharing options...
benny boy Posted March 7, 2007 Author Share Posted March 7, 2007 07/03/07 Squats 50kg 3 x 8Chest Press 26kg 2 x 6, 1 x 4Bent Over Row 40kg 3 x 6Military Press 20kg 3 x 6Bicep Curl 35kg 1 x 2, 3, 2 (rubbish)Lockouts 65kg 1 x 15, 2 x 10 secondsIncline crunchs 20kg 3 x16 Link to comment Share on other sites More sharing options...
benny boy Posted March 9, 2007 Author Share Posted March 9, 2007 09/03/07 Chest Press 24kg 1 x 10, 2 x 8 (going backwards?)Chin ups -10kg 1 x 4, 2 x 3Lat Pull Down 60kg 2 x 6, 1 x 5Narrow Grip Bench 42.5kg 3 x 6Calf Press 130kg 3 x 10Wrist Curl 20kg 3 x 8Jack knife sit ups 3 x 15 Link to comment Share on other sites More sharing options...
benny boy Posted March 12, 2007 Author Share Posted March 12, 2007 12/03/07 Bench Press 55gk 3 x 6Deadlift 75kg 3 x 6Shoulder Press 18kg 1x 10 then 2 failed attempts at 22kg as there is no 20kg dumbells at the gym... Skullcrusher 35kg 3 x 6Rotary calf 50kg 3 x 10Wrist Curl 25kg 3 x 8Jack knife sit ups 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted March 15, 2007 Author Share Posted March 15, 2007 14/03/07 Squats 52.5kg 3 x 8Cable Flys 25kg 3 x 8 (thought I would do something different)Bent Over Row 40kg 1 x 8, 2 x 6Military Press 22.5kg 2 x 4, 1 x 3Bicep Curl 17.5kg (on the thick bar) 1 x 4, 3, 2Lockouts 65kg 1 x 15,10, 12 seconds (I just don't seem to be improving at these)Jack knife sit ups 20kg 2 x20 Link to comment Share on other sites More sharing options...
benny boy Posted March 17, 2007 Author Share Posted March 17, 2007 17/03/07 Chest Press 26kg 1 x 7, 2 x 4Chin ups -10kg 1 x 4, 2 x 3 Lat Pull Down 60kg 3 x 6Narrow Grip Bench 42.5kg 1 x8, 2 x 6 Calf Press 220kg 3 x 8 Wrist Curl 25kg 2 x 7, 1 x 6 Jack knife sit ups 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted March 19, 2007 Author Share Posted March 19, 2007 19/03/07 Bench Press 60gk 1 x 5,3,2 (bit off a bit more than I could chew? wouldn't have attempted this but I had someone spotting for me)Deadlift 77.5kg 2 x 6, 1 x 5Shoulder Press 18kg 1x 10 then 2 failed attempts at 22kg getting closer though.Triceps extension 22kg 1 x 10, 24kg 2 x 8Rotary calf 55kg 3 x 10Wrist Curl 30kg 2 x 6, 1 x 4 Link to comment Share on other sites More sharing options...
benny boy Posted March 21, 2007 Author Share Posted March 21, 2007 21/03/07 Squats 55kg 3 x 8 Cable Flys 30kg 1 x 6,5,3Bent Over Row 42.5kg 1 x 6,5,4Military Press 22.5kg 1 x 6, 2 x 4 Bicep Curl 17.5kg (on the thick bar) 1 x 5, 4, 3 Lockouts 70kg 2 x 12 1 x 10 (up the weight and you never know what will happen ) Jack knife sit ups 2 x20 Link to comment Share on other sites More sharing options...
benny boy Posted April 2, 2007 Author Share Posted April 2, 2007 So after being sick last week back to it today...and even included some *gasp**shock* cardio!! (mainly because I was starting to feel a bit un-fit) 02/04/07 Bench Press 52.5kg 2 x 6, 1 x 4Cable Flys 25kg 1 x 8, 2 x 6Military Press 17.5kg 1 x 6, 2 x 5Shoulder Press 16kg 2 x 5, 1 x 4Narrow Grip Bench 25kg 3 x 615 mins on the treadmill at 7.5 km/hr (slow ) Link to comment Share on other sites More sharing options...
benny boy Posted April 4, 2007 Author Share Posted April 4, 2007 04/04/07 Deadlift 80kg 3 x 6Bent Over Row 35kg 1 x8, 2 x 6Bicep Curl 20kg 1 x 4,1,2 (rubbish)Lat Pull Down 50kg 3 x 8Tricep Extensions 24kg 2 x 8, 1 x6Treadmill 15 mins @ 9 km/hr Link to comment Share on other sites More sharing options...
sydneyvegan Posted April 4, 2007 Share Posted April 4, 2007 Nice Gains on Deadlift You're definitely getting bigger and stronger. Link to comment Share on other sites More sharing options...
benny boy Posted April 9, 2007 Author Share Posted April 9, 2007 09/04/07 Bench Press 52.5kg 1 x 6, 2 x 4Cable Flys 30kg 3 x 6Military Press 17.5kg 1 x 6, 4 , 1Shoulder Press 16kg 1 x 5, 2 x 4Narrow Grip Bench 30kg 1 x 6, 2 x 410 mins on the treadmill at 10 km/hr Bad day at the office. Link to comment Share on other sites More sharing options...
benny boy Posted April 11, 2007 Author Share Posted April 11, 2007 11/04/07 Deadlift 80kg 1 x 8, 2 x 6 Bent Over Row 37.5kg 2 x6, 1 x 5 Lat Pull Down 55kg 3 x 6 Tricep Extensions 26kg 3 x 6Bicep Curl 14kg (dumbells) 2 x 6, 1 x 4Lockouts 75kg 1 x 7 secs, 2 x 5 secs Link to comment Share on other sites More sharing options...
benny boy Posted April 17, 2007 Author Share Posted April 17, 2007 16/04/07 Incline Bench Press 35kg 2 x 8, 1 x 6(the flat bench was ultra-busy tonight so I hit the incline, form was good I think)Cable Flys 35kg 1 x 6, 2 x 4Military Press 20kg 1 x 5, 4 , 2Shoulder Press 16kg 2 x 6, 1 x 3Incline Narrow Grip Bench 20kg 2 x 6, 1 x 4 Link to comment Share on other sites More sharing options...
benny boy Posted April 18, 2007 Author Share Posted April 18, 2007 18/04/07 Deadlift 85kg 1 x 6, 4, 3 Bent Over Row 40kg 1 x6, 5, 4 Lat Pull Down 55kg 1 x 8, 2 x 6 Tricep Extensions 26kg 2 x 8, 1 x 6 Bicep Curl 14kg (dumbells) 2 x 6, 2 x 5 Lockouts 50kg 3 x 10 secs Some good progress although my grip was totally knackered by the time I got to the lockouts I couldn't even pick up anything heavier than 50kg. Then I did 15 mins on the bike at level 5, which was 6.15 km. I am now ravenous...haven't been this hungry after the gym for a long time! Link to comment Share on other sites More sharing options...
benny boy Posted April 24, 2007 Author Share Posted April 24, 2007 21/04/07 So training in the hotel gym in India, it's okay but having to use machines (no idea what the actual weights are) and I don't think that there are enough free weights for my deadlift...also all the weights are in lbs! Leg press 160 3 x 10Lunges 30lbs 2 x 8, 1 x 6Wrist Curl 30lbs 3 x 8Incline twist crunch 20,10 (the worst sit up board in the world)Jack knife sit ups 3 x 15 This killed my legs the next day! 24/04/07 Incline Chest Press 120 3 x 6Dumbell Flys 40 lbs 3 x 8Military Press 50 lbs 2 x 8, 1 x 7Shoulder Press 30 3 x 8Skullcrusher 50 lbs 8, 2 x 10 Someone from the hotel came and spotted me for my skullcrusher after the first rep which was interesting, managed to squeeze out more reps and could feel it in my muscles afterwards. 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