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Everything posted by benny boy
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24/04/08 Barbell Chest Press 25kg 1 x 12 30kg 2 x 12 Dumbell Fly 14kg 3 x 12 Dumbell Skullcrusher 14kg 1 x 8, 6, 2 Bent Over Row 50kg 3 x 12 Lateral Raise/Front Raise 8 kg 1 x 6, 4, 2 Bent Over Lateral Raise 12kg 2 x 10, 1 x 6 Preacher Curl 20kg 2 x 12, 1 x 10 Hammer Curl 12kg 3 x 20 Incline Dumbell Curl 6kg 3 x 20
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21/04/08 One Leg Calf Press 80kg 5 x 5 One leg Rotary Calf 20kg 100 per leg Press up position, 1 arm dumbbell row. 6kg 3 x 20 Close grip press up 3 x 15 Sit Up 3 x 20
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Hang on I missed a day out somewhere...
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18/04/08 Dumbell Chest Press 26kg 1 x 12, 10, 6 Dumbell Fly 16kg 1 x 12, 10, 6 Dumbell Skullcrusher 12kg 1 x 10, 8, 4 Bent Over Row 50kg 3 x 12 Lateral Raise/Front Raise 6 kg 1 x 8, 7, 6 Bent Over Lateral Raise 10kg 3 x 10 Preacher Curl 20kg 1 x 12, 2 x 10 Hammer Curl 12kg 3 x 20 Incline Dumbell Curl 6kg 3 x 20
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16/04/08 Clean 20kg 3 x 12 Military Press 20kg 2 x 12, 1 x 6 Lunge 20kg 2 x 12 Arnold Press 10kg 3 x 12 Incline Bench Press 16kg 1 x 12, 2 x 8 Shoulder Press 10kg 1 x 12, 4, 6 Overhead Tricep pull (not sure of the proper name for this) 15kg 3 x 12 Tricep pull down 15kg 12, 12.5 kg 1 x 8, 1 x 6, 10kg 1 x 4, 1 x 6 French Press 10kg 3 x 10
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14/04/08 One leg Rotary Calf 15kg 100 One Leg Calf Press 80kg 5 x 5 Press up position, 1 arm dumbbell row. 6kg 3 x 20 Close grip press up 2 x 15, 1 x 12 Sit Up 2 x 20, 1 x 12
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09/04/08 Clean 15kg 3 x 12 Military Press 15kg 3 x 12 Lunge 15kg 3 x 12 Overhead Tricep pull 12.5kg 3 x 10 Tricep pull down 12.5kg 3 x 10 French Press 10kg 3 x10
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07/04/08 One leg Rotary Calf 30kg 10 x 10 One Leg Calf Press 80kg 5 x 5 Press up position, 1 arm dumbbell row. 6kg 3 x 20 Close grip press up 2 x 15, 1 x 10 Sit Up 2 x 20, 1 x 11
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3/04/08 Clean 10kg 3 x 12 Military Press 10kg 3 x 12 Lunge 10kg 3 x 12 Arnold Press Shoulder Press Incline Bench Press Overhead Tricep pull (not sure of the proper name for this) Tricep pull down French Press (can't remember what I did on these 6 ) 04/04/08 Dumbell Chest Press 24kg 2 x 12, 1 x 5 Dumbell Fly 14kg 2 x 12, 1 x 6 Dumbell Skullcrusher 12kg 1 x 9, 1 x 4, 1 x 1 Bent Over Row 45kg 3 x 12 Lateral Raise/Front Raise 6 kg 1 x 8, 6, 5 Bent Over Lateral Raise 8kg 3 x 10 Preacher Curl 15kg 3 x 12 Hammer Curl 10kg 3 x 20 Incline Dumbell Curl 6kg 3 x 20
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31/03/08 Rotary Calf 40kg 3 x 10, 50kg 3 x 10, 60kg 3 x 10 Calf Raise 20kg 1 x 10, 40kg 1 x 10, 60kg 3 x 10 Calf Press 50kg 1 x 10, 60kg 1 x 10, 70kg 1 x 10, 80kg 3 x 10 (hmm my calfs are suprisingly strong considering I haven't trained them in months) Press up position, 1 arm dumbbell row. 6kg 3 x 20 Close grip press up 2 x 15, 1 x 10 Sit Up 1 x 15, 10, 12
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30/03/08 Dumbell Chest Press 22kg 2 x 12, 1 x 11 Dumbell Fly 12kg 2 x 12, 1 x 10 Dumbell Skullcrusher 12kg 1 x 10, 8kg 2 x 12 Bent Over Row 40kg 3 x 12 Lateral Raise/Front Raise 6 kg 1 x 8, 6, 4 Bent Over Lateral Raise 6kg 3 x 12 Preacher Curl 10kg 1 x 12, 15kg 1 x 12, 10 Hammer Curl 6kg 1 x 20, 10kg 1 x 20, 1 x 12 Incline Dumbell Curl 6kg 2 x 20, 1 x 14
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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 ------------------------------
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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]
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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 ------------------------------
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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
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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
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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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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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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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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)
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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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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)
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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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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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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 -----------------------