Merlin Posted April 10, 2013 Author Report Share Posted April 10, 2013 Wednesday - Shoulders and TrapsDB Shoulder Press11kgs x2017kgs x1519kgs x1221kgs x1023kgs x825kgs x625kgs x6DB Lateral Raise9kgs x1211kgs x1015kgs x1015kgs x10, 9kgs x8Face Pulls70lbs x1080lbs x1090lbs x1090lbs x10Upright Rows40kgs x1045kgs x1050kgs x1050kgs x10BB Shrugs60kgs x1560kgs x1560kgs x15 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 11, 2013 Author Report Share Posted April 11, 2013 Thursday - ArmsCG Bench Press20kgs x2050kgs x1560kgs x1265kgs x1065kgs x1065kgs x10, 50kgs x8Pushdowns41kgs x1541kgs x1541kgs x1541kgs x15Skullcrushers15kgs x1020kgs x1025kgs x1030kgs x1030kgs x10Standing W-Bar Curls25kgs x1030kgs x830kgs x830kgs x8Seated DB Curls15kgs x1015kgs x815kgs x815kgs x6Bit of a quickie today. Hadn't planned on going in but my brain had other ideas. Halfway to the gym when I realised I was supposed to be going home. Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 12, 2013 Author Report Share Posted April 12, 2013 Friday - ChestFlat BB Bench Press60kgs x1070kgs x875kgs x880kgs x685kgs x590kgs x160kgs x12Incline DB Bench Press21kgs x1025kgs x825kgs x825kgs x825kgs x8, 17kgs x6Incline DB Flys11kgs x1013kgs x1013kgs x10, 7kgs x12Pec Dec32.5kgs x1232.5kgs x1241kgs x1250kgs x1050kgs x1050kgs x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 13, 2013 Author Report Share Posted April 13, 2013 Saturday - LegsSquats20kgs x1520kgs x1550kgs x1060kgs x1070kgs x880kgs x580kgs x570kgs x1060kgs x12Straight Leg Deadlifts60kgs x1060kgs x1060kgs x1060kgs x10Leg Extensions70lbs x1590lbs x12110lbs x10135lbs x10135lbs x10135lbs x10Standing Calf Raise105lbs x15135lbs x15165lbs x15165lbs x15, bw x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 16, 2013 Author Report Share Posted April 16, 2013 Tuesday - Shoulders and TrapsSeated DB Shoulder Press13kgs x2017kgs x1219kgs x1221kgs x1021kgs x1021kgs x10Seated DB Lateral Raise7kgs x107kgs x109kgs x109kgs x109kgs x10OHP Machine33kgs x1038kgs x838kgs x8, 22kgs x633kgs x8, 16kgs x6Rear Delts (Pec Dec)22kgs x1027.5kgs x1032kgs x1036kgs x10Standing DB Lateral Raise9kgs x1211kgs x1213kgs x1013kgs x10, 7kgs x10Seated DB Shrugs21kgs x15x3 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 17, 2013 Author Report Share Posted April 17, 2013 Wednesday - Back and BicepsWidegrip Pulldowns105lbs x15135lbs x12150lbs x10165lbs x8165lbs x8, 120lbs x6, 90lbs x6Straight Arm Pulldowns30lbs x1045lbs x1045lbs x1045lbs x10Bent-Over Rows50kgs x1560kgs x1265kgs x1065kgs x1065kgs x10Machine Rows100lbs x10100lbs x10100lbs x10Preacher Machine22kgs x1227.5kgs x1033kgs x833kgs x6, 22kgs x6, 11kgs x10DB Hammer Curls15kgs x1017kgs x817kgs x817kgs x8 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 18, 2013 Author Report Share Posted April 18, 2013 Thursday - Chest and TricepsFlat DB Bench Press17kgs x1525kgs x1230kgs x1030kgs x1030kgs x10Flat DB Flys11kgs x1015kgs x815kgs x815kgs x8Incline DB Bench Press21kgs x825kgs x625kgs x625kgs x6Incline DB Flys7kgs x1511kgs x1011kgs x1011kgs x10Pec Dec32kgs x15x3Tricep Pushdowns30kgs x1540kgs x1250kgs x1060kgs x860kgs x8, 40kgs x6, 20kgs x8 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 19, 2013 Author Report Share Posted April 19, 2013 Friday - ArmsSeated Preacher Curls20kgs x1525kgs x1230kgs x1035kgs x835kgs x8, 20kgs x8Behind the Back wrist curls superset with reverse curls20kgs x20, 20kgs x1220kgs x20, 20kgs x1020kgs x15, 20kgs x8Hammer Curls17kgs x10x3Seated DB Curls13kgs x8x3Overhead DB Extension25kgs x1230kgs x1030kgs x1030kgs x10Seated Tricep Extension Machine27.5kgs x2033kgs x1533kgs x1533kgs x15, 16kgs x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 20, 2013 Author Report Share Posted April 20, 2013 Saturday - LegsWarmed up with some SLDL, bar only.Squats20kgs x1550kgs x1260kgs x1070kgs x880kgs x690kgs x460kgs x8Leg Extensions70lbs x1290lbs x12110lbs x12130lbs x10130lbs x8, 70lbs x8Leg Press120kgs x12160kgs x12160kgs x12160kgs x12SLDL60kgs x1060kgs x1060kgs x1060kgs x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 22, 2013 Author Report Share Posted April 22, 2013 Monday - ChestFlat BB Bench Press20kgs x2060kgs x1070kgs x875kgs x675kgs x675kgs x6Incline DB Bench Press21kgs x1025kgs x825kgs x825kgs x8Incline DB Flys11kgs x1211kgs x1211kgs x12Seated Chest Press50kgs x12, 22kgs x855kgs x8, 22kgs x650kgs x10, 16kgs x12Pec Dec36kgs x1236kgs x1245kgs x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 23, 2013 Author Report Share Posted April 23, 2013 Tuesday - BackBent-Over Rows50kgs x1560kgs x1270kgs x1080kgs x880kgs x870kgs x850kgs x8Seated Machine Rows100lbs x12112.5lbs x10125lbs x8135lbs x6135lbs x6135lbs x6, 100lbs x6Widegrip Pulldowns105lbs x12120lbs x10135lbs x8150lbs x6150lbs x6, 105lbs x10Straight Arm Pulldowns30lbs x1245lbs x1045lbs x1045lbs x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 24, 2013 Author Report Share Posted April 24, 2013 Wednesday - ArmsSeated DB Curls11kgs x1513kgs x1215kgs x1017kgs x817kgs x817kgs x8Hammer Curls17kgs x1019kgs x819kgs x819kgs x8Preacher Machine22kgs x1227.5kgs x1027.5kgs x1027.5kgs x10, 16.5kgs x6Behind Back Wrist curls superset with Reverse Curls20kgs x20, 20kgs x1220kgs x18, 20kgs x1220kgs x15, 20kgs x8Close-Grip Bench Press20kgs x1550kgs x1260kgs x1065kgs x865kgs x865kgs x8Tricep Pushdowns superset palms up/palms down32kgs x15, 32kgs x1232kgs x15, 32kgs x1032kgs x12, 32kgs x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 26, 2013 Author Report Share Posted April 26, 2013 Friday - Shoulders and TrapsSeated DB Shoulder Press11kgs x1517kgs x1221kgs x1023kgs x825kgs x625kgs x619kgs x8DB Side Laterals superset with Single arm laterals11kgs x15, 7kgs x811kgs x12, 7kgs x811kgs x12, 7kgs x8Alternating DB Front Raise9kgs x89kgs x89kgs x8Face Pulls22.5kgs x1527.5kgs x1232kgs x1236kgs x1236kgs x12Rear Delt Flys22.5kgs x1227.5kgs x1032kgs x1036kgs x1041kgs x1041kgs x10BB Shrugs60kgs x15x3DB Shrugs17kgs x1525kgs x1230kgs x1235kgs x1235kgs x12 Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 27, 2013 Author Report Share Posted April 27, 2013 Saturday - LegsHack Squatsbwx1540x1080x880x880x840x8SLDL20x2060x860x860x8Leg Press100x10120x10160x10160x10160x10Leg Extensions70lbs x1290lbs x12110lbs x10110lbs x10Just wasn't feeling it right from the start. Ahh well, next time. Quote Link to comment Share on other sites More sharing options...
Merlin Posted April 30, 2013 Author Report Share Posted April 30, 2013 Tuesday - ChestFlat DB Bench Press17kgs x1525kgs x1225kgs x1030kgs x835kgs x630kgs x830kgs x8Flat DB Flys11kgs x1015kgs x815kgs x815kgs x8, 7kgs x10Incline DB Bench Press19kgs x1221kgs x1023kgs x823kgs x823kgs x8Incline DB Flys9kgs x10, 7kgs x69kgs x10, 7kgs x69kgs x10, 7kgs x6Great workout today. Think I need to work on my incline posture a bit as I seem to get a lot of front delt activation. Chest was buggered by the end though. Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 1, 2013 Author Report Share Posted May 1, 2013 Wednesday - BackBent-Over Rows20kgs x1560kgs x1260kgs x1070kgs x880kgs x660kgs x12Wide-Grip Pulldowns Superset Straight-Arm pulldowns105lbs x10, 45lbs x8120lbs x10, 45lbs x8135lbs x10, 45lbs x8Used the above to feel more lat activation on my next rowing exercises.Seated Machine Rows - Dropped the weight from previous sessions so I could focus on strict form. The range of motion is a lot shorter when you don't roll your shoulders forward lol.75lbs x1287.5lbs x10100lbs x10112.5lbs x10125lbs x10, 75lbs x6T-Bar Rows40kgs x1240kgs x1240kgs x1240kgs x12DB Rows25kgs x1025kgs x10 - I had an insane lower back pump at this point so ended up calling it quits. Great workout nonetheless Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 2, 2013 Author Report Share Posted May 2, 2013 Thursday - ArmsIncline DB Curls11kgs x1213kgs x1015kgs x815kgs x815kgs x815kgs x8DB Hammer Curls17kgs x817kgs x817kgs x817kgs x8Rope Curls22.5kgs x1227.5kgs x1231kgs x1036kgs x841kgs x6Preacher Machine22.5kgs x1022.5kgs x1022.5kgs x8Skull Crushers Superset Close-Grip Bench Press20kgs x12, 20kgs x1220kgs x12, 20kgs x1020kgs x10, 20kgs x1020kgs x8, 20kgs x10Rope Pushdowns31kgs x1031kgs x1031kgs x1031kgs x10 - Each set was stopped just short of failure.Tricep Extension Machine22kgs x1227.5kgs x1033kgs x836kgs x636kgs x6 Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 3, 2013 Author Report Share Posted May 3, 2013 Friday - Shoulders and TrapsDB Shoulder Press11kgs x1517kgs x1221kgs x1023kgs x823kgs x823kgs x819kgs x10DB Laterals Superset Single Arm DB Laterals11kgs x15, 7kgs x1211kgs x12, 7kgs x1011kgs x10, 7kgs x8Seated OHP Machine22.5kgs x1227.5kgs x1033kgs x833kgs x822.5kgs x8Face Pulls22.5kgs x1527.5kgs x1232kgs x1236kgs x1236kgs x12DB Shrugs17kgs x1525kgs x1530kgs x1030kgs x1030kgs x10BB Shrugs60kgs x1060kgs x1060kgs x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 9, 2013 Author Report Share Posted May 9, 2013 Thursday - Chest and CalvesFlat BB Bench Press 20kgs x2020kgs x2060kgs x1270kgs x870kgs x870kgs x660kgs x1060kgs x10Incline DB Bench Press11kgs x1521kgs x1025kgs x623kgs x821kgs x1019kgs x1017kgs x15Incline DB Flys9kgs x10x3Seated Chest Press44kgs x12, 22kgs x1244kgs x10, 22kgs x844kgs x8, 22kgs x10Seated Calf Raise20kgs x1540kgs x1240kgs x1240kgs x12Standing Calf Raise135lbs x12, bw x10135lbs x12, bw x8135lbs x12, bw x5Been a week since I've been in the gym and I haven't been very strict with the eats for the past month, so my body fatigued pretty damn quickly. Great workout nonetheless. Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 10, 2013 Author Report Share Posted May 10, 2013 Friday - Back and BicepsWide-Grip Pulldowns90lbs x12120lbs x12135lbs x12150lbs x8150lbs x8150lbs x8T-Bar Rows40kgs x1040kgs x1040kgs x10Neutral Grip Pulldowns105lbs x10120lbs x8120lbs x8120lbs x8Seated Machine Rows87.5lbs x15100lbs x12112.5lbs x10125lbs x887.5lbs x6Seated DB Curls11kgs x1213kgs x1015kgs x815kgs x815kgs x8DB Hammer Curls17kgs x817kgs x817kgs x8 Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 11, 2013 Author Report Share Posted May 11, 2013 Saturday - Shoulders and TrapsDB Shoulder Press9kgs x2017kgs x1221kgs x1023kgs x825kgs x625kgs x621kgs x6DB Side Laterals Superset Single Arm Laterals11kgs x15, 7kgs x813kgs x12, 7kgs x811kgs x12, 7kgs x89kgs x12, 7kgs x6Rear Delt Flys on Pec Dec32kgs x1232kgs x1232kgs x1232kgs x12Seated Chest Press Machine27.5kgs x1233kgs x1033kgs x10, 16kgs x8DB Shrugs Superset Upright Rows25kgs x12, 20kgs x1025kgs x12, 20kgs x1025kgs x12, 20kgs x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 27, 2013 Author Report Share Posted May 27, 2013 Monday - Chest and Tri'sFlat BB Bench Press20kgs x2060kgs x1270kgs x1075kgs x880kgs x580kgs x5Incline DB Bench Press17kgs x1225kgs x1025kgs x1025kgs x1025kgs x10Seated Chest Press60kgs x12, 33kgs x860kgs x10, 33kgs x6Flat DB Flys9kgs x1213kgs x1013kgs x107kgs x20Tricep Pushdowns41kgs x2054kgs x1260kgs x1054kgs x1050kgs x10Tricep Cable Extensions (Single Arm)18kgs x1018kgs x1018kgs x10 Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 28, 2013 Author Report Share Posted May 28, 2013 Tuesday - Back and BicepsWeight: 93kgsPull Upsbw x6bw x6bw x6bw x6bw x5Widegrip Pulldowns120lbs x12135lbs x10135lbs x10135lbs x10135lbs x10, 100lbs x6Seated Machine Rows100lbs x15125lbs x12150lbs x8150lbs x8150lbs x8, 75lbs x12Straight Arm Pulldowns41kgs x1041kgs x10Single Arm Cable Curls27.5kgs x10, 22.5kgs x827.5kgs x10, 22.5kgs x1027.5kgs x10, 22.5kgs x8BB 21s20kgs x120kgs x1 Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 30, 2013 Author Report Share Posted May 30, 2013 Thursday - Shoulders and TrapsSeated DB Shoulder Press11kgs x2017kgs x1521kgs x1025kgs x523kgs x823kgs x8, 11kgs x10Side Laterals Superset Single Arm Side Laterals11kgs x12, 7kgs x1211kgs x12, 9kgs x1011kgs x10, 9kgs x8Seated OHP Machine33kgs x1237.5kgs x8, 22.5kgs x637.5kgs x8, 22.5kgs x6Face Pulls32kgs x1236kgs x1241kgs x1041kgs x10BB Shrugs60kgs x1580kgs x1280kgs x1280kgs x12 Quote Link to comment Share on other sites More sharing options...
Merlin Posted May 31, 2013 Author Report Share Posted May 31, 2013 Friday - LegsLeg Press40kgs x2080kgs x20120kgs x20160kgs x16200kgs x10200kgs x10160kgs x10120kgs x12Leg Extensions70lbs x1290lbs x12110lbs x10110lbs x1090lbs x1070lbs x1270lbs x12SLDL's20kgs x1260kgs x1060kgs x1060kgs x10Seated Calf Raise20kgs x1540kgs x1240kgs x12Standing Calf Raise150lbs x12, bw x10150lbs x12, bw x10 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.