Merlin Posted June 5, 2013 Author Report Share Posted June 5, 2013 Nice long holiday. Back into it.Day four of being a non-smoker... bought a pack of smokes. f*ck.Wednesday - ChestFlat BB Bench Press20kgs x20x260kgs x1070kgs x1075kgs x575kgs x575kgs x575kgs x560kgs x10Incline DB Bench Press17kgs x1225kgs x825kgs x825kgs x8Incline DB Flys11kgs x8, 7kgs x811kgs x8, 7kgs x811kgs x8, 7kgs x8Seated Chest Press Machine44kgs x12, 22kgs x844kgs x12, 22kgs x6 Quote Link to comment Share on other sites More sharing options...
Merlin Posted June 6, 2013 Author Report Share Posted June 6, 2013 Thursday - Back and BicepsWidegrip Pulldowns100lbs x12135lbs x10150lbs x8165lbs x6165lbs x6, 100lbs x10Seated Machine Rows125lbs x10132.5lbs x8150lbs x6162.5 x6Bent Over Rows20kgs x2050kgs x1260kgs x1070kgs x870kgs x870kgs x860kgs x10Straight Arm Pulldowns45lbs x1045lbs x1045lbs x10Seated DB Curls15kgs x815kgs x815kgs x6DB Hammer Curls17kgs x817kgs x8 Quote Link to comment Share on other sites More sharing options...
Merlin Posted June 7, 2013 Author Report Share Posted June 7, 2013 Friday - Shoulders and TrapsSeated DB Shoulder Press9kgs x2017kgs x1221kgs x821kgs x821kgs x621kgs x6, 17kgs x6Military Press40kgs x1250kgs x850kgs x850kgs x8Side Laterals9kgs x1511kgs x1213kgs x1013kgs x10, 7kgs x6Rear Delt Flys27.5kgs x1236kgs x1241kgs x1046kgs x627.5kgs x12DB Front Raise9kgs x1011kgs x811kgs x8DB Shrugs25kgs x2030kgs x2030kgs x20 Quote Link to comment Share on other sites More sharing options...
Merlin Posted June 7, 2013 Author Report Share Posted June 7, 2013 Saturday - LegsSquats20kgs x20x260kgs x1060kgs x1070kgs x1075kgs x575kgs x575kgs x580kgs x5, 60kgs x10Leg Press80kgs x12120kgs x12160kgs x12200kgs x8, 160kgs x10Leg Extensions70lbs x1090lbs x10110lbs x10110lbs x8, 70lbs x6Seated Calf Raise40kgs x1540kgs x1540kgs x1540kgs x15 Quote Link to comment Share on other sites More sharing options...
Merlin Posted June 10, 2013 Author Report Share Posted June 10, 2013 Monday - Chest and Tri'sFlat BB Bench Press20kgs x2060kgs x1070kgs x875kgs x670kgs x870kgs x870kgs x6Incline DB Bench Press17kgs x1225kgs x825kgs x825kgs x8Incline DB Flys11kgs x1011kgs x1011kgs x1011kgs x10Seated Tricep Extension Machine27.5kgs x1233kgs x1038.5kgs x838.5kgs x633kgs x10Tricep Pushdowns41kgs x1245kgs x1251kgs x1254kgs x1254kgs x12 Quote Link to comment Share on other sites More sharing options...
Merlin Posted June 11, 2013 Author Report Share Posted June 11, 2013 Tuesday - Back and Bi'sBent-Over BB Rows20kgs x2060kgs x1265kgs x1070kgs x870kgs x870kgs x8Wide-Grip Pulldowns100lbs x12135lbs x10135lbs x10135lbs x10T-Bar Rows20kgs x1240kgs x1050kgs x850kgs x8Seated Machine Rows100lbs x12137.5lbs x12, 100lbs x6Seated DB Curls9kgs x1217kgs x617kgs x615kgs x8Standing DB Hammer Curls17kgs x819kgs x619kgs x6 Quote Link to comment Share on other sites More sharing options...
Merlin Posted June 17, 2014 Author Report Share Posted June 17, 2014 After a year of laziness and inconsistency, i'm stepping back into the gym.Height: 6ft Weight: 93kgsGoal - Lean mass. Gain some strength.Loving the time under tension philosophy as opposed to just throwing the weight up and down. I'm actually sweating at the gym now lol.Eats will be -Meal 1: Shake, fruitMeal 2: Tuna, RiceMeal 3: Chicken or Mince, KumaraMeal 4: Shake, fruitMeal 5: Whatever the hell I want. Minimum - 50g Protein, 50g Carb.Above is low on carbs but I wanna play with this for about a month to see how my body responds.Training will be - Bro splits. Try to hit each muscle twice a week. Monday was...Standing OHP - 5x5 with 2 or 3 warm up setsArnie Press - 12x4Side Raise - 20, 17, 15, 12Rope Pulls - 12-20x4Front Raise - 12, 10, 8, 6 Tuesday was...SLDL - 10x3Back Squat - 5x5 with a couple warm up setsLeg Press - 12, 12, 12, 12, 8, 12, 12Lunges - 10x3Seated Calf Raise - 20x4 Quote Link to comment Share on other sites More sharing options...
Merlin Posted June 23, 2014 Author Report Share Posted June 23, 2014 Eh... Didn't add weight to previous posts.Wednesday..Pull Ups, supet set straight arm pushdowns - 5x5, 12x5 @41kgDeadlifts - 10x1 @60kg, 8x1 @100kg, 5x1 @120kg, 3x1 @140kg, 1x1 @160kg, 8x1 @100kgBB Rows - 12x1 @60kg, 10x1 @70kg, 8x2 @80kgSeated Machine Rows - Various weights, pyramid, dropset... burnoutDB Shrugs - 20x4 @35kgSeated DB Curls - 12x4 @15kgThursday..BB Bench - 12x1 @60kg, 10x1 @70kg, 8x1 @80kg, 3x1 @85kg, 1x1 @90kg, 5x3 @70kgIncline BB - 12x1 @50kg, 10x1 @60kg, 8x3 @70kgIncline DB - 10x1 @25kg, 8x3 @30kgFriday..DB Press - 12x1 @11kg, 10x1 @21kg, 8x1 @23kg, 6x2 @25kgArnie Press - 10x4 @13kg, 15kg, 17kg, 17kgSide Raise - 20x1 @9kg, 15x2 @11kgFront Raise - 12x2 @11kgRope Pull - Various weights. Pyramid, dropsetRope Pushdowns - 12-15x3 @41kg, 50kg, 59kgSaturday..SLDL - 10x3 @60kgLeg Curls - 10x4 @40lbs, 50lbs, 60lbs, 70lbsBack Squat - 20x1 @20kg, 12x1 @60kg, 10x1 @70kg, 8x1 @80kg, 5x5 @90kgLeg Press - Went from 1pps up to 5pps, then back down again. Reps to failureSeated Calf Raise - 12-15x3 @50kg Quote Link to comment Share on other sites More sharing options...
Merlin Posted June 24, 2014 Author Report Share Posted June 24, 2014 Tuesday..Deadlifts - 12x1 @60kg, 10x1 @100kg, 5x1 @110kg, 5x1 @120kg, 3x1 @130kg, 8x3 @100kgLat Pulldowns - 12x1 @105lbs, 10x1 @120lbs, 8x1 @135lbs, 6x3 @150lbs, 100lbs, 60lbsMachine Rows - 15x1 @75lbs, 12x1 @105lbs, 10x1 @112lbs, 8x1 @125lbs, 6x1 @135lbsStraight arm pushdowns - 20x2 @41kgsSeated DB Curls - 8x1 @13kgs, 8x2 @15kgs Quote Link to comment Share on other sites More sharing options...
Merlin Posted October 20, 2014 Author Report Share Posted October 20, 2014 P-Log. Sat: 18/10/14BW: 94.5kgsLunges - Quick walk around the gym for W/UBack Squat - 20x10, 60x10, 80x5, 90x5, 100x5, 110x3, 120x2, 130x1, 140x0, 140x0, 135x1Deadlifts - 90x10x5Hanging Leg Raise | Crunches-----------------------------------------Keeping a log of Saturday fun day. Quote Link to comment Share on other sites More sharing options...
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