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26 - 1 - 15 Rest day as was held up all evening and couldnt make gym

 

27 - 1 -15

 

Back

 

Warm up - Treadmill 10 min

 

Chin ups  4 sets 10 reps 32kg assist

 

One arm dumbbell rows 4 sets 10 reps 15kg

 

Reverse grip pulldowns 4 sets 12 reps 39kg

 

Bent over barbell rows 4 sets 8 reps 20kg

 

Dumbbell side bends 4 sets 20 reps 15kg

 

Cheers Daniel

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How long does it take to get through your workouts?

 

Seems like there might be more room to push yourself a little harder, im mean 15kg DB side bends? Cmon!!, you look like you could go a bit heavier than that im not saying go and grab a couple of 50`s :-x

 

unless you suffer from injuries etc, im sure there is room there for more!!

 

Just my 2c :-)

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How long does it take to get through your workouts?

 

Seems like there might be more room to push yourself a little harder, im mean 15kg DB side bends? Cmon!!, you look like you could go a bit heavier than that im not saying go and grab a couple of 50`s :-x

 

unless you suffer from injuries etc, im sure there is room there for more!!

 

Just my 2c :-)

 

This

It should be hard, but manageable

hard enough that you couldnt do a whole lot more

but easy enough that you can do what you're aiming to do

test the waters increase weight on all lifts until you're near your limit

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How long does it take to get through your workouts?

 

Seems like there might be more room to push yourself a little harder, im mean 15kg DB side bends? Cmon!!, you look like you could go a bit heavier than that im not saying go and grab a couple of 50`s :-x

 

unless you suffer from injuries etc, im sure there is room there for more!!

 

Just my 2c :-)

 

This

It should be hard, but manageable

hard enough that you couldnt do a whole lot more

but easy enough that you can do what you're aiming to do

test the waters increase weight on all lifts until you're near your limit

 

 

Cheers for the advice guys, and yeah i realise my weights are abit light, but im just testing the waters and will bump them up.

 

Cheers

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29-1-15

 

Warmup rowing machine 10min

 

Close grip bench press 5 sets 6 reps 25kg

 

Standing barbell curls 5 sets 6 reps 25kg

 

Skull crushers 4 sets 10 reps 17.5kg

 

Incline dumbbell curls 4 sets 10 reps 12.5kg/2

 

Tricep cable press 3 sets 15 reps 36kg

 

Preacher curls 4 sets 8 reps 20kg

 

Was completely stuffed after this tonight, and working 12 hour days with a pretty physical job (heavy diesel truck mechanic) takes alot of my energy.

 

Cheers Daniel 

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30 - 1 - 15

 

Warm up treadmill 10min

 

Back Squats 4 sets 8 reps 60kg

 

Leg press 4 sets 10 reps 150kg

 

Leg curls 5 sets 8 reps 40kg

 

Leg extensions 5 sets 8 reps 40kg

 

Calf raises 4 sets 10 reps 40kg

 

Cheers Daniel

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31-1-15

 

Warmup treadmill 10min

 

Bench Press 4 sets 6 reps 30kg (5kg up from last week)

 

Incline dumbbell press 4 sets 8 reps 15kg/2

                                    1 set 3 reps 20kg/2 (failed)

 

Flat dumbbell flies 4 sets 12 reps 10kg/2 (incredibly hard)

 

Dumbbell pullovers 4 sets 15 reps 20kg (5kg up from last week)

 

Cable crunches 3 sets 15 reps 45kg (20kg up from last week)

 

Incline sit ups 3 sets 20 reps

 

Feeling the burn, feeling great.

 

Cheers Daniel

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1 - 2 - 15

 

Warm up treadmill 10 min

 

Deadlifts 4 sets 6 reps 40kg (first time)

 

Military press 4 sets 6 reps 30kg (first time)

 

One arm dummbell rows 4 sets 10 reps 20kg (+5kg)

 

Reverse grip pull downs 4 sets 12 reps 45kg (+6kg)

 

Barbell bent over rows 4 sets 8 reps 25kg (+5kg)

 

Bent over laterals 4 sets 10 reps 10kg/2 (first time)

 

Weights going up from last week, not alot but still and increse

 

Cheers Daniel

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2 - 2 - 15

 

Treadmill 10 min warm up

 

Close grip bench press 5 sets 6 reps 25kg

 

Standing Barbell curls 5 sets 6 reps 30kg

 

Skull crushers 4 sets 10 reps 20kg

 

Incline dumbbell curls 4 sets 10 reps  12.5kg/2

 

Tricep cable press 3 sets 15 reps 45kg

 

Preacher curls 4 sets 8 reps 20kg

 

Overhead cable curs 4 sets 10 reps 23kg/2

 

Dunno if anyone reading this anymore but its just becoming second nature to post it up each workout hahah

 

cheers Daniel

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Im following this one

I reckon you can do more on cg bench if you're curling 30

 

Hey maccas, cheers for your reply bro, at the moment my bp sucks, and im struggleing with 30kg, shits wobbling all over the show. hopefully just keep at it though.

 

3 - 2 - 15

 

Treadmill 10 min

 

Back Squats 4 sets 8 reps 60kg ( cant put more weight on, struggling)

 

Leg press 4 sets 10 reps 175 kg ( 20kg up)

 

Calf Raises 4 sets 10 reps 40kg

 

Felt blah as and couldnt really commit to it, big day at work.

 

4 - 2 - 15

 

Treadmill 10 min

 

Bench Press 4 sets 6 reps 30kg ( stuck here, wobbly shit)

 

Incline dumbbell press 4 sets 8 reps 15kg/2

 

Flat dumbbell flies 4 sets 10 reps 10kg/2

 

Dumbbell pullovers 4 sets 15 reps 20kg

 

Cable crunches 3 sets 15 reps 50kg (5kg up)

 

Incline sit ups 3 sets 20 reps

 

Cheers Daniel

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5 - 2 - 15

 

Rest Day

 

6 - 2 - 15

 

Treadmill 10 min (5 min walk 5 min run)

 

Military press 4 sets 6 reps 30kg

 

Deadlift 4 sets 6 reps 60kg (20kg up)

 

One arm dummbell rows 4 sets 10 reps 20kg

 

Reverse grip lat pulldowns 4 sets 12 reps 60kg (+15kg)

 

Barbell bent over rows 4 sets 8 reps 30kg (+5kg)

 

Bent over laterals 4 sets 10 reps 10kg/2

 

Incline sit ups 3 sets 20 reps

 

Im fucked!!!

 

Cheers Daniel

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7 - 2 - 15

 

Treadmill 10 min (5 min walk 5 min run)

 

Close grip bench press 5 sets 6 reps 30kg (+5kg)

 

Bench press 5 sets 6 reps 35kg (+5kg)

 

Standing Barbell Curls 5 sets 6 reps 30kg (+5kg)

 

Skull crushers 4 sets 10 reps 22.5kg (+2.5kg)

 

Incline dumbbell curls 4 sets 10 reps 15kg/2 (+5kg)

 

Tricep Cable press 3 sets 15 reps 45kg

 

Preacher curl 4 sets 8 reps 30kg (+10kg)

 

Overhead cable curl 4 sets 10 reps 23kg/2

 

Incline sit ups 3 sets 20 reps

 

Brought some gloves/wrist wraps, as have previous wrist injury. Feel heaps better and lifts went up in weight because no pain.

 

Cheers Daniel

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Been away for work for the week, so just been hitting heaps of cardio at the hotel gym, home now so back into it.

 

Cheers Daniel

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3 Year bump... just getting back into the gym after some drastic life changes. Body fat is at the lowest I’ve ever had, so least I’m not a porker starting again this time. 

 

Will try be more active here and post some shit...

 

cheers Daniel

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