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Back/shoulder day

 

Lat fly

12x30

8x45kg

7x50kg

8x45kg

6x45kg

6x45kg, 4x35, 6x35kg, 8x25kg

 

Conventional deadlifts (volume session)

12x60kg

12x70kg

12x80kg

10x90kg

8x100kg

12x70kg

 

dB ohp 

5x22kg

4x22kg

7x20kg

6x20kg

7x20kg

6x20kg

 

6xmachine rows 

8x56kg

7x56kg

6x56kg

8x56kg

8x56kg

7x63kg, 6x56kg, 8x49kg, 8x 42kg

Superset with

6xfacepulls

10x40kg

12x40kg

10x45kg

10x45kg

4x60kg, 8x50, 8x45, 10x40kg

 

8xlat pulldowns

8x63kg c

8x56kg w

6x70kg c

8x57kg w

7x63kg c

6x56kg w

5x70kg, 3x56kg 8x49kg, 8x42kg c

6x63kg, 8x49, 6x 42, 10x35kg w

 

4xrear delt fly's 

12x60kg

11x65kg

7x70kg

9x70kg

 

6xiso rows 

8x2 plates (e)

8x2 plates e

8x2 + 1/4 plates e

8x2 + 1/4 plates e

8x2 + 1/4 plates e

8x2 + 1/4 plates e

 

6xpullups

6xbw close 

6xbw w

6xbw w 

6xbw c

6xbw w

5xbw w

Superset with 6xshrugs 

12x26kg e

12x30kg e

12x30kg e

10x30kg

12x26kg

 

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Chest/arm day 

Bw morning 66.0kg

6xmachine curls

8x40kg

6x45kg

6x45kg

6x45kg

8x40kg

5x50kg, 4x40kg, 6x30kg, 12x20kg

 

6x flat bench ( bar turned out to be 22.5kg, wondered why I was feeling weak lol)

12x42.5kg

7x52.5kg

4x57.5kg

5x52.5kg

6x52.5kg

5x52.5kg

 

6x dB flat bench

12x20kg e

8x22kg e

6x24kg e

5x24kg e

6x24kg e

 

5xwide grip curls 

8x27.5kg

7x27.5kg

7x27.5kg

7x27.5kg

6x27.5kg

 

5xclose grip curls 

8x27.5kg

8x27.5kg

8x27.5kg

8x27.5kg

7x27.5kg

 

5x decline bench

12x40kg

8x45kg

6x50kg

4x55kg

6x50kg

 

5xtricep pushdowns (bar) outside machine

12x25kg

10x30kg

6x35kg

6x35kg

6x30kg

 

5xtricep pulldowns inside machine

8x45kg

6x50kg

8x45kg

8x45kg

12x40kg

 

5x pec fly

12x60kg 

10x65kg

8x70kg e

6x75kg e

3x80kg, 6x50kg drop

 

6x skull crusher's 

12x20kg

12x20kg

12x20kg

6x25kg

6x25kg

6x25kg

 

5xincline seated hammer curls

10x12kg e

7x12kg e

6x14kg e

5x14kg e

7x12kg e

 

5x tricep pushdowns

12x70kg

12x70kg

9x79kg

6x88kg

6x97kg, 5x70kg, 6x63kg

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Back/shoulder/chest day (went with some mates)

 

5xflat bench press 

12x40kg

8x50kg

4x55kg

2x60kg

6x50kg

 

6xdeadlifts

12x60kg

12x80kg

9x100kg 

5x100kg

12x60kg

12x80kg

 

6xdb ohp

8x20kg e

7x20kg e

6x20kg e

7x20kg e

6x20kg e

8x20kg e

 

8xlat pulldowns

6x70kg c

8x56kg w

8x63kg c

8x56kg w

7x63kg c

8x56kg w

6x70kg, 8x56kg, 8x56kg

6x63kg, 6x49kg, 8x42kg, 8x35kg

 

6xrows

6x63kg w

8x56kg w

8x56kg w

8x56kg s

8x56kg c

8x63kg c, 6x 56kg, 6x49kg, 8x42kg

 

6xfacepulls

12x45kg

12x50kg

12x50kg

11x55kg

11x55kg

 

6xiso rows

12x1.5 plates e

12x1.75 plates 

12x2 plates e

4x3 plates 

8x2.5 plates e

6x2.5 plates e

 

4xrear delt fly's 

12x60kg

12x65kg

8x70kg

6x75kg

 

5xincline bench 

8x40kg

3x50kg

5x45kg

8x40kg

9x40kg

 

6xpullups

6xbw c

7xbw w

7xbw c

6xbw w

6xbw c

6xbw w

 

 

 

 

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Just realised, I hit legs and abs Tuesday but forgot to log

 

Bw morning : 67.3kg

Chest/arm day

6xflat bench

12x40kg

8x50kg

6x55kg

4x60kg

8x50kg

6x50kg

 

6xdb bench

7x24kg e

6x24kg e

6x24kg e

6x24kg e

5x24kg e

7x22kg e

 

 

6xmachine curls 

10x40kg

6x45kg

6x45kg

6x45kg

8x40kg

5x50kg, 6x40kg, 8x30kg, 10x20kg

 

5xdecline bench

12x40kg

8x50kg

3x55kg 

3x55kg

6x50kg

 

5x wide grip BB curls

8x27.5kg

8x27.5kg

8x27.5kg

8x27.5kg

9x27.5kg

 

5xclose grip BB curls

8x27.5kg

9x27.5kg

9x27.5kg

8x27.5kg

8x27.5kg

 

5xtricep pulldowns (bar)

10x45kg

8x50kg

8x55kg

6x60kg

8x45kg

 

5xtricep pulldowns (rope)

12x40kg

8x45kg

6x50kg

8x45kg

6x60kg, 6x50kg, 8x40kg, 10x30kg

 

5xchest fly's

12x60kg

12x65kg

9x70kg 

6x75kg

5x80kg, 8x50kg

 

5xskull crusher's

10x25kg

7x25kg

6x25kg

7x25kg

6x25kg

 

4xincline hammer curls 

7x14kg e

6x14kg e

7x12kg e

6x12kg e

 

2xseated curls

6x12kg e

6x12kg e

 

5xtricep pushdowns 

12x61kg

12x70kg

8x79kg

6x88kg

6x97kg

 

5x l sit raises

20xbw+5kg

20xbw+5kg

20xbw+5kg

20xbw+5kg

 

5xweighted situps

12xbw+20kg

12xbw+20kg

20xbw+20kg

20xbw+20kg

12xbw+20kg

 

6xrussian twists 

20xbw+10kg

20xbw+10kg

15xbw+20kg

17xbw+20kg

15xbw+20kg

15xbw+20kg

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Leg day 

Bw morning: 67.4kg

 

Sumo deadlift

12x60kg

12x80kg

6x100kg

4x110kg

6x100kg

6x100kg

 

Back sqauts

10x60kg atg

8x65kg atg 

6x70kg first few reps atg

3x80kg

f*ck it, let's pr 

1x100kg

6x65kg atg 

 

Calf raises

12xbw + 61kg

12xbw+70kg

12xbw+79kg

12xbw+88kg

8xbw+97kg

7xbw+115kg, 8x 97kg, 10x70kg, 12x51kg

 

6xleg press + calf press

12x 140kg

12x140kg

12x160kg

12x160kg

8x180kg

8x180kg

 

6xleg extensions

12x70kg

12x77kg

12x84kg

11x91kg

8x98kg

8x105kg, 8x91kg, 10x70kg, 12x56kg

 

6xlying leg curls

12x40kg

12x45kg

7x50kg

6x50kg

6x50kg

8x50kg, 6x40kg, 12x30kg,8x20kg

 

5xabductors

12x100kg

12x100kg

12x100kg

12x100kg

12x100kg

 

5xinductors

12x100kg

12x100kg

12x100kg

12x100kg

12x100kg

 

4xseated leg curls

12x56kg

12x63kg

12x70kg

12x77kg

 

4xseated calf raises 

9xbw+60kg

8xbw+60kg

9xbw+60kg

12xbw+60kg

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deadlifts (trying to limit warmup volume)

6x60kg

6x80kg

6x100kg

6x100kg

6x100kg

12x80kg

 

db ohp 

7x22kg e

6x22kg e

7x22kg e

6x22kg e

5x22kg e

7x20kg

 

Iso rows

8x2 plates e

8x2 plates e

8x2 plates e 

8x2.5 plates e

8x2.5 plates e

8x2.5 plates e

 

Lat pulldowns 

8x63kg c 

6x63kg w

6x70kg c

8x56kg w

7x63kg c

7x56kg e

5x70kg, 6x 56kg, 8x49kg, 10x35kg

6x63kg, 8x49kg, 10x35kg, 12x28kg

 

Machine rows (wide grip)

8x56kg

8x56kg

6x63kg

7x56kg

 

Machine rows (close grip)

8x56kg 

6x63kg

6x63kg

5x70kg, 6x56kg, 8x49kg, 6x42kg

 

Face pulls

12x45kg

12x50kg

8x50kg

12x40kg

14x40kg

8x45kg, 12x40kg, 8x35kg, 12x30kg

 

Rear delt fly's

12x60kg

12x65kg

11x70kg

6x75kg

 

lat raises 

12x30kg

12x35kg

7x40kg

6x40kg

12x35kg

 

Pullups

6xbw w

6xbw w

6xbw w

6xbw c

6xbw c

6xbw c

 

 

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6xmachine curls

10x40kg

6x45kg

6x45kg

6x45kg

6x45kg

10x40kg

6x50kg, 7x35kg, 4x30kg

 

Flat BB bench 

12x40kg

8x50kg

6x55kg

4x60kg

4x60kg

8x50kg

 

Flat dB bench

8x24kg

8x24kg

6x24kg 

6x24kg

6x24kg

6x24kg

 

5xclose grip BB curls

8x27.5kg

8x27.5kg

8x27.5kg

8x27.5kg

8x27.5kg

 

5xwide grip BB curls 

8x27.5kg 

8x27.5kg

8x27.5kg

8x27.5kg

8x27.5kg

 

5xincline bench 

8x40kg

4x50kg

6x45kg

8x40kg

9x40kg

 

5xtricep pulldowns (rope)

12x45kg

8x50kg

6x55kg

8x55kg

7x50kg

 

5xtricep pulldowns (v bar)

6x35kg

10x50kg

10x55kg

6x60kg

8x65kg

 

5xpec fly

12x60kg

12x65kg

9x70kg

6x75kg

6x80kg

 

4xseated hammer curls

6x14kg e

6x14kg e

5x14kg e

6x12kg e

 

3x seated curls 

6x12kg e

6x12kg e 

5x12kg e

 

Skull crusher's

10x25kg

10x25kg

8x25kg

8x25kg

8x25kg

 

Seated dips

12x61kg

12x70kg

11x79kg

9x88kg

9x97kg, 4x79kg, 10x52kg

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Posting for yesterday
Bw morning 67.8kg

 

Chest/arms

Flat barbell bench

12x40

8x50

4x60

1x65

3x60

6x50

 

Flat dumbbell bench

10x24kg e

6x26kg e

6x26kg e

4x26kg e

8x24kg e

8x24kg e 

 

Seated Machine curls

8x40kg

8x40kg

6x45kg

8x40kg

10x40kg

6x50kg

 

Decline Bench

12x40kg

6x50kg

4x55kg

2x60kg

4x50kg

 

Wide grip barbell curls

8x27.5kg

8x27.5kg

8x27.5kg

8x27.5kg

9x27.5kg

 

Tricep pulldowns (rope)

12x50kg

8x55kg

10x55kg

8x60kg

10x55kg

 

Tricep pulldowns (bar)

10x55kg

10x55kg

7x60kg

10x55kg

12x50kg

 

Chest Flies

12x60kg

9x65kg

7x70kg

12x60kg

 

Curls (wide grip)

9x27.5kg

9x27.5kg

8x27.5kg

8x27.5kg

8x27.5kg

 

Skull crushers

8x25kg

10x25kg

8x25kg

12x20kg

12x20kg

12x20kg

 

Seated incline hammer curls

6x14kg

7x14kg

6x14kg

8x12kg

 

Seated curls

7x12kg

6x12kg

8x10kg

8x10kg

8x10kg

 

Seated dips

12x70kg

12x79kg

9x88kg

9x97kg

12x88kg

 

L sit raises

20xbw

20xbw

20xbw

20xbw20xbw

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Back/shoulder day

 

Conventional deadlifts

6x60kg

6x80kg

6x100kg

6x100kg

6x100kg

6x80kg

 

Shoulder press

7x22kg e

7x22kg e

6x22kg e

8x20kg e

7x20kg e

6x20kg e

 

Iso rows

12x1.5 plates e

12x2 plates e

12x2 plates e

12x2 plates e

12x2 plates e

12x2 plates e

 

Lat pulldowns

6x70kg close

10x56kg wide

8x63kg c

9x56kg w

8x63kg c

 

Machine rows (close grip)

8x63kg

10x63kg

10x63kg

8x63kg

10x63kg

 

Machine rows (wide grip)

10x56kg

10x56kg

8x56kg

8x56kg

8x56kg

 

Facepulls

12x45kg

12x50kg

12x40kg

12x40kg

12x40kg

12x40kg

 

Rear delt flys

12x60kg

11x65kg

11x65kg

11x60kg

12x50kg

 

Lat raises

12x30kg

12x35kg

7x40kg

9x35kg

12x30kg

(superset with ) shrugs

12x28kg e

10x28kg e

12x28kg e

8x28kg e

8x28kg e

Pullups

6xbw c

6xbw c

6xbw c

6xbw w 

6xbw w

6xbw w

 

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Back/shoulder day

 

Conventional deadlifts

6x60kg

6x80kg

6x100kg

8x100kg

3x110kg

6x100kg

 

dB shoulder press

6x22kg e

6x22kg e

6x22kg e

7x20kg e

7x20kg e

7x20kg e

 

Iso rows

12x2 plates e

12x2 plates e

8x2.5 plates e

8x2.5 plates e

6x3 plates e

12x2 plates e

 

Lat pulldowns

7x70kg c

10x56kg w

8x63kg c

9x56kg w

7x63kg c

8x56kg w

6x63kg, 8x49kg, 10x35kg c

5x63kg, 6x49kg, 12x35kg w

 

Machine cable rows c

10x63kg

9x63kg

8x63kg

10x63kg

8x63kg 

 

Machine grip cable rows w

9x56kg

10x56kg

10x56kg

10x56kg

8x60kg 

 

Facepulls

12x40kg

12x40kg

12x45kg

12x40kg

12x40kg

8x45kg, 12x30kg, 13x20kg

 

Rear delt fly's

12x60kg

12x65kg

11x65kg

10x65kg

11x60kg 

 

Lat raises

12x35kg

12x35kg

9x40kg

12x35kg

10x35kg

 

Shrugs

10x30kg e

12x30kg e

12x30kg e

12x30kg e

12x30kg e

Pullups

6xbw c

6xbw w

6xbw c

6xbw w

6xbw c

6xbw w

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Chest/arm day 

 

Flat BB bench 

10x40kg paused

8x50kg paused 

5x60kg 

4x60kg

5x60kg

4x60kg

 

Flat dB bench

8x24kg e

7x26kg e

5x26kg e

6x24kg e

8x24kg e

8x24kg e

 

Machine curls 

12x40kg

10x40kg

7x45kg

9x40kg

10x40kg

6x50kg, 8x35kg, 10x 35kg, 12x30kg

 

Incline bench

8x40kg

9x40kg

5x50kg

10x40kg

6x45kg

 

Close grip curls

10x27.5kg

8x27.5kg

10x27.5kg

9x27.5kg

12x27.5kg

 

Wide grip curls

8x27.5kg

8x27.5kg

10x27.5kg

8x27.5kg

8x27.5kg

 

Tricep rope pulldowns

12x50kg

8x55kg

10x55kg

9x60kg

10x55kg

 

Tricep bar pulldowns 

12x55kg

12x60kg

8x65kg

6x70kg

6x65kg

 

Chest fly's

7x56kg

7x56kg

7x56kg

8x56kg

7x56kg

7x56kg

 

Skull crusher's

8x25kg

10x25kg

8x25kg

8x25kg

8x25kg

6x25kg

 

Seated incline hammer curls

8x14kg e

10x14kg e

7x14kg e

12x12kg e

 

Seated curls

10x12kg e

8x12kg e

7x12kg e

10x10kg e

10x10kg e

 

Seated dips

12x70kg

12x79kg

9x88kg

9x97kg

9x97kg

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Leg day

Just realised the last one didn't post, rip

Sumo deadlift

6x60kg

6x80kg

6x100kg

3x110kg

6x100kg

7x100kg

 

Sqauts

8x60kg

6x70kg

6x80kg

6x80kg

6x70kg

6x65kg

 

Hack sqauts 

12x60kg

12x100kg

12x100kg

12x100kg

12x100kg

10x100kg

 

Calf raises

10x50kg + bw

10x50kg + bw

10x50kg + bw

10x50kg + bw

10x50kg + bw

10x50kg + bw

 

Leg extensions

12x70kg

12x77kg

12x84kg

12x91kg

8x98kg

6x105kg, 6x70kg, 6x49kg

 

Leg curls

12x30kg

12x35kg

12x40kg

12x45kg

8x50kg

10x50kg, 6x50kg, 8x40kg, 10x30kg, 12x20kg

 

Abductors

16x100kg

16x100kg

16x100kg

16x100kg

16x100kg

 

Adductors

16x100kg

16x100kg

16x100kg

16x100kg

16x100kg

 

Leg curls

12x56kg

12x64kg

12x70kg

12x77kg

 

Calf raises

12x70kg

12x79kg

12x88kg

12x97kg

12x106kg

12x115kg

 

Ab raises

20xbw

20xbw

20xbw

20xbw

20xbw

 

Russian twists 

20xbw + 10kg

20xbw + 10kg

20xbw + 10kg

20xbw + 10kg

20xbw + 10kg

20xbw + 10kg

 

3x dragon raises (bw)

 

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 Back / shoulder day

 

 

Conventional deadlifts

6x60kg

6x80kg

6x100kg

4x110kg

8x100kg

 

BB ohp

6x40kg

5x40kg

5x40kg

8x35kg

 

dB ohp 

6x22kg e

7x22kg e

5x22kg e

8x20kg e

 

Iso row

12x2 plates e

12x2 plates e

10x2.5 plates e

10x2.5 plates e

12x2 plates e

12x2 plates e

 

Lat pulldowns

8x70kg c

9x56kg w 

9x63kg c

9x56kg w

9x63kg c

8x56kg w

7x63kg, 8x49kg, 12x35kg c

5x63kg, 8x49kg, 12x35kg w

 

Seated cable row (wide grip)

12x56kg 

8x56kg

8x56kg 

8x56kg

12x49kg

 

Seated cable row (close grip)

8x56kg

10x56kg

9x56kg

10x56kg

7x63kg

 

 

Facepulls

10x45kg

10x45kg

12x40kg

12x40kg

12x40kg

 

Rear delt fly

12x60kg

12x65kg

11x65kg

11x65kg

 

 

Lat raises

12x35kg

12x35kg

10x40kg

12x35kg

 

T bar rows

7x60kg

8x55kg

8x50kg

8x50kg

 

Pullups

6xbw w

6xbw c

6xbw w

6xbw c

6xbw w

6xbw c

 

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Chest/arm day

 

Flat bench

12x40kg

8x50kg

5x60kg

5x60kg

5x60kg

8x50kg

 

dB bench

8x24kg e

8x26kg e

8x26kg e

4x28kg e

6x26kg e

8x24kg e

 

 

Machine curls 

12x35kg 

10x40kg

7x45kg

10x40kg

10x40kg

 

Decline bench

12x40kg

8x50kg

5x50kg

4x50kg

7x50kg

8x50kg

 

Wide grip curls

10x25kg

12x25kg

12x25kg

12x25kg

10x25kg

 

Close grip curls

12x25kg

12x25kg

10x25kg

10x25kg

10x25kg

 

Machine flies 

12x60kg

12x60kg

9x65kg

6x70kg

6x65kg

9x60kg

 

Tricep pulldowns (rope)

10x50kg

10x55kg

6x60kg

8x55kg

9x55kg

 

Tricep pushdowns ( bar)

6x60kg

10x55kg

12x55kg

7x65kg

7x70kg

8x65kg

 

Skull crusher's 

12x35kg

10x25kg

8x25kg

12x25kg

8x25kg

6x25kg

 

Incline hammer curls

8x14kg e

10x14kg e

7x14kg e

12x12kg e

 

Seated curls

12x10kg e

12x10kg e

12x10kg e

12x10kg e

8x12kg e

8x12kg e

 

Seated dips

12x61kg

12x70kg

12x79kg

11x88kg

9x97kg

6x105kg, 6x70kg, 6x56kg

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Leg day

Sumo deadlifts

6x60kg

6x80kg

6x100kg

1x110kg

1x120kg

6x100kg

 

Sqauts 

8x60kg

6x80kg

6x80kg

8x70kg

8x70kg

8x60kg

 

Leg extensions 

12x70kg

12x77kg

12x84kg

12x91kg

10x98kg

10x105kg, 6x70kg, 6x49kg, 8x21kg

 

Calf raises

12x70kg

12x79kg

12x88kg

12x97kg

12x105kg

 

Leg curls

12x35kg

12x40kg

12x45kg

12x50kg

8x55kg, 6x45kg, 8x35kg, 12x25jg

 

Hack sqauts

12x60kg

12x100kg

12x100kg

12x120kg

8x140kg

8x140kg

 

Hip thrusts

12x100kg

8x140kg

8x140kg

8x140kg

 

Bench (because Danny is retarded)

12x40kg

8x50kg

4x60kg

 

Calf raises

8x40kg + bw

9x40kg+bw

8x40kg+bw

9x40kg+bw

10x40kg+bw 

 

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Back/shoulder day

 

Deadlift

8x60kg

8x80kg

6x100kg

4x110kg

8x100kg

6x100kg

 

Ohp 

6x40kg

7x40kg

6x40kg

6x40kg

 

dB ohp

6x22kg

5x22kg

10x20kg

9x20kg

 

Lat pulldown

8x70kg c

10x56kg w

5x70kg c

9x56kg w

8x63kg c

8x56kg w

8x63kg, 6x49kg, 12x 35kg 12x28kg c

7x63kg, 8x49kg, 12x 35kg 12x28kg w

 

Rows (close grip)

12x56kg

10x63kg

10x63kg

8x63kg

 

Rows (wide grip)

10x56kg

8x56kg

8x56kg

8x56kg

12x49kg

 

Facepulls

12x540kg

12x45kg

10x50kg

12x45kg

12x40kg

12x45kg, 35kg, 25kg

 

Iso rows

12x2 plates e

12x2.5 plates e

12x3 plates e

12x2.5 plates e

12x2.5 plates e

12x2 plates e

 

Rear delt fly's

12x60kg

12x65kg

10x70kg

12x65kg

 

Lat raises

12x35kg

12x40kg

10x45kg

12x40kg

10x40kg

 

Shrugs

12x30kg e

12x30kg e

12x30kg e

12x30kg e

12x30kg e

 

T bar rows

8x2 plates 

10x1.5 plates 

10x1.5 plates 

12x1 plate

 

6x6xbw pullups

 

L sit raises

20xbw

20xbw

20xbw

20xbw

20xbw

 

Russian twists

20xbw +10kg

20xbw +10kg

20xbw +10kg

20xbw +10kg

20xbw +10kg

 

6xbw dragon flags

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Bw morning : 66.5kg

 

Flat bench

12x60kg

8x50kg

6x60kg

5x60kg

6x60kg

 

8x50kg paused + lifted legs

dB bench

8x24kg e

8x26kg e

8x26kg e

7x26kg e

6x26kg e

8x24kg e

 

Machine curls

12x40kg

8x45kg

9x45kg

8x45kg 

6x50kg

 

Incline bench

10x40kg

7x50kg

6x50kg

4x50kg

7x45kg

10x40kg

BB curls

11x25kg 

10x25kg

9x25kg

9x25kg

10x25 kg 

 

Close grip BB curls

10x25kg

10x25kg

9x25kg

10x25kg

10x25kg

 

Tricep pulldowns (rope)

12x50kg

11x55kg

6x60kg

11x55kg

12x55kg

 

Tricep pulldown (bar)

12x60kg

8x65kg

6x70kg

10x65kg

10x65kg, 12x50kg, 8x30kg

 

Pec fly's

12x60kg

10x65kg

7x70kg

10x65kg

11x60kg

 

Skull crusher's 

12x20kg

12x25kg

8x25kg

7x25kg

7x25kg

12x20kg

 

Incline hammer curls

8x14kg e

10x14kg e

8x14kg e

12x12kg e

 

Seated curls

8x12kg e

8x12kg e

6x12kg e

12x10kg e

11x10kg e

 

Tricep pushdowns

12x70kg

12x79kg

9x88kg

8x106kg

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Back/shoulder day

 

Conventional deadlifts

6x60kg

6x80kg

8x100kg

1x120kg

8x100kg

9x100kg

 

BB ohp

6x40kg

6x40kg

4x45kg

6x40kg

 

BB ohp

6x22kg e

6x22kg e

10x20kg e

10x20kg e

 

Iso rows

12x2 plates e

12x2.5 plates e

10x3 plates e

12x2.5 plates e

12x2.5 plates e

 

Close grip lat pulldowns

8x70kg

7x70kg

6x70kg

9x63kg

8x63kg, 6x49kg, 6x42kg, 12x28kg

 

Wide grip lat pulldowns

9x56kg

10x56kg

6x63kg

7x56kg

7x63kg, 12x42kg, 12x35kg

 

Cable Rows (close grip)

12x56kg

8x63kg

7x63kg

8x63kg

 

Cable rows (wide grip)

10x56kg

9x56kg

10x56kg

8x56kg

 

Kneeling facepulls 

12x45kg

11x50kg

10x50kg

10x50kg

12x45kg

12x45kg, 13x35kg, 12x30kg

 

Rear delt fly's

12x60kg

12x65kg

11x70kg

8x75kg 

 

Lat raises 

12x30kg

12x35kg

12x40kg

8x45kg

9x40kg

 

Barbell shrugs 

12x60kg 

6x100kg

8x80kg

11x80kg

 

8x6xbw pullups

 

T bar rows

12x1.5 plates 

12x2 plates 

8x2.5 plates 

12x2 plates 

10x2 plates

 

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Chest/arm day

Bw: 67kg

Flat bench 

12x40kg

8x50kg

6x60kg

6x60kg

5x60kg

8x50kg 

 

Incline bench 

10x40kg

6x50kg

6x50kg

5x50kg

7x45kg

9x45kg

 

Machine Arm curl 

12x35kg

12x40kg

12x45kg

9x45kg

12x40kg

8x45kg

 

dB press

8x24kg e

8x26kg e

7x26kg e

6x26kg e

6x26kg e

8x24kg 

 

Machine cable curls

12x40kg

10x45kg

7x50kg

9x45kg

12x40kg

12x40kg, 12x30kg, 7x20kg

 

Tricep pushdowns (bar)

12x60kg

12x65kg

9x70kg

12x65kg

12x60kg

 

Tricep pushdown (rope)

12x50kg

12x55kg

7x60kg

12x55kg

 

Pec fly (machine)

12x60kg

11x65kg

7x70kg

8x65kg

8x60kg

 

Wide grip cable curls

12x40kg

12x45kg

9x40kg

10x35kg

9x35kg

 

Tricep pushdown

12x70kg

12x79kg

8x88kg

8x97kg

 

 

Seated incline hammer curls 

7x14kg e

7x14kg e

6x14kg e

8x12kg e

 

Seated curls 

10x12kg e

8x12kg e

7x12kg e

7x12kg e

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Leg day 

Bw morning:68kg

 

Sumo deadlift

6x60kg

6x80kg

8x100kg

1x120kg

8x100kg

8x100kg

 

Sqauts

8x60kg

6x70kg

6x80kg

6x80kg

5x80kg

8x70kg

 

Hack sqauts

12x60kg

12x100kg

8x120kg

8x120kg

12x100kg

12x100kg

 

Leg extensions

12x70kg

12x77kg

12x84kg

11x91kg

11x98kg

10x105kg, 6x 70kg, 6x 56kg, 6x28kg

 

Calf raises 

12xbw+56kg

12xbw+61kg

12xbw+70kg

12xbw+79kg

12xbw+88kg, 7xbw+70kg, 8xbw+49kg

 

Leg curls

12x35kg

12x40kg

12x45kg

11x50kg

6x60kg, 6x40kg, 8x35kg, 7x30kg

 

Abductors 

16x100kg

16x100kg

16x100kg

16x100kg

16x100kg

 

Adductors 

16x100kg

16x100kg

16x100kg

16x100kg

16x100kg

 

Leg curls 

12x49kg

12x56kg

12x63kg

12x70kg

 

L sit Leg raises 

20xbw

20xbw

20xbw

20xbw

20xbw

 

Russian twists

20xbw+10kg

20xbw+10kg

20xbw+10kg

20xbw+10kg

20xbw+10kg

20xbw+10kg

 

Dragon flags 

5xbw

 

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Shoulder/back day

 

Deadlifts

 

6x60kg

8x100kg

1x120kg

8x100kg

8x100kg

10x100kg

 

Barbell ohp

12x20kg

6x40kg

5x45kg

6x40kg

6x40kg

 

Lat pullovers

12x60kg

11x100kg

12x100kg

8x120kg

12x100kg

 

Bodybuilder rows

12x60kg

10x60kg

11x60kg

10x60kg

11x6pkg

 

Facepulls

12x40kg

12x45kg

11x50kg

11x55kg

11x60kg

 

Lat pulldowns (wide)

10x56kg 

8x56kg

6x56kg

6x63kg

8x56kg, 6x49kg, 6x42kg

 

dB ohp

8x20kg e

8x20kg e

8x20kg e

8x20kg e

8x20kg e

 

Superset with sir Charles raises 

8x6kg e

8x6kg e

7x6kg e

7x6kg e

 

Going to finish off my back tmrw 

(Yestrtdayd log)

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Leg/shoulder + back day

Split squats

12x40kg

12x50kg

12x60kg

 

Sumo deadlifts

8x60kg

12x100kg

10x110kg

10x110kg

6x115kg

8x100kg

 

Squats

8x60kg atg

8x80kg

6x90kg

2x100kg

6x80kg

6x60kg atg

 

Calf raises 

12x61kg

12x70kg

12x79kg

12x88kg

12x88kg, 7x70kg, 6x54kg, 9x32kg

 

Leg curls 

12x40kg

12x50kg

12x50kg

8x55kg

6x6kg, 6x40kg, 8x30kg

 

Leg extensions

12x70kg

12x79kg

12x88kg

12x91kg

12x98kg

10x105kg, 12x 88kg, 8x70kg, 6x49kg

 

Adductors/abductors

5x16x100kg each

 

Leg curls 

13x50kg

12x55kg

13x60kg

12x55kg

 

Hack sqauts

12x100kg

12x100kg

12x100kg

 

Calf raises 

10xbw + 60kg

10xbw + 60kg

10xbw+60kg

10xbw+60kg

 

L sit Leg raises 

20xbw

20xbw

20xbw

20xbw

20xbw

 

 

Russian twists

20xbw+10kg

20xbw+10kg

20xbw+10kg

20xbw+10kg

20xbw+10kg

20xbw+10kg

 

Dragon flags 

5xbw

 

 

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Chest/arm day

Bw morning: 67kg

 

Flat bench

8x40kg

8x50kg, paused no leg drive

6x60kg

6x60kg

5x60kg

8x50kg, paused no leg drive

 

Seated chest press

12x42kg

12x49kg

8x56kg

6x63kg

 

dB bench press

8x24kg e

8x26kg e

7x26kg e

5x28kg e

 

Machine curls 

12x40kg

12x40kg

7x45kg

7x45kg

6x50kg

 

Tricep extensions

8x40kg

12x40kg

7x45kg

10x40kg

7x45kg

 

Decline bench

8x50kg

7x50kg

4x60kg

8x50kg

7x50kg

 

Cable curls (wide grip)

12x40kg

10x45kg

6x50kg

10x45kg

11x45kg

2x60kg, 4x50kg, 3x40kg, 6x30kg

 

Tricep pushdowns (bar)

12x50kg

12x55kg

10x60kg

10x65kg

8x70kg

6x60kg, 8x50kg, 9x40kg

 

Tricep pushdowns (rope)

12x40kg 

10x45kg

7x50kg

12x40kg

4x40kg

 

Curls (close grip)

12x40kg

8x45kg

6x45kg

8x40kg

8x35kg

 

Seated curls

8x12kg e

6x12kg e

8x12kg e

5x12kg e

8x10kg e

 

Incline seated hammer curl

8x10kg e

7x10kg e

7x10kg e

8x10kg e

6x10kg e

 

Pec fly

12x10kg e

9x14kg e

7x14kg e

7x12kg e

8x12kg e

 

Seated dip

12x79kg

8x88kg

6x97kg

7x88kg

8x79kg

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