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stalindalifta

Stalin's log

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Leg day

 

Sumo deadlift

6x60kg

6x80kg

12x100kg

10x110kg

7x120kg

8x110kg

 

Sqauts 

8x60kg atg 

8x80kg

5x90kg

1x100kg

6x80kg

6x60kg atg

 

Hack sqaut

12x60kg

12x80kg

12x100kg

8x120kg

12x100kg

12x100kg

 

 Calf raises 

12x51kg

12x61kg

12x70kg

12x79kg

12x88kg

12x97, 9x70kg, 6x61kg, 4x56kg

 

Leg extensions

12x63kg

12x70kg

12x77kg

12x84kg

12x91kg

11x105kg, 6x70kg, 8x49kg, 9x35kg

 

Leg curls

13x40kg

12x45kg

12x50kg

12x55kg

7x60kg

8x50kg, 7x40kg, 8x30kg, 12x20kg

 

Leg curls

12x50kg

12x55kg

12x60kg

7x65kg

 

Adductors 

16x100kg

16x100kg

16x100kg

16x100kg

16x100kg

 

Abductors 

16x100kg 

16x100kg

16x100kg

16x100kg

16x100kg

 

 

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Back/shoulder day

Conventional deadlifts

8x60kg

10x100kg

8x110kg

5x120kg

7x110kg

10x100kg

 

BB ohp

12x20kg

7x40kg

6x40kg

5x40kg

8x30kg

 

dB ohp

9x20kg

7x22kg

6x22kg

8x20kg

9x20kg

 

Barbell rows

12x40kg

12x50kg

11x60kg

6x70kg

8x60kg

8x60kg

 

Wide grip lat pulldowns 

10x56kg

6x63kg

8x56kg

8x56kg

6x63kg, 6x49kg, 8x42kg,12x35kg

 

Lat pullovers

12x60kg

12x80kg

10x100kg

12x80kg

12x80kg

 

Cable rows (close grip)

10x56kg

7x63kg

8x63kg

7x63kg

9x56kg

 

Cable rows (wide grip)

12x49kg

9x56kg

8x56kg

8x56kg

12x49kg

 

Facepulls

12x40kg

12x50kg

12x55kg

10x60kg

12x55kg

 

Rear delt fly's

12x60kg

12x65kg 

11x60kg

12x60kg

 

Lat raises

12x30kg

12x35kg

12x40kg

6x45kg

12x40kg, 9x30kg, 12x25kg, 12x20kg

 

 superset with plate shrugs

12x 20kg e

12x20kg e

12x20kg e

12x20kg e

12x20kg e

 

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Yesterday's log

 

Training at new gym since on holiday 

 

dB bench 

12 x20kg e

8x26kg e

8x28kg e

6x30kg e

6x30kg e

8x28kg e

 

Flat bench 

10x40kg no leg drive 

8x50kg no leg drive

6x60kg

5x60kg

6x60kg

7x50kg

 

Preacher curls

8x30kg 

8x30kg

8x30kg

7x30kg

6x30kg

6x30kg

 

Incline bench 

10x40kg

7x50kg

3x55kg

8x50kg

5x50kg

8x45kg

 

Cable curls

12x42kg

8x50kg

7x50kg

6x50kg

12x42kg

5x56kg, 8x49kg, 7x35kg, 8x28kg

 

 

Tricep pushdowns (bar)

8x75kg

10x70kg

8x70kg

8x70kg

8x62.5

10x62.5, 12x50kg, 12x41kg, 12x30kg

 

Cable curls (wide)

10x42kg

6x49kg

8x42kg

7x42kg

12x35kg

 

Tricep pushdowns (rope)

12x42kg

12x49kg

5x56kg

10x49kg

12x42kg

 

Machine pec fly

12x57.5kg 

7x65kg

8x65kg

7x57.5kg

9x50kg

 

Incline Hammer curls 

10x12kg e

6x15kg e

6x13kg e

6x12kg e

10x10kg e

 

Seated curls

10x10kg e

8x10kg e

8x10kg e

8x10kg e

7x10kg e

 

Skull crushers

8x25kg 

8x25kg 

7x25kg 

7x25kg 

7x25kg 

 

 

Dips

10xbw 

8xbw

7xbw

7xbw

7xbw

6xbw

 

 

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 Hit back/shoulder yesterday

Flat bench

8x50kg

6x60kg

1x65kg

2x70kg

6x60kg

6x60kg

 

dB bench 

6x28kg e

8x26kg e

8x26kg e

7x26kg e

8x26kg e

8x26kg e

 

Preacher curls 

6x30kg

10x25kg 

8x25kg 

8x25kg 

7x25kg 

9x25kg 

 

Decline bench

8x50kg

4x60kg

6x60kg

6x60kg

3x60kg

8x50kg

 

Tricep pulldown (bar)

12x42kg

12x49kg

12x56kg

10x63kg

10x70kg, 6x63kg, 6x49kg, 10x42kg

 

Cable curl (bar)

12x42kg

8x49kg

7x49kg

7x49kg

12x42kg

10x42kg, 10x32kg, 10x25kg, 10x18kg

 

Tricep pulldown (rope)

12x35kg 

12x42kg

10x49kg

8x56kg

6x56kg, 8x42kg, 7x35kg, 8x28kg, 8x25kg

 

Cable curls (close grip)

12x35kg

11x42kg

8x49kg

10x42kg

8x42kg 

 

Pec fly machine 

12x50kg

10x50kg

12x56kg

7x65kg

9x56kg

8x56kg

 

dB curls

10x12kg e

7x12kg e

7x12kg e

7x12kg e

 

Will finish arms tmrw 

 

 

 

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Back/shoulder day

Bw: 68kg

Deadlifts

8x60kg

6x100kg

1x120kg

6x110kg

10x100kg

8x100kg

 

Standing Barbell ohp

8x20kg

6x40kg

6x40kg

6x40kg

6x40kg

 

Barbell rows 

10x40kg

10x50kg

8x60kg

8x60kg

8x60kg

7x60kg

 

Lat pullovers

12x60kg

12x80kg

8x100kg

12x80kg

12x80kg

 

Iso pulldowns

12x30kg per lat 

12x40kg per lat 

6x50kg per lat 

11x40kg per lat 

12x40kg per lat 

 

dB ohp

10x20kg e

6x22kg e

8x22kg e

5x22kg e

8x20kg e

 

Low machine rows (close grip)

12x49kg

10x56kg

6x63kg

8x56kg e

10x49kg e

 

Facepulls 

12x40kg

12x50kg

12x55kg

11x60kg

10x60kg

8x60kg, 10x50kg, 10x40kg, 7x30kg

 

Wide grip low rows 

10x42kg

10x49kg

8x56kg

10x49kg 

 

Lat raises 

12x30

12x35kg

8x40kg

11x35kg 

10x35kg

 

sir Charles raises 

5x10x8kg e

 

Pullups 

4x7xbw

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coming back to posting, leg day
 

recovering from knee injury

 

6x front hack sqauts 

12x60kg

12x60kg

12x60kg

6x80kg

12x60kg

 

8xback sqauts

3x60 paused atg

3x70 paused atg

3x80 paused atg

3x90atg

1x100 atg

12x60kg

12x60kg

10x60kg

 

calf raises 

8x2pl8

12x1.5pl8

12x1.5pl8

12x1.5pl8

12x1.5pl8

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chest/delt day 

 

flat bench

 

10x60kg

3x70kg

3x75kg

8x60kg

8x60kg

 

incline bench 

10x60kg

6x60kg

3x60kg

10x15kg

10x15kg

 

db oh press

8x20kg e

8x20kg e

7x20kg e

5x20kg e

7x20kg e

 

db raise partials + full reps to failure

14x20kg partial + 8x 8kg  full

13x20kg partial + 6x 8kg  full

11x20kg partial + 4x 8kg  full

12x20kg partial + 7x 8kg  full

11x20kg partial + 6x 8kg  full

10x20kg partial + 5x 8kg  full

11x20kg partial + 7x 8kg  full

12x20kg partial + 6x 8kg  full

 

chest press machine 

14x40kg

16x40kg

16x40kg

18x40kg

12x40kg

11x40kg

12x40kg

13x40kg

 

db lat raises 

10x8kg e

8x8kg e 

10x8kg e

12x8kg e

9x8kg e

7x8kg e

8x8kg e

7x8kg e

 

db machine lat raises

10x25kg

10x25kg

10x25kg

11x25kg

12x25kg

 

chest flies 

12x60kg

10x60kh

8x60kg

12x55kg

10x55kg

 

 

 

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