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Super Size Me!

Dontrunwithknives

By Dontrunwithknives
in Workout journals

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Dontrunwithknives Senior member

Dontrunwithknives

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Posted

08/08/11

Chest and Biceps

Dumbbell Bench Press

20kg x 12

25kg x 12

30kg x 4 (build up)

35kg x 3 (build up)

40kg x 0 (can't quite get them off my chest by myself yet)

35kg x 5 ds

30kg x 8

Alternate Dumbbell Curl

15kg x 6

20kg x 4 (build up)

25kg x 3 (momentum)

20kg x 6 ds

15kg x 6

Dumbbell Fly

15kg x 12

20kg x 8

Pec Dec

60 x 12

80 x 10 +1part

100 x 5 ds

80 x 3 ds

60 x 3 ss

Barbell Bench Press

Bar x 20

Machine Preacher Curl

60 x 12

80 x 5

100 x 1 ds

80 x 2 ds

60 x 3

Press up

BW x 35

Alternate Reverse Dumbbell Curl

15kg x 6 ss

Alternate Dumbbell Curl

15kg x 6 ss

Alternate Hammer Curl

15kg x 6 ss

Alternate Cross Chest Hammer Curl

15kg x 6

Alternate Reverse Dumbbell Curl

12.5kg x 6 ss

Alternate Dumbbell Curl

12.5kg x 6 ss

Alternate Hammer Curl

12.5kg x 3 ss

Alternate Cross Chest Hammer Curl

12.5kg x 0

Dumbbell Bench Press

20kg x 15

Alternate Dumbbell Curl

10kg x 9

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Dontrunwithknives Senior member

Dontrunwithknives

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09/08/11

Back and Triceps

1Arm Dumbbell Skull Crusher

7kg x 12

Bent Over Row - Over Grip

Bar x 12

Bent Over Row - Under Grip

Bar x 12

Standing 1Arm Cable Rown

10kg x 12

1Arm Dumbbell Row

20kg x 12

30kg x 12

35kg x 12

40kg x 7

40kg x 6

40kg x 7

Dumbbell Skull Crusher

20kg x 12

30kg x 12

35kg x 5

35kg x 5

30kg x 9 +1part

Pull Up - Wide Over Grip

BW x 5 ss

Pull Up - Normal Over Grip

BW x 3

BW x 8

BW x 6 ss

Pull Up - Angled Under Grip

BW x 2

BW x 6

BW x 5

Tricep Dip Feet Up On Bench

10kg x 20

20kg x 15

20kg x 15 ss

Plate Skull Crusher

20kg x 8

Lying Reverse Fly

7kg x 20 ss

Lying Dumbbell Row

7kg x 10

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Dontrunwithknives Senior member

Dontrunwithknives

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10/08/11

Legs

Lying Leg Curl

30 x 12

Leg Extension

50 x 12

Lying Leg Curl

50 x 12

80 x 12

95 x 6 ds

65 x 6 ds

40 x 6

Leg Extension

100 x 12

150 x 12

200 x 12

200 x 12

200 x 7

200 x 8

200 x 6 ds

150 x 5 ds

100 x 5

Lying Leg Curl

30 x 12 no rest

40 x 12 no rest

50 x 12 ds

40 x 12 ds

30 x 12

Split Jump

BW x 30

20kg x 10

BW x 20

Leg Extension

100 x 12

Got a video of the 200lb leg extensions. Will be putting it up on Monday so you can critique my form :D

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Dontrunwithknives Senior member

Dontrunwithknives

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13/08/11

Shoulders

Trained at Powerhouse Gym today. Awesome gym and friendly people, will be back again.

Seated Dumbbell Shoulder Press

25lbs x 12

30lbs x 12

35lbs x 6 (build up)

40lbs x 6 (build up)

45lbs x 4

45lbs x 3

40lbs x 5

Dumbbell Front Raise

20lbs x 12 30secs rest

Dumbbell Lateral Raise

20lbs x 6

Dumbbell Front Raise

20lbs x 12

Dumbbell Lateral Raise

20lbs x 10

Dumbbell Shoulder Shrugs

60lbs x 12

80lbs x 12

100lbs x 3 (grip fail)

100lbs x 5 (grip fail)

100lbs x 3 (grip fail)

Seated Dumbbell Rear Delt Raise

20lbs x 12

25lbs x 12

25lbs x 12

30lbs x 6

Upright Row

Bar x 12

40kg x 8 +1part

40kg x 6 +2parts

40kg x 6 +2parts

Bar x 12

Seated Dumbbell Shoulder Press

30lbs x 10

Arnold Press

30lbs x 7

25lbs x 7

Had a go doing the farmers walk and tyre flip, good fun :D

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Dontrunwithknives Senior member

Dontrunwithknives

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15/08/11

Chest and Biceps

Alternate Dumbbell Bicep Curl

12.5kg x 6

Dumbbell Bench Press

15kg x 12

20kg x 10 (build up)

25kg x 8 (build up)

30kg x 6 (build up)

35kg x 4

35kg x 4

35kg x 2 ds

25kg x 5

Seated 45degree Alternate Dumbbell Bicep Curl

15kg x 6

17.5kg x 5 +1part

20kg x 3

Alternate Dumbbell Bicep Curl

22.5kg x 3

20kg x 3

17.5kg x 5

Cable X Over

5P x 12

7P x 12

8P x 9

9P x 5 (short rest)

8P x 5

Overhead Cable Curl

14 x 12

20 x 12

24 x 8

32 x 4

Pec Dec

50 x 12

80 x 11

100 x 2 +1part

80 x 5 +1part

60 x 4 +2parts

Alternate Cable Bicep Curl

5P x 10

X Chest Hammer

20kg x 6

30kg x 6

Hammer

17.5kg x 10 ss

X Chest Hammer

17.5kg x 2

Alternate Dumbbell Bicep Curl

20kg x 2 ss

Hammer

20kg x 2

Dumbbell Fly

15kg x 12

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Dontrunwithknives Senior member

Dontrunwithknives

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19/08/11

Chest and Triceps

Bench Press

Bar x 12

50kg x 12

60kg x 12

70kg x 2

80kg x 1

90kg x 2 (slight assist)

100 x 0

80kg x 4

Cable X Over

5P x 12

7P x 10

8P x 6

9P x 6

10P x 6

11P x 0

Tricep Pushdown

56 x 12

68 x 8 (build up)

74 x 10

74+10kg x 5

74 x 9

Dumbbell Skullcrusher

22.5kg x 12

27.5kg x 10

32.5kg x 0

1 Arm Cable Tricep Pushdown

Reverse Grip 4P x 12 ss

4P x 8

Dumbbell Fly

12.5kg x 12

17.5kg x 12

20kg x 6 +1part

17.5kg x 6 +1part

Tricep Dip Bar

BW x 6

1 Arm Cable Tricep Pushdown

Reverse Grip 3P x 12 ss

3P x 12

Tricep Dip Bar

BW x 8

1 Arm Cable Tricep Pushdown

Reverse Grip 3P x 12 ss

3P x 12

Tricep Dip Bar

BW x 6 +1part

1 Arm Cable Tricep Pushdown

Reverse Grip 3P x 12 ss

3P x 12

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Dontrunwithknives Senior member

Dontrunwithknives

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20/08/11

Back and Biceps

Bent Over Row Under Grip

Bar x 12

40kg x 12

60kg x 12

80kg x 8

80kg x 6

80kg x 5

Lat Pulldown Wide Grip

5P x 12

7P x12

10P x 4 ss

Lat Pulldown Close Under Grip

10P x 4

Alternating Bicep Curl

12.5kg x 6

15kg x 5

17.5kg x 5

20kg x 4

25kg x 0

22.5kg x 4

Seated Row Close Grip

8P x 12

10P x 10

12P x 8 +2momentum

14P x 3momentum

10P x 10 +2momentum

Overhead Cable Curl

32 x 8

38 x 3

32 x 7

Machine Lat Pulldown

90 x 12

130 x 12

170 x 8

170 x 7

170 x 6 +1part

Alternate Cable Bicep Curl

5P x 6

7P x 5

8P x 0

Preacher Curl

30kg x 6

45degree Angle Bench Alternating Bicep Curl

15kg x 4

Reverse Barbell Curl

Bar x 12 ss

Barbell Curl

Bar x 5

1 Arm Dumbbell Row

20kg x 12

30kg x 10

35kg x 4

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Dontrunwithknives Senior member

Dontrunwithknives

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22/08/11

Legs

Leg Press

100kg x 12

150kg x 12

200kg x 10 (build up)

250kg x 6 (build up)

300kg x 6

350kg x 2

300kg x 3

Leg Extension

15P x 12

Calf Raise

14P x 12

Leg Extension

15P x 12

Calf Raise

19P x 12

Leg Extension

20P x 5 ds

15P x 6 ds

10P x 5

Calf Raise

19P+20kg x 12

19P+40kg x 8 ds

19P+20kg x 2

Leg Curl

5P x 12

8P x 12

10P x 6 ds

8P x 5 ds

5P x 5

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Dontrunwithknives Senior member

Dontrunwithknives

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23/08/11

Shoulders

Alternating Dumbbell Bicep Curl

12.5kg x 6 ss

Standing Dumbbell Shoulder Press

12.5kg x 6 ss

Arnold Press

12.5kg x 6

Standing Dumbbell Shoulder Press

15kg x 6 (build up)

17.5kg x 6 (build up)

Shoulder Shrug Machine

18P x 12

Standing Dumbbell Shoulder Press

20kg x 6 build up

Shoulder Shrug Machine

18P x 12

Dumbbell Lateral Raise

8kg x 12

Barbell Press

40kg x 9

50kg x 3

Seated Dumbbell Shoulder Press

22.5kg x 8

22.5kg x 6

22.5kg x 7

1 Arm Dumbbell Lateral Raise

12.5kg x 12 ss

1 Arm Front Raise

12.5kg x 12 short rest

Plate Front Raise

20kg x 8

1 Arm Dumbbell Lateral Raise

15kg x 10 ss

1 Arm Dumbbell Front Raise

15kg x 8

Alternating Cable Upright Row

5P x 6

6P x 6 +2non alt

7P x 4non alt +2momentum

Rear Delt Raise

12.5kg x 12 ss

Plate Press

20kg x 12

Rear Delt Raise

15kg x 12 ss

Plate Press

25kg x 12

Rear Delt Raise

17.5kg x 12 ss

Plate Press

25kg x 11

Rear Delt Raise

20kg x 10 +2parts

Dumbbell Shoulder Shrug

40kg x 12

50kg x 12

Alternating Cable Front Raise

3P x 6

Dumbbell Shoulder Shrug

50kg x 10 +2parts

Alternating Cable Front Raise

3P x 6

Dumbbell Shoulder Shrug

50kg x 8 +2parts

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Dontrunwithknives Senior member

Dontrunwithknives

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24/08/11

Chest and Biceps

Dumbbell Bench Press

22.5kg x 12

27.5kg x 10

32.5kg x 4

37.5kg x 5 PB

40kg x 3 PB

35kg x 1 +1part

Alternating Dumbbell Bicep Curl

17.5kg x 6

Preacher Curl

20kg x 12

30kg x 10

40kg x 4 PB

Cable X Over

6P x 12

8P x 12

10P x 4

Cable Bicep Curl Straight Bar

50 x 12

62 x 5 +1momentum

74 x 2momentum

Dumbbell Fly

17.5kg x 8

17.5kg x 8

17.5kg x 8

Alternating Cable Bicep Curl

5P x 6

7P x 5

8P x 3

9P x 0

Bench Press

50kg x 12

50kg x 12

Alternating X Chest Hammer Curl

20kg x 6

30kg x 6

35kg x 3parts

Alternating Reverse Bicep Curl

15kg x 6 ss

Alternating Bicep Curl

15kg x 6 ss

Alternating Hammer Curl

15kg x 6 ss

Alternating X Chest Hammer Curl

15kg x 6

Cable X Over

9P x 10 ds

7P x 5 ds

5P x 6

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Dontrunwithknives Senior member

Dontrunwithknives

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27/08/11

Back and Triceps

Deadlift

60kg x 12

80kg x 6

100kg x 4

120kg x 3

140kg x 1

160kg x 0

140kg x 1

160kg x 0

150kg x 1

120kg x 7

120kg x 7

120kg x 4

Bent Over Row

60kg x 5 (off ground, over grip)

60kg x 6 (under grip)

60kg x 9 (under grip)

1 Arm Dumbbell Row

50lbs x 12

70lbs x 12

80lbs x 7

1 Arm Dumbbell Skull Crusher

20lbs x 12

Dumbbell Skull Crusher

40lbs x 12

60lbs x 12

Had to cut the workout short.

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Dontrunwithknives Senior member

Dontrunwithknives

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28/08/11

Chest and Biceps

Alternating Dumbbell Bicep Curl

10kg x 6

Bench Press

Bar x 20

Dumbbell Bench Press

20kg x 12

25kg x 6

30kg x 6

35kg x 5

35kg x 5

35kg x 5

30kg x 12

30kg x 10

30kg x 9

Machine Preacher Curl

50 x 12

70 x 9

70 x 9

70 x 8

70 x 6

70 x 6

Pec Dec

90 x 9

90 x 9

90 x 8

90 x 7

90 x 6 ds

70 x 6 ds

50 x 7

Alternating Dumbbell Bicep Curl

20kg x 5

20kg x 5

20kg x 5

20kg x 5

20kg x 4 ds

15kg x 4 ds

10kg x 4

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Dontrunwithknives Senior member

Dontrunwithknives

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31/08/11

Shoulders

Standing Dumbbell Shoulder press

12.5kg x 12

15kg x 6

17.5kg x 6

Seated Shoulder Press

22.5kg x 12

25kg x 6

25kg x 6

25kg x 4

Rear Delt Raise

15kg x 12

17.5kg x 12

20kg x 12

20kg x 12

1Arm Alternating Cable Upright Row

5P x 6

5P x 6

5P x 6 ss

1Arm Cable Upright Row

5P x 10

Alternating Cable Front Raise

3P x 6

3P x 5

3P x 5

1Arm Dumbbell Lat Raise

12.5kg x 12

Dumbbell Lat Raise

12.5kg x 12

Cable Lat Raise

3P x 10

Military Press

Bar x 12

Barbell Press

40kg x 7

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Dontrunwithknives Senior member

Dontrunwithknives

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01/09/11

Back and Triceps

Bent Over Row Under Grip

Bar x 12

60kg x 12

70kg x 12

80kg x 7 +1part

70kg x 12

Tricep Pushdown Straight Bar

32 x 12

56 x 12

74 x 12

74+10kg x 7

74+20kg x 1momentum

74 x 12

Lat Pulldown Wide Grip

7P x 12

9P x 7 +3parts

7P x 12

9P x 7 +3parts

7P x 12 ss

Lat Pulldown Close Under Grip

7P x 5

Dumbbell Skull Crusher

25kg x 12

30kg x 12

35kg x 2 +1part

30kg x 10

1 Arm Dumbbell Row

30kg x 12

40kg x 8

30kg x 12

1 Arm Cable Tricep Pushdown Under Grip

3P x 12 ss

1 Arm Cable Tricep Pushdown Over Grip

3P x 12

1 Arm Cable Tricep Pushdown Under Grip

4P x 12 ss

1 Arm Cable Tricep Pushdown Over Grip

4P x 10

1 Arm Cable Tricep Pushdown Under Grip

3P x 12 ss

1 Arm Cable Tricep Pushdown Over Grip

3P x 12

Pullup

BW x 4

Tricep Dip Bar

BW x 12

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