Lifting weights and and other related stuff.

[The Legend Killer]

Went to the gym just after 6am for cardio, burnt 800 calories.

Evening: legs

Squats: 60 kg 1 x 20

Due to knee and back problems I haven't done squats for a while, however I plan to get right back into them, so I'm going to get my knees used to squatting again. Tonight felt pretty good.

Leg press: 330 kg 1 x 15

Calf raise leg press: 330 kg 2 x 30

Leg extension: 78 kg 1 x 15, 1 x 12

Leg curl: 45 kg 2 x 15

Seated calf raise: 3 plates 2 x 15

[The Legend Killer]

Chest

52.5 kg dumbells bench 1 x 8

42.5 kg dumbells bench 1 x 10

70kg barbell bench 1 x 17

Cable pec flyes: 30 kg each side 2 x 15

Incline dumbell bench: 30 kg dumbells 2 x 12

[The Legend Killer]

Back/shoulders

Seated dumbell shoulder press: 30 kg dumbells 1 x 15, 1 x 13

Deadlift: 60 kg 1 x 20-this was a cardio session more than anything haha.

One arm bent over dumbell row: 35 kg dumbell 2 x 15 each side

Cable front delt raise: 10 kg 2 x 15

This was just cardio with weights

[The Legend Killer]

Friday morning did cardio. burnt 500 calories on the treadmill in half an hour.

Saturday:

Biceps/triceps:

EZ-bar bicep curls: 52 kg 1 x 15 (reps 12-15 involved some cheating), 1 x 10

Dips: 1 x 8 bodyweight, 1 x 8 bodyweight + 10 kg (I've never tried adding weight before, I wasn't even sure if I put it on right lol).

Double bicep cable curls: 2 x 15

Dumbell skull crushers: 22.5 kg dumbells 2 x 15

Seated preacher curl machine: 30 kg 1 x 15, 1 x 10

Seated dumbell overhead tricep extension: 30 kg dumbell 2 x 15

[The Legend Killer]

Monday-did cardio in the morning, burnt 500 calories. Also had fish and chips for dinner

Tuesday: Chest

Benchpress: 70 kg 1 x 25

Exercise ball dumbell benchpress: 40 kg dumbells 1 x 8, 1 x 6

Incline dumbell benchpress: 30 kg dumbells 1 x 13, 1 x 10

Cable pec flyes: 30 kg 2 x 15

Incline dumbell flyes: 15 kg dumbells 2 x 12

[The Legend Killer]

Legs:

Squats: 65 kg 1 x 20

Leg press: 330 kg 1 x 15

Leg press calf raise: 330 kg 2 x 30

Leg extensions: 78kg 2 x 15

Seated calf raise: 3 plates 1 x 20, 4 plates 1 x 12

Leg curl: 45 kg 1 x 15, 51 kg 1 x 15

[The Legend Killer]

Chest:

BB benchpress: 80 kg 1 x 20

Exercise ball DB benchpress: 42.5 kg 1 x 12, 1 x 10

Cable pec flyes: 30 kg each side 2 x 15

Incline DB bench: 30 kg 2 x 12

[The Legend Killer]

Saturday

Deadlifts: 65kg 1 x 20

DB shouldre press: 30 kg dumbells 2 x 15

DB bicep curls: 20 kg dumbells 2 x 10

Tricep DB skullcrushers: 20 kg dumbells 1 x 15, 25kg 1 x 15

Cable double bicep curls: 2 x 15

[The Legend Killer]

Monday: legs

Squats: 80 kg 1 x 20

Leg press: 320kg 1 x 15

Leg press calf raises: 320 kg 2 x 30

Leg extensions: 72 kg 2 x 15

Leg curls: 51 kg 1 x 15, 57 kg 1 x 12

Seated calf raise: 4 plates 1 x 12, 3 plates 1 x 27

[Mike Zero]

Cool, back into squats and deads.

[The Legend Killer]

Chest:

BB benchpress: 90kg 1 x 14 (disappointed with this)

Exercise ball DB benchpress: 42.5kg dumbells 1 x 11, 1 x 9

Incline DB bench: 30 kg dumbells 2 x 12

Cable pec flyes: 30 kg each side 2 x 15

I wondered why this workout felt so flat-I realised didn't have any carbs beforehand which was dumb.

[The Legend Killer]

Saturday:

Bicep curls: 25 kg dumbells 2 x 10

Tricep dips: BW 1 x 8, 15 kg plate 1 x 5

Cable double bicep curls: 35 kg 1 x 15, 45 kg 1 x 13

Deadlift: 80 kg 1 x 20

Push press: 60 kg 1 x 8

Dumbell tricep skullcrushers: 25 kg dumbells 2 x 15

[The Legend Killer]

Legs:

Squats: 90 kg 1 x 20

Leg press: 330 kg 1 x 15

Leg press calf raise: 330 kg 1 x 35, 1 x 30

Leg extension: 78 kg 2 x 15

Leg curl: 51 kg 1 x 15, 57 kg 1 x 11

Seated calf raise: 4 plates 1 x 10, 3 plates 1 x 21

[Mike Zero]

Squats: 90 kg 1 x 20

Niiiiiice man.

[The Legend Killer]

Thanks.

Wednesday:

Push press: 70 kg 1 x 5, 60 kg 1 x 8

Deadlifts: 90kg 1 x 20

Bent over dumbell rows: 35 kg dumbells 1 x 15, 40 kg dumbells 1 x 8 each side

Cable front deltoid raises: 10 kg 2 x 15

[The Legend Killer]

Monday: Legs

Got to the gym and all the squat racks were being used!

Leg press: 330 kg 2 x 8

Squats: 120 kg 3 x 8

Leg press: 330 kg 1 x 8

Calf raise leg press: 330 kg 2 x 8

Leg curl: 51 kg 2 x 8

[The Legend Killer]

Tuesday I did chest.

Today:

Deadlifts: 120 kg 3 x 8

Bent over rows: 80 kg 3 x 8

Push press: 65 kg 1 x 6, 60 kg 1 x 8

Cable front deltoid raise: 15 kg 2 x 8

[AK]

Got to the gym and all the squat racks were being used!

OMG I tought Monday is international Bench/Chest and biceps day ... It must be a first in human history... I used to train at Bodyworks and on monday it was almost imposible to get on the bench but all the squat racks were empty... (Most days Ha Ha ... )

Good on you for squating

:nod:

[Mike Zero]

Bump!

[The Legend Killer]

May as well get this started up again.

Thursday:

Back

Deadlifts

170 kg 1 x 5

180 kg 1 x 3

140 kg 1 x 10

Rotary cable pull down 3 x 8

Bent over barbell rows

80 kg 1 x 8, 1 x 7

I was completely buggered after this, fitness not the best I guess. Pleased that I'm making progress on the deadlift after all the back problems I've had, grip's still letting me down though.

[SamWelly]

How much you weighing now and what BF%?

Those are some huge 1 arm dumbell rows bro. Do you use straps?

[samoan_muscle]

How much you weighing now and what BF%?

Those are some huge 1 arm dumbell rows bro. Do you use straps?

Where's the DB rows?

[SamWelly]

Oh shit haha, I read this

Bent over barbell rows

80 kg 1 x 8, 1 x 7

and thought it said Dumbell :doh:

[Dale]

nice journal m8, excellent progress on the deadlifts, back problems are a bitch..i know where you're coming from and great to see you improving all the time with squats and deadlifts :nod:

[Mike Zero]

You using over/under grip bro?