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  1. Replies
    123
    Views
    10,530

    Full Body Workout

    Thursday 18 March

    Barbell Bench Press:
    1 x 10 x 30 kg;
    1 x 5 x 50 kg;
    3 x 5 x 60 kg
    Barbell BO Row:
    1 x 10 x 30 kg;
    1 x 8 x 40 kg;
    3 x 5 x 50 kg
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    123
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    10,530

    Full Body Workout

    Tuesday 16 March

    Barbell Back Squat:
    1 x 8 x 50 kg;
    1 x 6 x 60 kg;
    1 x 5 x 70 kg
    RDL:
    1 x 10 x 30 kg;
    1 x 8 x 40 kg;
    1 x 8 x 50 kg
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    123
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    10,530

    Bodyweight Workout

    Saturday 13 March

    Chin Ups:
    3 x 6 x Bw
    Chest Dip:
    3 x 6 x Bw
    Bulgarian Split Squat:
    3 x 10/leg x Bw
    EZ Bar Skull Crusher:
    1 x 12 x 15 kg
  4. Replies
    123
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    10,530

    Bodyweight Workout

    Thursday 11 March

    Chest, Back & Legs
    Feet Elevated Push Up:
    3 x 10 x Bw
    Inverse Row:
    3 x 10 x Bw
    Step Up:
    3 x 10/leg x Bw
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    Bodtweight Workout

    Carried on with the circuit style bodyweight routine.
    Neutral Grip Pull Up:
    3 x 6 x Bw
    Parallel Bar Chest Dips:
    3 x 6 x Bw
    Db Walking Lunge:
    3 x 8/Leg x 5 kg/Db
    Banded Face Pull:
    3 x 12 x...
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    10,530

    Bodyweight Workout

    Saturday 6 March
    Back in the saddle after a week's layoff. Still not feeling 100% so am starting off with a light bodyweight routine.
    Push Up:
    3 x 10 x Bw
    Inverse Rowing:
    3 x 10 x Bw
    Bulgarian...
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    10,530

    Attempted my ussual workout this past Saturday 27...

    Attempted my ussual workout this past Saturday 27 February but was feeling so weak and pretty soon was panting and puffing with heart rate hammering away so decided to listen to my body and pack it...
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    10,530

    Full Body Workout

    Thursday 25 February

    Barbell Bench Press:
    1 x 10 x 30 kg;
    1 x 5 x 50 kg;
    4 x 5 x 67,5 kg
    Barbell Row:
    1 x 10 x 30 kg;
    1 x 5 x 50 kg;
    4 x 5 x 60 kg
  9. Replies
    123
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    10,530

    Full Body Workout

    Tuesday 23 February

    Barbell Hack Squat:
    1 x 5 x 30 kg;
    1 x 5 x 50 kg;
    3 x 5 x 70 kg
    RDL:
    1 x 10 x 30 kg;
    1 x 5 x 40 kg;
    3 x 5 x 57 kg
  10. Thread: New guy...

    by Peterkay
    Replies
    11
    Views
    769

    Ha, ha! Must be! Welcome bro!

    Ha, ha! Must be!
    Welcome bro!
  11. Replies
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    10,530

    Full Body Workout

    Saturday 20 February

    Jefferson Deads:
    1 x 10 (5 each way) x 70 kg;
    1 x 6 (3 each way) x 85 kg;
    1 x 6 (3 each way) x 100 kg
    Standing OH Press:
    1 x 12 x 20 kg;
    1 x 10 x 30 kg;
    3 x 8 x 35 kg
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    123
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    10,530

    Full Body Workout

    Wednesday 17 February

    Barbell Bench Press:
    1 x 10 x 20 kg;
    1 x 5 x 35 kg;
    1 x 3 x 50 kg;
    4 x 5 x 65 kg
    Pendlay Row:
    1 x 12 x 30 kg;
    1 x 10 x 50 kg;
  13. Replies
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    10,530

    Full Body Workout

    Monday 15 February

    Barbell Front Squat:
    1 x 10 x 20 kg;
    1 x 5 x 35 kg;
    3 x 3 x 55 kg
    Stiff Leg Deadlift:
    1 x 10 x 30 kg;
    1 x 5 x 40 kg;
    3 x 5 x 55 kg
  14. Replies
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    10,530

    Full Body Workout

    Friday 12 February

    Deadlift:
    1 x 10 x 50 kg;
    3 x 5 x (70 kg; 85 kg; 100 kg)
    Seated OH Press:
    1 x 12 x 20 kg;
    1 x 8 x 30 kg;
    1 x 6 x 45 kg
    Closegrip Bench Press:
  15. Replies
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    10,530

    Full Body Workout

    Wednesday 10 February

    Barbell Bench Press:
    1 x 12 x 30 kg;
    1 x 5 x 50 kg;
    3 x 5 x 60 kg
    Pendlay Row:
    1 x 12 x 30 kg
    1 x 10 x 50 kg
    1 x 8 x 60 kg
  16. Replies
    123
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    10,530

    Full Body Workout

    8 February 2021
    Did a biceps and triceps workout on Saturday 6 February. I have decided to change things up a bit and will be doing a 3 day full body workout for the next couple of months.
    Front...
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    Taking some time off (enforced break) due to a...

    Taking some time off (enforced break) due to a bout of flu (trust it aint covid!)
  18. Replies
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    Upper Body Strength

    Wednesday 27 January

    Dumbbell Bench Press:
    1 x 8 x 16,5 kg/Db;
    1 x 5 x 21,5 kg/Db;
    3 x 5 x 28,5 kg/Db
    Single Arm Dumbbell Row:
    1 x 12 x 16,5 kg.Db/Arm;
    1 x 8 x 21,5 kg.Db/Arm;
    3 x 5 x 28,5...
  19. Replies
    123
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    10,530

    Lower Body Strength

    Monday 25 January

    Jefferson Deadlift: (haven't done Jeffersons in years and even then didn't do them regularly thus starting light!)
    3 x 5 x 70 kg Right leg over bar;
    3 x 5 x 70 kg Left leg over...
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    10,530

    Biceps & Triceps

    Sunday 24 January

    Pinwheel Curl:
    1 x 5 x 10,5 kg.Db/Arm;
    2 x 5 x 15,5 kg.Db/Arm;
    2 x 5 x 16,5 kg.Db/Arm
    EZ Bar Curl:
    3 x 10 x 25 kg
    Incline Db Curl:
    2 x 40 x 5 kg/Db (couple of seconds rest...
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    10,530

    Upper Body Hypertrophy

    Friday 22 January

    Dumbbell Incline Bench Press:
    1 x 12 x 11,5 kg/Db;
    1 x 10 x 16,5 kg/Db;
    3 x 10 x 23,5 kg/Db
    Wide Grip Pull Up:
    3 x 5 x Bw
    Dumbbell Fly:
    3 x 10 x 10,5 kg/Db
  22. Replies
    123
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    10,530

    Lower Body Hypertrophy

    Thursday 21 January

    Barbell Front Squat:
    1 x 10 x 20 kg;
    1 x 6 x 30 kg;
    3 x 8 x 40 kg
    Dumbbell Reverse Lunge:
    3 x 10 x 7,5 kg/Db
    Leg Extention:
    3 x 10 x 40 kg
  23. Replies
    123
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    10,530

    Upper Body Strength

    Tuesday 19 January

    Dumbbell Flat Bench Press:
    1 x 10 x 11,5 kg/Db;
    1 x 5 x 21,5 kg/Db;
    3 x 4 x 28,5 kg/Db
    Single Arm Dumbbell Row:
    1 x 12 x 16,5 kg/Arm;
    3 x 10 x 28,5 kg/Arm
    Seated Barbell...
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    10,530

    Lower Body Strength

    Monday 18 January

    Sumo Deadlift:
    1 x 5 x 70 kg;
    1 x 5 x 85 kg;
    2 x 5 x 100 kg;
    1 x 5 x 95 kg
    Barbell Hack Squat:
    3 x 10 x 50 kg
    Prone Leg Curl:
  25. Replies
    123
    Views
    10,530

    Upper Body Hypertrophy

    Friday 15 January

    Dumbbell Incline Bench Press:
    1 x 12 x 11,5 kg/Db
    1 x 10 x 16,5 kg/Db
    3 x 10 x 22,5 kg/Db
    Inverted Row:
    3 x 10 x Bw
    Seated Arnold Press:
    1 x 12 x 5 kg/Db
  26. Replies
    123
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    10,530

    Lower Body Hypertrophy

    Wednesday 13 January

    Goblet Squat:
    1 x 12 x 11,5 kg;
    3 x 10 x 23 kg
    Dumbbell Reverse Lunge:
    3 x 10 x 6,5 kg/Db
    Barbell Hip Thrust:
    3 x 15 x 24 kg
    Leg Extention:
  27. Replies
    123
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    10,530

    Upper Body Strength

    Sunday 10 January

    Dumbbell Flat Bench Press:
    1 x 12 x 11,5 kg/Db;
    1 x 5 x 16,5 kg/Db;
    3 x 5 x 27,5 kg/Db
    Neutral Grip Pull Up:
    3 x 7 x Bw (short pause some deep breaths after 5th rep in last...
  28. Replies
    123
    Views
    10,530

    Lower Body Strength

    Saturday 9 January

    Convensional Deadlift:
    1 x 5 x 70 kg;
    1 x 5 x 85 kg;
    3 x 5/3/2 x 100 kg
    Barbell Front Squat:
    1 x 10 x 20 kg;
    1 x 5 x 35 kg;
    3 x 5/3/3 x 52,5 kg
  29. Thread: Help

    by Peterkay
    Replies
    8
    Views
    696

    Hi, and welcome. What kind of guidance and help...

    Hi, and welcome. What kind of guidance and help are you looking for?
  30. Replies
    123
    Views
    10,530

    Upper Body Hypertrophy

    Thursday 7 January

    Dumbbell Incline Bench Press:
    1 x 12 x 11,5 kg/Db;
    1 x 10 x 16,5 kg/Db;
    3 x 10 x 21,5 kg/Db.
    Dumbbell Flat Bench Fly:
    3 x 12 x 9,5 kg/Db.
    Lat Pull Down:
    1 x 12 x Light +...
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