TripleOvertime
Elite Member
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My Workout Journal
- Thread starter Peterkay
- Start date
Peterkay
Registered
I was progressing nicely but then these past 2 weeks have been pretty disruptive! Last week was really busy with work related meetings, wife's 50th birthday and the wedding of a family member. Then I developed some sort of infection in my butt region - really painful! Saw a doc who gave me antibiotics, ointments and booked me off for the week. I truly hope to be able to start working out again this weekend!
Peterkay
Registered
Lower Body & Arms Fat Burner
Saturday 7 November
EZ Bar Curl:
2 x 12 x 15 kg;
3 x 10 x 25 kg
Close Grip Bench Press:
2 x 12 x 20 kg;
3 x 10 x 45 kg
Db Standing Single Leg Calf Raise:
2 x 12 x 6 kg;
3 x 12 x 8,5 kg
Leg Extension:
2 x 12 x 20 kg;
3 x 10 x 35 kg
Bb Front Squat:
1 x 12 x 20 kg;
3 x 8 x 30 kg
Prone Leg Curl:
3 x 10 x 27,5 kg
Ab Wheel Rollout:
2 x 15
Hopefully I can get back into a consistant 4 workouts per week again after these past two disruptive weeks!
Saturday 7 November
EZ Bar Curl:
2 x 12 x 15 kg;
3 x 10 x 25 kg
Close Grip Bench Press:
2 x 12 x 20 kg;
3 x 10 x 45 kg
Db Standing Single Leg Calf Raise:
2 x 12 x 6 kg;
3 x 12 x 8,5 kg
Leg Extension:
2 x 12 x 20 kg;
3 x 10 x 35 kg
Bb Front Squat:
1 x 12 x 20 kg;
3 x 8 x 30 kg
Prone Leg Curl:
3 x 10 x 27,5 kg
Ab Wheel Rollout:
2 x 15
Hopefully I can get back into a consistant 4 workouts per week again after these past two disruptive weeks!
Peterkay
Registered
Upper Body Fat Burner
Sunday 8 November
Deadlift:
2 x 10 x 50 kg;
3 x 8 x 70 kg
Pull Up:
3 x (7, 5, 3 + 3 band assist) x Bw
Incline Barbell Bench Press:
2 x 12 x 30 kg;
3 x (8, 7, 6) x 50 kg
Flat Db Bench Press:
3 x 10 x 18,5 kg/Db
Db Row:
3 x 10 x 18,5 kg/Db
Seated Db OH Press:
1 x 12 x 5 kg/Db;
3 x 10 x 11,5 kg/Db
Seated Db Lateral Raise:
1 x 20 x 5 kg/Db
Good to get back into the swing of things! But I'm still finding the shortened rest times between sets a challenge! 90 secs for big compounds - Deads and Squats, and 60 secs between all other sets.
Sunday 8 November
Deadlift:
2 x 10 x 50 kg;
3 x 8 x 70 kg
Pull Up:
3 x (7, 5, 3 + 3 band assist) x Bw
Incline Barbell Bench Press:
2 x 12 x 30 kg;
3 x (8, 7, 6) x 50 kg
Flat Db Bench Press:
3 x 10 x 18,5 kg/Db
Db Row:
3 x 10 x 18,5 kg/Db
Seated Db OH Press:
1 x 12 x 5 kg/Db;
3 x 10 x 11,5 kg/Db
Seated Db Lateral Raise:
1 x 20 x 5 kg/Db
Good to get back into the swing of things! But I'm still finding the shortened rest times between sets a challenge! 90 secs for big compounds - Deads and Squats, and 60 secs between all other sets.
Peterkay
Registered
Lower Body & Arms Fat Burner
Tuesday 10 November
EZ Bar Curl:
2 x (10, 9, 8) x 15 kg
3 x 10 x 30 kg
EZ Bar Skull Crusher:
2 x (10, 9, 8) x 15 kg
3 x 8 x 30 kg
Above 2 exercises super setted
Seated Calf Raise:
3 x 15 x 56,5 kg
Barbell Back Squat:
2 x 12 x 30 kg
3 x 1o x 55 kg
Straight Leg Deadlift:
2 x 12 x 30 kg
3 x 8 x 50 kg
Knee Over Bench Ab Crunch:
2 x 15
Tuesday 10 November
EZ Bar Curl:
2 x (10, 9, 8) x 15 kg
3 x 10 x 30 kg
EZ Bar Skull Crusher:
2 x (10, 9, 8) x 15 kg
3 x 8 x 30 kg
Above 2 exercises super setted
Seated Calf Raise:
3 x 15 x 56,5 kg
Barbell Back Squat:
2 x 12 x 30 kg
3 x 1o x 55 kg
Straight Leg Deadlift:
2 x 12 x 30 kg
3 x 8 x 50 kg
Knee Over Bench Ab Crunch:
2 x 15
Peterkay
Registered
Upper Body Fat Burner
Thursday 12November
Incline Db Bench Press:
2 x 12 x 11,5 kg/Db
3 x 10 x 20,5 kg/Db
Flat Bb Bench Press:
3 x (10, 10, 8) x 55 kg
Pull Up:
2 x 12 x Banded Pulldown as warm-up
3 x (7, 6, 5+2 band assisted) x Bw
Bb Pendlay Row:
3 x 10 x 50 kg
Standing Bb Overhead Press:
2 x 10 x 20 kg
3 x (10, 10, 8) x 30 kg
Standing Db Lateral Raise:
3 x 8 x 8,5 kg/Db
Thursday 12November
Incline Db Bench Press:
2 x 12 x 11,5 kg/Db
3 x 10 x 20,5 kg/Db
Flat Bb Bench Press:
3 x (10, 10, 8) x 55 kg
Pull Up:
2 x 12 x Banded Pulldown as warm-up
3 x (7, 6, 5+2 band assisted) x Bw
Bb Pendlay Row:
3 x 10 x 50 kg
Standing Bb Overhead Press:
2 x 10 x 20 kg
3 x (10, 10, 8) x 30 kg
Standing Db Lateral Raise:
3 x 8 x 8,5 kg/Db
Peterkay
Registered
Lower Body & Arms Fat Burner
Saturday 14 November
Incline Alternating Db Curl:
2 x 12 x 6,5 kg/Db
3 x 10 x 13,5 kg/Db
Close Grip Bench Press:
2 x 12 x 20 kg
3 x 10 x 47,5 kg
Standing Single Leg Calf Raise:
2 x 12 x 6,5 kg Db
3 x 12 x 9,5 kg Db
Leg Extension:
2 x 12 x 20 kg
3 x 12 x 35 kg
Bd Hack Squat:
1 x 12 x 30 kg
3 x 8 x 55 kg
Prone Leg Curl:
3 x 10 x 30 kg
Ab Wheel Rollout:
3 x 15
Standing Db Curl:
3 x 10 x 10,5 kg/Db
Banded Triceps Push Down:
3 x 12 x Band doubled
Saturday 14 November
Incline Alternating Db Curl:
2 x 12 x 6,5 kg/Db
3 x 10 x 13,5 kg/Db
Close Grip Bench Press:
2 x 12 x 20 kg
3 x 10 x 47,5 kg
Standing Single Leg Calf Raise:
2 x 12 x 6,5 kg Db
3 x 12 x 9,5 kg Db
Leg Extension:
2 x 12 x 20 kg
3 x 12 x 35 kg
Bd Hack Squat:
1 x 12 x 30 kg
3 x 8 x 55 kg
Prone Leg Curl:
3 x 10 x 30 kg
Ab Wheel Rollout:
3 x 15
Standing Db Curl:
3 x 10 x 10,5 kg/Db
Banded Triceps Push Down:
3 x 12 x Band doubled
Peterkay
Registered
Upper Body Fat Burner
Sunday 15 November
InclineBarbell Bench Press:
2 x 12 x 30 kg
3 x 8 x (55 kg, 52 kg, 50 kg)
Flat Dumbbell Bench Press:
3 x 12 x 19,5 kg/Db
Wide Grip Pull Up:
3 x (5, 5 last rep kipping, 4 pause 1)
Single Arm Db Row:
1 x 12 x 11,5 kg Db
3 x 12 x 21,5 kg Db
Seated Arnold Press:
2 x 12 x 5 kg/Db
3 x 12 x 11,5 kg/Db
Seated Lateral Raise:
2 x 15 x 5 kg/Db
Banded Face Pull:
2 x 15 x Band
Sunday 15 November
InclineBarbell Bench Press:
2 x 12 x 30 kg
3 x 8 x (55 kg, 52 kg, 50 kg)
Flat Dumbbell Bench Press:
3 x 12 x 19,5 kg/Db
Wide Grip Pull Up:
3 x (5, 5 last rep kipping, 4 pause 1)
Single Arm Db Row:
1 x 12 x 11,5 kg Db
3 x 12 x 21,5 kg Db
Seated Arnold Press:
2 x 12 x 5 kg/Db
3 x 12 x 11,5 kg/Db
Seated Lateral Raise:
2 x 15 x 5 kg/Db
Banded Face Pull:
2 x 15 x Band
Peterkay
Registered
Lower Body & Arms Fat Burner
Tuesday 17 November
EZ Bar Curl:
2 x 12 x 15 kg;
3 x 10 x 30 kg
EZ Bar Skull Crusher:
2 x 12 x 15 kg;
1 x 4 x 30 kg really felt uncomfortable so immediately downloaded to 25 Kg & completed with 10 reps
2 x 12 x 25 kg
45 Degree Standing Calf Raise:
2 x 30 x 2 Leg Bw
Bb Back Squat:
2 x 12 x 30 kg;
3 x 8 x 60 kg
RDL:
1 x 12 x 30 kg;
3 x 10 x 50 kg
Plank:
3 x 30 sec.
Tuesday 17 November
EZ Bar Curl:
2 x 12 x 15 kg;
3 x 10 x 30 kg
EZ Bar Skull Crusher:
2 x 12 x 15 kg;
1 x 4 x 30 kg really felt uncomfortable so immediately downloaded to 25 Kg & completed with 10 reps
2 x 12 x 25 kg
45 Degree Standing Calf Raise:
2 x 30 x 2 Leg Bw
Bb Back Squat:
2 x 12 x 30 kg;
3 x 8 x 60 kg
RDL:
1 x 12 x 30 kg;
3 x 10 x 50 kg
Plank:
3 x 30 sec.
Peterkay
Registered
Upper Body Fat Burner
Thursday 19 November
Incline Db Bench Press:
2 x 12 x 11,5 kg/Db;
3 x 8 x 23,5 kg/Db
Flat Bb Bench Press:
3 x (10, 10, 8) x 55 kg
Neutral Grip Pull Up:
3 x (8, 7, 5) x Bw
Pendlay Row:
3 x (12, 12, 10) x 50 kg
Bb O Head Press:
1 x 12 x 25 kg;
3 x 8 x (35; 33; 30 kg)
Db Lateral Raise:
3 x (10; 8; 8) x 8,5 kg/Db
Standing Banded Row:
3 x 12 x Band Doubled
Thursday 19 November
Incline Db Bench Press:
2 x 12 x 11,5 kg/Db;
3 x 8 x 23,5 kg/Db
Flat Bb Bench Press:
3 x (10, 10, 8) x 55 kg
Neutral Grip Pull Up:
3 x (8, 7, 5) x Bw
Pendlay Row:
3 x (12, 12, 10) x 50 kg
Bb O Head Press:
1 x 12 x 25 kg;
3 x 8 x (35; 33; 30 kg)
Db Lateral Raise:
3 x (10; 8; 8) x 8,5 kg/Db
Standing Banded Row:
3 x 12 x Band Doubled
Last edited:
Peterkay
Registered
Lower Body & Arms Fat Burner
Saturday 21 November
Incline Alternating Db Curl:
2 x 12 x 6,5 kg/Db;
3 x 11 x 13,5 kg/Db Followed immediately by
1 x 20 x 5 kg/Db
Close Grip Bench Press:
2 x 12 x 20 kg;
3 x 10 x 48 kg Followed immediately by
1 x 25 x 5 kg Db's
Standing Single Leg Weighted Calf Raise:
1 x 12 x 6,5 kg;
3 x 15 x 10,5 kg
Leg Extension:
2 x 12 x 20 kg;
3 x 10 x 37,5 kg
Deadlift:
1 x 10 x 60 kg
1 x 8 x 70 kg
1 x 5 x 80 kg
1 x 3 x 95 kg
Ab Wheel Rollout:
3 x 15
Db Hammer Curl:
1 x 20 x 5 kg/Db
Saturday 21 November
Incline Alternating Db Curl:
2 x 12 x 6,5 kg/Db;
3 x 11 x 13,5 kg/Db Followed immediately by
1 x 20 x 5 kg/Db
Close Grip Bench Press:
2 x 12 x 20 kg;
3 x 10 x 48 kg Followed immediately by
1 x 25 x 5 kg Db's
Standing Single Leg Weighted Calf Raise:
1 x 12 x 6,5 kg;
3 x 15 x 10,5 kg
Leg Extension:
2 x 12 x 20 kg;
3 x 10 x 37,5 kg
Deadlift:
1 x 10 x 60 kg
1 x 8 x 70 kg
1 x 5 x 80 kg
1 x 3 x 95 kg
Ab Wheel Rollout:
3 x 15
Db Hammer Curl:
1 x 20 x 5 kg/Db
Peterkay
Registered
Upper Body Fat Burner
Sunday 22 November
Incline Barbell Bench Press:
2 x 12 x 20 kg;
3 x 8 x 55kg
Flat Db Bench Press:
3 x 12 x 19,5 kg/Db
Wide Grip Pull Up:
3 x 5 x Bw (I experienced quite a bit of pain inmy left shouder!)
Single Arm Db Row:
1 x 12 x 11,5 kg Db
3 x 10 x 22,5 kg Db
Seated Db Shoulder Press:
1 x 12 x 5 kg/Db
3 x 10 x 13,5 kg/Db
(Felt that shoulder pain again during my first set then changed to Arnold Press style and found it much better on the shoulder joint!)
Standing Banded Row: (supinated grip)
3 x 15 x band doubled
Sunday 22 November
Incline Barbell Bench Press:
2 x 12 x 20 kg;
3 x 8 x 55kg
Flat Db Bench Press:
3 x 12 x 19,5 kg/Db
Wide Grip Pull Up:
3 x 5 x Bw (I experienced quite a bit of pain inmy left shouder!)
Single Arm Db Row:
1 x 12 x 11,5 kg Db
3 x 10 x 22,5 kg Db
Seated Db Shoulder Press:
1 x 12 x 5 kg/Db
3 x 10 x 13,5 kg/Db
(Felt that shoulder pain again during my first set then changed to Arnold Press style and found it much better on the shoulder joint!)
Standing Banded Row: (supinated grip)
3 x 15 x band doubled
Peterkay
Registered
Unfortunately I was hit by a bout of stomach flu this past Tuesday - nausia and diarrhoea! It seems to be clearing up so hopefully I'll be able to return to working out this weekend!?
Happy Thanksgiving to all in the USA!
Happy Thanksgiving to all in the USA!
Last edited:
Peterkay
Registered
PHUL Routine
Saturday 28 November
Gut still not 100% but good enough to start working out again.
Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 45 kg;
3 x 5 x 65 kg.
Incline Dumbbell Press:
3 x 10 x 21,5 kg/Db.
Wide Grip Pull Up:
3 x (6; 5; 5) x Bw
Pendlay Row:
1 x 5 x 50 kg;
3 x 5 x 65 kg
Seated Barbell Shoulder Press:
1 x 8 x 20 kg;
3 x 6 x 37,5 kg
EZ Bar Curl:
1 x 10 x 20 kg;
1 x 8 x 25 kg;
2 x 6 x 30 kg.
EZ Bar Skull Crusher:
1 x 10 x 20 kg;
1 x 8 x 25 kg;
2 x 6 x 30 kg.
Enjoyed the workout even though I'm still experiencing some pain in the left hand shoulder joint.
Saturday 28 November
Gut still not 100% but good enough to start working out again.
Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 45 kg;
3 x 5 x 65 kg.
Incline Dumbbell Press:
3 x 10 x 21,5 kg/Db.
Wide Grip Pull Up:
3 x (6; 5; 5) x Bw
Pendlay Row:
1 x 5 x 50 kg;
3 x 5 x 65 kg
Seated Barbell Shoulder Press:
1 x 8 x 20 kg;
3 x 6 x 37,5 kg
EZ Bar Curl:
1 x 10 x 20 kg;
1 x 8 x 25 kg;
2 x 6 x 30 kg.
EZ Bar Skull Crusher:
1 x 10 x 20 kg;
1 x 8 x 25 kg;
2 x 6 x 30 kg.
Enjoyed the workout even though I'm still experiencing some pain in the left hand shoulder joint.
Peterkay
Registered
PHUL Routine - Lower Body
Monday 30 November
Due to time constraints I wasn't able to do the full workout but did get to hit Quads, Hams & Calves!
Bb Back Squat:
1 x 10 x 50 kg
1 x 8 x 65 kg
3 x 5 x 80 kg
RDL:
1 x 10 x 20 kg
1 x 8 x 50 kg
3 x 5 x 65 kg
Standing Db Single Leg Calf Raise:
1 x 12 x 6,5 kg
3 x 15 x 10,5 kg
Monday 30 November
Due to time constraints I wasn't able to do the full workout but did get to hit Quads, Hams & Calves!
Bb Back Squat:
1 x 10 x 50 kg
1 x 8 x 65 kg
3 x 5 x 80 kg
RDL:
1 x 10 x 20 kg
1 x 8 x 50 kg
3 x 5 x 65 kg
Standing Db Single Leg Calf Raise:
1 x 12 x 6,5 kg
3 x 15 x 10,5 kg
Last edited:
Peterkay
Registered
PHUL Routine
Upper Body Hypertrophy
Incline Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 40 kg;
3 x 8 x 55 kg
Dumbbell Fly:
3 x 12 x 8,5 kg/Db (Slow execution, concentrating and focusing on the stretch and contraction)
Single Arm Dumbbell Row:
1 x 12 x 11,5 kg.Db
3 x 10 x 23,5 kg.Db
Seated Bench Row:
3 x 12 x 30 kg
Dumbbell Lateral Raise:
1 x 12 x 5 kg/Db;
1 x 8 x 10,5 kg/Db
2 x 8 x 9,5 kg/Db
Banded Biceps Curl:
3 x 10 x Doubled Band
Dumbbell French Press:
1 x 5 x 9,5 kg/Db; 1 x 10 x 5 kg/Db
(found the weight a bit too heavy for hypertrophy rep range so immediately dropped weight and continued set above)
2 x 12 x 5 kg/Db
Upper Body Hypertrophy
Incline Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 40 kg;
3 x 8 x 55 kg
Dumbbell Fly:
3 x 12 x 8,5 kg/Db (Slow execution, concentrating and focusing on the stretch and contraction)
Single Arm Dumbbell Row:
1 x 12 x 11,5 kg.Db
3 x 10 x 23,5 kg.Db
Seated Bench Row:
3 x 12 x 30 kg
Dumbbell Lateral Raise:
1 x 12 x 5 kg/Db;
1 x 8 x 10,5 kg/Db
2 x 8 x 9,5 kg/Db
Banded Biceps Curl:
3 x 10 x Doubled Band
Dumbbell French Press:
1 x 5 x 9,5 kg/Db; 1 x 10 x 5 kg/Db
(found the weight a bit too heavy for hypertrophy rep range so immediately dropped weight and continued set above)
2 x 12 x 5 kg/Db
Peterkay
Registered
PHUL Routine
Thursday 3 December
Lower Body Hypertrophy
Still suffering from DOMS from my previous lower body workout (consequence of going 9 days between leg workout!) so decided to go really light.
Barbell Front Squat:
1 x 12 x 20 kg;
1 x 10 x 30 kg;
1 x 10 x 40 kg
RDL:
1 x 12 x 20 kg;
1 x 10 x 30 kg;
1 x 10 x 40 kg
Leg Extension:
3 x 12 x 30 kg
Prone Leg Curl:
3 x 10 x 25 kg
Seated Barbell Calf Raise:
3 x 15 x 60 kg
Thursday 3 December
Lower Body Hypertrophy
Still suffering from DOMS from my previous lower body workout (consequence of going 9 days between leg workout!) so decided to go really light.
Barbell Front Squat:
1 x 12 x 20 kg;
1 x 10 x 30 kg;
1 x 10 x 40 kg
RDL:
1 x 12 x 20 kg;
1 x 10 x 30 kg;
1 x 10 x 40 kg
Leg Extension:
3 x 12 x 30 kg
Prone Leg Curl:
3 x 10 x 25 kg
Seated Barbell Calf Raise:
3 x 15 x 60 kg
Peterkay
Registered
PHUL Upper Body
Saturday 5 December
Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 45 kg;
3 x 5 x 65 kg
Dumbbell Incline Press:
3 x 10 x 22,5 kg/Db
Barbell Bent-over Row:
1 x 5 x 50 kg;
3 x 5 x 65 kg
Lat Pull Down:
1 x 8 x single band doubled;
3 x 8 x double bands doubled up
Wide Grip Upright Row:
1 x 8 x 20 kg;
3 x 5 x 25 kg
EZ Bar Curl:
1 x 10 x 20 kg;
3 x 10 x 30 kg
EZ Bar Skull Crusher:
1 x 10 x 20 kg;
3 x 8 x 30 kg
Dumbbell Hammer Curl:
1 x 40 x 5 kg/Db
Incline Dumbbell Triceps Extension:
1 x 40 x 5 kg/Db
Saturday 5 December
Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 45 kg;
3 x 5 x 65 kg
Dumbbell Incline Press:
3 x 10 x 22,5 kg/Db
Barbell Bent-over Row:
1 x 5 x 50 kg;
3 x 5 x 65 kg
Lat Pull Down:
1 x 8 x single band doubled;
3 x 8 x double bands doubled up
Wide Grip Upright Row:
1 x 8 x 20 kg;
3 x 5 x 25 kg
EZ Bar Curl:
1 x 10 x 20 kg;
3 x 10 x 30 kg
EZ Bar Skull Crusher:
1 x 10 x 20 kg;
3 x 8 x 30 kg
Dumbbell Hammer Curl:
1 x 40 x 5 kg/Db
Incline Dumbbell Triceps Extension:
1 x 40 x 5 kg/Db
Peterkay
Registered
PHUL Lower Strength
Sunday 6 December
Barbell Back Squat:
1 x 10 x 50 kg;
1 x 5 x 65 kg;
3 x 5 x 82,5 kg
Convensional Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
1 x 5 x 100 kg
Barbell Hack Squat:
1 x 10 x 25 kg;
3 x 10 x 35 kg
Prone Leg Curl:
3 x 10 x 27,5 kg
Standing Single Leg Calf Raise:
1 x 10 x 5 kg/leg
3 x 15 x 10,5 kg/leg
Ab Wheel Rollout:
2 x 12
Sunday 6 December
Barbell Back Squat:
1 x 10 x 50 kg;
1 x 5 x 65 kg;
3 x 5 x 82,5 kg
Convensional Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
1 x 5 x 100 kg
Barbell Hack Squat:
1 x 10 x 25 kg;
3 x 10 x 35 kg
Prone Leg Curl:
3 x 10 x 27,5 kg
Standing Single Leg Calf Raise:
1 x 10 x 5 kg/leg
3 x 15 x 10,5 kg/leg
Ab Wheel Rollout:
2 x 12
Peterkay
Registered
PHUL Upper Body Hypertrophy
Tuesday 8 December
Decided to do Flyes first as a pre exhaust.
Flat Dumbbell Fly:
1 x 12 x 6,5 kg/Db
3 x 10 x 10,5 kg/Db
Incline Barbell Bench:
1 x 12 x 30 kg
1 x 12 x 40 kg
1 x 10 x 50 kg
1 x 8 x 57,5 kg
Single Arm Dumbbell Row:
1 x 12 x 11,5 kg/arm
3 x 10 x 24,5 kg/arm
Standing Band Row:
3 x 10 x Red Band doubled
Dumbbell Lateral Raise:
3 x 12 x 5 kg/Db (left shoulder still giving problems thus a light lateral raise w slow controlled movementand hold at top)
Dumbbell Pinwheel Curl:
1 x 12 x 5 kg/arm
1 x 10 x 9,5 kg/arm
3 x 10 x 12,5 kg/arm
Incline Db Triceps Extension: (Super set w Pinwheel curl)
1 x 12 x 5 kg/Db
3 x 8 x 9,5 kg/Db
Incline Dumbbell Curl:
3 x 10 x 9,5 kg/Db
Band Push Down: (Superset w Db Curl)
3 x 12 x Pink Band doubled
Tuesday 8 December
Decided to do Flyes first as a pre exhaust.
Flat Dumbbell Fly:
1 x 12 x 6,5 kg/Db
3 x 10 x 10,5 kg/Db
Incline Barbell Bench:
1 x 12 x 30 kg
1 x 12 x 40 kg
1 x 10 x 50 kg
1 x 8 x 57,5 kg
Single Arm Dumbbell Row:
1 x 12 x 11,5 kg/arm
3 x 10 x 24,5 kg/arm
Standing Band Row:
3 x 10 x Red Band doubled
Dumbbell Lateral Raise:
3 x 12 x 5 kg/Db (left shoulder still giving problems thus a light lateral raise w slow controlled movementand hold at top)
Dumbbell Pinwheel Curl:
1 x 12 x 5 kg/arm
1 x 10 x 9,5 kg/arm
3 x 10 x 12,5 kg/arm
Incline Db Triceps Extension: (Super set w Pinwheel curl)
1 x 12 x 5 kg/Db
3 x 8 x 9,5 kg/Db
Incline Dumbbell Curl:
3 x 10 x 9,5 kg/Db
Band Push Down: (Superset w Db Curl)
3 x 12 x Pink Band doubled
Peterkay
Registered
PHUL Lower Body Hypertrophy
Thursday 10 December
Goblet Squat:
1 x 12 x 11,5 kg;
3 x 10 x 21,5 kg
Dumbbell Reverse Lunge:
3 x 10 x 5 kg/Db
Leg Extension:
3 x 12 x 32,5 Kg
RDL:
1 x 12 x 30 kg
3 x 10 x 50 kg
45 Degree Standing Calf Raise:
3 x 20 x Bw + a few extra single leg
Thursday 10 December
Goblet Squat:
1 x 12 x 11,5 kg;
3 x 10 x 21,5 kg
Dumbbell Reverse Lunge:
3 x 10 x 5 kg/Db
Leg Extension:
3 x 12 x 32,5 Kg
RDL:
1 x 12 x 30 kg
3 x 10 x 50 kg
45 Degree Standing Calf Raise:
3 x 20 x Bw + a few extra single leg
Peterkay
Registered
PHUL Upper Body Strength
Tuesday 15 December
Barbell Incline Bench Press:
1 x 10 x 50 kg;
3 x 3 x 60 kg
Dumbbell Flat Bench Press:
3 x 12 x 19,5 kg/Db
Wide Grip Pull Up:
3 x 5 x Bw
1 x 5 x Band assist
Pendlay Row:
1 x 5 x 50 kg
3 x 5 x 60 kg
Barbell Front Raise:
1 x 15 x 10 kg (slow raising and lowering with pause on top of movement)
Dumbbell Lateral Raise:
1 x 15 x 5kg/Db (slow raising and lowering with pause on top of movement)
Tuesday 15 December
Barbell Incline Bench Press:
1 x 10 x 50 kg;
3 x 3 x 60 kg
Dumbbell Flat Bench Press:
3 x 12 x 19,5 kg/Db
Wide Grip Pull Up:
3 x 5 x Bw
1 x 5 x Band assist
Pendlay Row:
1 x 5 x 50 kg
3 x 5 x 60 kg
Barbell Front Raise:
1 x 15 x 10 kg (slow raising and lowering with pause on top of movement)
Dumbbell Lateral Raise:
1 x 15 x 5kg/Db (slow raising and lowering with pause on top of movement)
Peterkay
Registered
Arm Workout
Thursday 16 December
Ran out of time for the arm exercises in yesterdays upper body workout so did an arm workout this morning.
Dumbbell Pin Wheel Curl:
1 x 10 x 5kg Db/arm;
1 x 8 x 7,5 kg/Db/arm;
3 x 5 x 15,5 kg/Db/arm
Unilateral Incline Db French Press:
1 x 10 x 5 kg/Db/arm;
1 x 8 x 7,5 kg/Db/arm;
3 x 5 x 11,5 kg/Db/arm
EZ Bar Curl:
3 x 10 x 25 kg
EZ Bar Skull Crusher:
3 x 8 x 25 kg
Incline Alternating Db Curl:
1 x 40 x 5 kg/Db
Band Unilateral Push Down:
1 x 40 x Band
Thursday 16 December
Ran out of time for the arm exercises in yesterdays upper body workout so did an arm workout this morning.
Dumbbell Pin Wheel Curl:
1 x 10 x 5kg Db/arm;
1 x 8 x 7,5 kg/Db/arm;
3 x 5 x 15,5 kg/Db/arm
Unilateral Incline Db French Press:
1 x 10 x 5 kg/Db/arm;
1 x 8 x 7,5 kg/Db/arm;
3 x 5 x 11,5 kg/Db/arm
EZ Bar Curl:
3 x 10 x 25 kg
EZ Bar Skull Crusher:
3 x 8 x 25 kg
Incline Alternating Db Curl:
1 x 40 x 5 kg/Db
Band Unilateral Push Down:
1 x 40 x Band
Peterkay
Registered
PHUL Lower Body Strength
Thursday 17 December
Barbell Back Squat:
1 x 10 x 50 kg;
1 x 5 x 65 kg;
3 x 3 x 85 kg
Convensional Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
1 x 5 x 100 kg
Leg Curls:
3 x 10 x 30 kg
Single Leg Standing Db Calf Raise:
1 x 12 x 5 kg/Leg
3 x 15 x 11,5 kg/Leg
Thursday 17 December
Barbell Back Squat:
1 x 10 x 50 kg;
1 x 5 x 65 kg;
3 x 3 x 85 kg
Convensional Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
1 x 5 x 100 kg
Leg Curls:
3 x 10 x 30 kg
Single Leg Standing Db Calf Raise:
1 x 12 x 5 kg/Leg
3 x 15 x 11,5 kg/Leg
Peterkay
Registered
Upper Body Hypertrophy
Sunday 20 December
Incline Dumbbell Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db
3 x 8 x 21,5 kg/Db
Flat Bench Dumbbell Fly:
3 x 12 x 10,5 kg/Db
Wide Grip Band Pull Down:
1 x 12 x Light Band
1 x 10 x Medium Band
3 x 10 x Heavy Band
Seated Bench Row:
3 x 15 x 27,5 kg
Standing Millitary Press:
1 x 12 x 20 kg
1 x 10 x 25 kg
3 x 8 x 30 kg
Seated Dumbbell Lateral Raise:
3 x 10 x 6,5 kg
Supinated Narrow Grip Band Pull Down:
1 x 20 x heavy Band.
Sunday 20 December
Incline Dumbbell Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db
3 x 8 x 21,5 kg/Db
Flat Bench Dumbbell Fly:
3 x 12 x 10,5 kg/Db
Wide Grip Band Pull Down:
1 x 12 x Light Band
1 x 10 x Medium Band
3 x 10 x Heavy Band
Seated Bench Row:
3 x 15 x 27,5 kg
Standing Millitary Press:
1 x 12 x 20 kg
1 x 10 x 25 kg
3 x 8 x 30 kg
Seated Dumbbell Lateral Raise:
3 x 10 x 6,5 kg
Supinated Narrow Grip Band Pull Down:
1 x 20 x heavy Band.
Peterkay
Registered
Arm Workout
Monday 21 December
a. Concentration Curl:
1 x 10 x 5 kg/Arm
1 x 8 x 11,5 kg/Arm
3 x 5 x 15,5 kg/Arm
b. Seated Db Triceps Extension:
1 x 10 x 5 kg/Db
3 x 5 x 11,5 kg/Db
a. EZ Bar Curl:
3 x 12 x 25 kg
b. EZ Bar Skull Crusher:
3 x 10 x 25 kg
Seated Hammer Curl:
1 x 40 x 5 kg/Db
Band Push Down:
1 x 40 x Light Band Doubled
a. & b. = super set
Monday 21 December
a. Concentration Curl:
1 x 10 x 5 kg/Arm
1 x 8 x 11,5 kg/Arm
3 x 5 x 15,5 kg/Arm
b. Seated Db Triceps Extension:
1 x 10 x 5 kg/Db
3 x 5 x 11,5 kg/Db
a. EZ Bar Curl:
3 x 12 x 25 kg
b. EZ Bar Skull Crusher:
3 x 10 x 25 kg
Seated Hammer Curl:
1 x 40 x 5 kg/Db
Band Push Down:
1 x 40 x Light Band Doubled
a. & b. = super set
Peterkay
Registered
PHUL: Lower Body
Tuesday 22 December
Barbell Front Squat:
1 x 12 x 20 kg;
1 x 10 x 25 kg;
3 x 8 x 30 kg
Dumbbell Rear Lunge:
3 x 10/Leg x 5 kg/Dbs
RDL:
1 x 12 x 30 kg
3 x 12 x 50 kg
Seated Barbell Calf Raise:
3 x 15 x 68 kg
Tuesday 22 December
Barbell Front Squat:
1 x 12 x 20 kg;
1 x 10 x 25 kg;
3 x 8 x 30 kg
Dumbbell Rear Lunge:
3 x 10/Leg x 5 kg/Dbs
RDL:
1 x 12 x 30 kg
3 x 12 x 50 kg
Seated Barbell Calf Raise:
3 x 15 x 68 kg
Peterkay
Registered
PHUL Upper Body
Thursday 24 December
Barbell Incline Bench Press:
2 x 12 x 20 kg;
3 x 4 x 60 kg
Dumbbell Flat Bench Press:
3 x 12 x 20,5 kg/Db
Neutral Grip Pull Up:
3 x (8; 7; 6) x Bodyweight
Pendlay Row:
1 x 10 x 50 kg;
1 x 8 x 60 kg;
1 x 6 x 65 kg;
1 x 5 x 67,5 kg
Seated Over head Press:
1 x 10 x 20 kg;
1 x 6 x 30 kg;
3 x 5 x 40 kg
Incline Alternating Db Curl:
1 x 12 x 5 kg/Db;
4 x 10 x 10,5 kg/Db
Triceps Dip:
1 x 10 x Band assist
4 x 5 x Bodyweight
Left shoulder giving shit again, especially doing dips, hence only 5 reps!
Thursday 24 December
Barbell Incline Bench Press:
2 x 12 x 20 kg;
3 x 4 x 60 kg
Dumbbell Flat Bench Press:
3 x 12 x 20,5 kg/Db
Neutral Grip Pull Up:
3 x (8; 7; 6) x Bodyweight
Pendlay Row:
1 x 10 x 50 kg;
1 x 8 x 60 kg;
1 x 6 x 65 kg;
1 x 5 x 67,5 kg
Seated Over head Press:
1 x 10 x 20 kg;
1 x 6 x 30 kg;
3 x 5 x 40 kg
Incline Alternating Db Curl:
1 x 12 x 5 kg/Db;
4 x 10 x 10,5 kg/Db
Triceps Dip:
1 x 10 x Band assist
4 x 5 x Bodyweight
Left shoulder giving shit again, especially doing dips, hence only 5 reps!
Peterkay
Registered
Lower Body Deload
Saturday 26 December
Decided on a deload week
Deadlift:
1 x 12 x 50 kg;
1 x 10 x 60 kg;
1 x 8 x 70 kg;
1 x 5 x 80 kg
Barbell Hack Squat:
3 x 12 x 30 kg
Leg Extension:
3 x 10 x 30 kg
Leg Curl:
3 x 12 x 25 kg
Standing 45 Degree Calf Raise:
1 x 40 x Bw
Saturday 26 December
Decided on a deload week
Deadlift:
1 x 12 x 50 kg;
1 x 10 x 60 kg;
1 x 8 x 70 kg;
1 x 5 x 80 kg
Barbell Hack Squat:
3 x 12 x 30 kg
Leg Extension:
3 x 10 x 30 kg
Leg Curl:
3 x 12 x 25 kg
Standing 45 Degree Calf Raise:
1 x 40 x Bw
Peterkay
Registered
Upper Body Deload
Monday 28 December
Dumbbell Incline Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db;
1 x 10 x 20,5 kg/Db
Flat Dumbbell Fly:
3 x 15 x 7,5 kg/Db + extra 5 reps on last set
Band Pull Down:
1 x 12 x Light Band
3 x 10 x Heavy Band
Standing Supine Grip Band Row:
3 x 15 x Light Band + Tube Band
Seated Arnold Press:
3 x 15 x 8,5 kg/Db
EZ Bar Preacher Curl:
3 x 10 x 15 kg Followed immediately by:
Dumbbell Hammer Curl:
1 x 30 x 5 kg/Db
EZ Bar Standing French Press:
3 x 12 x 15 kg Followed immediately by:
Band Push Down:
1 x 30 (12 x Light Band Doubled, 18 x Tubular Band)
Monday 28 December
Dumbbell Incline Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db;
1 x 10 x 20,5 kg/Db
Flat Dumbbell Fly:
3 x 15 x 7,5 kg/Db + extra 5 reps on last set
Band Pull Down:
1 x 12 x Light Band
3 x 10 x Heavy Band
Standing Supine Grip Band Row:
3 x 15 x Light Band + Tube Band
Seated Arnold Press:
3 x 15 x 8,5 kg/Db
EZ Bar Preacher Curl:
3 x 10 x 15 kg Followed immediately by:
Dumbbell Hammer Curl:
1 x 30 x 5 kg/Db
EZ Bar Standing French Press:
3 x 12 x 15 kg Followed immediately by:
Band Push Down:
1 x 30 (12 x Light Band Doubled, 18 x Tubular Band)