My Workout Journal

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  1. #106
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    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 bar
    Barbell Hack Squat:
    1 x 5 x 50 kg;
    3 x 5 x 60 kg
    Prone Leg Curl:
    3 x 10 x 30 kg
    Single Leg Stand 45degree Calf Raise:
    3 x 15 x Bw
    Plank:
    3 x 30 sec

    Last edited by Peterkay; 01-25-2021 at 05:53 AM.

  2. #107
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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 kg.Db/Arm
    Seated Arnold Press:
    1 x 12 x 5 kg/Db;
    1 x 10 x 10,5 kg/Db;
    3 x 5 x 16,5 kg/Db
    Pull Up:
    3 x 5 x Bw
    Band Chin Grip Pull Down:
    3 x 12 x Heavy Band


  3. #108
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    Taking some time off (enforced break) due to a bout of flu (trust it aint covid!)

  4. #109
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    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 Squat:
    1 x 5 x 20 kg;
    1 x 5 x 35 kg;
    3 x 5 x 50 kg
    Incline Dumbbell Bench Press:
    1 x 12 x 11,5 kg/Db;
    1 x 10 x 16,5 kg/Db;
    3 x 8 x 23,5 kg/Db
    Single Arm Dumbbell Row:
    1 x 12 x 11,5 kg/DB/Arm
    1 x 10 16,5 kg/Db/Arm
    3 x 10 x 23,5 kg/Db/Arm
    Seated Dumbell Overhead Press:
    1 x 5 x 16,5 kg/Db (found this a bit too heavy for my injured left shoulder)
    3 x 12 x 11,5 kg/Db
    EZ Bar Biceps Curl:
    2 x 8 x 30 kg
    Banded Push Down:
    2 x 10 x Medium band doubled


  5. #110
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    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
    Dumbbell Lateral Raise:
    1 x 12 x 5,5 kg/Db
    1 x 10 x 7,5 kg/Db
    1 x 10 x 8,5 kg/Db
    Dumbbell Reverse Lunge:
    3 x 8 x 8,5 kg/Db
    Standing Single Leg Calf Raise:
    1 x 12 x Bw
    3 x 12 x 8,5 kg Db/Leg
    Ab Wheel Rollout:
    1 x 15


  6. #111
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    143504

    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:
    1 x 10 x 30 kg;
    1 x 6 x 50 kg;
    1 x 5 x 57,5 kg
    EZ Bar Curl:
    1 x 10 x 25 kg
    1 x 8 x 30 kg;
    1 x 5 x 35 kg
    Hammer Curl to Kichback:
    1 x 15 x 5 kg/Db each way


  7. #112
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    143504

    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
    Dumbbell Incline Bench Press:
    1 x 10 x 11,5 kg/Db;
    1 x 10 x 16,5 kg/Db;
    3 x 8 x 23,5 kg/Db
    Single Arm Dumbbell Row:
    1 x 10 x10,5 kg Db/Arm;
    1 x 10 x 16,5 kg Db/Arm;
    3 x 8 x 25,5 kg Db/Arm
    Ab Wheel Rollout:
    2 x 12


  8. #113
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    143504

    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;
    1 x 8 x 65 kg
    Seated Arnold Press:
    1 x 12 x 11,5 kg/Db;
    2 x 8 x 16,5 kg/Db
    Leg Extension:
    1 x 12 x 30 kg;
    1 x 10 x 35 kg;
    1 x 8 x 40 kg
    Prone Leg Curl:
    3 x 10 x 30 kg
    EZ Bar Skull Crusher:
    3 x 10 x 20 kg


  9. #114
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    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
    Pull Up:
    1 x 4 x Wide grip;
    2 x 5 x Neutral grip
    Close Grip Bench Press:
    1 x 12 x 30 kg;
    1 x 8 x 50 kg;
    1 x 6 x 57,5 kg
    EZ Bar Curl:
    1 x 12 x 20 kg;
    1 x 10 x 25 kg;
    1 x 6 x 35 kg


  10. #115
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    143504

    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
    Dumbbell Incline Bench Press:
    1 x 10 x 11,5 kg/Db;
    1 x 10 x 16,5 kg/Db;
    1 x 5 x 23,5 kg/Db (Unilateral)
    2 x 8 x 23,5 kg/Db (Bilateral)
    Single Arm Dumbbell Row:
    1 x 10 x 11,5 kg Db;
    1 x 10 x 16,5 kg Db;
    3 x 10 x 23,5 kg Db
    Banded Face Pull:
    3 x 12 x Medium Tubeband


  11. #116
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    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
    Changed the Rows up a bit from my normal Pendlay Rows to the more conventional style of Bent Over Rows.
    Dumbbell Lateral Raise:
    1 x 10 x 3 kg/Db
    3 x 10 x 8,5 kg/Db
    Dumbbell Reverse Lunge:
    1 x 8/leg x walking lunge as a warm up
    3 x 8 x 8,5 kg/Db
    Incline OH Dumbbell Extension:
    1 x 10 x 5 kg/Db;
    2 x 5 x 10,5 kg/Db (experienced some pain & discomfort in my left elbow tendon so dropped weight)
    1 x 20 x 5 kg/Db
    Incline Dumbbell Curl:
    1 x 10 x 5 kg/Db
    3 x 10 x 10,5 kg/Db
    Above Tri & Bi execises done as super sets
    Finish off with:
    Banded Face Pull & Pull Apart:
    2 x 12 x Medium Tube Band each exercise

    Last edited by Peterkay; 02-26-2021 at 02:24 AM.

  12. #117
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    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 in. I just manage to do 3 sets of Pull Ups and 3 sets of OH Press.
    I guess I've picked up a change in season flu so will be resting for the rest of the week. Hoping to feel well enough to restart this weekend.

  13. #118
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    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 Split Squat:
    3 x 10 x Bw
    The 3 above exercises were done as a circuit.
    Banded Face Pull:
    3 x 12 x Medium Tube Band


  14. #119
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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 Medium Tube Band
    Hopefully I'll be back to feeling 100% well by the end of the week and can continue with my previous free weight full body routine.


  15. #120
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    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

    Biceps
    Pinwheel Curl:
    1 x 12/arm x 5 kg. Db
    1 x 8/arm x 11.5 kg. Db
    3 x 4/arm x 16,5 kg Db
    Incline Alternating Dumbbell Curl:
    3 x 10 x 11,5 kg/Db
    EZ Bar Curl:
    1 x 30 x 15 kg


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