My Workout Journal

Page 4 of 4 FirstFirst 1234
Results 46 to 59 of 59
  1. #46
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Power, Muscle, Burn Routine: Pecs & Biceps

    Thursday 8th October

    Pecs
    Barbell Flat Bench Press: 12 x 30 kg; 8 x 50 kg; 5 x 60 kg; 3 x 65 kg
    4 x 4 x 70 kg
    Barbell Incline Bench Press: 3 x 7 x 50 kg
    Dumbbell Decline Bench Press: 2 x 8 x 21,5 kg/Db
    Dumbbell Incline Fly: 1 x 40 x 6,5 kg/Db

    Biceps
    Pinwheel Curl: 10 x 6,5 kg/Db; 5 x 10,5 kg/Db; 2 x 4 x 18,5 kg/Db
    EZ Bar Curl: 3 x 10 x 20 kg (first 2 sets close grip, last set wide grip)
    Dumbbell Incline Alternating Curl: 1 x 40 x 6,5 kg/Db


  2. #47
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    New Fat Burning Routine

    Saturday 10th October

    I completed the 12 weeks recommended for the Power, Muscle, Burn routine awhile back and have decided to make a change. I'd like to lose some belly fat for the coming summer. It's basically a 4 day Upper, Lower split with arms on the leg day. Rest period between sets: 30 sec all ab exercises; 60 sec for all other exercises expect Hack Squat - 90 sec; Deadlift & Back squat - 120 sec. Also giving intermittent fasting a try (16 - 8 hr)

    Incline Alternating Dumbbell Curl:
    warm up sets 2 x 12 x 5 kg/Db
    working sets 3 x 8 x 13,5 kg/Db
    Close Grip Bench Press:
    w u sets 2 x 12 x 15 kg
    work sets 3 x 10 x 30 kg
    1 Leg Standing Db Calf Raise:
    w u sets 2 x 12 x Bw
    work sets 3 x 12 x 7,5 kg Db/Leg
    Leg Extension:
    w u sets 2 x 12 x 10 kg
    work sets 3 x 12 x 20 kg
    Barbell Hack Squat:
    w u set 1 x 12 x 20 kg
    work sets 3 x 10 x 40 kg
    Prone Leg Curl:
    work sets 3 x 12 x 20 kg
    Lying Leg Raise:
    3 x 12

    Last edited by Peterkay; 10-10-2020 at 05:51 AM.

  3. #48
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Upper Body Fat Burner

    Sunday 11th October

    Incline Barbell Bench Press: 2 x 12 x 20 kg; 3 x 8 x 45 kg
    Flat Dumbbell Bench Press: 3 x 12 x 16,5 kg/Db
    Pull Up: 2 x 12 x Band Pull Down as a warm up; 3 x (6, 5, 4) x Bw
    2 Arm Dumbbell Row: 2 x 12 x 11,5 kg/Db; 3 x 10 x 16,5 kg/Db
    Seated Arnold Press: 2 x 12 x 5 kg/Db; 1 x 8 x 15,5 kg/Db; 2 x 8 x 13,5 kg/Db
    Seated Lateral Raise: 3 x 12 x 5 kg/Db (super slow with pause at top)
    Ab Wheel Rollout: 3 x 12 x bw


  4. #49
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Lower Body & Arms Fat Burner

    Tuesday 13th October

    EZ Bar Curl: 2 x 12 x 15 kg; 3 x 10 x 25 kg
    EZ Bar Skull Crusher: 2 x 12 x 10 kg; 3 x 12 x 20 kg
    Seated Calf Raise: 2 x 12 x 20 kg; 3 x 15 x 40 kg
    Barbell Back Squat: 2 x 12 x 30 kg; 3 x 10 x 50 kg
    Dumbbell Forward Lunge: 2 x 10/leg x 5 kg/Db
    Barbell RDL: 3 x 12 x 30 kg


  5. #50
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Upper Body Fat Burner

    Thursday 15 October

    Pull Up: 2 x 12 x Band (pull down for warm up)
    3 x (8; 5; 4) x Bw
    Barbell Bent Over Row: 3 x 8 x 50 kg
    Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db
    3 x 10 x 18,5 kg/Db
    Flat Barbell Bench Press: 3 x 8 x 5o kg
    Partial Lateral Raise: 1 x 12 x 3 kg/Db (full lateral raise - warm up for partial)
    3 x 15 x 10,5 kg/Db
    Seated Lateral Raise: 3 x 8 x 6,5 kg/Db
    Leg over Bench Ab Crunch: 2 x 15


  6. #51
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    I'm finding the shortened rest times between sets really challenging even though I've dropped the weght of all my exercises! Have also cut my carb intake alot so maybe that's also a contributing factor?

  7. #52
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Lower Body & Arms Fat Burner

    Saturday 17 October

    Incline Alternating Dumbbell Curl: 2 x 12 x 5 kg/Db
    3 x 10 x 13,5 kg/Db
    Close Grip Bench Press: 2 x 12 x 15 kg
    3 x 12 x 30 kg
    Standing Single Leg Db Calf Raise: 2 x 12 x Bw
    3 x 12 x 8,5 kg Db/Leg
    Leg Extention: 2 x 12 x 15 kg
    3 x 12 x 25 kg
    Barbell Hack Squat: 1 x 12 x 20 kg
    3 x 12 x 40 kg
    Prone Leg Curl: 3 x 10 x 25 kg
    Lying Leg Raise: 1 x 15; 2 x 12


  8. #53
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Upper Body Fat Burner

    Sunday 18 October

    Deadlift: 2x 12 x 40 kg
    3 x 8 x 70 kg
    Pull Up: 3 x (9; 8; 6) x Bw + band assist last few reps
    Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db
    3 x 10 x 18,5 kg/Db
    Flat Barbell Bench Press: 3 x 10 x 50 kg
    Single Arm Dumbbell Row: 3 x 10 x 21,5 kg Db/Arm
    Seated Arnold Press: 2 x 12 x 5 kg/Db
    1 x 5 x 16,5 kg/Db; 2 x 9 x 13,5 kg/Db


  9. #54
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Lower Body & Arms Fat Burner

    Tuesday 20 October

    EZ Bar Curl:
    2 x 12 x 15 kg; 3 x 12 x 25 kg (60 sec rest between sets)
    EZ Bar Skull Crusher:
    2 x 12 x 15 kg; 3 x 8 x 25 kg (60 sec rest)
    Seated Calf Raise:
    1 x 12 x 40 kg; 3 x 12 x 50 kg (20 sec rest between sets)
    Barbell Back Squat:
    2 x 12 x 30 kg; 3 x 8 x 55 kg (120 sec rest)
    Straight Leg Deadlift:
    3 x 12 x 40 kg (60 sec rest)
    Ab Wheel Rollout:
    2 x 15 x kneeling Bw (30 sec rest)


  10. #55
    Super Moderator
    SUPER MODERATOR
    TripleOvertime's Avatar


    Join Date
    Aug 2014
    Gender
    Male
    Location
    USA
    Posts
    1,563

    Thanks Thanks Given 
    169
    Thanks Thanks Received 
    277
    Thanked in
    244 Posts
    Rep Points
    38280987

    Very consistent. Onward and upward Peter.

  11. #56
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Upper Body Fat Burner

    Thursday 22 October

    Incline Db Bench Press:
    2 x 12 x 11,5 kg/Db; 3 x 8 x 20,5 kg/Db
    Flat Bb Bench Press:
    3 x (10, 8, 6) x 55 kg
    Band Pull Down: (as warm up for PullUp)
    2 x 12
    Pull Up: 3 x (6, 5, 4 +3 band assist) x Bw
    Barbell Pendlay Row:
    3 x 10 x 50 kg
    Standing Bb Military Press:
    1 x 12 x 20 kg; 3 x 8 x 30 kg
    Standing Lateral Raise:
    3 x 10 x 6,5 kg/Db


  12. #57
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Lower Body & Arms Fat Burner

    Saturday 24 October

    Decided to concentrate on the arms and go slow on the legs today.

    Incline Alternating Db Curl:
    2 x 12 x 6,25 kg/Db; 3 x 8 x (14,5; 13,5; 12,5 kg/Db)
    Close Grip Bb Bench Press:
    2 x 12 x 17,5 kg; 3 x 12 x 35 kg
    EZ Bar Curl:
    3 x 10 x 20 kg
    Band Push Down:
    3 x 10 x Double Band
    Alternating Db Hammer Curl:
    2 x 30 x 5 kg/Db
    Db Kick Back:
    2 x 30 x 5 kg/Db
    Bb Hack Squat:
    1 x 12 x 30 kg; 1 x 10 x 40 kg; 1 x 10 x 50 kg
    Cap'n Chair Knee Raise:
    3 x 15

    Last edited by Peterkay; 10-24-2020 at 04:24 AM.

  13. #58
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    Upper Body Fat Burner

    Sunday 25 October

    I was a bit strapped for time and it was also extremely hot and humid so I decided to do a shortened workout.

    Deadlift:
    1 x 10 x 50 kg;
    1 x 5 x 65 kg;
    3 x 5 x 80 kg
    Incline Barbell Bench Press:
    2 x 12 x 30 kg
    1 x 8 x 50 kg
    2 x 6 x 50 kg
    Straight Arm Pull Down with Resistance Band:
    3 x 12 x Band followed immediately with no rest time by
    Face Pull:
    2 x 12 x Band


  14. #59
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    61

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    3
    Thanked in
    3 Posts
    Rep Points
    30100

    This working week (Mon - Fri) is just crazy with work related meetings and functions, etc! So I've decided to rest up and start again on Saturday - which means I just miss 2 workouts, 1 upper and 1 lower body.

Similar Threads

  1. Workout Journal
    By Stewart14 in forum Online Journals
    Replies: 70
    Last Post: 09-07-2011, 02:57 PM
  2. S20 Workout Journal
    By Stewart14 in forum Online Journals
    Replies: 1824
    Last Post: 04-09-2007, 03:34 PM
  3. Do you keep a workout journal
    By yong54321 in forum Online Journals
    Replies: 7
    Last Post: 10-15-2006, 07:24 PM
  4. Ye Ol' Workout Journal
    By Triple Threat in forum Online Journals
    Replies: 391
    Last Post: 11-16-2005, 10:22 AM
  5. Workout Journal
    By RnRGirl in forum Training
    Replies: 7
    Last Post: 08-22-2003, 12:27 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Copyright© 2001-2020 IronMag® Bodybuilding Discussion Forums