My Workout Journal

Page 3 of 4 FirstFirst 1234 LastLast
Results 31 to 45 of 53
  1. #31
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Delts and Triceps

    Sunday 20 September.

    Was feeling a bit off color due to a cold - change of seasons here in the southern hemisphere going into spring but still experiencing the odd cold spell! Anyway, decided not to do the Power, Muscle, Burn routine and changed it up a bit with lighter loads.

    Delts
    Dumbbell Standing Shoulder Press: 10 x 10 kg/Db; 8 x 12,5 kg/Db; 6 x 15,5 kg/Db
    Seated Arnold Press: 3 x 10 x 13,5 kg/Db
    Alternating Front/Lateral/Rear Db Raise: 2 x 8 x 5 kg/Db (slow, controlled & paused movements)

    Triceps
    Lying EZ Bar Triceps Extension: 5 x 30 kg; 8 x 27 kg; 10 x 25 kg
    Incline Db Tri Extension: 15 x 5 kg/Db; 12 x 7,5 kg/Db; 10 x 8,5 kg/Db
    Band Push Down: 1 x 40


  2. #32
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Back, Calves & Abs

    Tue 22 September

    Still feeling a bit shitty so again didn't do the complete Power, Muscle, Burn routine.

    Back
    Deadlift: 10 x 50 kg; 8 x 60 kg; 6 x 70 kg; 5 x 80 kg; 2 x 5 x 90 kg
    Neutral Grip Pull Up: 3 x 5 x Bodyweight
    Barbell Lying Row: 2 x 8 x 50 kg

    Calves
    Seated Barbell Calf Raise: 3 x 17 x 30 kg Bb


  3. #33
    Super Moderator
    SUPER MODERATOR
    TripleOvertime's Avatar


    Join Date
    Aug 2014
    Gender
    Male
    Location
    USA
    Posts
    1,547

    Thanks Thanks Given 
    166
    Thanks Thanks Received 
    276
    Thanked in
    243 Posts
    Rep Points
    38270987

    Doing great Peter. Keep it going.

  4. #34
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Quote Originally Posted by TripleOvertime View Post
    Doing great Peter. Keep it going.
    Thanks so much

  5. #35
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Power, Muscle, Burn Routine: Pecs & Biceps

    Thursday 24 September

    Decided to make a bit of a change and threw in some 1/4 rep sets

    Pecs
    Dumbbell Flat Bench Press: (warm up sets)10 x 11,5 kg/Db; 8 x 16,5 kg/Db;
    (work sets) 1 x 8 x 26,5 kg/Db; 3 x 5 x 21,5 kg/Db (1/4 reps in last 2 sets)
    Dumbbell Incline Bench Press: 3 x 6 x 16,5 kg/Db (all reps and sets iso 1/4 reps)
    Chest Dips: 2 x 8 x Body weight
    Dumbbell Incline Fly: 1 x 40 x 5 kg/Db
    Dumbbell Flat Fly: 1 x 40 x 5 kg/Db

    Biceps
    Pinwheel Curl: (warm up set) 1 x 5 x 8,5 kg/Db/Arm;
    (work sets) 2 x 5 x 17,5 kg/Db/Arm
    EZ Bar Curl: 3 x 8 x 30 kg
    Dumbbell Hammer Curl: 1 x 40 x 5 kg (brief rest after 30 reps)

  6. #36
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Power, Muscle, Burn Routine: Quads and Hams

    Saturday 26 September

    Quads
    Barbell Back Squat:10 x 50 kg; 5 x 65 kg; 4 x 4 x 80 kg
    Barbell Hack Squat: 3 x 10 x 45 kg
    Dumbbell Walking Lunge: 2 x 8/leg x 5 kg/Db
    Leg Extension: 2 x 35 x 20 kg

    Hams
    RDL: 5 x 50 kg; 2 x 5 x 67,5 kg
    Prone Leg Curl: 3 x 10 x 30 kg
    RDL: 40 x 17 kg


  7. #37
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Power, Muscle, Burn Routine: Deltoids & Triceps

    Sunday 27 September

    Delts
    Seated Barbell Overhead Press: 1 x 10 x 20 kg; 1 x 5 x 30 kg
    4 x 5 x 42,5 kg
    Seated Bent-over Db Rear Delt Fly: 3 x 8 x 7,5 kg/Db
    Db Lateral Raise: 3 x 8 x 8,5 kg/Db (Super Set with Front Raise)
    Db Front Raise: 3 x 6 x 8,5 kg/Db
    Face Pull w Band: 2 x 40

    Tri's
    Close Grip Bench Press: 1 x 10 x 30 kg; 2 x 4 x 60 kg
    Single Arm Push Down w Band: 3 x 10/Arm x band doubled
    Db Kickback: 1 x 40 x 5 kg/Db

    Last edited by Peterkay; 09-27-2020 at 08:17 AM.

  8. #38
    Senior Member
    ELITE MEMBER


    Join Date
    Oct 2017
    Gender
    Male
    Posts
    1,292

    Thanks Thanks Given 
    296
    Thanks Thanks Received 
    76
    Thanked in
    76 Posts
    Rep Points
    11281762

    Quote Originally Posted by Peterkay View Post
    Thanks for the encouragement!
    It's ok. Please keep postings.

  9. #39
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Power, Muscle, Burn Routine: Back; Calves & Abs

    Tuesday 29 September

    Back
    Deadlift: 10 x 60 kg; 8 x 70 kg; 5 x 85 kg; 3 x 4 x 95 kg
    Pull Up: 3 x (6, 5, 4) + Pull Down: 12 x Band
    Pendlay Row: 2 x 10 x 55 kg
    Seated Bench Row: 1 x 40 x 15 kg (too easy); 1 x 40 x 18,5 kg (better, but still a bit light!)

    Calves
    Standing 1 Leg Db Calf Raise: 3 x 15 x 7,5 kg Db
    45 Degree 2 Leg Standing Calf Raise: 1 x 40 x Bw

    Abs
    Ab Wheel Rollout: 2 x 12


  10. #40
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Power, Muscle, Burn Routine: Pecs & Biceps

    Thursday 1st October

    Pecs
    Barbell Bench Press: 10 x 30 kg; 6 x 50 kg; 3 x 60 kg; 4 x 3 x 70 kg
    Dumbbell Incline Bench Press: 3 x 8 x 16,5 kg/Db (unilateral iso-1/4 rep at bottom)
    Chest Dip: 2 x 8 x Bw
    Dumbbell Incline Fly: 2 x 40 x 6,5 kg/Db

    Biceps
    EZ Bar Curl: 2 x 3 x 40 kg
    Dumbbell Incline Alternating Curl: 3 x 10 x 12,5 kg/Db
    Dumbbell Alternating Hammer Curl: 2 x 40 x 5 kg/Db


  11. #41
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Power, Muscle, Burn Routine: Quads and Hams

    Sunday 3 October

    Quads:
    Bb Back Squat: 10 x 50 kg; 5 x 65 kg; 4 x 5 x 80 kg
    Bb Front Squat: 3 x 8 x 40 kg
    Db Forward Lunge: 2 x 8/leg x 6,5 kg/Db
    Leg Extension: 2 x 40 x 20 kg

    Hams
    RDL: 5 x 50 kg; 2 x 4 x 70 kg
    RDL: 3 x 10 x 35 kg
    Prone Leg Curl: 1 x 40 x 15 kg

  12. #42
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Power, Muscle, Burn Routine: Deltoids & Triceps

    Sunday 4 October

    Delts
    Seated Barbell Press: 10 x 20 kg; 5 x 35 kg; 4 x 4 x 45 kg
    Seated Arnold Press: 3 x 8 x 14,5 kg/Db
    Dumbbell Lateral Raise: 2 x 10 x 8,5 kg/Db
    Dumbbell Front Raise: 1 x 20 x 5 kg/Db straight down to 15 x 3 kg/Db

    Tri's
    Close Grip Bench Press: 2 x 5 x 60 kg
    EZ Bar Skull Crusher: 3 x 10 x 25 kg
    Dumbbell Kickback: 1 x 40 x 5 kg/Db


  13. #43
    Senior Member
    ELITE MEMBER


    Join Date
    Oct 2017
    Gender
    Male
    Posts
    1,292

    Thanks Thanks Given 
    296
    Thanks Thanks Received 
    76
    Thanked in
    76 Posts
    Rep Points
    11281762

    You are doing good!

  14. #44
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Power, Muscle, Burn Routine: Back; Calves & Abs

    Tuesday 6th October

    Back
    Deadlift: 10 x 60 kg; 8 x 75 kg; 6 x 85 kg; 3 x 5 x 95 kg
    Pull Up: 5 x Bw (wide grip); 2 x (6; 5) x Bw (neutral grip)
    Dumbbell Bentover Unilateral Row: 2 x 12 x 26,5 kg Db/Arm
    Band Face Pull: 2 x 40 x Band

    Calves
    Seated Calf Raise: 3 x 15 x 40 kg
    450 Standing Calf Raise: 1 x 40 x Bw

    Ab Wheel Rollout: 2 x 12

  15. #45
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    56

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

    Quote Originally Posted by Peterkay View Post
    Tuesday 6th October

    Back
    Deadlift: 10 x 60 kg; 8 x 75 kg; 6 x 85 kg; 3 x 5 x 95 kg
    Pull Up: 5 x Bw (wide grip); 2 x (6; 5) x Bw (neutral grip)
    Dumbbell Bentover Unilateral Row: 2 x 12 x 26,5 kg Db/Arm
    Band Face Pull: 2 x 40 x Band

    Calves
    Seated Calf Raise: 3 x 15 x 40 kg
    450 Standing Calf Raise: 1 x 40 x Bw

    Ab Wheel Rollout: 2 x 12
    Forgot to add that after Pull Ups I followed with 2 x 12 of unilateral double band Pull Downs

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