My Workout Journal

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  1. #121
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    Peterkay's Avatar


    Join Date
    Aug 2009
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    Lesotho, Africa
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    143504

    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
    3 x 10 x 20 kg
    Banded Push Down:
    1 x 30 x Light tube band


  2. #122
    Registered User
    Peterkay's Avatar


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    138

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    5
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    7
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    6 Posts
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    143504

    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
    Dumbbell Incline Bench Press:
    1 x 10 x 11.5 kg/Db
    1 x 10 x 16.5 kg/Db
    1 x 10 x 21.5 kg/Db
    Single Arm Db Row:
    1 x 10 x 16.5 kg Db
    1 x 10 x 21.5 kg Db
    1 x 8 x 23.5 kg Db
    Incline Alternating Db Curl:
    1 x 12 x 5 kg/Db
    1 x 10 x 11.5 kg/Db
    1 x 8 x 13.5 kg/Db
    Ab Rotisserie:
    Plank x 30 sec
    Left Side Plank x 20 sec
    Crunch x 10
    Right Side Plank x 20 sec
    Plank x 30 sec


  3. #123
    Registered User
    Peterkay's Avatar


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    138

    Thanks Thanks Given 
    5
    Thanks Thanks Received 
    7
    Thanked in
    6 Posts
    Rep Points
    143504

    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
    Seated Arnold Press:
    1 x 12 x 5 kg/Db;
    1 x 10 x 11,5 kg/Db;
    3 x 8 x 15,5 kg/Db
    Banded Face Pull:
    3 x 12 x Medium Band Doubled
    Incline Db Triceps Extension:
    1 x 12 x 5 kg/Db
    3 x 10 x 8,5 kg/Db
    Step Up:
    3 x 10 x Bw (went light as my legs were still hurting from Back Squats)


  4. #124
    Newbie


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    Apr 2021
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    100

    WOW this is amazing! I need to start getting into shape now! I am in my 20s lols

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