My Workout Journal

[TripleOvertime]

How are you feeling? Getting stronger? Looking leaner?

[Peterkay]

How are you feeling? Getting stronger? Looking leaner?

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]

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]

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]

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]

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]

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]

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]

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]

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

[Peterkay]

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]

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]

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!

[Peterkay]

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]

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