My Workout Journal

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  1. #61
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    How are you feeling? Getting stronger? Looking leaner?
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  2. #62
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    Quote Originally Posted by TripleOvertime View Post
    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!

  3. #63
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    Lower Body & Arms Fat Burner

    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!


  4. #64
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    Upper Body Fat Burner

    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.


  5. #65
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    Lower Body & Arms Fat Burner

    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


  6. #66
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    Upper Body Fat Burner

    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


  7. #67
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    Lower Body & Arms Fat Burner

    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


  8. #68
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    Upper Body Fat Burner

    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


  9. #69
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    Lower Body & Arms Fat Burner

    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.


  10. #70
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    Upper Body Fat Burner

    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

    Last edited by Peterkay; 11-19-2020 at 08:49 AM.

  11. #71
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    Lower Body & Arms Fat Burner

    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


  12. #72
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    Upper Body Fat Burner

    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


  13. #73
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    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!
    Last edited by Peterkay; 11-26-2020 at 01:43 AM.

  14. #74
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    PHUL Routine

    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.


  15. #75
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    PHUL Routine - Lower Body

    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

    Last edited by Peterkay; 12-01-2020 at 02:21 AM.

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