My Workout Journal

[Peterkay]

Tuesday 29 December

Goblet Squat:
1 x 12 x 11,5 kg;
3 x 10 x 21,5 kg
Deficit RDL:
1 x 12 x 20 kg;
3 x 8 x 45 kg
Seated Barbell Calf Raise:
3 x 12 x 70 kg

[Peterkay]

Thursday 31 December

Push Up:
10 x Bodyweight
Inverse Row:
10 x Bodyweight
Front/Lateral Raise Combination:
10 x 5 kg/Db
Band Face Pull:
10 x Light Band Doubled + Medium Band
The above execises were done circuit style with a 90 sec rest between each round of the 4 exercises.
Finished with:
Straight Arm Pull Down:
1 x 40 x Light Band Doubled

[Peterkay]

Saturday 2 January 2021

Barbell Front Squat:
1 x 10 x 20 kg;
1 x 5 x 35 kg;
3 x 5 x 50 kg
Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
1 x 5 x 95 kg
Barbell Hack Squat:
3 x 10 x 40 kg
Prone Leg Curl:
3 x 10 x 30 kg
Seated Barbell Calf Raise:
4 x 12 x 73 kg

[Peterkay]

Sunday 3 January

Dumbbell Bench Press:
1 x 10 x 11,5 kg/Db;
1 x 5 x 21,5 kg/Db;
3 x 5 x 26,5 kg/Db
Single Arm Dumbbell Row:
1 x 10 x 11,5 kg/Db;
1 x 5 x 21,5 kg/Db;
3 x 5 x 26,5 kg/Db
Seated Overhead Barbell Press:
1 x 10 x 20 kg;
1 x 5 x 30 kg;
3 x 4 x 45 kg
Wide Grip Pull Up:
3 x 5 x Bw
Barbell Incline Bench Press:
3 x 10 x 40 kg
Triceps Dip:
3 x 6 x Bw
Farmers Carry:
2 x 31,5 kg/Db x 40 m
Standing Banded Row Supine Grip:
1 x 40 x Light Band Doubled

[Peterkay]

Goblet Squat:
1 x 12 x 11,5 kg;
3 x 10 x 22,5 kg
Dumbbell Reverse Lunge:
3 x 10 x 5 kg/Db
Barbell Hip Thrust:
3 x 15 x 20 kg
(First time I've ever done a Barbell hip thrust! Not very easy when one doesn't have a workout partner to help place the barbell on one's hips!)
Leg Extension:
3 x 15 x 30 kg
RDL:
1 x 15 x 20 kg;
3 x 12 x 45 kg
Single Leg Standing Db Calf Raise:
1 x 10 x 5 kg;
3 x 12 x 11,5 kg

[Peterkay]

Thursday 7 January

Dumbbell Incline Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db;
3 x 10 x 21,5 kg/Db.
Dumbbell Flat Bench Fly:
3 x 12 x 9,5 kg/Db.
Lat Pull Down:
1 x 12 x Light + Medium Band;
1 x 12 x Heavy Band;
3 x 8 x Heavy + Light Band.
Inverted Row:
3 x 10 x Bw.
Dumbbell Lateral Raise:
1 x 12 x 5 kg/Db;
1 x 8 x 9,5 kg/Db;
2 x 8 x 8,5 kg/Db.
EZ Bar Curl:
1 x 12 x 20 kg;
1 x 10 x 25 kg;
3 x 8 x 30 kg.

[Peterkay]

Saturday 9 January

Convensional Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
3 x 5/3/2 x 100 kg
Barbell Front Squat:
1 x 10 x 20 kg;
1 x 5 x 35 kg;
3 x 5/3/3 x 52,5 kg
Prone Leg Curl:
1 x 10 x 30 kg;
1 x 8 x 35 kg;
1 x 6 x 37,5 kg
Seated Barbell Calf Raise:
3 x 12 x 78 kg
Ab Wheel Rollout:
1 x 12 (Have'nt done any ab work for a while!)

[Peterkay]

Sunday 10 January

Dumbbell Flat Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 5 x 16,5 kg/Db;
3 x 5 x 27,5 kg/Db
Neutral Grip Pull Up:
3 x 7 x Bw (short pause some deep breaths after 5th rep in last set then next 2 reps)
Seated Barbell Overhead Press:
1 x 10 x 20 kg;
1 x 6 x 30 kg;
3 x 5 x 45 kg
Single Arm Dumbbell Row:
1 x 10 x 16,5 kg;
3 x 8/10/8 x 30 kg
Close Grip Bench Press:
3 x 10 x 40 kg
Alternating Incline Db Curl:
3 x 12 x 10,5 kg/Db

[Peterkay]

Wednesday 13 January

Goblet Squat:
1 x 12 x 11,5 kg;
3 x 10 x 23 kg
Dumbbell Reverse Lunge:
3 x 10 x 6,5 kg/Db
Barbell Hip Thrust:
3 x 15 x 24 kg
Leg Extention:
3 x 12 x 35 kg
RDL:
1 x 15 x 24 kg;
3 x 10 x 47,5 kg (with a deficite)
Single Leg Dumbbell Calf Raise:
1 x 10 x 6,5 kg Db;
3 x 12 x 12,5 kg Db
Ab Wheel Rollout:
2 x 15

[Peterkay]

Friday 15 January

Dumbbell Incline Bench Press:
1 x 12 x 11,5 kg/Db
1 x 10 x 16,5 kg/Db
3 x 10 x 22,5 kg/Db
Inverted Row:
3 x 10 x Bw
Seated Arnold Press:
1 x 12 x 5 kg/Db
3 x 12 x 11,5 kg/Db
Banded Lat Pull Down:
Supinated Close Grip as in Chins
1 x 12 x Medium Band
3 x 15 x Heavy Band
Workout interupted so no time for arm work!