My Workout Journal

Page 7 of 8 FirstFirst ... 345678 LastLast
Results 91 to 105 of 107
  1. #91
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Lower Body Deload

    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


  2. #92
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Upper Body Deload

    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

  3. #93
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Lower Body Strength

    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


  4. #94
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Upper Body Strength

    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


  5. #95
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Lower Body Hypertrophy

    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


  6. #96
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Upper Body Hypertrophy

    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.


  7. #97
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Lower Body Strength

    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!)

    Last edited by Peterkay; 01-09-2021 at 09:08 AM.

  8. #98
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Upper Body Strength

    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


  9. #99
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Lower Body Hypertrophy

    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


  10. #100
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Upper Body Hypertrophy

    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!


  11. #101
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Lower Body Strength

    Monday 18 January

    Sumo Deadlift:
    1 x 5 x 70 kg;
    1 x 5 x 85 kg;
    2 x 5 x 100 kg;
    1 x 5 x 95 kg
    Barbell Hack Squat:
    3 x 10 x 50 kg
    Prone Leg Curl:
    1 x 12 x 30 kg;
    3 x 8 x 35 kg
    Standing 45 Degree Calf Raise:
    3 x 20 x Bw
    Ab Wheel Rollout:
    2 x 12 x Bw;
    1 x 8 x Bw


  12. #102
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Upper Body Strength

    Tuesday 19 January

    Dumbbell Flat Bench Press:
    1 x 10 x 11,5 kg/Db;
    1 x 5 x 21,5 kg/Db;
    3 x 4 x 28,5 kg/Db
    Single Arm Dumbbell Row:
    1 x 12 x 16,5 kg/Arm;
    3 x 10 x 28,5 kg/Arm
    Seated Barbell OH Press:
    1 x 10 x 20 kg;
    1 x 8 x 30 kg;
    3 x 3 x 47,5 kg
    Wide Grip Pull Down:
    3 x 10 x Heavy Band
    Close Grip Bench Press:
    3 x 10 x 45 kg
    Alternating Incline Dumbbell Curl:
    3 x 10 x 12,5 kg/Db


  13. #103
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Lower Body Hypertrophy

    Thursday 21 January

    Barbell Front Squat:
    1 x 10 x 20 kg;
    1 x 6 x 30 kg;
    3 x 8 x 40 kg
    Dumbbell Reverse Lunge:
    3 x 10 x 7,5 kg/Db
    Leg Extention:
    3 x 10 x 40 kg
    Barbell Romanian Deadlift:
    1 x 12 x 25 kg;
    3 x 8 x 50 kg
    Standing Single Leg Db Calf Raise:
    1 x 10 x 6,5 kg.Db/Leg;
    3 x 12 x 13,5 kg.Db/Leg
    Ab Wheel Rollout:
    2 x 12;
    1 x 10.


  14. #104
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Upper Body Hypertrophy

    Friday 22 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 23,5 kg/Db
    Wide Grip Pull Up:
    3 x 5 x Bw
    Dumbbell Fly:
    3 x 10 x 10,5 kg/Db
    Inverted Row:
    3 x 12 x Bw (Legs raised, body horizontal)
    Dumbbell Lateral Raise:
    1 x 12 x 5 kg/Db
    3 x 8 x 8,5 kg/Db
    followed immediately by:
    1 x 8 x 5 kg/Db; 1 x 8 x 3 kg/Db
    Will do arms seprately over the weekend


  15. #105
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    121

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

    Biceps & Triceps

    Sunday 24 January

    Pinwheel Curl:
    1 x 5 x 10,5 kg.Db/Arm;
    2 x 5 x 15,5 kg.Db/Arm;
    2 x 5 x 16,5 kg.Db/Arm
    EZ Bar Curl:
    3 x 10 x 25 kg
    Incline Db Curl:
    2 x 40 x 5 kg/Db (couple of seconds rest after 30 reps in both sets)
    Close Grip Bench Press:
    1 x 10 x 30 kg;
    1 x 5 x 50 kg;
    3 x 5 x 55 kg
    EZ Bar Skull Crusher:
    3 x 12 x 20 kg
    Band Push Down:
    1 x 40 x Red Tube Band
    1 x 30 x Red Tube Band


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© 2001-2021 IronMag® Bodybuilding Discussion Forums