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davegmb's journal
- Thread starter davegmb
- Start date
davegmb
Elite Member
Ive noticed alot of you guys putting this in your journal, but had no idea what is was until now, thank you.
davegmb
Elite Member
Deads
5 x 154lbs (70kg)
3 x 220lbs (100kg)
3 x 243lbs (110kg)
3 x 265lbs (120kg)
3 x 309lbs (140kg)
3 x 331lbs (150kg)
Good mornings
8 x 88lbs (40kg)
8 x 88lbs
8 x 88lbs
8 x 88lbs
Db rows
8 x 83lbs (37.5kg)
8 x 83lbs
8 x 83lbs
Neutral grip pulldowns
10 x 127lbs (57.5kg)
10 x 127lbs
10 x 127lbs
10 x 127lbs
Seated cable row
10 x 110lbs (50kg)
10 x 110lbs
10 x 110lbs
Standing calf raises
3 sets of 10
Rowing machine
5 x 154lbs (70kg)
3 x 220lbs (100kg)
3 x 243lbs (110kg)
3 x 265lbs (120kg)
3 x 309lbs (140kg)
3 x 331lbs (150kg)
Good mornings
8 x 88lbs (40kg)
8 x 88lbs
8 x 88lbs
8 x 88lbs
Db rows
8 x 83lbs (37.5kg)
8 x 83lbs
8 x 83lbs
Neutral grip pulldowns
10 x 127lbs (57.5kg)
10 x 127lbs
10 x 127lbs
10 x 127lbs
Seated cable row
10 x 110lbs (50kg)
10 x 110lbs
10 x 110lbs
Standing calf raises
3 sets of 10
Rowing machine
davegmb
Elite Member
Db bench
10 x 60lbs (27.5kg)
8 x 70lbs (32.5kg)
6 x 77lbs (35kg)
6 x 77lbs
Incline db bench
10 x 50lbs (22.5kg)
10 x 50lbs
10 x 50lbs
Press ups
X 15
X 15
X 20
Chin ups
X 8
X 8
X 8
Bb curls
10 x 77lbs (35kg)
8 x 77lbs
8 x 77lbs
Seated hammer curls
X 8
X 10
Treadmill
10 x 60lbs (27.5kg)
8 x 70lbs (32.5kg)
6 x 77lbs (35kg)
6 x 77lbs
Incline db bench
10 x 50lbs (22.5kg)
10 x 50lbs
10 x 50lbs
Press ups
X 15
X 15
X 20
Chin ups
X 8
X 8
X 8
Bb curls
10 x 77lbs (35kg)
8 x 77lbs
8 x 77lbs
Seated hammer curls
X 8
X 10
Treadmill
davegmb
Elite Member
Front squats
8 x 110lbs (50kg)
6 x 132lbs (60kg)
4 x 154lbs (50kg) 8 x back squat
Incline leg press
10 x 330lbs (150kg)
8 x 440lbs (200kg)
8 x 485lbs (220kg)
6 x 507lbs (230kg)
Leg extensions
10 x 88lbs (40kg)
10 x 88lbs
10 x 88lbs
10 x 88lbs
Hamstrings still tight from GM and deads the other day so left it at that
Seated calf raises
4 sets of 8
8 x 110lbs (50kg)
6 x 132lbs (60kg)
4 x 154lbs (50kg) 8 x back squat
Incline leg press
10 x 330lbs (150kg)
8 x 440lbs (200kg)
8 x 485lbs (220kg)
6 x 507lbs (230kg)
Leg extensions
10 x 88lbs (40kg)
10 x 88lbs
10 x 88lbs
10 x 88lbs
Hamstrings still tight from GM and deads the other day so left it at that
Seated calf raises
4 sets of 8
davegmb
Elite Member
MP
10 x bar
6 x 88lbs (40kg)
6 x 99lbs (45kg)
5 x 110lbs (50kg) 10 x 66lbs (30kg)
Bb shrugs ss with lateral raises
10 x 132lbs (60kg)/ 10 x 22lbs (10kg)
8 x 177lbs (80kg)/ 10 x 22lbs
8 x 177lbs/ 10 x 22lbs
Face pulls
X 12
X 12
X 12
X 12
Tricep rope pull downs
X 12
X 10
X 10
X 10
Skull crushers
X 8
X 8
X 8
Dips
X 10
X 10
X 10
Single arm cable pulldown
X 20
Abs stuff
10 x bar
6 x 88lbs (40kg)
6 x 99lbs (45kg)
5 x 110lbs (50kg) 10 x 66lbs (30kg)
Bb shrugs ss with lateral raises
10 x 132lbs (60kg)/ 10 x 22lbs (10kg)
8 x 177lbs (80kg)/ 10 x 22lbs
8 x 177lbs/ 10 x 22lbs
Face pulls
X 12
X 12
X 12
X 12
Tricep rope pull downs
X 12
X 10
X 10
X 10
Skull crushers
X 8
X 8
X 8
Dips
X 10
X 10
X 10
Single arm cable pulldown
X 20
Abs stuff
davegmb
Elite Member
Week off deads
Db row
8 x 83lbs (37.5kg)
8 x 88lbs (40kg)
8 x 88lbs
Bb row
12 x 110lbs (50kg)
10 x 132lbs (60kg)
10 x 132lbs
Seated row
10 x 127lbs (57.5kg)
10 x 143lbs (65kg)
10 x 143lbs
Lat pulldowns
10 x 127lbs over
10 x 127lbs over
10 x 143lbs under
10 x 143lbs under
Lying hamstring curls
8 x 77lbs (35kg)
8 x 88lbs (40kg)
5 x 99lbs (45kg) 5 x 88lbs 5 x 77lbs
RDL
10 x 132lbs
10 x 132lbs
10 x 132lbs
Seated calf raises
4 sets of 10-12
Db row
8 x 83lbs (37.5kg)
8 x 88lbs (40kg)
8 x 88lbs
Bb row
12 x 110lbs (50kg)
10 x 132lbs (60kg)
10 x 132lbs
Seated row
10 x 127lbs (57.5kg)
10 x 143lbs (65kg)
10 x 143lbs
Lat pulldowns
10 x 127lbs over
10 x 127lbs over
10 x 143lbs under
10 x 143lbs under
Lying hamstring curls
8 x 77lbs (35kg)
8 x 88lbs (40kg)
5 x 99lbs (45kg) 5 x 88lbs 5 x 77lbs
RDL
10 x 132lbs
10 x 132lbs
10 x 132lbs
Seated calf raises
4 sets of 10-12
- Joined
- Dec 17, 2009
- Messages
- 14,747
- Reaction score
- 4,238
- Points
- 0
- Location
- Carlisle, Pennsylvania, USA
How long does that workout take you normally? Looks great.
davegmb
Elite Member
Hey curt I flew through this in a bit over then an hour
davegmb
Elite Member
Db bench
8 x 66lbs (30kg)
6 x 77lbs (35kg)
5 x 88lbs (40kg)
8 x 77lbs
Incline db bench
8 x 55lbs (25kg)
8 x 55lbs
8 x 60lbs (27.5kg)
8 x 60lbs
Incline db flyes
10 x 33lbs (15kg)
10 x 33lbs
10 x 33lbs
Chin ups
X 10
X 10
X 10
Bb curls
8 x 77lbs (35kg)
8 x 83lbs (37.5kg)
8 x 88lbs (40kg)
6 x 94lbs (42.5kg)
Machine preacher curls
X 10
X 10
X 10
8 x 66lbs (30kg)
6 x 77lbs (35kg)
5 x 88lbs (40kg)
8 x 77lbs
Incline db bench
8 x 55lbs (25kg)
8 x 55lbs
8 x 60lbs (27.5kg)
8 x 60lbs
Incline db flyes
10 x 33lbs (15kg)
10 x 33lbs
10 x 33lbs
Chin ups
X 10
X 10
X 10
Bb curls
8 x 77lbs (35kg)
8 x 83lbs (37.5kg)
8 x 88lbs (40kg)
6 x 94lbs (42.5kg)
Machine preacher curls
X 10
X 10
X 10
How is YOUR training going? 
davegmb
Elite Member
How is YOUR training going?
Yeah going okay, enjoying it at the moment
davegmb
Elite Member
Lying hamstring curls
10 x 77lbs (35kg)
8 x 88lbs (40kg)
6 x 99lbs (45kg)
8 x 88lbs
8 x 88lbs
Incline leg press
10 x 220lbs (100kg)
10 x 330lbs (150kg)
10 x 440lbs (200kg)
10 x 440lbs
10 x 440lbs
Front squats
8 x 110lbs (50kg)
6 x 132lbs (60kg)
5 x 154lbs (70kg)
Leg extensions
12 x 88lbs (40kg)
12 x 88lbs
12 x 88lbs
12 x 88lbs
Standing calf raises
X 12
X 10
X 10
X 10
10 x 77lbs (35kg)
8 x 88lbs (40kg)
6 x 99lbs (45kg)
8 x 88lbs
8 x 88lbs
Incline leg press
10 x 220lbs (100kg)
10 x 330lbs (150kg)
10 x 440lbs (200kg)
10 x 440lbs
10 x 440lbs
Front squats
8 x 110lbs (50kg)
6 x 132lbs (60kg)
5 x 154lbs (70kg)
Leg extensions
12 x 88lbs (40kg)
12 x 88lbs
12 x 88lbs
12 x 88lbs
Standing calf raises
X 12
X 10
X 10
X 10
davegmb
Elite Member
Military press
6 x 88lbs (40kg)
6 x 99lbs (45kg)
6 x 110lbs (50kg)
6 x 110lbs
Db press
8 x 50lbs (22.5kg)
8 x 50lbs
8 x 44lbs (20kg)
8 x 44lbs
Face pulls/lateral raises superset
12/8
12/8
12/8
15
Overhead rope pulls
X 8
X 8
X 8
X 8
Dips
X 10
X 10
X 10
X 10
Rope pulldowns
X 10
X 10
X 10
Abs stuff
Cardio
6 x 88lbs (40kg)
6 x 99lbs (45kg)
6 x 110lbs (50kg)
6 x 110lbs
Db press
8 x 50lbs (22.5kg)
8 x 50lbs
8 x 44lbs (20kg)
8 x 44lbs
Face pulls/lateral raises superset
12/8
12/8
12/8
15
Overhead rope pulls
X 8
X 8
X 8
X 8
Dips
X 10
X 10
X 10
X 10
Rope pulldowns
X 10
X 10
X 10
Abs stuff
Cardio
What type and how much cardio do you do, Dave?
davegmb
Elite Member
Not alot haha. I like to keep it to two times a week usually a 3 mile max run and the next time I will do some rowing.
davegmb
Elite Member
Deads
5 x 154lbs (70kg)
3 x 220lbs (100kg)
3 x 265lbs (120kg)
3 x 309lbs (140kg)
3 x 331lbs (150kg)
Db rows
8 x 83lbs (37.5kg)
8 x 83lbs
8 x 83lbs
8 x 77lbs (35kg)
8 x 77lbs
Lat pulldowns
X 10
X 10
X 12
X 12
Seated row
X 10
X 8
X 8
Hamstring curls lying
8 x 77lbs (35kg)
6 x 88lbs (40kg)
6 x 88lbs
6 x 88lbs
Seated calf raises
X 10
X 10
X 10
X 10
5 x 154lbs (70kg)
3 x 220lbs (100kg)
3 x 265lbs (120kg)
3 x 309lbs (140kg)
3 x 331lbs (150kg)
Db rows
8 x 83lbs (37.5kg)
8 x 83lbs
8 x 83lbs
8 x 77lbs (35kg)
8 x 77lbs
Lat pulldowns
X 10
X 10
X 12
X 12
Seated row
X 10
X 8
X 8
Hamstring curls lying
8 x 77lbs (35kg)
6 x 88lbs (40kg)
6 x 88lbs
6 x 88lbs
Seated calf raises
X 10
X 10
X 10
X 10
It's more than I do. I do none. LOL
davegmb
Elite Member
Bench
8 x 132lbs (60kg)
6 x 177lbs (80kg)
3 x 199lbs (90kg)
3 x 199lbs
Db incline
8 x 60lbs (27.5kg)
8 x 66lbs (30kg)
8 x 66lbs
8 x 66lbs
Press ups
3 sets to failure
Chin ups
X 8
X 8
X 8
X 8
Bb curls
8 x 77lbs (35kg)
8 x 77lbs
8 x 77lbs
Db hammer curls
X 10
X 12
Abs
8 x 132lbs (60kg)
6 x 177lbs (80kg)
3 x 199lbs (90kg)
3 x 199lbs
Db incline
8 x 60lbs (27.5kg)
8 x 66lbs (30kg)
8 x 66lbs
8 x 66lbs
Press ups
3 sets to failure
Chin ups
X 8
X 8
X 8
X 8
Bb curls
8 x 77lbs (35kg)
8 x 77lbs
8 x 77lbs
Db hammer curls
X 10
X 12
Abs
davegmb
Elite Member
Front squats
8 x 110lbs (50kg)
6 x 132lbs (60kg)
6 x 132lbs
5 x 154lbs (70kg)
Incline leg press
10 x 110lbs
10 x 220lbs (100kg)
10 x 330lbs (150kg)
8 x 440lbs (200kg)
5 x 507lbs (230kg)
15 x 330lbs
Leg extensions
X 12
X 10
X 10
X 10
RDL
8 x 132lbs
8 x 132lbs
8 x 132lbs
8 x 132lbs
Seated calf raises
X 25
X 20
X 20
8 x 110lbs (50kg)
6 x 132lbs (60kg)
6 x 132lbs
5 x 154lbs (70kg)
Incline leg press
10 x 110lbs
10 x 220lbs (100kg)
10 x 330lbs (150kg)
8 x 440lbs (200kg)
5 x 507lbs (230kg)
15 x 330lbs
Leg extensions
X 12
X 10
X 10
X 10
RDL
8 x 132lbs
8 x 132lbs
8 x 132lbs
8 x 132lbs
Seated calf raises
X 25
X 20
X 20
davegmb
Elite Member
Seated db press
6 x 55lbs (25kg)
6 x 60lbs (27.5kg)
5 x 60lbs
6 x 55lbs
Cable lateral raises
X 12
X 12
X 10
X 10
Reverse db flyes
X 15
X 15
X 15
X 15
Overhead rope pulls triceps
X 15
X 15
X 12
X 10
Cg bench
12 x 110lbs (50kg)
8 x 132lbs (60kg)
8 x 132lbs
Tricep cable one arm pull down
X 15
X 10
X 10
Abs
6 x 55lbs (25kg)
6 x 60lbs (27.5kg)
5 x 60lbs
6 x 55lbs
Cable lateral raises
X 12
X 12
X 10
X 10
Reverse db flyes
X 15
X 15
X 15
X 15
Overhead rope pulls triceps
X 15
X 15
X 12
X 10
Cg bench
12 x 110lbs (50kg)
8 x 132lbs (60kg)
8 x 132lbs
Tricep cable one arm pull down
X 15
X 10
X 10
Abs
davegmb
Elite Member
Deads
5 x 154lbs (70kg)
5 x 265lbs (120kg)
5 x 265lbs
5 x 265lbs
Db rows
6 x 88lbs (40kg)
6 x 88lbs
6 x 88lbs
6 x 88lbs
Seated cable rows
12 x 127lbs (57.5kg)
10 x 143lbs (65kg)
10 x 143lbs
10 x 143lbs
Lat pulldowns
8 x 127lbs
8 x 127lbs
8 x 127lbs
8 x 127lbs
Lying hamstring curls
8 x 77lbs (35kg)
8 x 88lbs (40kg)
6 x 88lbs
10 x 77lbs
Seated calf raises
1 giant drop set
Treadmill
5 x 154lbs (70kg)
5 x 265lbs (120kg)
5 x 265lbs
5 x 265lbs
Db rows
6 x 88lbs (40kg)
6 x 88lbs
6 x 88lbs
6 x 88lbs
Seated cable rows
12 x 127lbs (57.5kg)
10 x 143lbs (65kg)
10 x 143lbs
10 x 143lbs
Lat pulldowns
8 x 127lbs
8 x 127lbs
8 x 127lbs
8 x 127lbs
Lying hamstring curls
8 x 77lbs (35kg)
8 x 88lbs (40kg)
6 x 88lbs
10 x 77lbs
Seated calf raises
1 giant drop set
Treadmill
davegmb
Elite Member
Db bench
15 x 44lbs (20kg)
10 x 72lbs (32.5kg)
6 x 77lbs (35kg)
6 x 77lbs
6 x 77lbs
Incline db
8 x 60lbs (27.5kg)
7 x 60lbs
8 x 55lbs (25kg)
8 x 55lbs
Db flyes
X 12
X 12
X 12
Bb curls
6 x 88lbs (40kg)
6 x 88lbs
6 x 88lbs
6 x 88lbs
Db hammer curls
X 8
X 8
X 8
Ez bar curls
X 15
X 12
X 8
Abs
Treadmill
15 x 44lbs (20kg)
10 x 72lbs (32.5kg)
6 x 77lbs (35kg)
6 x 77lbs
6 x 77lbs
Incline db
8 x 60lbs (27.5kg)
7 x 60lbs
8 x 55lbs (25kg)
8 x 55lbs
Db flyes
X 12
X 12
X 12
Bb curls
6 x 88lbs (40kg)
6 x 88lbs
6 x 88lbs
6 x 88lbs
Db hammer curls
X 8
X 8
X 8
Ez bar curls
X 15
X 12
X 8
Abs
Treadmill
davegmb
Elite Member
Squats
10 x bar
10 x 110lbs (50kg)
6 x 132lbs (60kg)
6 x 154lbs (70kg)
3 x 177lbs (80kg)
3 x 200lbs (90kg)
Front squats
6 x 132lbs
6 x 132lbs
6 x 132lbs
Incline leg press
10 x 330lbs (150kg)
8 x 440lbs (200kg)
8 x 440lbs
8 x 440lbs
RDL
8 x 132lbs
8 x 177lbs
8 x 177lbs
8 x 177lbs
Seated calf raises
3 x 12
10 x bar
10 x 110lbs (50kg)
6 x 132lbs (60kg)
6 x 154lbs (70kg)
3 x 177lbs (80kg)
3 x 200lbs (90kg)
Front squats
6 x 132lbs
6 x 132lbs
6 x 132lbs
Incline leg press
10 x 330lbs (150kg)
8 x 440lbs (200kg)
8 x 440lbs
8 x 440lbs
RDL
8 x 132lbs
8 x 177lbs
8 x 177lbs
8 x 177lbs
Seated calf raises
3 x 12
You have really upped your poundages over the last year or so. Especially bench. Great job Dave
davegmb
Elite Member
Thanks JD! Not really been looking at other peoples journals lately just been logging my workout and leaving.
davegmb
Elite Member
Thanks traps nice to see you back
davegmb
Elite Member
Update: had a busy couple of weeks went Edinburgh on my stag doo and got married last weekend. Honeymoon not for a couple of weeks so time to get some workouts in.
Wednesday:
MP
4x5
Db press
4x8
Facepulls
4x15
Rope pull down and overhead extension ss
X8,8
X8,8
X8,8
Dips
X 10
X 10
X 10
Abs
Thursday
Deads
5 x 154lbs (70kg)
3 x 220lbs (100kg)
3 x 243lbs (110kg)
3 x 265lbs (120kg)
3 x 309lbs (140kg)
Db rows
8 x 77lbs (35kg)
8 x 88lbs (40kg)
8 x 88lbs
Lat pulldowns
X 10 overhand
X 8 overhand
X 8 under hand
X 8 close grip
Seated cable row
X 10
X 10
X 10
Good mornings
10 x 88lbs (40kg)
10 x 88lbs
8 x 99lbs (45kg)
Seated calf raises
3 x 10
Wednesday:
MP
4x5
Db press
4x8
Facepulls
4x15
Rope pull down and overhead extension ss
X8,8
X8,8
X8,8
Dips
X 10
X 10
X 10
Abs
Thursday
Deads
5 x 154lbs (70kg)
3 x 220lbs (100kg)
3 x 243lbs (110kg)
3 x 265lbs (120kg)
3 x 309lbs (140kg)
Db rows
8 x 77lbs (35kg)
8 x 88lbs (40kg)
8 x 88lbs
Lat pulldowns
X 10 overhand
X 8 overhand
X 8 under hand
X 8 close grip
Seated cable row
X 10
X 10
X 10
Good mornings
10 x 88lbs (40kg)
10 x 88lbs
8 x 99lbs (45kg)
Seated calf raises
3 x 10
Wow! You have been busy! Hahaaha.
Congrats, Dave!!!
Congrats, Dave!!!
