My Workout Journal

[Peterkay]

Delts and Triceps

Sunday 20 September.

Was feeling a bit off color due to a cold - change of seasons here in the southern hemisphere going into spring but still experiencing the odd cold spell! Anyway, decided not to do the Power, Muscle, Burn routine and changed it up a bit with lighter loads.

Delts
Dumbbell Standing Shoulder Press: 10 x 10 kg/Db; 8 x 12,5 kg/Db; 6 x 15,5 kg/Db
Seated Arnold Press: 3 x 10 x 13,5 kg/Db
Alternating Front/Lateral/Rear Db Raise: 2 x 8 x 5 kg/Db (slow, controlled & paused movements)

Triceps
Lying EZ Bar Triceps Extension: 5 x 30 kg; 8 x 27 kg; 10 x 25 kg
Incline Db Tri Extension: 15 x 5 kg/Db; 12 x 7,5 kg/Db; 10 x 8,5 kg/Db
Band Push Down: 1 x 40

 

[Peterkay]

Back, Calves & Abs

Tue 22 September

Still feeling a bit shitty so again didn't do the complete Power, Muscle, Burn routine.

Back
Deadlift: 10 x 50 kg; 8 x 60 kg; 6 x 70 kg; 5 x 80 kg; 2 x 5 x 90 kg
Neutral Grip Pull Up: 3 x 5 x Bodyweight
Barbell Lying Row: 2 x 8 x 50 kg

Calves
Seated Barbell Calf Raise: 3 x 17 x 30 kg Bb

 

[TripleOvertime]

Doing great Peter. Keep it going.

 

[Peterkay]

Doing great Peter. Keep it going.

Thanks so much

 

[Peterkay]

Power, Muscle, Burn Routine: Pecs & Biceps

Thursday 24 September

Decided to make a bit of a change and threw in some 1/4 rep sets

Pecs
Dumbbell Flat Bench Press: (warm up sets)10 x 11,5 kg/Db; 8 x 16,5 kg/Db;
(work sets) 1 x 8 x 26,5 kg/Db; 3 x 5 x 21,5 kg/Db (1/4 reps in last 2 sets)
Dumbbell Incline Bench Press: 3 x 6 x 16,5 kg/Db (all reps and sets iso 1/4 reps)
Chest Dips: 2 x 8 x Body weight
Dumbbell Incline Fly: 1 x 40 x 5 kg/Db
Dumbbell Flat Fly: 1 x 40 x 5 kg/Db

Biceps
Pinwheel Curl: (warm up set) 1 x 5 x 8,5 kg/Db/Arm;
(work sets) 2 x 5 x 17,5 kg/Db/Arm
EZ Bar Curl: 3 x 8 x 30 kg
Dumbbell Hammer Curl: 1 x 40 x 5 kg (brief rest after 30 reps)

 

[Peterkay]

Power, Muscle, Burn Routine: Quads and Hams

Saturday 26 September

Quads
Barbell Back Squat:10 x 50 kg; 5 x 65 kg; 4 x 4 x 80 kg
Barbell Hack Squat: 3 x 10 x 45 kg
Dumbbell Walking Lunge: 2 x 8/leg x 5 kg/Db
Leg Extension: 2 x 35 x 20 kg

Hams
RDL: 5 x 50 kg; 2 x 5 x 67,5 kg
Prone Leg Curl: 3 x 10 x 30 kg
RDL: 40 x 17 kg

 

[Peterkay]

Power, Muscle, Burn Routine: Deltoids & Triceps

Sunday 27 September

Delts
Seated Barbell Overhead Press: 1 x 10 x 20 kg; 1 x 5 x 30 kg
4 x 5 x 42,5 kg
Seated Bent-over Db Rear Delt Fly: 3 x 8 x 7,5 kg/Db
Db Lateral Raise: 3 x 8 x 8,5 kg/Db (Super Set with Front Raise)
Db Front Raise: 3 x 6 x 8,5 kg/Db
Face Pull w Band: 2 x 40

Tri's
Close Grip Bench Press: 1 x 10 x 30 kg; 2 x 4 x 60 kg
Single Arm Push Down w Band: 3 x 10/Arm x band doubled
Db Kickback: 1 x 40 x 5 kg/Db

 

[Derek Wilson]

Thanks for the encouragement!

It's ok. Please keep postings.

 

[Peterkay]

Power, Muscle, Burn Routine: Back; Calves & Abs

Tuesday 29 September

Back
Deadlift: 10 x 60 kg; 8 x 70 kg; 5 x 85 kg; 3 x 4 x 95 kg
Pull Up: 3 x (6, 5, 4) + Pull Down: 12 x Band
Pendlay Row: 2 x 10 x 55 kg
Seated Bench Row: 1 x 40 x 15 kg (too easy); 1 x 40 x 18,5 kg (better, but still a bit light!)

Calves
Standing 1 Leg Db Calf Raise: 3 x 15 x 7,5 kg Db
45 Degree 2 Leg Standing Calf Raise: 1 x 40 x Bw

Abs
Ab Wheel Rollout: 2 x 12

 

[Peterkay]

Power, Muscle, Burn Routine: Pecs & Biceps

Thursday 1st October

Pecs
Barbell Bench Press: 10 x 30 kg; 6 x 50 kg; 3 x 60 kg; 4 x 3 x 70 kg
Dumbbell Incline Bench Press: 3 x 8 x 16,5 kg/Db (unilateral iso-1/4 rep at bottom)
Chest Dip: 2 x 8 x Bw
Dumbbell Incline Fly: 2 x 40 x 6,5 kg/Db

Biceps
EZ Bar Curl: 2 x 3 x 40 kg
Dumbbell Incline Alternating Curl: 3 x 10 x 12,5 kg/Db
Dumbbell Alternating Hammer Curl: 2 x 40 x 5 kg/Db

 

[Peterkay]

Power, Muscle, Burn Routine: Quads and Hams

Sunday 3 October

Quads:
Bb Back Squat: 10 x 50 kg; 5 x 65 kg; 4 x 5 x 80 kg
Bb Front Squat: 3 x 8 x 40 kg
Db Forward Lunge: 2 x 8/leg x 6,5 kg/Db
Leg Extension: 2 x 40 x 20 kg

Hams
RDL: 5 x 50 kg; 2 x 4 x 70 kg
RDL: 3 x 10 x 35 kg
Prone Leg Curl: 1 x 40 x 15 kg

 

[Peterkay]

Power, Muscle, Burn Routine: Deltoids & Triceps

Sunday 4 October

Delts
Seated Barbell Press: 10 x 20 kg; 5 x 35 kg; 4 x 4 x 45 kg
Seated Arnold Press: 3 x 8 x 14,5 kg/Db
Dumbbell Lateral Raise: 2 x 10 x 8,5 kg/Db
Dumbbell Front Raise: 1 x 20 x 5 kg/Db straight down to 15 x 3 kg/Db

Tri's
Close Grip Bench Press: 2 x 5 x 60 kg
EZ Bar Skull Crusher: 3 x 10 x 25 kg
Dumbbell Kickback: 1 x 40 x 5 kg/Db

 

[Derek Wilson]

You are doing good!

 

[Peterkay]

Power, Muscle, Burn Routine: Back; Calves & Abs

Tuesday 6th October

Back
Deadlift: 10 x 60 kg; 8 x 75 kg; 6 x 85 kg; 3 x 5 x 95 kg
Pull Up: 5 x Bw (wide grip); 2 x (6; 5) x Bw (neutral grip)
Dumbbell Bentover Unilateral Row: 2 x 12 x 26,5 kg Db/Arm
Band Face Pull: 2 x 40 x Band

Calves
Seated Calf Raise: 3 x 15 x 40 kg
45[SUP]0[/SUP] Standing Calf Raise: 1 x 40 x Bw

Ab Wheel Rollout: 2 x 12

 

[Peterkay]

Tuesday 6th October

Back
Deadlift: 10 x 60 kg; 8 x 75 kg; 6 x 85 kg; 3 x 5 x 95 kg
Pull Up: 5 x Bw (wide grip); 2 x (6; 5) x Bw (neutral grip)
Dumbbell Bentover Unilateral Row: 2 x 12 x 26,5 kg Db/Arm
Band Face Pull: 2 x 40 x Band

Calves
Seated Calf Raise: 3 x 15 x 40 kg
45[SUP]0[/SUP] Standing Calf Raise: 1 x 40 x Bw

Ab Wheel Rollout: 2 x 12

Forgot to add that after Pull Ups I followed with 2 x 12 of unilateral double band Pull Downs

 

[Peterkay]

Power, Muscle, Burn Routine: Pecs & Biceps

Thursday 8th October

Pecs
Barbell Flat Bench Press: 12 x 30 kg; 8 x 50 kg; 5 x 60 kg; 3 x 65 kg
4 x 4 x 70 kg
Barbell Incline Bench Press: 3 x 7 x 50 kg
Dumbbell Decline Bench Press: 2 x 8 x 21,5 kg/Db
Dumbbell Incline Fly: 1 x 40 x 6,5 kg/Db

Biceps
Pinwheel Curl: 10 x 6,5 kg/Db; 5 x 10,5 kg/Db; 2 x 4 x 18,5 kg/Db
EZ Bar Curl: 3 x 10 x 20 kg (first 2 sets close grip, last set wide grip)
Dumbbell Incline Alternating Curl: 1 x 40 x 6,5 kg/Db

 

[Peterkay]

New Fat Burning Routine

Saturday 10th October

I completed the 12 weeks recommended for the Power, Muscle, Burn routine awhile back and have decided to make a change. I'd like to lose some belly fat for the coming summer. It's basically a 4 day Upper, Lower split with arms on the leg day. Rest period between sets: 30 sec all ab exercises; 60 sec for all other exercises expect Hack Squat - 90 sec; Deadlift & Back squat - 120 sec. Also giving intermittent fasting a try (16 - 8 hr)

Incline Alternating Dumbbell Curl:
warm up sets 2 x 12 x 5 kg/Db
working sets 3 x 8 x 13,5 kg/Db
Close Grip Bench Press:
w u sets 2 x 12 x 15 kg
work sets 3 x 10 x 30 kg
1 Leg Standing Db Calf Raise:
w u sets 2 x 12 x Bw
work sets 3 x 12 x 7,5 kg Db/Leg
Leg Extension:
w u sets 2 x 12 x 10 kg
work sets 3 x 12 x 20 kg
Barbell Hack Squat:
w u set 1 x 12 x 20 kg
work sets 3 x 10 x 40 kg
Prone Leg Curl:
work sets 3 x 12 x 20 kg
Lying Leg Raise:
3 x 12

 

[Peterkay]

Upper Body Fat Burner

Sunday 11th October

Incline Barbell Bench Press: 2 x 12 x 20 kg; 3 x 8 x 45 kg
Flat Dumbbell Bench Press: 3 x 12 x 16,5 kg/Db
Pull Up: 2 x 12 x Band Pull Down as a warm up; 3 x (6, 5, 4) x Bw
2 Arm Dumbbell Row: 2 x 12 x 11,5 kg/Db; 3 x 10 x 16,5 kg/Db
Seated Arnold Press: 2 x 12 x 5 kg/Db; 1 x 8 x 15,5 kg/Db; 2 x 8 x 13,5 kg/Db
Seated Lateral Raise: 3 x 12 x 5 kg/Db (super slow with pause at top)
Ab Wheel Rollout: 3 x 12 x bw

 

[Peterkay]

Lower Body & Arms Fat Burner

Tuesday 13th October

EZ Bar Curl: 2 x 12 x 15 kg; 3 x 10 x 25 kg
EZ Bar Skull Crusher: 2 x 12 x 10 kg; 3 x 12 x 20 kg
Seated Calf Raise: 2 x 12 x 20 kg; 3 x 15 x 40 kg
Barbell Back Squat: 2 x 12 x 30 kg; 3 x 10 x 50 kg
Dumbbell Forward Lunge: 2 x 10/leg x 5 kg/Db
Barbell RDL: 3 x 12 x 30 kg

 

[Peterkay]

Upper Body Fat Burner

Thursday 15 October

Pull Up: 2 x 12 x Band (pull down for warm up)
3 x (8; 5; 4) x Bw
Barbell Bent Over Row: 3 x 8 x 50 kg
Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db
3 x 10 x 18,5 kg/Db
Flat Barbell Bench Press: 3 x 8 x 5o kg
Partial Lateral Raise: 1 x 12 x 3 kg/Db (full lateral raise - warm up for partial)
3 x 15 x 10,5 kg/Db
Seated Lateral Raise: 3 x 8 x 6,5 kg/Db
Leg over Bench Ab Crunch: 2 x 15

 

[Peterkay]

I'm finding the shortened rest times between sets really challenging even though I've dropped the weght of all my exercises! Have also cut my carb intake alot so maybe that's also a contributing factor?

 

[Peterkay]

Lower Body & Arms Fat Burner

Saturday 17 October

Incline Alternating Dumbbell Curl: 2 x 12 x 5 kg/Db
3 x 10 x 13,5 kg/Db
Close Grip Bench Press: 2 x 12 x 15 kg
3 x 12 x 30 kg
Standing Single Leg Db Calf Raise: 2 x 12 x Bw
3 x 12 x 8,5 kg Db/Leg
Leg Extention: 2 x 12 x 15 kg
3 x 12 x 25 kg
Barbell Hack Squat: 1 x 12 x 20 kg
3 x 12 x 40 kg
Prone Leg Curl: 3 x 10 x 25 kg
Lying Leg Raise: 1 x 15; 2 x 12

 

[Peterkay]

Upper Body Fat Burner

Sunday 18 October

Deadlift: 2x 12 x 40 kg
3 x 8 x 70 kg
Pull Up: 3 x (9; 8; 6) x Bw + band assist last few reps
Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db
3 x 10 x 18,5 kg/Db
Flat Barbell Bench Press: 3 x 10 x 50 kg
Single Arm Dumbbell Row: 3 x 10 x 21,5 kg Db/Arm
Seated Arnold Press: 2 x 12 x 5 kg/Db
1 x 5 x 16,5 kg/Db; 2 x 9 x 13,5 kg/Db

 

[Peterkay]

Lower Body & Arms Fat Burner

Tuesday 20 October

EZ Bar Curl:
2 x 12 x 15 kg; 3 x 12 x 25 kg (60 sec rest between sets)
EZ Bar Skull Crusher:
2 x 12 x 15 kg; 3 x 8 x 25 kg (60 sec rest)
Seated Calf Raise:
1 x 12 x 40 kg; 3 x 12 x 50 kg (20 sec rest between sets)
Barbell Back Squat:
2 x 12 x 30 kg; 3 x 8 x 55 kg (120 sec rest)
Straight Leg Deadlift:
3 x 12 x 40 kg (60 sec rest)
Ab Wheel Rollout:
2 x 15 x kneeling Bw (30 sec rest)

 

[TripleOvertime]

Very consistent. Onward and upward Peter.

 

[Peterkay]

Upper Body Fat Burner

Thursday 22 October

Incline Db Bench Press:
2 x 12 x 11,5 kg/Db; 3 x 8 x 20,5 kg/Db
Flat Bb Bench Press:
3 x (10, 8, 6) x 55 kg
Band Pull Down: (as warm up for PullUp)
2 x 12
Pull Up: 3 x (6, 5, 4 +3 band assist) x Bw
Barbell Pendlay Row:
3 x 10 x 50 kg
Standing Bb Military Press:
1 x 12 x 20 kg; 3 x 8 x 30 kg
Standing Lateral Raise:
3 x 10 x 6,5 kg/Db

 

[Peterkay]

Lower Body & Arms Fat Burner

Saturday 24 October

Decided to concentrate on the arms and go slow on the legs today.

Incline Alternating Db Curl:
2 x 12 x 6,25 kg/Db; 3 x 8 x (14,5; 13,5; 12,5 kg/Db)
Close Grip Bb Bench Press:
2 x 12 x 17,5 kg; 3 x 12 x 35 kg
EZ Bar Curl:
3 x 10 x 20 kg
Band Push Down:
3 x 10 x Double Band
Alternating Db Hammer Curl:
2 x 30 x 5 kg/Db
Db Kick Back:
2 x 30 x 5 kg/Db
Bb Hack Squat:
1 x 12 x 30 kg; 1 x 10 x 40 kg; 1 x 10 x 50 kg
Cap'n Chair Knee Raise:
3 x 15

 

[Peterkay]

Upper Body Fat Burner

Sunday 25 October

I was a bit strapped for time and it was also extremely hot and humid so I decided to do a shortened workout.

Deadlift:
1 x 10 x 50 kg;
1 x 5 x 65 kg;
3 x 5 x 80 kg
Incline Barbell Bench Press:
2 x 12 x 30 kg
1 x 8 x 50 kg
2 x 6 x 50 kg
Straight Arm Pull Down with Resistance Band:
3 x 12 x Band followed immediately with no rest time by
Face Pull:
2 x 12 x Band

 

[Peterkay]

This working week (Mon - Fri) is just crazy with work related meetings and functions, etc! So I've decided to rest up and start again on Saturday - which means I just miss 2 workouts, 1 upper and 1 lower body.

 

[Peterkay]

Lower Body & Arms Fat Burner

Saturday 31 October

Incline Alternating Db Curl:
2 x 12 x 6,5 kg/Db
3 x 8 x 13,5 kg/Db
Close Grip Bench Press:
2 x 12 x 20 kg
3 x 10 x 40 kg
Standing Barbell Calf Raise:
1 x 12 x 20 kg
3 x 12 x 50 kg
Leg Extension:
2 x 12 x 20 kg
3 x 12 x 30 kg
Barbell Hack Squat:
1 x 12 x 30 kg
3 x 10 x 50 kg
Leg Curl:
3 x 12 x 25 Kg
Ab Wheel Rollout
2 x 15
Standing Db Curl:
1 x 40 x 5 kg/Db
Incline Db Triceps Extension:
1 x 40 x 5 kg/Db