• Hello, please REGISTER and become a member of our community! You will then be able to start threads, post comments and send messages to other members. Thanks!

My Workout Journal

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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!
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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!

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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.

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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.

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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

:lifter:
 
Last edited:

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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:

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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.

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
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

:lifter:
 
Last edited:

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
PHUL Routine

Upper Body Hypertrophy

Incline Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 40 kg;
3 x 8 x 55 kg
Dumbbell Fly:
3 x 12 x 8,5 kg/Db (Slow execution, concentrating and focusing on the stretch and contraction)
Single Arm Dumbbell Row:
1 x 12 x 11,5 kg.Db
3 x 10 x 23,5 kg.Db
Seated Bench Row:
3 x 12 x 30 kg
Dumbbell Lateral Raise:
1 x 12 x 5 kg/Db;
1 x 8 x 10,5 kg/Db
2 x 8 x 9,5 kg/Db
Banded Biceps Curl:
3 x 10 x Doubled Band
Dumbbell French Press:
1 x 5 x 9,5 kg/Db; 1 x 10 x 5 kg/Db
(found the weight a bit too heavy for hypertrophy rep range so immediately dropped weight and continued set above)
2 x 12 x 5 kg/Db

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
PHUL Routine

Thursday 3 December
Lower Body Hypertrophy

Still suffering from DOMS from my previous lower body workout (consequence of going 9 days between leg workout!) so decided to go really light.
Barbell Front Squat:
1 x 12 x 20 kg;
1 x 10 x 30 kg;
1 x 10 x 40 kg
RDL:
1 x 12 x 20 kg;
1 x 10 x 30 kg;
1 x 10 x 40 kg
Leg Extension:
3 x 12 x 30 kg
Prone Leg Curl:
3 x 10 x 25 kg
Seated Barbell Calf Raise:
3 x 15 x 60 kg

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
PHUL Upper Body

Saturday 5 December

Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 45 kg;
3 x 5 x 65 kg
Dumbbell Incline Press:
3 x 10 x 22,5 kg/Db
Barbell Bent-over Row:
1 x 5 x 50 kg;
3 x 5 x 65 kg
Lat Pull Down:
1 x 8 x single band doubled;
3 x 8 x double bands doubled up
Wide Grip Upright Row:
1 x 8 x 20 kg;
3 x 5 x 25 kg
EZ Bar Curl:
1 x 10 x 20 kg;
3 x 10 x 30 kg
EZ Bar Skull Crusher:
1 x 10 x 20 kg;
3 x 8 x 30 kg
Dumbbell Hammer Curl:
1 x 40 x 5 kg/Db
Incline Dumbbell Triceps Extension:
1 x 40 x 5 kg/Db

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
PHUL Lower Strength

Sunday 6 December

Barbell Back Squat:
1 x 10 x 50 kg;
1 x 5 x 65 kg;
3 x 5 x 82,5 kg
Convensional Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
1 x 5 x 100 kg
Barbell Hack Squat:
1 x 10 x 25 kg;
3 x 10 x 35 kg
Prone Leg Curl:
3 x 10 x 27,5 kg
Standing Single Leg Calf Raise:
1 x 10 x 5 kg/leg
3 x 15 x 10,5 kg/leg
Ab Wheel Rollout:
2 x 12
:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
PHUL Upper Body Hypertrophy

Tuesday 8 December
Decided to do Flyes first as a pre exhaust.
Flat Dumbbell Fly:
1 x 12 x 6,5 kg/Db
3 x 10 x 10,5 kg/Db
Incline Barbell Bench:
1 x 12 x 30 kg
1 x 12 x 40 kg
1 x 10 x 50 kg
1 x 8 x 57,5 kg
Single Arm Dumbbell Row:
1 x 12 x 11,5 kg/arm
3 x 10 x 24,5 kg/arm
Standing Band Row:
3 x 10 x Red Band doubled
Dumbbell Lateral Raise:
3 x 12 x 5 kg/Db (left shoulder still giving problems thus a light lateral raise w slow controlled movementand hold at top)
Dumbbell Pinwheel Curl:
1 x 12 x 5 kg/arm
1 x 10 x 9,5 kg/arm
3 x 10 x 12,5 kg/arm
Incline Db Triceps Extension: (Super set w Pinwheel curl)
1 x 12 x 5 kg/Db
3 x 8 x 9,5 kg/Db
Incline Dumbbell Curl:
3 x 10 x 9,5 kg/Db
Band Push Down: (Superset w Db Curl)
3 x 12 x Pink Band doubled

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
Get Shredded!
PHUL Lower Body Hypertrophy

Thursday 10 December

Goblet Squat:
1 x 12 x 11,5 kg;
3 x 10 x 21,5 kg
Dumbbell Reverse Lunge:
3 x 10 x 5 kg/Db
Leg Extension:
3 x 12 x 32,5 Kg
RDL:
1 x 12 x 30 kg
3 x 10 x 50 kg
45 Degree Standing Calf Raise:
3 x 20 x Bw + a few extra single leg

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
PHUL Upper Body Strength

Tuesday 15 December

Barbell Incline Bench Press:
1 x 10 x 50 kg;
3 x 3 x 60 kg
Dumbbell Flat Bench Press:
3 x 12 x 19,5 kg/Db
Wide Grip Pull Up:
3 x 5 x Bw
1 x 5 x Band assist
Pendlay Row:
1 x 5 x 50 kg
3 x 5 x 60 kg
Barbell Front Raise:
1 x 15 x 10 kg (slow raising and lowering with pause on top of movement)
Dumbbell Lateral Raise:
1 x 15 x 5kg/Db (slow raising and lowering with pause on top of movement)

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
Arm Workout

Thursday 16 December

Ran out of time for the arm exercises in yesterdays upper body workout so did an arm workout this morning.

Dumbbell Pin Wheel Curl:
1 x 10 x 5kg Db/arm;
1 x 8 x 7,5 kg/Db/arm;
3 x 5 x 15,5 kg/Db/arm
Unilateral Incline Db French Press:
1 x 10 x 5 kg/Db/arm;
1 x 8 x 7,5 kg/Db/arm;
3 x 5 x 11,5 kg/Db/arm
EZ Bar Curl:
3 x 10 x 25 kg
EZ Bar Skull Crusher:
3 x 8 x 25 kg
Incline Alternating Db Curl:
1 x 40 x 5 kg/Db
Band Unilateral Push Down:
1 x 40 x Band

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
PHUL Lower Body Strength

Thursday 17 December

Barbell Back Squat:
1 x 10 x 50 kg;
1 x 5 x 65 kg;
3 x 3 x 85 kg
Convensional Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
1 x 5 x 100 kg
Leg Curls:
3 x 10 x 30 kg
Single Leg Standing Db Calf Raise:
1 x 12 x 5 kg/Leg
3 x 15 x 11,5 kg/Leg

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
Upper Body Hypertrophy

Sunday 20 December

Incline Dumbbell Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db
3 x 8 x 21,5 kg/Db
Flat Bench Dumbbell Fly:
3 x 12 x 10,5 kg/Db
Wide Grip Band Pull Down:
1 x 12 x Light Band
1 x 10 x Medium Band
3 x 10 x Heavy Band
Seated Bench Row:
3 x 15 x 27,5 kg
Standing Millitary Press:
1 x 12 x 20 kg
1 x 10 x 25 kg
3 x 8 x 30 kg
Seated Dumbbell Lateral Raise:
3 x 10 x 6,5 kg
Supinated Narrow Grip Band Pull Down:
1 x 20 x heavy Band.

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
Arm Workout

Monday 21 December

a. Concentration Curl:
1 x 10 x 5 kg/Arm
1 x 8 x 11,5 kg/Arm
3 x 5 x 15,5 kg/Arm
b. Seated Db Triceps Extension:
1 x 10 x 5 kg/Db
3 x 5 x 11,5 kg/Db
a. EZ Bar Curl:
3 x 12 x 25 kg
b. EZ Bar Skull Crusher:
3 x 10 x 25 kg
Seated Hammer Curl:
1 x 40 x 5 kg/Db
Band Push Down:
1 x 40 x Light Band Doubled

a. & b. = super set

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
PHUL: Lower Body

Tuesday 22 December

Barbell Front Squat:
1 x 12 x 20 kg;
1 x 10 x 25 kg;
3 x 8 x 30 kg
Dumbbell Rear Lunge:
3 x 10/Leg x 5 kg/Dbs
RDL:
1 x 12 x 30 kg
3 x 12 x 50 kg
Seated Barbell Calf Raise:
3 x 15 x 68 kg

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
PHUL Upper Body

Thursday 24 December

Barbell Incline Bench Press:
2 x 12 x 20 kg;
3 x 4 x 60 kg
Dumbbell Flat Bench Press:
3 x 12 x 20,5 kg/Db
Neutral Grip Pull Up:
3 x (8; 7; 6) x Bodyweight
Pendlay Row:
1 x 10 x 50 kg;
1 x 8 x 60 kg;
1 x 6 x 65 kg;
1 x 5 x 67,5 kg
Seated Over head Press:
1 x 10 x 20 kg;
1 x 6 x 30 kg;
3 x 5 x 40 kg
Incline Alternating Db Curl:
1 x 12 x 5 kg/Db;
4 x 10 x 10,5 kg/Db
Triceps Dip:
1 x 10 x Band assist
4 x 5 x Bodyweight
Left shoulder giving shit again, especially doing dips, hence only 5 reps!

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
Lower Body Deload

Saturday 26 December

Decided on a deload week

Deadlift:
1 x 12 x 50 kg;
1 x 10 x 60 kg;
1 x 8 x 70 kg;
1 x 5 x 80 kg
Barbell Hack Squat:
3 x 12 x 30 kg
Leg Extension:
3 x 10 x 30 kg
Leg Curl:
3 x 12 x 25 kg
Standing 45 Degree Calf Raise:
1 x 40 x Bw

:lifter:
 

Peterkay

Registered Member
Joined
Aug 10, 2009
Messages
138
Reaction score
1
Points
0
Location
Lesotho, Africa
Upper Body Deload

Monday 28 December

Dumbbell Incline Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db;
1 x 10 x 20,5 kg/Db
Flat Dumbbell Fly:
3 x 15 x 7,5 kg/Db + extra 5 reps on last set
Band Pull Down:
1 x 12 x Light Band
3 x 10 x Heavy Band
Standing Supine Grip Band Row:
3 x 15 x Light Band + Tube Band
Seated Arnold Press:
3 x 15 x 8,5 kg/Db
EZ Bar Preacher Curl:
3 x 10 x 15 kg Followed immediately by:
Dumbbell Hammer Curl:
1 x 30 x 5 kg/Db
EZ Bar Standing French Press:
3 x 12 x 15 kg Followed immediately by:
Band Push Down:
1 x 30 (12 x Light Band Doubled, 18 x Tubular Band)

:lifter:
 
Top