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My Workout Journal

Peterkay

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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

:lifter:
 

Peterkay

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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
 

Peterkay

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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

:lifter:
 

Peterkay

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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

:lifter:
 

Peterkay

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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

:lifter:
 

Peterkay

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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.

:lifter:
 

Peterkay

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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!)

:lifter:
 
Last edited:

Peterkay

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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

:lifter:
 

Peterkay

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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

:lifter:
 

Peterkay

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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!

:lifter:
 

Peterkay

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Get Shredded!
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

:lifter:
 

Peterkay

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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

:lifter:
 

Peterkay

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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.

:lifter:
 

Peterkay

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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

:lifter:
 

Peterkay

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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

:lifter:
 

Peterkay

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Lower Body Strength

Monday 25 January

Jefferson Deadlift: (haven't done Jeffersons in years and even then didn't do them regularly thus starting light!)
3 x 5 x 70 kg Right leg over bar;
3 x 5 x 70 kg Left leg over bar
Barbell Hack Squat:
1 x 5 x 50 kg;
3 x 5 x 60 kg
Prone Leg Curl:
3 x 10 x 30 kg
Single Leg Stand 45degree Calf Raise:
3 x 15 x Bw
Plank:
3 x 30 sec

:lifter:
 
Last edited:

Peterkay

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Upper Body Strength

Wednesday 27 January

Dumbbell Bench Press:
1 x 8 x 16,5 kg/Db;
1 x 5 x 21,5 kg/Db;
3 x 5 x 28,5 kg/Db
Single Arm Dumbbell Row:
1 x 12 x 16,5 kg.Db/Arm;
1 x 8 x 21,5 kg.Db/Arm;
3 x 5 x 28,5 kg.Db/Arm
Seated Arnold Press:
1 x 12 x 5 kg/Db;
1 x 10 x 10,5 kg/Db;
3 x 5 x 16,5 kg/Db
Pull Up:
3 x 5 x Bw
Band Chin Grip Pull Down:
3 x 12 x Heavy Band

:lifter:
 

Peterkay

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Full Body Workout

8 February 2021
Did a biceps and triceps workout on Saturday 6 February. I have decided to change things up a bit and will be doing a 3 day full body workout for the next couple of months.
Front Squat:
1 x 5 x 20 kg;
1 x 5 x 35 kg;
3 x 5 x 50 kg
Incline Dumbbell Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db;
3 x 8 x 23,5 kg/Db
Single Arm Dumbbell Row:
1 x 12 x 11,5 kg/DB/Arm
1 x 10 16,5 kg/Db/Arm
3 x 10 x 23,5 kg/Db/Arm
Seated Dumbell Overhead Press:
1 x 5 x 16,5 kg/Db (found this a bit too heavy for my injured left shoulder)
3 x 12 x 11,5 kg/Db
EZ Bar Biceps Curl:
2 x 8 x 30 kg
Banded Push Down:
2 x 10 x Medium band doubled

:lifter:
 

Peterkay

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Full Body Workout

Wednesday 10 February

Barbell Bench Press:
1 x 12 x 30 kg;
1 x 5 x 50 kg;
3 x 5 x 60 kg
Pendlay Row:
1 x 12 x 30 kg
1 x 10 x 50 kg
1 x 8 x 60 kg
Dumbbell Lateral Raise:
1 x 12 x 5,5 kg/Db
1 x 10 x 7,5 kg/Db
1 x 10 x 8,5 kg/Db
Dumbbell Reverse Lunge:
3 x 8 x 8,5 kg/Db
Standing Single Leg Calf Raise:
1 x 12 x Bw
3 x 12 x 8,5 kg Db/Leg
Ab Wheel Rollout:
1 x 15

:lifter:
 

Peterkay

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Full Body Workout

Friday 12 February

Deadlift:
1 x 10 x 50 kg;
3 x 5 x (70 kg; 85 kg; 100 kg)
Seated OH Press:
1 x 12 x 20 kg;
1 x 8 x 30 kg;
1 x 6 x 45 kg
Closegrip Bench Press:
1 x 10 x 30 kg;
1 x 6 x 50 kg;
1 x 5 x 57,5 kg
EZ Bar Curl:
1 x 10 x 25 kg
1 x 8 x 30 kg;
1 x 5 x 35 kg
Hammer Curl to Kichback:
1 x 15 x 5 kg/Db each way

:lifter:
 

Peterkay

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Full Body Workout

Monday 15 February

Barbell Front Squat:
1 x 10 x 20 kg;
1 x 5 x 35 kg;
3 x 3 x 55 kg
Stiff Leg Deadlift:
1 x 10 x 30 kg;
1 x 5 x 40 kg;
3 x 5 x 55 kg
Dumbbell Incline Bench Press:
1 x 10 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db;
3 x 8 x 23,5 kg/Db
Single Arm Dumbbell Row:
1 x 10 x10,5 kg Db/Arm;
1 x 10 x 16,5 kg Db/Arm;
3 x 8 x 25,5 kg Db/Arm
Ab Wheel Rollout:
2 x 12

:lifter:
 

Peterkay

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Full Body Workout

Wednesday 17 February

Barbell Bench Press:
1 x 10 x 20 kg;
1 x 5 x 35 kg;
1 x 3 x 50 kg;
4 x 5 x 65 kg
Pendlay Row:
1 x 12 x 30 kg;
1 x 10 x 50 kg;
1 x 8 x 65 kg
Seated Arnold Press:
1 x 12 x 11,5 kg/Db;
2 x 8 x 16,5 kg/Db
Leg Extension:
1 x 12 x 30 kg;
1 x 10 x 35 kg;
1 x 8 x 40 kg
Prone Leg Curl:
3 x 10 x 30 kg
EZ Bar Skull Crusher:
3 x 10 x 20 kg

:lifter:
 

Peterkay

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Full Body Workout

Saturday 20 February

Jefferson Deads:
1 x 10 (5 each way) x 70 kg;
1 x 6 (3 each way) x 85 kg;
1 x 6 (3 each way) x 100 kg
Standing OH Press:
1 x 12 x 20 kg;
1 x 10 x 30 kg;
3 x 8 x 35 kg
Pull Up:
1 x 4 x Wide grip;
2 x 5 x Neutral grip
Close Grip Bench Press:
1 x 12 x 30 kg;
1 x 8 x 50 kg;
1 x 6 x 57,5 kg
EZ Bar Curl:
1 x 12 x 20 kg;
1 x 10 x 25 kg;
1 x 6 x 35 kg

:lifter:
 

Peterkay

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Full Body Workout

Tuesday 23 February

Barbell Hack Squat:
1 x 5 x 30 kg;
1 x 5 x 50 kg;
3 x 5 x 70 kg
RDL:
1 x 10 x 30 kg;
1 x 5 x 40 kg;
3 x 5 x 57 kg
Dumbbell Incline Bench Press:
1 x 10 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db;
1 x 5 x 23,5 kg/Db (Unilateral)
2 x 8 x 23,5 kg/Db (Bilateral)
Single Arm Dumbbell Row:
1 x 10 x 11,5 kg Db;
1 x 10 x 16,5 kg Db;
3 x 10 x 23,5 kg Db
Banded Face Pull:
3 x 12 x Medium Tubeband

:lifter:
 

Peterkay

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Full Body Workout

Thursday 25 February

Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 50 kg;
4 x 5 x 67,5 kg
Barbell Row:
1 x 10 x 30 kg;
1 x 5 x 50 kg;
4 x 5 x 60 kg
Changed the Rows up a bit from my normal Pendlay Rows to the more conventional style of Bent Over Rows.
Dumbbell Lateral Raise:
1 x 10 x 3 kg/Db
3 x 10 x 8,5 kg/Db
Dumbbell Reverse Lunge:
1 x 8/leg x walking lunge as a warm up
3 x 8 x 8,5 kg/Db
Incline OH Dumbbell Extension:
1 x 10 x 5 kg/Db;
2 x 5 x 10,5 kg/Db (experienced some pain & discomfort in my left elbow tendon so dropped weight)
1 x 20 x 5 kg/Db
Incline Dumbbell Curl:
1 x 10 x 5 kg/Db
3 x 10 x 10,5 kg/Db
Above Tri & Bi execises done as super sets
Finish off with:
Banded Face Pull & Pull Apart:
2 x 12 x Medium Tube Band each exercise

:lifter:
 
Last edited:

Peterkay

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Attempted my ussual workout this past Saturday 27 February but was feeling so weak and pretty soon was panting and puffing with heart rate hammering away so decided to listen to my body and pack it in. I just manage to do 3 sets of Pull Ups and 3 sets of OH Press.
I guess I've picked up a change in season flu so will be resting for the rest of the week. Hoping to feel well enough to restart this weekend.
 

Peterkay

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Bodyweight Workout

Saturday 6 March
Back in the saddle after a week's layoff. Still not feeling 100% so am starting off with a light bodyweight routine.
Push Up:
3 x 10 x Bw
Inverse Rowing:
3 x 10 x Bw
Bulgarian Split Squat:
3 x 10 x Bw
The 3 above exercises were done as a circuit.
Banded Face Pull:
3 x 12 x Medium Tube Band

:lifter:
 

Peterkay

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Bodtweight Workout

Carried on with the circuit style bodyweight routine.
Neutral Grip Pull Up:
3 x 6 x Bw
Parallel Bar Chest Dips:
3 x 6 x Bw
Db Walking Lunge:
3 x 8/Leg x 5 kg/Db
Banded Face Pull:
3 x 12 x Medium Tube Band
Hopefully I'll be back to feeling 100% well by the end of the week and can continue with my previous free weight full body routine.

:lifter:
 

Peterkay

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Bodyweight Workout

Thursday 11 March

Chest, Back & Legs
Feet Elevated Push Up:
3 x 10 x Bw
Inverse Row:
3 x 10 x Bw
Step Up:
3 x 10/leg x Bw

Biceps
Pinwheel Curl:
1 x 12/arm x 5 kg. Db
1 x 8/arm x 11.5 kg. Db
3 x 4/arm x 16,5 kg Db
Incline Alternating Dumbbell Curl:
3 x 10 x 11,5 kg/Db
EZ Bar Curl:
1 x 30 x 15 kg

:lifter:
 
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