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
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
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
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
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.
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!)
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
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
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!
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
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
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.
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
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
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
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
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
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
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
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
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
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
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
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
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.
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
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.
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
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.