Workouts 21st and 31st December

Works been crazy and had a death in the family so training's taken a back seat. I think it's best if I lay off the heavy weights for a while until life's a bit more settled.

21st December Light Weight/High Rep Pecs and Biceps Workout 82kg

Barbell Bench Press 80kg 8,8,6
Barbell Bicep Curl 35kg 8,6,5
Incline Barbell Bench Press 60kg 8,8,4
Hammer Dumbbell Curls 18kg each 8,7,4

31st December Light Weight/High Rep Back and Triceps Workout 83.4kgs

Wide Grip Pullups 12,8,6
Narrow Grip Tricep Dips 12,10,9
Mixed Grip Cable Row 75kg 10,6,6
Cable Tricep Pushdown 30kg 10,10,8

19th December Light Weight/High Rep Legs and Delts Workout

Been doing some super long hours at work so took a week off and now I'm easing my way back into it.

19th December Light Weight/High Rep Legs and Delts Workout 82.4kg


Barbell Squats 60kgs 10,10,8
Barbell Press 40kg 10,10,7
Barbell Deadlift 100kg 5,5,5
Dumbbell Lateral Raise 12kg each 8,6,5

10th December Light Weight/High Rep Back and Triceps Workout

10th December Light Weight/High Rep Back and Triceps Workout 80.9kgs

Wide Grip Pullups 12,12,8
Narrow Grip Tricep Dips 13,13,10
Mixed Grip Cable Row 75kg 10,10,8
Dumbbell One Arm Triceps Extension 12kg each 8,8,6
Barbell Shrug 80kg 10,10,10

8th December Heavy Weight/Low Rep Pecs and Biceps Workout

8th December Heavy Weight/Low Rep Pecs and Biceps Workout 82kg


Barbell Bench Press 100kg 4,3,3
Barbell Bicep Curl 50kg 3 45kg 4,4
Incline Barbell Bench Press 80kg 3 75kg 4,4
Seated Incline Hammer Dumbbell Curls 22kg each 6,3,3
Cable Cross Overs 42kg 6,3,3

7th December Light Weight/High Rep Legs and Delts Workout

Pre workout Bullet Proof Coffee today (normally have it post workout), worked well good session. About to try the paleo bun at Grilld

7th December Light Weight/High Rep Legs and Delts Workout 80.7kg

Barbell Squats 60kgs 10,10,8
Barbell Press 40kg 10,10,7
Barbell Deadlift 100kg 10,6,6
Dumbbell Lateral Raise 12kg each 8,6,5

6th December Heavy Weight/Low Rep Back and Triceps Workout

PBs on Pullups and Dips this morning

6th December Heavy Weight/Low Rep Back and Triceps Workout 82.1kgs

Weighted Wide Grip Pullups 30kg 6,4,4 *Personal Best
Weighted Narrow Grip Tricep Dips 30kg 8,6,5 *Personal Best
Dumbbell Row 50kg each 8,6,5
Cable Tricep Pushdown 45kg 5,4,3
Barbell Shrugs 100kg 10,8,6

Grip strength was a bit iffy on Shrugs but I'm not too worried about it.

Carb refeed day today too

4th December Light Weight/High Rep Pecs and Biceps Workout

Yesterday I did some HIIT swim sprints in the morning then completed a 24 hour fast until I feasted on 1500 calories of creamy scrambled eggs and bacon for dinner.

4th December Light Weight/High Rep Pecs and Biceps Workout 81.4kg

Barbell Bench Press 80kg 8,8,6
Barbell Bicep Curl 35kg 8,8,5
Incline Barbell Bench Press 60kg 8,8,7
Hammer Dumbbell Curls 18kg each 8,8,4
Cable Cross Overs 25kg 10,10,9

2nd December Heavy Weight/Low Rep Legs and Delts Workout

A later than usual workout last night (finsihed at 9:30pm) and a sub standard night's sleep may have conspired against me this morning. Felt a little bit average while squatting so I dialed back my Press and Deadlift a little, still a decent session.

2nd December Heavy Weight/Low Rep Legs and Delts Workout 83kg

Squats 120kg 4,3,2
Barbell Press 55kg 6,5,4
Mixed Grip Deadlift 140kg 5,3,3
Dumbbell Lateral Raise 16kg each 9,6,5

1st December Light Weight/High Rep Back and Triceps Workout

Decided to mix things up a little bit this evening. Tried to hit maximum hypertrophy rep range on all three sets of my exercises, considering my glycogen stores would be chockablock thanks to my wedding (my GFs brother's not my own) feasting and wanted to try and put it to use. Weighed in at 84.1kg too which is the heaviest I've been in a while, a couple of super low carb days should have me back in my ideal weight range though.

1st December Light Weight/High Rep Back and Triceps Workout 84.1kgs

Wide Grip Pullups 10,10,9
Narrow Grip Tricep Dips 12,12,11
Mixed Grip Cable Row 70kg 10,10,10
Cable Tricep Pushdown 30kg 10,10,10
Barbell Shrug 80kg 10,10,10