Sunday 31 January 2016

31st January Heavy Weight/Low Rep Pecs and Biceps Workout

So after my first run in apprx 4 months on Thursday and then a high volume legs session on Friday I was legit nearly crippled with doms yesterday. Still feeling it today but not nearly as bad.

31st January Heavy Weight/Low Rep Pecs and Biceps Workout 88.4kgs

Barbell Bench Press 90kg 4,3,3
EZ Bar Bicep Curl 37.5kg 5,5,5
Incline Barbell Bench Press 65kg 7,5,5
Dumbbell Incline Hammer Curls 20kg each 4,3,4
Cable Cross Overs 17.5kg each 8,5,3

Friday 29 January 2016

29th January Light Weight/High Rep Legs and Delts Workout

Awesome workout this morning, no weight loss yet but that might be down to the fact my pre-workout has creatine in it. Also a bit of body recomposition going on.

29th January Light Weight/High Rep Legs and Delts Workout 87.7kgs

Barbell Squats 60kg 10,8,8
Barbell Press 40kg 10,8,7
Barbell Deadlift 100kg 8,6,6
Dumbbell Lateral Raise 12kg each 8,6,5
Barbell Lunge 20kg 5,5,5

Wednesday 27 January 2016

27th January Pecs and Biceps Workout

27th January Pecs and Biceps Workout 86.7kgs

Barbell Bench Press 80kg 6,5,5
Weighted Narrow Tricep Dips +10kg 5,4,4
Barbell Incline Bench Press 60kg 6,6,6
Cable Cross Overs 15kg each 7,5,5
Cable Tricep Pushdown 42kg 6,5,6

Workouts 25th and 26th January

From now on I'm switching up to a more traditional split of

Legs and Delts
Back and Bis
Pecs and Tris

This is primarily because someone (correctly) pointed out to me that my previous split wasn't giving my shoulders or triceps any rest at all as they were employed on every single workout day. Then when I looked back at my training results I definitely felt like it limited my progress.

25th January Legs and Delts Workout

Squats 90kg 6,5,5
Seated Barbell Press 55kg 4 50kg 4,4
Mixed Grip Deadlift 110kg 6,6,6
Dumbbell Lateral Raise 14kg each 10,8,7

26th January Back and Bis Workout (no PWO used)

Mixed Grip Cable Row 87kg 6,6,6
Wide Grip Pull Ups 6,5,5
EZ Bar Curl 32.5kg 5,4,4
Mixed Grip Barbell Shrug 100kg 8,6,6
Incline Dumbbell Curls 18kg eash 4,4,4

Friday 22 January 2016

22nd January Back and Triceps Workout

Had a scoop of preworkout for the first time in 3 months this morning...



Amazing workout though

22nd January Back and Triceps Workout

Wide Grip Weighted Pullups +10kg 5,4,4
Weighted Narrow Grip Tricep Dips +10kg 5,4,4
Dumbbell Rows 44kg each 8,6,6
Cable Tricep Pushdown 42kg 7,6,5
Barbell Shrug 100kg 8,6,6

21st January Pecs and Biceps Workout

21st January Pecs and Biceps Workout

Barbell Bench Press 80kg 5,4,4
Barbell Curls 35kg 6,5,5
Barbell Incline Bench Press 60kg 6,6,6
Incline Hammer Curls 18kg each 5,4,4

Tuesday 19 January 2016

15th January Pecs and Biceps Workout

15th January Pecs and Biceps Workout

Barbell Bench Press 70kg 6,6,6
Barbell Curls 35kg 6,5,5
Barbell Incline Bench Press 60kg 5,6,5
Incline Hammer Curls 18kg each 5,4,4
Cable Cross Overs 15kg each 6,5,4

19th January Legs and Delts Workout

19th January Legs and Delts Workout

Squats 80kg 5,5,4
Seated Barbell Press 50kg 5,4,4
Mixed Grip Deadlift 100kg 4,4,5
Dumbbell Lateral Raise 12kg each 8,6,6

Monday 18 January 2016

18th January Back and Triceps Workout

18th January Back and Triceps Workout

Wide Grip Pullups 7,5,5
Narrow Grip Tricep Dips 8,6,4
Cable Rows 77kg 6,6,6
Cable Tricep Pushdown 35kg 8,7,6
Barbell Shrugs 80kg 8,8,8

Thursday 14 January 2016

14th January Legs and Delts Workout

14th January Legs and Delts Workout

Squats 60kg 6,6,6
Seated Barbell Press 40kg 6,6,6
Mixed Grip Deadlift 80kg 6,6,6
Dumbbell Lateral Raise 12kg each 6,6,6

Tuesday 12 January 2016

12th January Back and Triceps Workout

12th January Back and Triceps Workout 87.2kgs

Wide Grip Pullups 5,4,4
Narrow Grip Tricep Dips 6,5,4
Cable Rows 67kg 8,6,6
Cable Tricep Pushdown 35kg 6,6,6
Barbell Shrugs 60kg 6,6,6

Monday 11 January 2016

Post Workout Bullet Proof Coffee

11th January Pecs and Biceps Workout

11th January Pecs and Biceps Workout

Dumbbell Bench Press 30kg each 6,5,5
Barbell Curls 30kg 6,5,5
Barbell Incline Bench Press 50kg 6,6,6
Incline Hammer Curls 16kg each 5,4,4

First day back at the gym in 2.5 months, gonna try and go 3 mornings this week and get myself back in a good routine.