Have decided to start a new log just incase I forget how shit I am.
I am 25
5 foot 10
male
Woke 11am
Protein shake, bagel and jam
Gym
Meadow Rows
20kg x 15
40kg x 10
60kg x 10 very hard to find the right pulling posture
Dead stop DB rows
30kg x 10
40kg x 10
40kg x 8 + 10 kroc rows
Stretching
Lat pulldown, 3 chin ups directly before each set
6 sets
Seated Hammercurls
10kg x 15
15kg x 8
17.5kg x 8
20kg x 8
EZ bar
- 20kg x 15
+25kg x 8, 20kg x 5
Hanging knee raises, have never included any direct ab work before, so will make a point of including these on back days
3 sets of 20
12/9/11
Back Squat
bar x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 2
100 x 3
cried for a while
Front Squat
60 x 5
60 x 5
60 x 5
Barbell curls
bar x 10
30 x 10
35 x 10
40 x 10, last 3 were cheat curls
Seated DB Hammer curls
20s x 8
20s x 8
20s x 8
BB Overhead Press
Bar x 15
30kg x 10
40kg x 10
50kg x 5
60kg x 5
65kg x 5
70kg x 3
Single arm DB shoulder press
20kg x 10
25kg x 9
25kg x 8
25kg x 7
Bench
8 set of 8 reps @ 60kg
Dummbell Bench
25kg x 10
25kg x 10
Ring Pushups
10
10
Hanging knee raises
3 sets of 20
500 skips
40 kettlebell swings
3 mins bag work
Chin ups
5
5
5
5
4
Circuit
Rows
Shrugs
Bag carries
Kettle bell swings
Bag work
Goblet squat
25kg x 10
30kg x 5
35kg x 5
40kg x 5
Back Squat
bar x 10
40 x 10
60 x 6
70 x 5
80 x 5
90 x 3
100 x 3
100 x 3
Front Squat
60 x 5
65 x 5
70 x 5
Leg curls
20 plate x 15, 3 sets
Leg extensions
20 plate x 15, 3 sets
Seated Hammer curls
10 x 10
15 x 10
17.5 x 10
20 x 10
20 x 10
EZ Bar 3 sets
Hanging Knee raises
3 sets of 20
Deadlift
60 x 5
100 x 5
140 x 3
160 x 3
180 x 3
140 x 10 touch and go
Shrugs x loads
Chinups
BW x 5
+2.5 x 5
+5 x 5
+10 x 3
Lat pull down
Face pull/tricep pushdown
Back raises
Flat DB Bench
15 x 10
20 x 10
25 x 10
30 x 10
35 x 5
40 x 7
Plate flyes
15 x 10
15 x 10
15 x 10
Flat DB bench
37 x 6
37 x 6
Single arm shoulder press
Raises
Band Sprints
Kipups
Goblet Squats
25 x 10
30 x 5
35 x 5
40 x 5
Front squats
40 x 10
60 x 5
70 x 5
80 x 5
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2
Leg press
150 x 10
150 x 10
180 x 10
200 x 10
200 x 10
Seated DB shoulder press
15 x 10
20 x 10
24 x 10
26 x 10
30 x 5
34 x 5
Standing one arm
36 x 5
Pushpress
40 x 5
Barbell overhead press
40 x 10
60 x 5
60 x 5
60 x 7
Flat DB bench
26 x 10
30 x 10
34 x 9
36 x 5
Cable flyes
Dips
Bw x 10
- 5 x 10
- 7.5 x 10
- 10 x 10
+15 x 6
+15 x 6
Plate flyes
DB bench
30 x 10
Cable flyes
x a billion
Tricep extensions
Goblet squats
25 x 10
30 x 5
35 x 5
40 x 5
45 x 6
front Squat
bar x 5
40 x 5
60 x 5
80 x 5
80 x 5
90 x 1
100 x 1
60 x 10
Overhead squat
Bar x 10
30 x 3
35 x 2
35 x 3
40 x 5
45 x 1
50 x 1
55 x 1
Delt superset
Tricep extensions
Chin ups
bw x 5
+5 x 5
+5 x 5
+5 x 5
+5 x 3
Lat pull down
Cable rows
Curls
Overhead squats
Back extensions
BB shoulder press, had to clean the bar
bar x 10
30 x 10
40 x 10
50 x 7
60 x 5
70 x 4
Pushpress
80 x 4
DB pushpress
40kg x 5 each side
Delt superset
Dips
Bw x 10
+kg x 10
+10kg x 9
+15kg x 6
+15kg x 6
Pec deck
Overhead Squats, trying to get the hang of these
bar x 5
30 x 5
35 x 3
40 x 5
45 x 2
50 x f
50 x 1, failed second rep
40 x 3, failed 4th rep
Tricep rope extensions
Goblet squat
25 x 8
30 x 5
35 x 5
40 x 10
40 x 10
40 x 12
Leg Press
curls
DB Bench
20 x 10
30 x 5
40 x 5
40 x 5
40 x 5
40 x 5
40 x 8
Dips
wide grip x 10
+14 x 7
+14 x 6
+14 x 6
Overhead squat
20 x 5
30 x 10
BB shoulder press
Delt superset
Goblet Squat
25kg x 10
30kg x 5
40 kg x 12
40kg x 12
40kg x 12
Chinups
bw x 5
+5kg x 5
+5kg x 5
+5kg x 5
+5kg x 5
Machine row
DB Curls
20kg x 10
20kg x 10
20kg x 10
DB shoulder press
15 x 10
25 x 5
30 x 5
30 x 5
30 x 5
30 x 6
Chinups
bw x 3
+7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5
Loads of back machines
Flat DB Bench
15 x 10
30 x 5
40 x 6
40 x 6
40 x 5
40 x 6
40 x 5
Floor Press
60 x 10
70 x 10
70 x 10
Flyes
15 x 10
15 x 10
15 x 10
Shoulder shocker x 4 sets
Tricep extensions