T Nation

Santa's Workshop


#1

Hi!

First post.

I’m already keeping track of my workouts offline with “FitNotes”, but decided to log it here as well.
I think I’ll just log the most important stuff here like routine changes and other events. Maybe a weekly update if I get the time.

Rest if this post is a historical log, and current workout routine:

Short workout history:
Done a lot of sports like: Badminton, soccer, volleyball, gymnastics, (chess)
Started working out to improve aesthetic and strength at age 15/16. Quite consistent with a full body routine until age 20.
Because of pain in my forearms and hands/fingers that started around age 19½ I had to do some changes. Started freediving, and did a more grip friendly routine in the weight room.
Became a father at age 25. Impossible to workout due to sleep deprivation. New kid at age 27½. Forearm pain under control… Started working out again little by little this spring.
Became 28 this summer.

I have been doing this split for a few months (mostly for aesthetic purposes):

  1. Legs
  2. Arms
  3. Waist
  4. Upper torso

It is actually more like a upper/lower body split.
The days are more like titles for what to focus on.

I think my body likes this: It started to hate the full body routine (I have been using different setups) so this is a good change for me.

I workout 4-6 days per week. I never skip days, just move them to the next if I can’t train that day.

Weekly update coming next…


#2

Monday 7th November 2016

** Superman **

  • 22 reps
  • 15 reps
  • 17 reps
  • 15 reps

** Ab-Wheel Rollout **

  • 11 reps
  • 7 reps
  • 9 reps
  • 7 reps

** Suspended Hip Bridge **

  • 30.0 kgs x 15 reps
  • 30.0 kgs x 11 reps
  • 30.0 kgs x 11 reps
  • 30.0 kgs x 15 reps

Tuesday 8th November 2016

** Chest Dip, Rings **

  • 5 reps
  • 5 reps
  • 4 reps
  • 3 reps

** Pull Up Wide Grip **

  • 4 reps
  • 3 reps
  • 2 reps
  • 1 rep

** Push Up, Wheels **

  • 5 reps

** Elevated Inverted Row, Rings **

  • 10 reps

** Lateral Dumbbell Raise **

  • 5.0 kgs x 15 reps
  • 5.0 kgs x 10 reps
  • 9.4 kgs x 3 reps

** Rear Delt Dumbell Row **

  • 9.4 kgs x 14 reps
  • 9.4 kgs x 10 reps

** Rear Delt Dumbbell Fly **

  • 5.0 kgs x 6 reps

** Bent Dumbbell Schrugs **

  • 30.0 kgs x 5 reps
  • 30.0 kgs x 5 reps
  • 30.0 kgs x 3 reps

** Wrist Roller Flexors **

  • 5.0 kgs x 2 reps

Wednesday 9th November 2016

** Sumo Squat **

  • 30.0 kgs x 11 reps
  • 30.0 kgs x 13 reps
  • 30.0 kgs x 14 reps
  • 30.0 kgs x 15 reps

** Nordic Ham Bent **

  • 3 reps
  • 3 reps
  • 3 reps
  • 4 reps

** Single Leg Standing Calf Raise **

  • 7 reps
  • 23 reps

Thursday 10th November 2016

** Chin Up Shoulder Width **

  • 7 reps
  • 6 reps
  • 5 reps
  • 4 reps

** Ring Dip Triceps **

  • 5 reps
  • 4 reps
  • 4 reps
  • 3 reps

** Dumbbell Hammer Curl **

  • 9.4 kgs x 7 reps

** Y-Flyes, Knee Wheels **

  • 9 reps

** Rear Delt Dumbbell Fly **

  • 5.0 kgs x 12 reps
  • 5.0 kgs x 12 reps
  • 5.0 kgs x 14 reps

** Wrist Roller Extensors **

  • 5.0 kgs x 3 reps
  • 5.0 kgs x 3 reps

Saturday 12th November 2016

** Hyper Extension **

  • 30.0 kgs x 7 reps
  • 30.0 kgs x 8 reps
  • 30.0 kgs x 9 reps
  • 30.0 kgs x 11 reps
  • 13 reps

** Sit-up Bench **

  • 30.0 kgs x 4 reps
  • 30.0 kgs x 3 reps
  • 30.0 kgs x 3 reps
  • 30.0 kgs x 4 reps
  • 10 reps

** Single Leg Suspended Hip Bridge **

  • 9.4 kgs x 10 reps
  • 9.4 kgs x 11 reps
  • 9.4 kgs x 9 reps

Sunday 13th November 2016

** Chest Dip, Rings **

  • 5 reps
  • 5 reps
  • 5 reps
  • 4 reps

** Pull Up Wide Grip **

  • 3 reps
  • 3 reps
  • 3 reps
  • 3 reps

** Push Up, Bars - Feet Elevated **

  • 6 reps

** Elevated Inverted Row, Rings **

  • 11 reps

** Rear Delt Dumbbell Fly **

  • 2.5 kgs x 21 reps

** Single Arm Arnold Dumbbell Press **

  • 9.4 kgs x 10 reps
  • 9.4 kgs x 10 reps
  • 5.0 kgs x 17 reps

** Scapular Schrugs, Horizontal **

  • 13 reps

** Inverted Face Pull **

  • 8 reps
  • 8 reps

I train at home so my options are a bit limited exercise wise.
A few of the exercise names are “wrong”. I named them myself to understand the movement better…


#3

A quick presentation:

Male
28
178 cm / 5’ 10"
73.2 kg / 161 lbs (morning nov 14th)

Hoping to gain lean mass slowly. No haste.
I weighted 72.1 sept 14th. I don’t know my fat%. Naturally skinny. When I first starting working out at age 16 I gained 16 kgs in 3 months (fat and muscle of course). I actually were a vegetarian at that time, but didn’t eat a lot of vegetables…
Using a different approach now, but nothing to strict because of former hysterical eating habits giving bad results…

About my routine:
I have been focusing on dips and pull/chin-ups the last few weeks, because I suck at them.
I’ll post an overview about the exercises I use for my routine soon.

Anyways: Great to be here at these forums. Hoping this will help me be as consistent as possible!


#4

Current exercises in use:

Legs:
Single leg squat (as upright torso as his possible)
Sumo squat (sumo dead, but upright torso)
Reversed leg extension (body moving, legs stable)
Reversed lunges (not used a lot)

Lying leg curl with wheel on feet
Nordic ham curl (using a bench imitating the GHD)

Single leg standing calf raise
Double leg standing calf raise

Arms (+rear delt):
Chin-ups

Ring-dips ("focusing on triceps)

Rear delt flyes
Rear delt row

Wrist roller
(Also use fat grips whenever dumbelling)

Waist (+glutes):
Deadlift (A bit on the alternative side because of equipment)
Hyper extension
Superman

Ab-wheel roll out
Leg raise
Sit-up (bench)
(Reversed superman)

Single leg suspended hip bridge
Suspended hip bridge
Glute kickback

Upper torso:
Ring-dips (“focusing” on pecs)

Pull-ups

Rear delt dumbbell fly
Lateral dumbbell raise
Single arm dumbbell Arnild press
Overhead dumbbell press

Scapular pull-up
Scapular pull-up horisontal
Inverted face pull
(Just recently dropped normal shrugs)

To add weight to the body weight exercises I use a vest (1-30 kg).

Pull ups and dips are a priority. First goal is to reach 10 reps.

Some of the exercises listed are used more than others, but I try to use a different one every time.
I use one exercise per muscle group per workout. Maybe one set of another high rep exercise after doing a low rep exercise.

General note is that for the first time since I starting working out is that I have a focus on form and mmc and actually using lower weight to achieve better technique.

(Another leg exercise I use is doing two steps per step whenever climbing stairs. Also when going down. Been doing it for a month. It’s fun :slight_smile: )


#5

Tuesday 15th November 2016

** Leg Extension Bench ** (leg fixed, body moving)

  • 9.4 kgs x 12 reps [DB]
  • 9.4 kgs x 12 reps
  • 9.4 kgs x 12 reps
  • 9.4 kgs x 4 reps [Straight body @ top contraction]
  • 10 reps

** Lying Leg Curl Wheel ** (÷sec = rep#)

  • 12 reps
  • 13 reps
  • 11 reps
  • 18 reps [Normal reps]

** Single Leg Standing Calf Raise **

  • 9.4 kgs x 14 reps
  • 30.0 kgs x 6 reps
  • 35.0 kgs x 5 reps
  • 39.4 kgs x 7 reps
  • 49.4 kgs x 2 reps

49.4 kgs is all I have at the moment (50mm DB + vest). Felt great doing some “heavy” calf work, I usually use slow reps amd stretching, but decided to test some “normal” reps.

Wednesday 16th November 2016

** Chin Up Shoulder Width **

  • 8 reps
  • 6 reps
  • 4 reps
  • 4 reps
  • 1 rep (rest paused 15 sec)

** Ring Dip Triceps **

  • 6 reps
  • 5 reps
  • 2 reps
  • 4 reps
  • 1 rep (rp)

** Rear Delt Dumbell Row **

  • 9.4 kgs x 15 reps
  • 9.4 kgs x 22 reps

** Wrist Roller Flexors **

  • 5.0 kgs x 2 reps
  • 7.5 kgs x 1 rep

Incredible pump during/after this workout!

Had a few days of family related rest…

Sunday 20th November 2016

** Deadlift ** (Group 1)

  • 49.4 kgs x 9 reps (see bottom comment)
  • 49.4 kgs x 8 reps
  • 49.4 kgs x 9 reps
  • 49.4 kgs x 7 reps

** Chest Dip, Rings ** (Group 1)

  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Neutral Pull Up ** (Group 2)

  • 5 reps (grip was crap after DL)
  • 4 reps
  • 3 reps
  • 4 reps

** Reversed Superman ** (Group 2)

  • 14 reps
  • 10 reps
  • 9 reps

** Glute Kickback ** (Group 3)

  • 2.5 kgs x 20 reps [Single band]
  • 2.5 kgs x 20 reps [Double band]

** Rear Delt Dumbbell Fly ** (Group 3)

  • 5.0 kgs x 14 reps
  • 5.0 kgs x 15 reps

Groups indicates alternating exercises.
DL: Using my DB with the vest over; gripping the edges of the bar = fat and slippery bar. I do feel it in my “lifting” muscles, but the grip stops me from doing more reps. If I can sneak it past the wife I’ll get a barbell or a hex bar and the plates needed in the future. Currently I think it is good to use low weights to work on my form. Did regular deadlifting 10 years ago, but never looked myself in the mirror to see if I was doing it properly.


#6

Tuesday 22nd November 2016

** Chest Dip, Rings ** (Group 1)

  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 2 reps [Rp]
  • 1 rep [Rp]

** Pull Up Wide Grip ** (Group 1)

  • 4 reps
  • 3 reps
  • 3 reps
  • 3 reps
  • 1 rep [Rp]

** Lateral Dumbbell Raise ** (Group 2)

  • 5.0 kgs x 17 reps
  • 5.0 kgs x 18 reps
  • 5.0 kgs x 15 reps
  • 2.5 kgs x 6 reps [Drop set]

** Scapular Pull Up ** (Group 2)

  • 10 reps
  • 11 reps
  • 16 reps

** Dumbbell Raise, Elbows Back **

  • 5.0 kgs x 100 reps

Wednesday 23rd November 2016

** Single Leg Squat **

  • 10 reps
  • 30.0 kgs x 1 rep
  • 30.0 kgs x 1 rep
  • 7 reps

** Nordic Ham Normal **

  • 2 reps
  • 1 rep

** Nordic Ham Bent **

  • 6 reps
  • 3 reps

** Double Leg Standing Calf Raise **

  • 100 reps [1 sec / rep]

** Superman **

  • 23 reps
  • 37 reps
  • 16 reps
  • 19 reps

Thursday 24th November 2016

** Chin Up Shoulder Width ** (Group 1)

  • 8 reps
  • 6 reps
  • 5 reps
  • 5 reps

** Ring Dip Triceps ** (Group 1)

  • 6 reps
  • 6 reps
  • 4 reps
  • 4 reps

** Dumbbell Curl **

  • 9.4 kgs x 9 reps

** Rear Delt Dumbbell Fly ** (Group 2)

  • 9.4 kgs x 8 reps
  • 9.4 kgs x 10 reps
  • 9.4 kgs x 12 reps

** Wrist Roller Flexors ** (Group 2)

  • 10.0 kgs x 1 rep
  • 10.0 kgs x 1 rep
  • 10.0 kgs x 1 rep

** Wrist Roller Extensors **

  • 10.0 kgs x 1 rep

Saturday 26th November 2016

** Hyper Extension ** (Group 1)

  • 30.0 kgs x 8 reps
  • 30.0 kgs x 6 reps
  • 30.0 kgs x 6 reps
  • 30.0 kgs x 8 reps

** Sit-up Bench ** (Group 1)

  • 30.0 kgs x 4 reps
  • 30.0 kgs x 4 reps
  • 30.0 kgs x 4 reps
  • 30.0 kgs x 4 reps

** Suspended Hip Bridge **

  • 30.0 kgs x 16 reps
  • 30.0 kgs x 16 reps
  • 30.0 kgs x 17 reps
  • 30.0 kgs x 17 reps

#7

Finally, after three weeks being ill, I got some work done today. I were thrown out of my home gym/office/guestroom mid session because of an overnight guest and had to finish in the livingroom with less equipment. Nevertheless I’m back in the game.

Also did the following during illness:

Thursday 8th December 2016

** Squat **

  • 20 reps

** Chin Up Shoulder Width **

  • 6 reps

** Superman **

  • 20 reps

** Push Up, Knee **

  • 26 reps

Todays workout:

Monday 19th December 2016

** Pull Up Wide Grip ** (Group 1)

  • 4 reps
  • 4 reps

** Ring Dip Triceps ** (Group 1)

  • 6 reps
  • 6 reps

** Push Up, Bars - Feet Elevated **

  • 10 reps
  • 10 reps

** Rear Delt Dumbbell Fly **

  • 2.5 kgs x 12 reps
  • 2.5 kgs x 19 reps
  • 2.5 kgs x 17 reps

** Single Leg Standing Calf Raise **

  • 12 reps [2 sec top cont]

#8

Started with a pull/push routine. It’s been great so far!

Thursday 22nd December 2016

** Sumo Squat **

  • 49.4 kgs x 8 reps
  • 54.4 kgs x 8 reps
  • 59.4 kgs x 8 reps

** Reversed Lunges **

  • 15.0 kgs x 7 reps
  • 15.0 kgs x 8 reps

** Chest Dip, Rings ** (Group 1)

  • 6 reps
  • 6 reps
  • 6 reps
  • 7 reps

** Single Leg Standing Calf Raise ** (Group 1)

  • 20 reps [2 sec top cont]

** Double Leg Standing Calf Raise ** (Group 1)

  • 42 reps

** Handstand Pushups ** (Group 2)

  • 6 reps [Minimal ROM]
  • 6 reps
  • 4 reps

** Lateral Dumbbell Raise ** (Group 2)

  • 5.0 kgs x 11 reps
  • 5.0 kgs x 12 reps

Tuesday 27th December 2016

** Pull Up Wide Grip ** (Group 1)

  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps

** Reversed Superman ** (Group 1)

  • 11 reps
  • 12 reps
  • 13 reps

** Ab-Wheel Rollout **

  • 5 reps

** Romanian Deadlift **

  • 47.0 kgs x 15 reps
  • 47.0 kgs x 10 reps
  • 47.0 kgs x 12 reps

** Barbell Curl **

  • 7.0 kgs x 100 reps

Wednesday 28th December 2016

** Leg Extension Bench ** (Group 1)

  • 10 reps [Straight @ top]
  • 7 reps [Straight]
  • 7 reps
  • 8 reps

** Chest Dip, Rings ** (Group 1)

  • 7 reps
  • 6 reps
  • 5 reps
  • 4 reps
  • 2 reps [RP]
  • 1 rep [RP]

** Single Leg Standing Calf Raise **

  • 20 reps

** Overhead Press **

  • 17.0 kgs x 15 reps
  • 17.0 kgs x 15 reps

** Lateral Dumbbell Raise **

  • 2.5 kgs x 19 reps

** Single Arm Arnold Dumbbell Press **

  • 15.0 kgs x 4 reps

** Dumbbell Overhead Triceps Extension **

  • 20.0 kgs x 6 reps

Thursday 29th December 2016

** Nordic Ham Bent **

  • 3 reps
  • 4 reps
  • 6 reps
  • 7 reps

** Chin Up Shoulder Width **

  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Dumbbell Raise, Elbows Back ** (Group 1)

  • 5.0 kgs x 46 reps
  • 10.0 kgs x 50 reps
  • 15.0 kgs x 16 reps
  • 20.0 kgs x 12 reps

** Double Leg Standing Calf Raise **

  • 40.0 kgs x 46 reps

** Crunch ** (Group 1)

  • 14 reps
  • 11 reps
  • 10 reps
  • 20 reps
  • 6 reps [RP]
  • 3 reps [RP]

** Deadlift **

  • 102.0 kgs x 1 rep

Friday 30th December 2016

** Squat ** (Group 1)

  • 40 reps
  • 10.0 kgs x 42 reps [After all the single leg sets]

** Single Leg Squat ** (Group 1)

  • 8 reps
  • 11 reps
  • 13 reps

** Chest Dip, Rings ** (Group 2)

  • 7 reps
  • 7 reps
  • 7 reps
  • 5 reps
  • 1 rep

** Single Leg Standing Calf Raise ** (Group 2)

  • 26 reps
  • 20.0 kgs x 7 reps

** Double Leg Standing Calf Raise ** (Group 2)

  • 35 reps

** Lateral Dumbbell Raise **

  • 5.0 kgs x 10 reps
  • 10.0 kgs x 4 reps
  • 5.0 kgs x 20 reps

#9

Tuesday 3rd January 2017

** Deadlift **

  • 47.0 kgs x 12 reps
  • 52.0 kgs x 12 reps
  • 57.0 kgs x 12 reps
  • 62.0 kgs x 12 reps

** Pull Up Wide Grip ** (Group 1)

  • 5 reps
  • 4 reps
  • 4 reps
  • 4 reps

** Lying Leg Curl Wheel ** (Group 1)

  • 10 reps [Normal reps]
  • 11 reps [Timed reps]
  • 13 reps
  • 14 reps

** Dumbbell Curl ** (Group 2)

  • 9.4 kgs x 10 reps
  • 9.4 kgs x 11 reps
  • 9.4 kgs x 12 reps

** Rear Delt Dumbbell Fly ** (Group 2)

  • 5.0 kgs x 9 reps
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 11 reps

** Scapular Pull Up ** (Group 3)

  • 8 reps
  • 9 reps
  • 10 reps

** Wrist Roller Flexors ** (Group 3)

  • 5.0 kgs x 1 rep
  • 5.0 kgs x 1 rep

** Wrist Roller Extensors ** (Group 3)

  • 2.5 kgs x 1 rep
  • 2.5 kgs x 1 rep
  • 2.5 kgs x 2 reps

#10

Wednesday 4th January 2017

** Leg Extension Bench ** (Group 1)

  • Total Reps: 33
  • 9 reps
  • 8 reps
  • 8 reps
  • 8 reps [Tried to RP but couldn’t do even one rep]

** Suspended Hip Bridge ** (Group 1)

  • 15.0 kgs x 13 reps
  • 15.0 kgs x 19 reps
  • 15.0 kgs x 23 reps
  • 30.0 kgs x 17 reps

** Chest Dip, Rings **

  • Total Reps: 28
  • 7 reps
  • 7 reps
  • 7 reps
  • 6 reps
  • 1 rep

** Handstand Pushups ** (Group 2)

  • Total Reps: 10
  • 7 reps
  • 2 reps [Head almost to ground]
  • 1 rep

** Decline Crunch ** (Group 2)

  • Total Reps: 27
  • 12 reps
  • 7 reps
  • 8 reps

** Lateral Dumbbell Raise ** (Group 3)

  • 5.0 kgs x 15 reps
  • 5.0 kgs x 16 reps
  • 5.0 kgs x 12 reps
  • 5.0 kgs x 3 reps [RP]
  • 5.0 kgs x 2 reps [RP]

** Single Leg Floored Standing Calf Raise ** (Group 3)

  • 30.0 kgs x 6 reps
  • 30.0 kgs x 11 reps
  • 30.0 kgs x 13 reps
  • 20 reps

#11

Friday 6th January 2017

** Romanian Deadlift **

  • Total Reps: 56
  • 47.0 kgs x 17 reps
  • 52.0 kgs x 15 reps
  • 57.0 kgs x 12 reps
  • 62.0 kgs x 12 reps

** Pull Up Wide Grip **

  • Total Reps: 18
  • 5 reps
  • 5 reps
  • 4 reps
  • 4 reps

** Rear Delt Dumbell Row ** (Group 1)

  • Total Reps: 53
  • 10.0 kgs x 10 reps
  • 10.0 kgs x 11 reps
  • 10.0 kgs x 12 reps
  • 10.0 kgs x 20 reps

** Chin Up Close Grip ** (Group 1)

  • Total Reps: 5
  • 3 reps
  • 2 reps

** Dumbbell Curl ** (Group 1)

  • Total Reps: 21
  • 6.9 kgs x 12 reps [Plate only on inner side of bar to get more resistance when rotating]
  • 6.9 kgs x 9 reps [Plate on edge]

** Reversed Superman ** (Group 2)

  • Total Reps: 67
  • 15 reps
  • 16 reps
  • 17 reps
  • 11 reps
  • 4 reps
  • 4 reps

** Wrist Roller Extensors ** (Group 2)

  • Total Reps: 2
  • 2.5 kgs x 1 rep
  • 2.5 kgs x 1 rep

** Wrist Roller Flexors ** (Group 2)

  • Total Reps: 2
  • 2.5 kgs x 2 reps

#12

Saturday 7th January 2017
Body Weight: 72.9 kgs

** Chest Dip, Rings ** (Group 1)

  • Total Reps: 28
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Crunch ** (Group 1)

  • Total Reps: 100
  • 34 reps
  • 36 reps
  • 30 reps

** Single Arm Arnold Dumbbell Press **

  • Total Reps: 19
  • 14.4 kgs x 9 reps
  • 14.4 kgs x 5 reps [RP alternating side]
  • 14.4 kgs x 3 reps [RP]
  • 14.4 kgs x 2 reps [RP]

** Single Leg Squat ** (Group 2)

  • Total Reps: 38
  • 7.0 kgs x 5 reps [Barbell]
  • 7.0 kgs x 6 reps
  • 7.0 kgs x 7 reps
  • 7.0 kgs x 5 reps
  • 7.0 kgs x 5 reps [RP]
  • 7.0 kgs x 5 reps [RP]
  • 7.0 kgs x 5 reps [RP]

** Double Leg Standing Calf Raise ** (Group 2)

  • Total Reps: 87
  • 41 reps
  • 46 reps [Elevated by plate]

** Calf Jump ** (Group 2)

  • Total Reps: 43
  • 25 reps
  • 18 reps

#13

Monday 9th January 2017

** Pull Up Wide Grip **

  • Total Reps: 19
  • 5 reps
  • 5 reps
  • 5 reps
  • 4 reps

** Nordic Ham Bent ** (Group 1)

  • Total Reps: 40
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps

** Dumbbell Hammer Curl ** (Group 1)

  • Total Reps: 6
  • 14.4 kgs x 6 reps

** Dumbbell Curl ** (Group 1)

  • Total Reps: 4
  • 14.4 kgs x 4 reps

** Chin Up Shoulder Width ** (Group 1)

  • Total Reps: 4
  • 4 reps

** Back Extension ** (Group 2 - No Rest)

  • Total Reps: 40
  • 13 reps
  • 11 reps
  • 10 reps
  • 6 reps

** Reversed Superman ** (Group 2 - No Rest)

  • Total Reps: 56
  • 24 reps
  • 14 reps
  • 11 reps
  • 7 reps

** Inverted Face Pull ** (Group 3)

  • Total Reps: 20
  • 8 reps
  • 7 reps
  • 5 reps

** Scapular Pull Up Horizontal** (Group 3)

  • Total Reps: 17
  • 5 reps
  • 6 reps
  • 6 reps

** Wrist Roller Flexors **

  • Total Reps: 2
  • 2.5 kgs x 2 reps

** Wrist Roller Extensors **

  • Total Reps: 1
  • 2.5 kgs x 1 rep [1,5 reps]

#14

Tuesday 10th January 2017

** Chest Dip, Rings **

  • Total Reps: 29
  • 8 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Incline Single Dumbbell Bench Press **

  • Total Reps: 24
  • 14.4 kgs x 9 reps
  • 14.4 kgs x 15 reps

** Zercher Squat (Floor) **

  • Total Reps: 40
  • 47.0 kgs x 8 reps
  • 47.0 kgs x 9 reps
  • 47.0 kgs x 10 reps
  • 47.0 kgs x 13 reps

** Overhead Press ** (Group 1)

  • Total Reps: 50
  • 17.0 kgs x 17 reps
  • 17.0 kgs x 13 reps
  • 17.0 kgs x 20 reps

** Handstand Pushups ** (Group 1)

  • Total Reps: 1
  • 1 rep [30 sec iso]

** Double Leg Standing Calf Raise ** (Group 1)

  • Total Reps: 75
  • 60 reps
  • 40.0 kgs x 15 reps

** Single Leg Floored Standing Calf Raise ** (Group 1)

  • Total Reps: 23
  • 20 reps
  • 40.0 kgs x 3 reps

** Crunch **

  • Total Reps: 19
  • 19 reps

#15

Bought an olympic barbell (2,2 meters, 32 mm grip) today and some plates. Now I have two of each from 2,5 to 25 kgs. Great to have a real 50 mm barbell. Been using some home made adapters for 25 mm that works ok for lighter loads.

Wednesday 11th January 2017

** Pull Up Wide Grip **

  • Total Reps: 20
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Reversed Superman ** (Group 1)

  • Total Reps: 48
  • 12 reps
  • 12 reps
  • 12 reps
  • 12 reps

** Deadlift ** (Group 1)

  • Total Reps: 34
  • 70.0 kgs x 7 reps
  • 70.0 kgs x 8 reps
  • 70.0 kgs x 9 reps
  • 70.0 kgs x 10 reps

** Lying Leg Curl Wheel ** (Group 2)

  • Total Reps: 35
  • 11 reps
  • 10.0 kgs x 6 reps
  • 10.0 kgs x 7 reps
  • 10.0 kgs x 8 reps
  • 3 reps [RP]

** Rear Delt Dumbbell Fly ** (Group 2)

  • Total Reps: 85
  • 2.5 kgs x 25 reps
  • 2.5 kgs x 17 reps
  • 2.5 kgs x 15 reps
  • 2.5 kgs x 28 reps

** Barbell Curl ** (Group 3)

  • Total Reps: 54
  • 17.0 kgs x 12 reps
  • 17.0 kgs x 13 reps
  • 17.0 kgs x 14 reps
  • 17.0 kgs x 9 reps [Pronated w/ grip rippers]
  • 17.0 kgs x 6 reps [No rest - Supinated w/ grip rippers]

** Scapular Pull Up ** (Group 3)

  • Total Reps: 35
  • 11 reps
  • 12 reps
  • 12 reps

#16

Thursday 12th January 2017

** Chest Dip, Rings **

  • Total Reps: 30
  • 8 reps
  • 8 reps
  • 7 reps
  • 7 reps

** Chest Dip **

  • Total Reps: 7
  • 7 reps

** Leg Extension Bench ** (Group 1)

  • Total Reps: 41
  • 10 reps
  • 10 reps
  • 10 reps
  • 11 reps

** Double Leg Standing Calf Raise ** (Group 1)

  • Total Reps: 181
  • 30 reps
  • 40 reps
  • 50 reps
  • 61 reps

** Single Leg Suspended Hip Bridge ** (Group 2)

  • Total Reps: 6
  • 6 reps

** Lateral Dumbbell Raise ** (Group 2)

  • Total Reps: 15
  • 6.5 kgs x 15 reps

#17

Saturday 14th January 2017

** Pull Up Wide Grip **

  • Total Reps: 21
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps [Have to note a maybe on the last rep…]

** Romanian Deadlift ** (Group 1)

  • Total Reps: 31
  • 70.0 kgs x 8 reps
  • 70.0 kgs x 8 reps
  • 70.0 kgs x 8 reps
  • 70.0 kgs x 7 reps [Grip fail 8 rep]

** Barbell Row ** (Group 1)

  • Total Reps: 53
  • 17.0 kgs x 15 reps
  • 17.0 kgs x 11 reps
  • 17.0 kgs x 13 reps
  • 17.0 kgs x 14 reps

** Dumbbell Raise, Elbows Back ** (Group 2)

  • Total Reps: 68
  • 15.0 kgs x 15 reps
  • 15.0 kgs x 16 reps
  • 15.0 kgs x 17 reps
  • 15.0 kgs x 20 reps

** Crunch ** (Group 2)

  • Total Reps: 47
  • 19 reps
  • 16 reps
  • 12 reps [First 3 reverse crunch]

** Dumbbell Concentration Curl ** (Group 3)

  • Total Reps: 27
  • 9.4 kgs x 8 reps
  • 9.4 kgs x 9 reps
  • 9.4 kgs x 10 reps [Slow and stretch last rep]

** Wrist Roller Extensors ** (Group 3)

  • Total Reps: 2
  • 5.0 kgs x 1 rep
  • 5.0 kgs x 1 rep

** Wrist Roller Flexors **

  • Total Reps: 1
  • 5.0 kgs x 1 rep

#18

Sunday 15th January 2017
Body Weight: 73.7 kgs

** Chest Dip, Rings **

  • Total Reps: 31
  • 8 reps
  • 8 reps
  • 8 reps
  • 7 reps

** Single Leg Squat ** (Group 1)

  • Total Reps: 18
  • 17.0 kgs x 3 reps
  • 17.0 kgs x 4 reps
  • 17.0 kgs x 5 reps
  • 17.0 kgs x 6 reps

** Floor Press ** (Group 1)

  • Total Reps: 68
  • 17.0 kgs x 12 reps [Wide grip]
  • 17.0 kgs x 13 reps
  • 17.0 kgs x 16 reps
  • 22.0 kgs x 27 reps

** Single Leg Elevated Standing Calf Raise ** (Group 2)

  • Total Reps: 42
  • 17 reps
  • 11 reps
  • 8 reps
  • 6 reps

** Dragon Flag ** (Group 2)

  • Total Reps: 3
  • 2 reps [New exercise, improving form]
  • 1 rep

#19

Monday 16th January 2017

** Pull Up Wide Grip **

  • Total Reps: 22
  • 6 reps
  • 6 reps
  • 5 reps [10 min lullaby break before this set :-/]
  • 5 reps

** Barbell Row ** (Group 1)

  • Total Reps: 93
  • 17.0 kgs x 25 reps [Wide grip]
  • 17.0 kgs x 26 reps
  • 22.0 kgs x 26 reps [Medium]
  • 22.0 kgs x 16 reps [Wide]

** Nordic Ham Bent ** (Group 1)

  • Total Reps: 20
  • 5 reps
  • 6 reps
  • 9 reps

** Nordic Ham ÷ **

  • Total Reps: 2
  • 2 reps

** Dumbbell Raise, Elbows Back ** (Group 2)

  • Total Reps: 99
  • 10.0 kgs x 23 reps
  • 10.0 kgs x 29 reps
  • 10.0 kgs x 30 reps
  • 15.0 kgs x 17 reps

** Back Extension ** (Group 2)

  • Total Reps: 54
  • 13 reps [Wrong hip angle, easier]
  • 14 reps [Same]
  • 14 reps [Correct]
  • 13 reps

** Zercher Hold (Floor) ** (Group 3)

  • Total Reps: 2
  • 70.0 kgs x 1 rep [1 min]
  • 70.0 kgs x 1 rep

** Farmer’s Walk (Steps) ** (Group 3)

  • Total Reps: 180
  • 40.0 kgs x 80 reps
  • 40.0 kgs x 100 reps

#20

Tuesday 17th January 2017

** Chest Dip, Rings **

  • Total Reps: 33
  • 8 reps
  • 8 reps
  • 8 reps
  • 7 reps
  • 2 reps [2,5 - hands together at top cont]

** Reversed Lunges ** (Group 1 - Circuit, No Pause)

  • Total Reps: 35
  • 15 reps
  • 10.0 kgs x 10 reps
  • 10.0 kgs x 10 reps

** Single Leg Suspended Hip Bridge ** (Group 1 - Circuit, No Pause)

  • Total Reps: 45
  • 15 reps
  • 10.0 kgs x 15 reps
  • 10.0 kgs x 15 reps

** Dumbbell Overhead Triceps Extension ** (Group 2)

  • Total Reps: 49
  • 15.0 kgs x 15 reps
  • 15.0 kgs x 13 reps
  • 15.0 kgs x 10 reps
  • 15.0 kgs x 11 reps

** Lateral Dumbbell Raise ** (Group 2)

  • Total Reps: 23
  • 2.5 kgs x 1 rep [60 sec iso top]
  • 2.5 kgs x 1 rep
  • 2.5 kgs x 18 reps [Normal]
  • 10.0 kgs x 3 reps

** Double Leg Standing Calf Raise ** (Group 3)

  • Total Reps: 80
  • 40.0 kgs x 30 reps
  • 40.0 kgs x 20 reps
  • 40.0 kgs x 20 reps
  • 70.0 kgs x 10 reps [Zercher hold (from floor)]

** Ab-Wheel Rollout ** (Group 3)

  • Total Reps: 19
  • 7 reps
  • 7 reps
  • 5 reps