Santa's Workshop

Training Logs
41

Thursday 16th February 2017

** Floor Press ** (Group 1)

  • Total Reps: 40
  • 20.0 kgs x 10 reps
  • 30.0 kgs x 5 reps
  • 37.5 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 52.5 kgs x 5 reps
  • 57.5 kgs x 10 reps [PR]

** Pull Apart ** (Group 1)

  • Total Reps: 100
  • 100 reps

** Pull Up Shoulder Width **

  • Total Reps: 6
  • 6 reps

** Dumbbell Row ** (Group 2 - No Rest)

  • Total Reps: 50
  • 14.2 kgs x 10 reps
  • 14.2 kgs x 10 reps
  • 14.2 kgs x 10 reps
  • 14.2 kgs x 10 reps
  • 14.2 kgs x 10 reps

** Incline Dumbbell Bench Press ** (Group 2 - No Rest)

  • Total Reps: 50
  • 14.4 kgs x 10 reps
  • 14.4 kgs x 10 reps
  • 14.4 kgs x 10 reps
  • 14.4 kgs x 10 reps
  • 14.4 kgs x 10 reps

** Chin Up Shoulder Width **

  • Total Reps: 7
  • 7 reps

** Chest Dip, Rings **

  • Total Reps: 4
  • 4 reps
42

Saturday 18th February 2017

** Zercher Squat ** (Group 1)

  • Total Reps: 36
  • 20.0 kgs x 10 reps
  • 25.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 52.5 kgs x 5 reps
  • 60.0 kgs x 5 reps
  • 67.5 kgs x 6 reps

** Chest Dip, Rings ** (Group 1 & 2)

  • Total Reps: 50
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

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

  • Total Reps: 50
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps

** Single Leg Squat / Pistols ** (Group 2)

  • Total Reps: 35
  • 10 reps
  • 10 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Chin Up Shoulder Width ** (Group 2)

  • Total Reps: 25
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
43

Monday 20th February 2017

** Overhead Press **

  • Total Reps: 26
  • 20.0 kgs x 10 reps
  • 27.75 kgs x 3 reps
  • 32.5 kgs x 3 reps
  • 35.25 kgs x 10 reps [PR]

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

  • Total Reps: 25
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

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

  • Total Reps: 25
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
44

Tuesday 21st February 2017

** Deadlift **

  • Total Reps: 15
  • 60.0 kgs x 3 reps
  • 70.0 kgs x 3 reps
  • 80.0 kgs x 3 reps
  • 90.0 kgs x 6 reps [PR]

** Hanging Leg Raise, Feet To Bar ** (Group 1)

  • Total Reps: 26
  • 5 reps
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps

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

  • Total Reps: 50
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
  • 10 reps
  • 10 reps

** Single Leg Squat / Pistols ** (Group 2)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Ab-Wheel Rollout ** (Group 2)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps
45

Thursday 23rd February 2017

** Floor Press **

  • Total Reps: 12
  • 47.75 kgs x 3 reps
  • 55.25 kgs x 3 reps
  • 62.5 kgs x 6 reps

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

  • Total Reps: 18
  • 6 reps
  • 6 reps
  • 6 reps

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

  • Total Reps: 18
  • 6 reps
  • 6 reps
  • 6 reps

** Elevated Inverted Row, Rings ** (Group 2)

  • Total Reps: 18
  • 6 reps [|]
  • 6 reps
  • 6 reps

** Push Up, Bars - Feet Elevated ** (Group 2)

  • Total Reps: 18
  • 6 reps [|]
  • 6 reps [/]
  • 6 reps [_]
46

Saturday 25th February 2017

** Zercher Squat **

  • Total Reps: 10
  • 50.0 kgs x 3 reps
  • 55.25 kgs x 3 reps
  • 62.75 kgs x 4 reps

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

  • Total Reps: 24
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

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

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

** Hyper Extension ** (Group 2)

  • Total Reps: 50
  • 2.75 kgs x 10 reps
  • 2.75 kgs x 10 reps
  • 2.75 kgs x 10 reps
  • 2.75 kgs x 10 reps
  • 2.75 kgs x 10 reps

** Ab-Wheel Rollout ** (Group 2)

  • Total Reps: 50
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
47

Monday 27th February 2017

** Overhead Press **

  • Total Reps: 13
  • 30.0 kgs x 5 reps
  • 32.75 kgs x 3 reps
  • 37.75 kgs x 5 reps [PR]

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

  • Total Reps: 20
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps

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

  • Total Reps: 20
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps

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

  • Total Reps: 90
  • 30 reps
  • 30 reps
  • 30 reps

** Chin Up Shoulder Width ** (Group 2)

  • Total Reps: 20
  • 2 reps [Rings…]
  • 4 reps [Bar]
  • 4 reps
  • 4 reps
  • 6 reps

** Push Up, Wheels ** (Group 2)

  • Total Reps: 32
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 8 reps
48

Tuesday 28th February 2017

** Deadlift **

  • Total Reps: 21
  • 60.0 kgs x 5 reps
  • 67.5 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 85.0 kgs x 3 reps
  • 95.0 kgs x 3 reps [PR]

** Hanging Leg Raise, Feet To Bar ** (Group 1)

  • Total Reps: 23
  • 3 reps
  • 3 reps
  • 7 reps
  • 5 reps
  • 5 reps

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

  • Total Reps: 50
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps

** Single Leg Squat / Pistols ** (Group 2)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Ab-Wheel Rollout ** (Group 2)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps
49

Thursday 2nd March 2017

** Floor Press ** (Group 1)

  • Total Reps: 11
  • 52.5 kgs x 5 reps
  • 57.75 kgs x 3 reps
  • 65.25 kgs x 3 reps [PR]

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

  • Total Reps: 18
  • 6 reps
  • 6 reps
  • 6 reps

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

  • Total Reps: 25
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Dumbbell Row ** (Group 2)

  • Total Reps: 50
  • 24.0 kgs x 10 reps [PR]
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
50

Saturday 4th March 2017

** Zercher Squat ** (Group 1)

  • Total Reps: 11
  • 52.5 kgs x 5 reps
  • 60.0 kgs x 3 reps
  • 67.5 kgs x 3 reps

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

  • Total Reps: 35
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Hyper Extension ** (Group 1)

  • Total Reps: 50
  • 3.75 kgs x 10 reps
  • 3.75 kgs x 10 reps
  • 3.75 kgs x 10 reps
  • 3.75 kgs x 10 reps
  • 3.75 kgs x 10 reps

** Ab-Wheel Rollout ** (Group 2)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

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

  • Total Reps: 15
  • 5 reps
  • 5 reps
  • 5 reps
51

Monday 6th March 2017

Deload

** Overhead Press ** (Group 1)

  • Total Reps: 15
  • 14.75 kgs x 5 reps
  • 20.0 kgs x 5 reps
  • 25.0 kgs x 5 reps

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

  • Total Reps: 9
  • 3 reps
  • 3 reps
  • 3 reps

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

  • Total Reps: 13
  • 3 reps
  • 5 reps
  • 5 reps

** Barbell Curl ** (Group 2)

  • Total Reps: 30
  • 20.0 kgs x 10 reps
  • 20.0 kgs x 10 reps
  • 20.0 kgs x 10 reps
52

Tuesday 7th March 2017

Deload

** Deadlift ** (Group 1)

  • Total Reps: 15
  • 40.0 kgs x 5 reps
  • 50.0 kgs x 5 reps
  • 60.0 kgs x 5 reps

** Pull Down ** (Group 1)

  • Total Reps: 50
  • 15.0 kgs x 20 reps [PR]
  • 30.0 kgs x 15 reps [PR]
  • 30.0 kgs x 15 reps

** Hanging Leg Raise, Feet To Bar ** (Group 2)

  • Total Reps: 21
  • 7 reps
  • 7 reps
  • 7 reps

** Single Leg Squat / Pistols ** (Group 2)

  • Total Reps: 15
  • 5 reps
  • 5 reps
  • 5 reps

** Lying Leg Curl Wheel ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Jack-Knife Wheel ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

Tried my new home made pull down today. Actually first time doing the exercise in a workout.

53

Thursday 9th March 2017

Deload

** Pull Down ** (Group 1)

  • Total Reps: 75
  • 15.0 kgs x 20 reps
  • 15.0 kgs x 20 reps
  • 15.0 kgs x 20 reps
  • 30.0 kgs x 15 reps

** Floor Press ** (Group 1)

  • Total Reps: 15
  • 27.75 kgs x 5 reps
  • 35.0 kgs x 5 reps
  • 42.5 kgs x 5 reps

** Barbell Row ** (Group 2)

  • Total Reps: 50
  • 40.0 kgs x 20 reps [PR]
  • 40.0 kgs x 15 reps
  • 40.0 kgs x 15 reps

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

  • Total Reps: 15
  • 5 reps
  • 5 reps
  • 5 reps

** Chin Up Close Grip ** (Group 3)

  • Total Reps: 15
  • 5 reps
  • 5 reps
  • 5 reps

** Single Arm Arnold Dumbbell Press ** (Group 3)

  • Total Reps: 30
  • 9.4 kgs x 10 reps
  • 9.4 kgs x 10 reps
  • 9.4 kgs x 10 reps
54

Saturday 11th March 2017

Deload

** Zercher Squat ** (Group 1)

  • Total Reps: 15
  • 27.75 kgs x 5 reps
  • 35.0 kgs x 5 reps
  • 42.5 kgs x 5 reps

** Pull Down ** (Group 1)

  • Total Reps: 30
  • 30.0 kgs x 10 reps
  • 35.0 kgs x 10 reps
  • 40.0 kgs x 10 reps [PR]

** Push Up, Bars - Feet Elevated ** (Group 2)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Hyper Extension ** (Group 2)

  • Total Reps: 30
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps

** Overhead Press ** (Group 3)

  • Total Reps: 15
  • 20.0 kgs x 10 reps
  • 20.0 kgs x 5 reps

** Jack-Knife Wheel ** (Group 3)

  • Total Reps: 10
  • 10 reps
55

Monday 13th March 2017
Body Weight: 75.6 kgs

** Overhead Press ** (Group 1)

  • Total Reps: 31
  • 27.75 kgs x 5 reps
  • 32.5 kgs x 5 reps
  • 35.25 kgs x 8 reps
  • 27.75 kgs x 13 reps [PR]

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

  • Total Reps: 24
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

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

  • Total Reps: 25
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Dumbbell Row ** (Group 2)

  • Total Reps: 50
  • 24.25 kgs x 10 reps [PR]
  • 24.25 kgs x 10 reps
  • 24.25 kgs x 10 reps
  • 24.25 kgs x 10 reps
  • 24.25 kgs x 10 reps
56

Tuesday 14th March 2017

** Deadlift **

  • Total Reps: 25
  • 67.5 kgs x 5 reps
  • 77.5 kgs x 5 reps
  • 87.5 kgs x 6 reps
  • 67.5 kgs x 9 reps

** Hanging Leg Raise, Feet To Bar ** (Group 1)

  • Total Reps: 21
  • 7 reps
  • 7 reps
  • 7 reps

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

  • Total Reps: 30
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
57

Thursday 16th March 2017

** Floor Press ** (Group 1)

  • Total Reps: 31
  • 47.5 kgs x 5 reps
  • 55.0 kgs x 5 reps
  • 60.25 kgs x 8 reps [PR]
  • 47.5 kgs x 13 reps [PR]

** Chin Up ** (Group 1)

  • Total Reps: 24
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

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

  • Total Reps: 30
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Barbell Row ** (Group 2)

  • Total Reps: 100
  • 40.0 kgs x 20 reps
  • 40.0 kgs x 20 reps
  • 40.0 kgs x 20 reps
  • 40.0 kgs x 20 reps
  • 40.0 kgs x 20 reps
58

Saturday 18th March 2017

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

  • Total Reps: 35
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Zercher Squat ** (Group 1)

  • Total Reps: 32
  • 47.5 kgs x 5 reps
  • 55.0 kgs x 5 reps
  • 62.5 kgs x 8 reps [PR]
  • 47.5 kgs x 14 reps [PR]

** Pull Up ** (Group 2)

  • Total Reps: 30
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Hyper Extension ** (Group 2)

  • Total Reps: 50
  • 6.5 kgs x 10 reps
  • 6.5 kgs x 10 reps
  • 6.5 kgs x 10 reps
  • 6.5 kgs x 10 reps
  • 6.5 kgs x 10 reps

** Jack-Knife Wheel ** (Group 2)

  • Total Reps: 50
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
59

Monday 20th March 2017
Body Weight: 75.2 kgs

** Deadlift **

  • Total Reps: 27
  • 72.5 kgs x 3 reps
  • 82.5 kgs x 3 reps
  • 92.5 kgs x 7 reps [PR]
  • 72.5 kgs x 14 reps [PR]

** Overhead Press ** (Group 1)

  • Total Reps: 27
  • 30.0 kgs x 3 reps
  • 32.75 kgs x 3 reps
  • 37.5 kgs x 7 reps [PR]
  • 30.0 kgs x 14 reps [PR]

** Pull Up ** (Group 1)

  • Total Reps: 30
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

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

  • Total Reps: 35
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Dumbbell Row ** (Group 2)

  • Total Reps: 50
  • 25.5 kgs x 10 reps
  • 25.5 kgs x 10 reps
  • 25.5 kgs x 10 reps
  • 25.5 kgs x 10 reps
  • 25.5 kgs x 10 reps

** Single Leg Squat / Pistols ** (Group 3)

  • Total Reps: 10
  • 10 reps
60

Sunday 26th March 2017

** Floor Press ** (Group 1)

  • Total Reps: 28
  • 50.0 kgs x 3 reps
  • 57.5 kgs x 3 reps
  • 65.0 kgs x 6 reps
  • 50.0 kgs x 16 reps [PR]

** Zercher Squat ** (Group 1)

  • Total Reps: 23
  • 52.5 kgs x 3 reps
  • 57.75 kgs x 3 reps
  • 65.25 kgs x 6 reps
  • 52.5 kgs x 11 reps [PR]

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

  • Total Reps: 15
  • 5 reps
  • 5 reps
  • 5 reps

** Pull Up ** (Group 2)

  • Total Reps: 15
  • 5 reps
  • 5 reps
  • 5 reps