choccyswag
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I'm going to put a copy of my training log from my gym files onto here, for a bit of motivation I guess! That and to doodle about whatever I feel like. I am doing P/P/L with 'A' and 'B' workouts which are slightly different and I train 6 days a week in my lunch break at work mainly. So i try to keep the workouts to 1hr max. I like to go Light, Light, Medium, Heavy with weights to change the intensity as suggested by one trainer.
I love doing abs and I love leg workouts - the thing I most def have to work on though are my lunges. comment if you will because I am ALWAYS open to suggestions.
6 MAY 15: PUSH A
Warmup: Ring Pushups
Flat Barbell Bench Press: 10, 10, 10 @ 30kg
DB Bench Press: 10, 10, 9 @ 13kg
Cable Flyes: 12, 12, 11 @ 20kg
DB Side Lateral Raise: 12, 11, 11 @ 4kg
Overhead DB Extension: 12, 12, 12 @ 5kg
7 MAY 15: PULL A(Light)
Warmup: 5 min Rower
Deadlift: 10, 10, 10 @ 50kg
DB Rows: 12, 12, 11 @ 15kg
Pull-Ups: 10, 7, 5 @ 25kg assistance
Incline DB Curls: 12, 12, 12 @ 4kg
DB Shrugs: 12, 12, 12, ,12 @ 15kg
8 MAY 15: LEGS A(Medium)
Warmup: 5 min Elliptical
Front Squats: 8, 8, 7 @ 40kg
DB Lunges: 10, 10, 10 @ 18kg
Hamstring Curls (Machine): 10, 10, 10, 10 @ 24kg
Standing Calf Raises (Smith): 12, 12, 12 @ 40kg
Ab Wheel: 12, 10, 5 rolls
Ab Crunch Machine: 5 @ 10kg (times up)
10 MAY 15: PUSH B(Hard)
Warmup: Ring Pushups
Standing Barbell Overhead Press: 5, 5 @ 30kg. 7, 7 @ 25kg
DB Overhead Press: 5, 5, 5 @ 13kg
Dumbbell Side Lateral Raise: 8, 8, 8 @ 5kg
Dips: 12, 12, 12 @ 20kg assistance
Overhead Dumbbell Extension: 5, 5 @ 7.5kg. 7, 7 @ 5kg
Lying Ab Crunch: 20, 20, 18 @ 7.5kg.
11 MAY 15: PULL B(Light)
Warmup: 5 min Rower
Romanian DL: 8, 8, 8, 8 @ 30kg
Barbell Rows: 10, 10, 10 @ 25kg
Chest Supported Seated Rows: 12, 12, 12 @ 45kg
Reverse BB Curls: 12, 12, 10 @ 10kg
Reverse Flyes: 15, 13 13 @ 17kg
12 MAY 15: PUSH B(Light)
Warmup: Burpee, box jump, split squat drills
Barbell Squats: 10, 10, 10 @ 45kg
Lunges: 7, 8, 7 @ 15kg each side
Hamstring Curls (Machine): 12, 12, 12, 12 (unilateral) @ 20kg
Standing Calf Raises (Smith): 15, 15, 15 @ 35kg
Hanging Leg Raise: 15, 12, 10
13 MAY 15: PUSH A(Medium)
Warmup: Med Ball slams
Flat Barbell Bench Press: 8, 8, 5 @ 40kg - last set HARD
DB Bench Press: 8, 8, 8 @ 13kg
Cable Flyes: 12, 12, 12 @ 6kg
DB Side Lateral Raise: 10, 8, 10 @ 6kg
Overhead DB Extension: 10, 8, 8 @ 6kg
TIME: 0:55 hr
14 MAY 15: LEGS A(Hard)
Warmup: Kettlebell Swings
Deadlift: 5, 5, 5 @ 65kg
DB Rows: 8, 8, 8 @ 20kg
Pull-Ups: 8, 6, 6 @ 20kg assistance
Incline DB Curls: 8, 8, 8 @ 5kg
DB Shrugs: 10, 10, 10 @ 18kg
15 MAY 15: LEGS A(Light)
Warmup: 5 min Rower Tabata
Front Squats: 10, 10, 10 @ 42kg
DB Lunges: 10, 13, 11 each side @ 12.5kg
Hamstring Curls (Machine): 12, 12, 12, 12 @ 21kg
Calf Machine: 15, 15, 15, 15 @ 57kg
Glute Machine: 12, 12, 12 @ 33kg
Ab Crunch Machine: 20, 20, 20 @ 33kg
Med Ball Twists: 10/side x 5kg x 4 sets
KB Side Bends: 12/side x 16kg x 3 sets
Butterfly kicks: 15 seconds on, 15 second rest x 3 sets
I didn't have to work after lunch so I trained longer. So basically I did a heap of ab exercises at the end.The butterfly kicks made me feel like power spew lol.
My calves are still sore from the last leg workouts so sadly wearing heels is totally out of the question. I like what is happening to my calves though, it looks like they are growing!
I love doing abs and I love leg workouts - the thing I most def have to work on though are my lunges. comment if you will because I am ALWAYS open to suggestions.
6 MAY 15: PUSH A
Warmup: Ring Pushups
Flat Barbell Bench Press: 10, 10, 10 @ 30kg
DB Bench Press: 10, 10, 9 @ 13kg
Cable Flyes: 12, 12, 11 @ 20kg
DB Side Lateral Raise: 12, 11, 11 @ 4kg
Overhead DB Extension: 12, 12, 12 @ 5kg
7 MAY 15: PULL A(Light)
Warmup: 5 min Rower
Deadlift: 10, 10, 10 @ 50kg
DB Rows: 12, 12, 11 @ 15kg
Pull-Ups: 10, 7, 5 @ 25kg assistance
Incline DB Curls: 12, 12, 12 @ 4kg
DB Shrugs: 12, 12, 12, ,12 @ 15kg
8 MAY 15: LEGS A(Medium)
Warmup: 5 min Elliptical
Front Squats: 8, 8, 7 @ 40kg
DB Lunges: 10, 10, 10 @ 18kg
Hamstring Curls (Machine): 10, 10, 10, 10 @ 24kg
Standing Calf Raises (Smith): 12, 12, 12 @ 40kg
Ab Wheel: 12, 10, 5 rolls
Ab Crunch Machine: 5 @ 10kg (times up)
10 MAY 15: PUSH B(Hard)
Warmup: Ring Pushups
Standing Barbell Overhead Press: 5, 5 @ 30kg. 7, 7 @ 25kg
DB Overhead Press: 5, 5, 5 @ 13kg
Dumbbell Side Lateral Raise: 8, 8, 8 @ 5kg
Dips: 12, 12, 12 @ 20kg assistance
Overhead Dumbbell Extension: 5, 5 @ 7.5kg. 7, 7 @ 5kg
Lying Ab Crunch: 20, 20, 18 @ 7.5kg.
11 MAY 15: PULL B(Light)
Warmup: 5 min Rower
Romanian DL: 8, 8, 8, 8 @ 30kg
Barbell Rows: 10, 10, 10 @ 25kg
Chest Supported Seated Rows: 12, 12, 12 @ 45kg
Reverse BB Curls: 12, 12, 10 @ 10kg
Reverse Flyes: 15, 13 13 @ 17kg
12 MAY 15: PUSH B(Light)
Warmup: Burpee, box jump, split squat drills
Barbell Squats: 10, 10, 10 @ 45kg
Lunges: 7, 8, 7 @ 15kg each side
Hamstring Curls (Machine): 12, 12, 12, 12 (unilateral) @ 20kg
Standing Calf Raises (Smith): 15, 15, 15 @ 35kg
Hanging Leg Raise: 15, 12, 10
13 MAY 15: PUSH A(Medium)
Warmup: Med Ball slams
Flat Barbell Bench Press: 8, 8, 5 @ 40kg - last set HARD
DB Bench Press: 8, 8, 8 @ 13kg
Cable Flyes: 12, 12, 12 @ 6kg
DB Side Lateral Raise: 10, 8, 10 @ 6kg
Overhead DB Extension: 10, 8, 8 @ 6kg
TIME: 0:55 hr
14 MAY 15: LEGS A(Hard)
Warmup: Kettlebell Swings
Deadlift: 5, 5, 5 @ 65kg
DB Rows: 8, 8, 8 @ 20kg
Pull-Ups: 8, 6, 6 @ 20kg assistance
Incline DB Curls: 8, 8, 8 @ 5kg
DB Shrugs: 10, 10, 10 @ 18kg
15 MAY 15: LEGS A(Light)
Warmup: 5 min Rower Tabata
Front Squats: 10, 10, 10 @ 42kg
DB Lunges: 10, 13, 11 each side @ 12.5kg
Hamstring Curls (Machine): 12, 12, 12, 12 @ 21kg
Calf Machine: 15, 15, 15, 15 @ 57kg
Glute Machine: 12, 12, 12 @ 33kg
Ab Crunch Machine: 20, 20, 20 @ 33kg
Med Ball Twists: 10/side x 5kg x 4 sets
KB Side Bends: 12/side x 16kg x 3 sets
Butterfly kicks: 15 seconds on, 15 second rest x 3 sets
I didn't have to work after lunch so I trained longer. So basically I did a heap of ab exercises at the end.The butterfly kicks made me feel like power spew lol.
My calves are still sore from the last leg workouts so sadly wearing heels is totally out of the question. I like what is happening to my calves though, it looks like they are growing!