Dr Nicks workout journal - The next chapter

[Dr Nick]

Saturday 25/9

Deadlift:
70kg@12
70kg@12
110kg@10
170kg@2
200kg@1

Back raises:
bw@12
bw@12
bw@12

dumbbell side raises:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Got some more work in, hooping I can increase those deadlifts.

 

[Dr Nick]

Sunday 26/9

Seated incline dumbbell curls:
12,5kg@12
12,5kg@12
20kg@7
20kg@7
20kg@5
25kg@3

Dumbbell preacher curls:
10kg@12
12,5kg@8
17,5kg@3
17,5kg@3

dumbbell hammer curls:
12,5kg@12
12,5kg@12
12,5kg@12

dumbbell kickbacks:
12,5kg@12
12,5kg@12
12,5kg@12

hanging leg raises:
bw@12
bw@12
bw@12

Notes.
Some biceps and more in.

 

[Dr Nick]

Thuesday 28/9

Benchpress:
60kg@12
60kg@12
110kg@4
110kg@5
110kg@5
120kg@1

Incline dumbbell press:
30kg@10
30kg@8
30kg@8

Scullcrushers:
27kg@12
27kg@10
27kg@8

Dumbbell shrugs:
30kg@20
30kg@20
30kg@20

Notes.
Better strength in the bench even as i was tired.
Going after that deadlift record..

 

[Dr Nick]

Wednesday 29/9

Deadlift:
70kg@12
70kg@12
140kg@4
200kg@1
210kg@1

Hexbar rows:
70kg@12
100kg@12
100kg@12
100kg@12

Dumbbellcurls against the knee:
12,5kg@11
12,5kg@7
12,5kg@10

Notes.
Deadlifts were Heavy today and I was tired from work but 10kg+ since last session.

 

[Dr Nick]

Thursday 30/9

Bent over dumbbell raises:
12,5kg@12
12,5kg@12
20kg@12
20kg@12

Chestpull with barbbell:
27kg@12
27kg@12
37kg@12
37kg@12

Crunches:
5kg@15
5kg@12
5kg@12
5kg@10

Notes.
Got some more work in.

 

[Dr Nick]

Saturday 2/10

Squats:
60kg@12
60kg@12
110kg@12
140kg@6
160kg@2

Cable crunch:
35kg@12
35kg@12
35kg@12
45kg@3

Dumbbell calf raises:
bw@12
bw@12
bw@12
30kg@20

Notes.
Got some squats in, felt good, had to look after 5years old doughter at the same time but she worked out as well so all good.

 

[Dr Nick]

Sunday 3/10

Chins:
bw@6
bw@6
bw@6
bw@6

Incline bench dumbbell rows:
30kg@12
30kg@12
30kg@12
30kg@12

T-bar rows:
60kg@15
60kg@15
70kg@12

Ezbar curls:
27kg@12
27kg@12
47kg@4
47kg@5
47kg@5

Notes.
Tired today but got some work in. Putting in a lot of calories for the moment, going after that strength.

 

[Dr Nick]

Saturday 9/19

Deadlifts:
70kg@12
70kg@12
160kg@4
210kg@1
220kg@1
230kg@0 f
225kg@0 f

Hexbar rows:
70kg@20
70kg@20
70kg@20

Dumbbell hammer curls:
20kg@12
20kg@12
20kg@12

Notes.
Must push those deadlifts to get there..

 

[Dr Nick]

Sunday 10/10

Benchpress:
60kg@12
60kg@12
110kg@6
110kg@6
110kg@6
120kg@0 f
115kg@0 f

Standing dumbbell flyes:
12,5kg@15
12,5kg@15
12,5kg@15

Straight bar pushdowns:
30kg@12
40kg@9
40kg@6

Dumbbell shrugs:
30kg@20
30kg@20
30kg@20

Bent over dumbbell raises:
10kg@12
10kg@12
10kg@12

Notes.
More reps on 110kg in the bench than last week but at the same time I couldnt even do singles on 115kg or 120kg afterwards.

 

[Dr Nick]

Monday 11/10

Squats:
60kg@12
60kg@12
60kg@12
110kg@12

standing calf raises:
bw@20
bw@20
bw@20

crunches:
bw@15
bw@15
bw@15

Notes.
Came home all too late, very close to skip workingout but I have a good girlfriend who put the child to sleep instead of me. Didnt have the energy to push anything but I have a plan to do some more legs this week in my chase to increase my deadlift PR, lets hope I get to do that.

 

[Dr Nick]

Wednesday 13/10

Chins:
bw@7
bw@7
bw@7
bw@7

Hexbar rows:
90kg@15
90kg@15
90kg@15

Seated incline dumbbell curls:
20kg@8
20kg@8
20kg@7
20kg@6
25kg@3

Notes.
Low in energy but got some work in anyway.

 

[Dr Nick]

Friday october 15/10

Seated barbbell with no support:
20kg@12
40kg@10
50kg@5
50kg@6

Dumbbell side raises:
12,5kg@12
12,5kg@12
12,5kg@12

One arm triceps overheat:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.

 

[Dr Nick]

Saturday oktober 16th

Deadlifts:
70kg@12
70kg@12
160kg@6
210kg@1
225kg@0 f

Incline bench dumbbell rows:
30kg@15
30kg@15
30kg@15

Dumbbell preacher curls:
17,5kg@4
17,5kg@5
17,5kg@6

Dumbbell shrugs:
30kg@30
30kg@30
30kg@30

Notes.
Pretty good workout even if its har do make progress with the deadlifts.

 

[Dr Nick]

Sunday oktober the 24th

Seated incline dumbbell curls:
12,5kg@12
12,5kg@12
17,5kg@12
20kg@8

Dumbbell preacher curls::
12,5kg@5
12,5kg@4
12,5kg@5

Chrunch:
bw@15
bw@15
bw@15

Notes.
Trying to push forward.

 

[Dr Nick]

Wednesday 27/10

Benchpress:
60kg@12
60kg@12
110kg@5
110kg@5
110kg@4
115kg@3

Standing dumbbell flies:
12,5kg@12
12,5kg@12
12,5kg@12

dumbbell scull crushers:
12,5kg@12
12,5kg@12
12,5kg@12

Hexbar shrugs:
90kg@20
90kg@20
90kg@20

Notes.
Well..

 

[Dr Nick]

Friday 29/10

Barbell rows:
70kg@12
70kg@12
90kg@12
90kg@12
90kg@12

Incline bench dumbbell rows:
30kg@15
30kg@15
30kg@15

Dumbbell hammer curls;
25kg@6
25kg@7
25kg@8

Dumbbell curls against the knee:
12,5kg@7
12,5kg@8
12,5kg@9

Dumbbell shrugs:
30kg@20
30kg@20
30kg@20

Notes.
Full day today, took doughter to playland and spent the day there, then home and got this workout in.