Dr Nicks workout journal - The next chapter

Dr Nick

Dr Nick

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Hi guys and girls,

This will be my journal were I aim to stay in the best shape possible and still juggle family, kids, work and Life in general, the goal is no longer to be the strongest guy in the World, the biggest or the most fittest, but still keep myself in good shape both look wise and strength wise without any injuries.

Age: 38
Length: 178cm
Gender: Male
Years of working out lifting weights: 22+
Other sports in the past: Soccer, Hockey, Swimming, mm..

Best stats on the "Three big"
Squats: 200kg (Below 90 degrees)
Deadlifts: 235kg (Not sure when this was, maybe back in 2012?)
Bench: 145kg

New stats 2021:
Squats: 205kg
Deadlifts:
Bench: 150kg (20210710)

Now...
Avoiding things that hurts, bad knee(s), bad shoulder, bad hip. But no excuses, less Power lifts and more bb style and no pressure.

Goals:
Keeping the body weight at maximum 90kg and around 83kg as a lowest, waist around 92-96cm.

Diet:
I know how to gain, how to loose fat, how to eat if I want to get results.
Training is secondary to the diet, thats my 02..

Supplements:
Protein powder
Instant oats
D-Vitamin
Multi vitamins
Creatine
Some PWO at times

The log is for myself to keep track.
 
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Dr Nick

Dr Nick

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Sunday 8/12 2019

Barbell rows:
60kg@12
60kg@12
60kg@12

T-Bar:
60kg@12
60kg@12
60kg@12

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

Alternate dumbell curls:
12,5kg@12
12,5kg@12
12,5kg@12

Situps on situp pad:
bw@12
bw@12
bw@12

Shrugs with shrugbar:
70kg@20
70kg@15
70kg@15

Bent over dumbell lifts:
12,5kg@12
12,5kg@12
12,5kg@12

Notes:
85,2kg bw, waist around belly button 94cm.
 
Dr Nick

Dr Nick

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Tuesday 10/12

Barbell rows:
60kg@12
60kg@12
80kg@12

Tbar rows:
40kg@12
60kg@12
70kg@12

Dumbell rows:
25kg@12
25kg@12
25kg@12

Bent over dumbell raises:
12,5kg@12
12,5kg@12
12,5kg@12

Alternate dumbell curls:
12,5kg@12
12,5kg@12
17,5kg@8

Z-Curls Close grip:
37kg@4
37kg@6
37kg@8

Laying down leg raises:
bw@12
bw@12
bw@12

Shrugs with shrugs barbell:
70kg@15
70kg@15
70kg@15

Notes:
A bit tired but good workout.
 
Dr Nick

Dr Nick

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Thursday 12/12

Flat benchpress:
60kg@12
60kg@12
60kg@12
80kg@12
90kg@6

Dumbell tricepextensions:
12,5kg@12
12,5kg@9
12,5kg@9
17,5kg@4

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

Notes:
Still a bit tired but got some exercises in.
 
Dr Nick

Dr Nick

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Saturday 14/12

Alternate dumbell curls:
12,5kg@12
12,5kg@12
17,5kg@12
20kg@10

Koncentrationscurls over a bench:
12,5kg@10
12,5kg@10
12,5kg@10

Hammercurls:
12,5kg@15
12,5kg@15
12,5kg@15

Scullcrush with dumbells:
12,5kg@12
12,5kg@12
12,5kg@12

Situps on situps pad:
bw@12
bw@12
bw@12

Notes:
Short and nice workout in.
 
Dr Nick

Dr Nick

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Sunday 15/12

Seated dumbell shoulderpress:
12,5kg@20
17,5kg@12
12,5kg@12
20kg@12

Bent over side raises for rear shoulders:
17,5kg@10
17,5kg@10
17,5kg@10

Shrug barbell:
70kg@20
70kg@20
70kg@20

Laying leg raises:
4kg@12
4kg@12
4kg@12

Notes:
Got Another short workout in, felt good.
Will try to stepp it up now a Little bit.
 
Dr Nick

Dr Nick

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Thuesday 17/12

Flat benchpress:
60kg@12
60kg@12
90kg@8
90kg@5
90kg@7
100kg@3

Triceps extensions one arm dumbell:
12,5kg@12
17,5kg@6
17,5kg@7

Dips:
bw@5

Notes:
Too tired, trained too late.
 
Dr Nick

Dr Nick

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Friday 20/12

Barbell rows:
60kg@12
60kg@12
60kg@12
80kg@12
80kg@12
90kg@8

T-bar:
60kg@12
60kg@12
60kg@12
80kg@8

Dumbbell rows:
25kg@12
25kg@12
25kg@12

Alternate dumbbell curls:
12,5kg@12
12,5kg@12
20kg@5
20kg@6

Ez-bar curls with Close grip:
27kg@8
27kg@8
27kg@8

Notes:
Best workout in a long time.
 
Dr Nick

Dr Nick

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Sunday 22/12

Flat benchpress:
60kg@12
60kg@12
90kg@10
90kg@8
90kg@8
100kg@5
100kg@5

Flat dubbell flies:
12,5kg@12
12,5kg@12
12,5kg@12

Scullchruschers ez bar:
27kg@12
27kg@12
27kg@12

Shrug barbbell bar:
70kg@15
70kg@15
70kg@15

Dubbell side raises:
8kg@12
8kg@12
8kg@12

Notes:
Alright workout, still a Little bit slow and tired. Diet is very of in terms of high calorie intake, will go down to cut latest 1/2 2020.
 
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Dr Nick

Dr Nick

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Monday 23/12

Alternate dumbbellcurls:
12,5kg@12
12,5kg@12
20kg@12
20kg@12
25kg@6
25kg@7

Hammer curls:
12,5kg@14
12,5kg@14
12,5kg@14

Koncentrationscurls over a bench:
12,5kg@6
12,5kg@10
12,5kg@10
17,5kg@4 f

Notes:
Threw in som biceps, felt strong and good.
 
Dr Nick

Dr Nick

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Wednesday 25/12

Dumbbell scullcrushers:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@8
17,5kg@8

Dips:
bw@10
bw@10
bw@10

Kick backs:
5kg@15
5kg@15
5kg@15

Seated dumbbell presses for shoulders:
20kg@12
20kg@12
20kg@12
25kg@9

Situps on a situp pad:
bw@12
bw@12
bw@12

Notes:
Nice workout, got to try my ne dip rack which was an improvement over the old one but unfortunatly I am limited to my cealing height which is only about 2-2,10m.
 
Dr Nick

Dr Nick

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Friday 27/12

Squats:
60kg@12
60kg@12
60kg@12
100kg@12
120kg@6

Calfs one at a time with a dumbbell:
25kg@15
25kg@15
25kg@15

Situps on a situp pad:
bw@12
bw@12
bw@12

Chins half reps strict:
bw@6
bw@6
bw@6

Dumbbell shrugs:
25kg@20
25kg@20
25kg@20

Notes:
Good one today, those squats were easy but dont want to hurt myself and those chins (limited by my low cealing height) felt good as they were forced to be so strict.
Also tried this new supplement Hydrazine for some extra energy and focus and it worked out fine, even got in an hour of some extra work-work after the workout.
 
Dr Nick

Dr Nick

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Monday 30/12

Chins:
bw@7
bw@7
bw@7

barbbell rows:
60kg@12
60kg@12
90kg@10
90kg@10
100kg@4

T-Bar:
60kg@12
60kg@12
80kg@10
80kg@10

dumbbells side raises for rear delts:
12,5kg@12
12,5kg@12
12,5kg@12

Ez-barbbell curls:
42kg@10
42kg@10
42kg@10

preacher koncentration curls with one dumbbell:
12,5kg@5
12,5kg@5
12,5kg@5

Notes:
Extreamly stressefull and tired day, also short sleep last night.
Workout Went excellent anyway and I had no intention to skip it.
I dont Think I can call my chins for "half reps" becouse what I cant do is the last "snatch" to get my chin over the bar becouse of the celing height but I can go as high as I need to get full Connection and such so it actually feels very good and the fact that I must do them strict probably keeps my forearms from getting inflamations.
I Think I am a bit to heawy right now for chins however.
 
Dr Nick

Dr Nick

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Wednesday 1/1 2020

Flat benchpress:
60kg@12
60kg@12
100kg@8
100kg@6 (Youtube video below)
100kg@9 fail
110kg@3

Mid delts pull with ex barbell up to chest:
27kg@15
27kg@15
27kg@15
27kg@15

Triceps extensions with one dumbbell, one arm at the time:
12,5kg@15
12,5kg@15
12,5kg@14

Shrug barbbell:
70kg@15
70kg@15
70kg@15

Notes:
First day of the new year, didnt drink a drop yestorday but had a very nice evening anyway with family and friends.
Tired today but mananged a workout with some nice strength bumps in the benchpress.
 
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Dr Nick

Dr Nick

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Friday 3/1 2020

Squat:
60kg@12
60kg@12
100kg@12
100kg@12
125kg@4

Dumbell calfes one leg at a time:
25kg@15
25kg@15
25kg@15

situps on a situp pad:
bw@12
bw@12
bw@12

Notes:
Got a short workout in, felt fresh going in but got boored after the squats.
 
Dr Nick

Dr Nick

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Saturday 25/1 2020

Bent over side raises:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@5

Side raises:
12,5kg@12
12,5kg@12
12,5kg@12

Pull to the chest with ez bar:
32kg@12
32kg@12
32kg@12

Seated dumbell presses:
17,5kg@12
17,5kg@12
17,5kg@12

Situps:
bw@12
bw@12
bw@12
bw@10

Barbell shrugs with a shrug barbell:
70kg@15
70kg@15
70kg@15

Notes:
First workout in a while, focused on shoulders.
Felt very good and I am hooping to get going again.
 
Dr Nick

Dr Nick

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Sunday 26/1 2020

Alternate dumbbell curls:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@12

Ez barbbell curls:
37kg@12
37kg@12
37kg@12

Dumbbell scull cruschers:
12,5kg@12
12,5kg@12
12,5kg@12

Dips:
bw@5
bw@6
bw@7

Notes:
Focused on arms, felt okey, great Contact and pumps.
Elbows did hurt a bit.
May rest tomorrow.
 
Dr Nick

Dr Nick

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29/1 2020

Bent over dumbbell side raises:
12,5kg@12
12,5kg@12
12,5kg@15
17,5kg@12
17,5kg@12

Dumbbell side raises:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@5

Seated dumbbell shoulder press:
20kg@12
20kg@12
20kg@12

Traps barbbell:
70kg@20
70kg@20
70kg@20

Leg raises:
bw@12
bw@12
bw@15

Rotator cuffs:
8kg@12

Notes.
Quick and good shoulder workout.
 
Dr Nick

Dr Nick

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Friday 31/1 2020

Alternate dumbbell curls:
12,5kg@12
12,5kg@12
20kg@12
25kg@6

Hammer curls:
12,5kg@12
12,5kg@15
12,5kg@12

Triceps dumbbell extensions:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@6

Dips:
bw@12
bw@12
bw@10

Notes.
Not to bad workout, slowly getting back, will try to get Another workout in for sunday.
 
Dr Nick

Dr Nick

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Sunday 2/2 2020

Squat:
60kg@12
60kg@12
60kg@12
100kg@8
110kg@2

Standing calfes raises with a dumbbell:
20kg@15
20kg@15
20kg@15

Situps on a situp pad:
bw@15
bw@15
bw@15

Notes.
Glad that I got this workout in, short and fine.
 
Dr Nick

Dr Nick

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Thuesday 4/2

Benchpress:
60kg@12
60kg@12
60kg@12
90kg@9
90kg@7
90kg@4
100kg@3 f

Dumbbell flies:
12,5kg@12
12,5kg@12
12,5kg@12

Kick backs:
8kg@15
8kg@15
8kg@16

Dips:
bw@6
bw@6
bw@6

Notes.
The Clock started to slip away and I became tired but did the workout anyway which felt good.
 
Dr Nick

Dr Nick

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Saturday 8/2

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

Barbbell rows:
60kg@15
60kg@15
60kg@15
60kg@15
60kg@15

Ez barbbell curls:
42kg@12
42kg@12
42kg@12

Dumbbell preacher curls:
12,5kg@4
12,5kg@8
12,5kg@7

Notes.
Not the best motivation or energy but got Another workout in.
 
Dr Nick

Dr Nick

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Monday 10/2

Bent over side raises:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@12

Side raises:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@8

Shoulder presses:
20kg@12
20kg@12
20kg@12

Shrugbarbbell:
70kg@15
70kg@15
70kg@15

Notes.
A small shoulder workout..nice,
 
Dr Nick

Dr Nick

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Sunday 16/2 2020

Benchpress:
60kg@12
60kg@12
90kg@9
90kg@8
90kg@8
90kg@8
100kg@3

Dumbbell flyes:
12,5kg@12
12,5kg@12
12,5kg@12

Kickbacks:
8kg@12
8kg@8
8kg@12

Triceps extensions with one arm and one dumbbell:
12,5kg@12
12,5kg@9
12,5kg@11

Side raises:
12,5kg@12
12,5kg@12
12,5kg@12

Shrugbarbbell:
70kg@15
70kg@15
70kg@15

Notes.
Pretty good workout, hope they will happen a Little more frequent this week.
 
Dr Nick

Dr Nick

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Thuesday 18/2 Day 2.

Squat:
60kg@12
60kg@12
60kg@12
60kg@12

Situps on situp pad:
bw@12
bw@12
bw@12
bw@12

Calfes with one dumbbell:
25kg@15
25kg@15
25kg@15
25kg@15

Notes.
Keept diet in check for two Days now, no problems. Got a short workout in, light and Quick.
 
Dr Nick

Dr Nick

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Saturday 22/2 2020 Day 6

Chins:
bw@8
bw@8
bw@6
bw@6

T-bar:
40kg@12
40kg@12
40kg@12
50kg@12
60kg@12

Alternate dumbbell curls:
12,5kg@12
12,5kg@12
20kg@6
20kg@6

Hammer curls:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Not that good energy, very bad sleep but got a small workout in anyway.
 
Dr Nick

Dr Nick

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Sunday 23/2 2020 Day 7

Benchpress:
60kg@12
60kg@12
100kg@6
100kg@6
100kg@7
110kg@2

Dumbbell flyes:
12,5kg@12
12,5kg@12
12,5kg@14

Triceps dumbbell extensions with one arm and one dumbbell:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@3

Kick backs: *superset*
8kg@12
8kg@12
8kg@12

Bent over dumbbell side raises: *superset*
12,5kg@12
12,5kg@12
12,5kg@12

Shrugbarbbell shrugs:
70kg@15
70kg@15
70kg@15

Notes.
Best workout in a very long time, good energy and okey strength.
 
Dr Nick

Dr Nick

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Sunday 24/2 2020 Day 8

Weight: 88,4kg (-1,8kg, total -1,8kg)
Waist: 99,5cm (-1,5cm, total -1,5cm)
 
Dr Nick

Dr Nick

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Sunday 1/3 2020 Day 14

Barbbell rows:
40kg@12
40kg@12
55kg@12
70kg@12

T-bar rows:
40kg@12
40kg@12
55kg@12
70kg@12

Chins:
bw@6
bw@6
bw@7

lower back raises:
bw@12
bw@12
bw@12

Straight barbbell curls:
40kg@12
40kg@10
40kg@10

Preacher dumbbell curls:
12,5kg@5
12,5kg@5
12,5kg@6

Hammer curls:
12,5kg@10

Notes.
Had a busy week traveling, no chanse to workout or to keep a perfect diet, I hope I have not gained any weight tomorrow but I dont expect to have lost any either.
Good workout today.
 
Dr Nick

Dr Nick

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Monday 2/3 Day 15

Weight: 88,1kg (-0,3kg, total -2,1kg)
Waist: 98cm (-1,5cm, total -3cm)
 
Dr Nick

Dr Nick

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Thuesday 3/3 Day 16

Benchpress:
60kg@12
60kg@12
100kg@9
100kg@6
100kg@5
100kg@4
110kg@2

Dumbbell flyes:
12,5kg@12
12,5kg@12
12,5kg@12

Scullcrushers:
27kg@12
27kg@12
27kg@12

Situps on a situppad:
bw@15
bw@15
bw@15
bw@10

Triceps extensions, one arm one dumbbell:
12,5kg@8
12,5kg@8
12,5kg@7

Dips:
bw@3
bw@4 f

Notes.
Pretty good workout, something is tickeling my throat so perhaps a Cold is on its way. Please by being able to do a 9`n on 100kg in bench today.
 
Dr Nick

Dr Nick

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Monday 9/3 Day 22

Weight: 87,6kg (-0,5kg, total -2,6kg)
Waist: 98,5cm (+0,5cm, total -2,5cm)
 
Dr Nick

Dr Nick

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Saturday 14/3 Day 27

Dumbbell curls. both at the same time:
12,5kg@12
12,5kg@12
12,5kg@12
20kg@12
20kg@10
20kg@10

Preacher dumbbell curls:
12,5kg@6
12,5kg@6
12,5kg@6

Hammer curls. both at the same time:
12,5kg@12
12,5kg@12
12,5kg@12

Situps on situp pad: *superset*
bw@15
bw@15
bw@15

Top side wrist curls: *superset*
8kg@12
8kg@12
8kg@12

Notes.
Felt better from Cold so got a workout in. Weight is comming of but I am not 100% keeping my diet, I am not going over in calories but I am eating a Little bit of Everything that I feel like, feels like a good level to be at right now.
 
Dr Nick

Dr Nick

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Sunday 15/3 Day 28

Benchpress:
60kg@12
60kg@12
60kg@12
100kg@4
100kg@4
100kg@4
100kg@4

Dumbbell flyes:
12,5kg@12
12,5kg@12
12,5kg@12

Dumbbell triceps extension:
12,5kg@12
12,5kg@12
12,5kg@12

Dips:
bw@4
bw@4
bw@7

Notes.
Got a decent workout in.
 
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Dr Nick

Dr Nick

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Monday 16/3 Day 29

Weight: 87,8kg (+0,2kg, total -2,4kg)
Waist: 98cm (-0,5cm, total -3cm)
 
Dr Nick

Dr Nick

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Thuesday 17/3 Day 30

Bent over side raises for rear delts:
12,5kg@15
12,5kg@15
12,5kg@15
17,5kg@15

Side raises:
12,5kg@15
12,5kg@12
12,5kg@12
17,5kg@8

Seated dumbbell presses for front delts:
20kg@12
20kg@12
20kg@12
25kg@10

Shrugs with shrugbarbbell: *superset*
70kg@20
70kg@20
70kg@20

Laying down leg raises for abs: *superset*
bw@20
bw@20
bw@20

Notes
Pretty good workout, good strength and pumps.
 
Dr Nick

Dr Nick

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Friday 20/3 Day 33

Chins:
bw@8
bw@9
bw@10
bw@8

Barbbell rows:
60kg@12
60kg@12
60kg@12

Lower back raises:
bw@12
bw@12
bw@12

Shrug barbbell:
70kg@15
70kg@15
70kg@15

Notes.
Low energi, felt Cold and flat so I just Went through a light and short workout.
Weight is comming of.
 
Dr Nick

Dr Nick

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Saturday 21/3 Day 34

Squats:
60kg@12
60kg@12
60kg@12
90kg@6
100kg@6
100kg@6

Standing dumbbell calf raises: *superset*
25kg@15
25kg@15
25kg@15

Laying downd leg raises: *superset*
bw@15
bw@15
bw@15

Situps on a situp pad:
bw@12
bw@8
bw@10

Notes.
Nice short workout after a short relaxing walk.
 
Dr Nick

Dr Nick

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Monday 23/3 Day 36

Weight: 87kg (-0,8kg, total -3,2kg)
Waist: 97,5cm (-0,5cm, total -3,5cm)

Notes.
Slow and steady progress, I am at a good Place with the diet, workouts has improved but could improve a bit more.
 
Dr Nick

Dr Nick

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Thuesday 24/3 Day 37

Dumbbell curls simultaneasly:
12,5kg@12
12,5kg@12
20kg@12
25kg@6
25kg@6
25kg@6

Hammer curls simultaneasly:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@12

Triceps dumbbell extensions one arm at the time:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@6
17,5kg@6

Dips:
bw@12
bw@12
bw@12

Notes.
Good workout.
 
Dr Nick

Dr Nick

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Friday 27/3 Day 40

Chins:
bw@10
bw@10
bw@6
bw@8
bw@7

Dumbbell rows:
60kg@12
60kg@12
70kg@12
80kg@6

Tbar rows:
40kg@12
60kg@12
60kg@12

lower back raises:
bw@12
bw@12
bw@12

Shrugbarbbell:
70kg@15
70kg@15
70kg@15

Hammer curls:
10kg@15
10kg@15
10kg@15

Notes.
Pretty good workout today, tested out my new 10kg hex dumbbells which was great.
Filled up with a few 100kcal extra this evening, nothing major.
 
Dr Nick

Dr Nick

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Saturday 29/3 Day 42

Benchpress:
60kg@12
60kg@12
100kg@7
100kg@6
100kg@6
100kg@5
110kg@2

Dumbbell flyes:
10kg@15
10kg@15
12,5kg@15
17,5kg@5

Narrow grip benchpress:
60kg@6
60kg@6
60kg@6

Situps on a situp pad:
bw@15
bw@15
bw@15
bw@12

Bent over side raises for rear delts:
12,5kg@12
12,5kg@12
12,5kg@12

Side raises:
12,5kg@12
12,5kg@12
12,5kg@12

Shrugbarbbell:
80kg@15
80kg@15
80kg@15

Notes.
Hiked in the hills and forrest for 2,5h and then straight to this workout, feels very good and I am hooping for some good results tomorrow on the scale.
 
Dr Nick

Dr Nick

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Monday 30/3 Day 43

Weight: 86,2kg (-0,8kg, total -4kg)
Waist: 97,5cm (+-0,0cm, total -3,5cm)
 
Dr Nick

Dr Nick

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Thuesday 31/3 Day 44

Squat:
60kg@12
60kg@12
60kg@12
100kg@8
100kg@8
100kg@8

Standing calf raises with a dumbbell:
25kg@15
25kg@15
25kg@15

Laying down leg raises:
bw@15
bw@15
bw@15

Notes.
Very worn and started to train very late, got these sets in and it is nice to see that I am slimming down.
 
Dr Nick

Dr Nick

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Thursday 2/4 Day 46

Dumbbell concentration curls:
10kg@12
10kg@12
10kg@12
12,5kg@12
12,5kg@12
17,5kg@5

Ez barbbell curls:
42kg@8
42kg@8
42kg@8

One arm dumbbell triceps extensions:
10kg@12
12,5kg@12
12,5kg@12
17,5kg@6

Dips: *superset*
bw@12
bw@12
bw@12 f

Situps on a situp pad: *superset*
bw@20
bw@15
bw@12

Notes.
A bit tired and was on my way to skip the workout but I had some dinner and then did it anyway, Went ok, very good vascularity going on with the weight loss.
 
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