Dr Nicks workout journal - The next chapter

Dr Nick

Dr Nick

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Saturday 5/4 Day 49

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

barbbell rows:
60kg@12
70kg@12
80kg@12
80kg@12

t-bar rows:
60kg@12
60kg@12
60kg@12
70kg@12

backraises: *superset*
bw@12
bw@12
bw@12

hammer curls: *superset*
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@8

barbbell shrugs:
70kg@20
70kg@20
70kg@20

Notes.
Good workout, good energy, the chins are hurting my forearms a Little bit, may need to stop those for a while.
 
Dr Nick

Dr Nick

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Monday 6/4 Day 50

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

Notes.
Need to step up and keep the diet as it should be, however the workouts is going better.
 
Dr Nick

Dr Nick

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Thuesday 7/4 Day 51

Benchpress:
60kg@12
60kg@12
100kg@9
100kg@8
105kg@3
105kg@4
110kg@2

Incline benchpress:
60kg@12
60kg@10
70kg@5
70kg@5
75kg@4

Close grip benchpress:
60kg@6
60kg@6
60kg@6

bent over side raises:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@8

dumbbell shrugs:
25kg@20
25kg@20
25kg@20

Notes.
Another good workout, i hope this will keep going.
 
Dr Nick

Dr Nick

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Friday 10/4 Day 54

Preacher dumbbell curls:
10kg@12
10kg@12
12,5kg@12
12,5kg@12
17,5kg@9 f
17,5kg@8 f

Hammer curls:
12,5kg@12
12,5kg@12
17,5kg@12 f
17,5kg@8
20kg@10

Scullcruschers with dumbbells:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@7
17,5kg@8
20kg@4

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

Kick backs:
8kg@12

Notes.
A very good workout today, good pumps, good Connection and good strength.
Went overboard with the diet today, not sure how the diet will hold up tomorrow either during the Eastern weekend I guess that it will be a little of.
 
Dr Nick

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Saturday 12/4 Day 56

Seated dumbbell presses for shoulders:
12,5kg@12
12,5kg@12
20kg@12
20kg@12
25kg@12
25kg@12
25kg@12

Side raises:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@10

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

laying down leg lifts: *superset*
4kg@15
4kg@15
4kg@15

shrug barbbell: *superset*
70kg@20
70kg@20
70kg@20

Notes.
Very good workout but slightly less energetic today, only had one meal down Before workout and slept a Little bit longer this morning.
 
Dr Nick

Dr Nick

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Monday 13/4 Day 57

Weight: 87,5kg (+0,5kg, total -2,7kg)
Waist: 97cm (-0,5cm, total -4cm)

Notes.
This looks like more of an recomp instead of a cut but now diet will be getting back to normal again after this easter weekend, I dont Think I have gone that much overboard, it is more of some more carbs and fluids that loads up as glycogen, workout quality has continued to improved as well as astetics.
 
Dr Nick

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Thuesday 14/4 Day 58

Squat:
60kg@12
60kg@12
100kg@12
100kg@12
110kg@4

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

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

Notes.
Was a bit to tired but got this workout in anyway, weights felt light but the stamina was not there and i felt Dizzy when i pushed.
 
Dr Nick

Dr Nick

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Thursday 16/4 Day 60

Benchpress:
60kg@12
60kg@12
105kg@5
105kg@5
105kg@5
105kg@5

Incline benchpress:
70kg@10
70kg@8
70kg@8
75kg@5

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

Notes.
Bad sleep and some minor headache, good strength anyway and I got som sets in.
 
Dr Nick

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Sunday 19/4 Day 63

Chins:
bw@12
bw@10
bw@9 f
bw@12 f (Only part reps)
bw@6 f (Only part reps)

T-bar:
40kg@12
60kg@12
60kg@12
70kg@12
80kg@12

Hammer scott curls: *superset 1*
10kg@12
10kg@12
10kg@12

lower back raises: *superset 1*
bw@12
bw@12
bw@12

Dumbbell shrugs: *superset 2*
25kg@25
25kg@25
25kg@25

Situps on a situp pad: *superset 2*
5kg@15
5kg@12
5kg@12

Notes.
Not bad, not very good, I will need to take a break from chins as it hurts my left elbow to much.
 
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Dr Nick

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Monday 20/4 Day 64

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

Notes.
Not sure really what is going on but my stomache has acted up a bit the last few Days, it feels bloated.
 
Dr Nick

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Thuesday 21/4 Day 65

Benchpress:
60kg@12
60kg@12
105kg@5
105kg@5
105kg@5
110kg@3
110kg@3
115kg@1
120kg@1

Incline benchpress:
70kg@10
75kg@8
75kg@6
80kg@4

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

Kickbacks:
10kg@12
10kg@12
10kg@12

Side raises:
10kg@12
10kg@12
10kg@12

Dips:
bw@10
bw@6

Notes.
Felt good but started weak but then it picked up and I managed some good lifts and managed to benchpress 120kg which was a long time ago I did the last time.
 
Dr Nick

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Thursday 23/4 Day 67

Squat:
60kg@12
60kg@12
110kg@8
110kg@8
110kg@8
115kg@8

Standing dumbbell raises for calfs: *superset*
28kg@20
28kg@20
28kg@20
33kg@20

laying down leg lifts for abs: *superset*
bw@20
bw@20
bw@20
bw@20

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

Notes.
A very good workout, weights can go up if i let them, need to take care of my bad right knee but good anyway.
 
Dr Nick

Dr Nick

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Saturday 25/4 Day 69

Dumbbell curls (Both arms simultaneasly):
12,5kg@12
12,5kg@12
25kg@8
25kg@8
25kg@8
25kg@8

Ez barbbell curls:
42kg@10
42kg@10
42kg@10
52kg@6

Scullcrusher:
27kg@12
27kg@12
32kg@12
37kg@8

Kickbacks:
10kg@15
10kg@15
10kg@20

Dips:
bw@10
bw@9
bw@6

Notes.
A great arm workout and after that a hijking walk in the hills.
 
Dr Nick

Dr Nick

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Sunday 26/4 Day 70

Seated shoulderpresses barbbell:
40kg@12
40kg@12
40kg@12
50kg@4
50kg@3

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

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

DBarbbellshrugs:
70kg@20
70kg@20
70kg@20

Front lifts with dumbbells:
10kg@12
10kg@14
10kg@12

Notes:
Good workout.
 
Dr Nick

Dr Nick

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Thuesday 28/4 Day 72

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

Deadlift with X bar:
70kg@12
70kg@12
70kg@12

Hammer curls:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@8

Situps on a situp pad:
5kg@12
5kg@12
5kg@12

Notes.
Have had a stint of fever so took it easy.
 
Dr Nick

Dr Nick

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Wednesday 29/4 Day 73

Benchpress:
60kg@12
60kg@12
110kg@5 f
110kg@3
110kg@3
110kg@3
110kg@3
120kg@1
125kg@1

Incline benchpress:
80kg@6
80kg@6
80kg@5
90kg@2

Scullcrushers with dumbbells:
17,5kg@8
17,5kg@8
17,5kg@8

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

Shrugbarbbell:
70kg@20
70kg@20
70kg220

Notes.
A bit worn but a good workout. First time in a very lonmg time I managed 125kg in bench.
 
Dr Nick

Dr Nick

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Thursday 30/4 Day 74

Weight: 87,5kg (+0,5kg, total -2,7kg)
Waist: 96,5cm (96,5cm, total -4,5cm)
 
Dr Nick

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Friday 1/5 Day 75

One arm dumbbell scott curl:
10kg@12
10kg@12
12,5kg@12
12,5kg@12
17,5kg@7
17,5kg@7 f

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

Pushdowns:
40kg@12
40kg@12
40kg@12
40kg@12

Cablecrunch:
40kg@12
40kg@12
40kg@12
40kg@12

One arm dumbbell extensions:
12,5kg@12
17,5kg@9
17,5kg@10

Notes.
Good workout, a bit long but good.
 
Dr Nick

Dr Nick

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Saturday 3/5 Day 77

Deadlifts:
70kg@12
110kg@8
110kg@8
110kg@8
140kg@2
170kg@1

Hex barbbell rows:
70kg@12
70kg@12
70kg@12
90kg@12
100kg@12

Lower back raises: *superset*
bw@12
bw@12
bw@12

Hex barbbell shrugs: *superset*
100kg@15
100kg@20
100kg@20

Hammer curls:
10kg@15
10kg@15
17,5kg@15

Notes.
Great workout, havent done any deads in a long time but 170kg Went up easy and it was fun to try to do RWs with the hex barbbell, never done that Before, it felt better than it loocked.
 
Dr Nick

Dr Nick

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Monday 4/5 Day 78

Weight: 87,8kg (+0,3kg, total -2,4kg)
Waist: 96cm (-0,5cm, total -5cm)

Notes.
Good progress, my shirts now fit alot better around my waist and strength is coming along fine.
 
Dr Nick

Dr Nick

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Thuesday 5/5 Day 79

Seated barbbell presses:
20kg@12
40kg@12
40kg@12
50kg@10
60kg@5
70kg@2

Seated hexbarbbell presses:
60kg@2
60kg@4
60kg@4

Dumbbell side raises:
17,5kg@12
17,5kg@12
17,5kg@12
20kg@10

Situps on a situp pad:
10kg@12
10kg@12
10kg@12
10kg@12

bent over side raises dumbbells:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Tried some new Hexbar presses, felt good but it was difficult to use the hex bar practically in the rack.
 
Dr Nick

Dr Nick

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Thursday 7/5 Day 81

Squats:
70kg@12
70kg@12
110kg@12
130kg@8
150kg@4
170kg@1
170kg@1
175kg@1

Single leg calf raises with dumbbell:
33kg@20
33kg@20
33kg@20
33kg@20

laying down leg lifts:
4kg@15
4kg@15
4kg@15
4kg@15

Notes.
Great squat strength today!
 
Dr Nick

Dr Nick

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Saturday 9/5 Day 83

Benchpress:
60kg@12
60kg@12
100kg@9 f
100kg@8 f
100kg@7
120kg@1
120kg@1
130kg@1 f (Nope, to Heavy)

Incline benchpress:
80kg@6
70kg@8
70kg@6
90kg@2 f

Hex barbbell shrugs: *superset*
100kg@20
120kg@20
120kg@20

Kickbacks: *superset*
10kg@12
10kg@10
12,5kg@12

Notes.
Good workout, was very energetic but kind of ruined it with the going to fail in the first sets in bench and then I had to hurry up and got stressed becouse of family tasks.
 
Dr Nick

Dr Nick

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Sunday 10/5 Day 84

Deadlifts:
110kg@8
110kg@8
110kg@8
140kg@6
170kg@2
200kg@1

Tbar rows: (Dont Count the bar)
65kg@12
65kg@12
65kg@12
80kg@12

Hex barbbell rows:
70kg@12
70kg@12
70kg@12
100kg@10
120kg@4

Hammercurls: *superset*
17,5kg@12
17,5kg@12
20kg@9
20kg@8

Back raises: *superset*
10kg@8

Notes.
A very good workout, it really feels like I have taken it up a level.
Now there will be 1-2 Days break to recover.
 
Dr Nick

Dr Nick

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Monday 11/5 Day 85

Weight: 88,2kg (+0,4kg, total -2,0kg)
Waist: 95cm (-1cm, total -6cm)
 
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Dr Nick

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Thuesday 12/5 Day 86

Benchpress:
40kg@12
40kg@12
60kg@10
80kg@6
100kg@10 f
120kg@1
125kg@1
130kg@1 f

Incline benchpress:
70kg@11
70kg@10
70kg@11
90kg@3
90kg@3

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

Situps on a situp pad: *superset*
5kg@15
5kg@15
5kg@15

Hex barbbell shrugs:
100kg@20
100kg@20
100kg@20

Notes.
I really really need to take some rest Days now.
 
Dr Nick

Dr Nick

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Thursday 14/5 Day 88

Dumbbellcurls: (Both at the same time)
10kg@12
10kg@12
25kg@10
25kg@10
25kg@10
30kg@4 f (Swinging for the fences)

Dumbbellscott curls:
12,5kg@12
12,5kg@7
12,5kg@7
17,5kg@3 f

dumbbell triceps extensions: (One arm at the time)
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@7

laying down leg raises: *superset*
4kg@12
4kg@12
4kg@12
4kg@12

dips: *superset*
4kg@12
4kg@12

Notes.
Was going to take Another rest day but... was a bit to tired to fullfill triceps but anyway.
 
Dr Nick

Dr Nick

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Saturday 16/5 Day 90

Squat:
60kg@12
60kg@12
110kg@12
150kg@4
150kg@4
150kg@4
160kg@2
177,5kg@1

Standing calfraises with one dumbbell:
30kg@15
30kg@15
30kg@15
30kg@20
30kg@15

Situps on a situp pad:
5kg@15
5kg@15
5kg@15
5kg@15

laing down leg raises:
bw@15
bw@15
bw@15

Notes.
Good strength but tired and more weight would not have worked.
 
Dr Nick

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Monday 18/5 Day 92

Weight: 88,4kg (+0,2kg, total -1,8kg)
Waist: 94,5cm (-0,5cm, total -6,5cm)
 
Dr Nick

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Thuesday 19/5 Day 93

Narrow grip benchpress:
40kg@12
40kg@12
60kg@12
70kg@12
80kg@9

Triceps one arm dumbbell extensions:
17,5kg@6
17,5kg@7
17,5kg@7
20kg@4

bent over side raises: *superset*
17,5kg@12
17,5kg@12
20kg@12

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

Notes.
Very very tired, appetite is very low but energy levels are starting to show the low calorie intake.
 
Dr Nick

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Wednesday 20/5 Day 94

Deadlift:
110kg@12
110kg@12
110kg@12

Hammer curls:
17,5kg@12
17,5kg@12
20kg@12
25kg@12

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

dumbbell shrugs:
30kg@20
30kg@20
30kg@20

dumbbell rows:
30kg@12

Notes.
To tired.
 
Dr Nick

Dr Nick

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Thursday 21/5 Day 95

Weight: 88,3kg (-0,1kg, total -1,9kg)
Waist: 94cm (-0,5cm, total -7cm)
 
Dr Nick

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Saturday 23/5 Day 97

Benchpress:
60kg@12
60kg@12
100kg@9
100kg@6
100kg@5
110kg@2
115kg@1

Incline bencpress:
80kg@7
80kg@6
80kg@4
95kg@2 f

Seated dumbbell press for front delts:
25kg@11
30kg@7
30kg@5

leing down leg lifts:
4kg@15
4kg@15
4kg@15

dumbbell shrugs:
30kg@20
30kg@20
30kg@20

Kick backs:
10kg@15
10kg@15
10kg@15

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

Notes.
Decent workout, one step up vs the recent workouts.
 
Dr Nick

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Sunday 24/5 Day 98

Deadlifts:
110kg@8
110kg@8
110kg@8
140kg@6
170kg@4
210kg@1 f (Could not even get the barbbell from the floor)

Tbar rows: (Not counting the weight of the bar)
60kg@12
60kg@12
60kg@12
80kg@12
80kg@12

dumbbell rows:
30kg@12
30kg@12
30kg@12

Hammer curls:
20kg@12
20kg@12
20kg@12

Notes.
A bit disapointed that 210kg didnt work oterwise I got good Contact.
 
Dr Nick

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Monday 25/5 Day 99

Weight: 89,2kg (+0,9kg, total -1,0kg)
Waist: 94,5cm (+0,5cm, total -6,5cm)
 
Dr Nick

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Monday 25/5 Day 99

dumbbell scottcurls:
10kg@12
10kg@12
17,5kg@10
17,5kg@10
17,5kg@10
17,5kg@8
20kg@4 f

Ez barbbell curls:
47kg@8
47kg@8
47kg@8
52kg@4

Cable Crunch: *superset*
40kg@12
40kg@12
40kg@12

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

Notes.
Tired but got a good biceps workout in.
 
Dr Nick

Dr Nick

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Wednesday 27/5 Day 101

Squat:
70kg@12
70kg@12
140kg@8
160kg@4
160kg@4
170kg@1
180kg@1
190kg@1

dumbbell calf raises:
30kg@15
30kg@15
30kg@15
30kg@15

Situps on a situp pad:
5kg@15
5kg@15
5kg@15
5kg@15

Notes.
Great great workout, strength was Amazing, only 10kg from my personal record in squats ever!
Good energy even if I need to work on the stamina.
 
Dr Nick

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Friday 29/5 Day 103

Benchpress:
60kg@12
60kg@12
110kg@6
110kg@5
110kg@6
110kg@5

Incline benchpress:
80kg@6
80kg@8
80kg@7 f
80kg@6 f

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

bent over side raises for rear delts:
12,5kg@20
12,5kg@17
12,5kg@14

Kick backs:
10kg@12
10kg@12
10kg@12

Laying down leg raises:
4kg@15
4kg@15
4kg@15

Dumbbel shrugs: *superset*
30kg@20
30kg@20
30kg220

Side raises with dumbbells: *superset*
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Great workout.
 
Dr Nick

Dr Nick

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Sunday 31/5 Day 105

Dumbbell curls. both simultaneusly:
10kg@12
10kg@12
20kg@12
20kg@12
25kg@10
30kg@4 (To Heavy, will just hurt myself)

Ez barbbell curls:
37kg@12
47kg@12
57kg@6 (To Heavy, will just risk getting inflamations)

Triceps extensions with one arm/one dumbbell:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@10
17,5kg@10

Pushdowns:
40kg@10
40kg@10
40kg@10

Cablecrunch:
40kg@12
40kg@12
40kg@12 + adjusting the bench and made 4 extra reps

Notes.
Good workout, might have gone a bit to Heavy so I hope my arms can stay away from inflamations and similar.
 
Dr Nick

Dr Nick

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Monday 1/6 Day 106

Weight: 86,8kg (-2,4kg, total -3,4kg)
Waist: 93cm (-1,5cm, total -8cm)
 
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Dr Nick

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Thuesday 2/6 Day 107

Chins:
bw@10
bw@10
bw@10
bw@10 f

T-barbbell rows: (not counting the bar weight)
60kg@12
60kg@12
60kg@12
80kg@10

Hex barbbell rows: (I do Count the hex bar weight) *superset*
70kg@12
70kg@12
70kg@12
80kg@12

Back raises: *superset*
bw@15
bw@15
bw@15

Hammer curls: *superset2*
10kg@15
10kg@15
10kg@15

leg lifts: *superset2*
bw@15
bw@15
bw@15

Notes.
Not to bad, a bit stressfull Quick workout but got the job done.
 
Dr Nick

Dr Nick

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Wednesday 3/6 Day 108

Bent over side raises:
12,5kg@12
12,5kg@12
17,5kg@12
17,5kg@15
20kg@12

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

Seated dumbbell press:
30kg@8
30kg@8
30kg@11 f

Hex bar shrugs:
90kg@20
90kg@25
90kg@25

Notes.
Good workout.
 
Dr Nick

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Thursday 4/6 Day 109

Squats:
70kg@12
70kg@12
120kg@8
160kg@4
180kg@1
190kg@1
205kg@1 f (New PR attempt)
205kg@1 f (New PR attempt)

Standing calfes raises with one dumbbell: *superset*
30kg@15
30kg@15
30kg@15
30kg@15
30kg@15
30kg@15

Situps on a situp pad: *superset*
10kg@15
10kg@15
10kg@15
10kg@15
10kg@15
10kg@15

Notes.
Wanted to try for the first time 205kg in squats, not a chanse to make it, need more practice.
 
Dr Nick

Dr Nick

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Saturday 6/6 Day 111

Benchpress:
60kg@12
60kg@12
110kg@6
110kg@4
110kg@4
115kg@3
120kg@1

Incline benchpress:
80kg@8
80kg@5 f
70kg@6
70kg@5
70kg@6

Kickbacks, both arms at the same time: *superset*
10kg@15
10kg@15
10kg@15
12,5kg@12

laying down leg lifts: *superset*
bw@15
bw@15
bw@15
bw@15

Notes.
Did the workout a bit early in the day which is never optimal for me, strength and stamina was a bit down but I suspect that I have lost some water from a warm night and I am cutting.
 
Dr Nick

Dr Nick

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Sunday 7/6 Day 112

Scottcurls with one dumbbell:
10kg@20
10kg@15
10kg@15
12,5kg@15
17,5kg@9 f

Ez barbbell curls:
37kg@12
37kg@12
37kg@9
42kg@6

Bent over side raises:
10kg@20
10kg@17
10kg@17

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

Side raises: *superset*
10kg@12
10kg@12
10kg@15

Notes.
It was meant at a rest day today but got good Company so snuck an Little workout in.
 
Dr Nick

Dr Nick

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Monday 8/6 Day 113

Weight: 87kg (+0,2kg, total -3,2kg)
Waist: 92,5cm (-0,5cm, total -8,5cm)
 
Last edited:
Dr Nick

Dr Nick

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Monday 8/6 Day 113

Barbbellrows: (not counting the bar)
40kg@20
60kg@20
60kg@20
80kg@18
80kg@15

T-bar rows: (Not counting the bar)
40kg@20
40kg@20
40kg@20
60kg@20
60kg@20

Hex bar rows: (Counting the bar)
70kg@15
70kg@15
70kg@16

Hex bar shrugs: (Counting the bar)
70kg@25
70kg@25
70kg@25

Dumbbell rows:
30kg@6

Notes.
Wanted to go high in reps, felt great and I had great energy.
 
Last edited:
Dr Nick

Dr Nick

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Wednesday 10/6 Day 115

Benchpress:
65kg@20
65kg@20
65kg@20

Incline benchpress:
55kg@15
55kg@14 f
55kg@14

dumbbell flyes: *superset*
10kg@12
10kg@15
10kg@15

dumbbell extensions one arm and one dumbbell: *superset*
12,5kg@10
12,5kg@14
12,5kg@10

Dips:
bw@6
bw@10
bw@8 f

Notes.
Felt good.
 
Dr Nick

Dr Nick

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Thursday 11/6 Day 116

Squat:
70kg@12
70kg@12
120kg@8
120kg@8
160kg@4
180kg@1 f (Blood vessel bursted in my noose!)
100kg@12

dumbbell calf raises:
30kg@15
30kg@15
30kg@15
30kg@15

Cable crunches:
40kg@15
40kg@15
40kg@15

situps on a situp pad:
5kg@10
5kg@10
5kg@10

Notes.
Body weight and fat is going down, shape is improving but strength is going down, well its a compromise.
Fun workout with the best of person.
 
Dr Nick

Dr Nick

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Friday 12/6 Day 117

Chins:
bw@12
bw@8
bw@8
bw@8

T-Bar: (Not counting the bar)
50kg@12
50kg@12
60kg@12
70kg@12
70kg@12

Hex bar rows:
70kg@12
70kg@12
80kg@12
90kg@12

Hammercurls:
12,5kg@12
12,5kg@12
17,5kg@12
17,5kg@12

Hex bar shrugs:
90kg@20
90kg@20
90kg@20

Straight barbbell curls:
20kg@12
20kg@12
20kg@12

Notes.
A bit worn now here and there, rest tomorrow.
 

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