Dr Nicks workout journal - The next chapter

Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Sunday 14/6 Day 119

Benchpress:
60kg@12
60kg@12
110kg@5
100kg@8
100kg@6
100kg@6

Incline benchpress:
70kg@10
70kg@8
70kg@8 f
70kg@7 f

Seated dumbbell shoulder presses:
30kg@4 f
20kg@10
20kg@10

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

Flat leg lifts: *superset*
bw@15
bw@15
bw@15

Notes.
Strength is going down but so are fat and bw weight.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 15/6 Day 120

Weight: 86,6kg (-0,4kg, total -3,6kg)
Waist: 92cm (-0,5cm, total -9cm)
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thuesday 16/6 Day 121

Dumbbell curls, both arms simultaneusly:
12,5kg@12
12,5kg@12
20kg@12
20kg@12
25kg@8
25kg@8

Scottcurl dumbbell:
12,5kg@12
12,5kg@10
17,5kg@3
17,5kg@3

narrow grip benchpress:
50kg@12
50kg@12
60kg@12
70kg@9
80kg@4

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

Kick backs, both arms simultaneusly: *superset*
12,5kg@12
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Strength is a bit down but narrow grip bench felt nice and overall good workout.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Friday 19/6 Day 124

Weight: 85,7kg (-0,9kg, total -4,2kg)
Waist: 91cm (-1cm, total -10cm)
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Sunday 21/6 Day 126

Latspull:
40kg@12
55kg@12
55kg@12
55kg@12
55kg@12
70kg@12

Barbbell rows:
70kg@12
70kg@12
70kg@12
100kg@10

Dumbbell rows: *superset*
20kg@12
20kg@15
25kg@12
25kg@12

Calf raises: *superset*
bw@20
bw@20
bw@20
bw@20

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

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

bent over side raises:
10kg@12
10kg@12
10kg@12

Notes.
Started of the morning with a powerwalk of 1h and 14 minutes then straight to this gym workout, nice start of the day.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 22/6 Day 127

Weight: 86,7kg (+1kg, total -3,2kg)
Waist: 92,5cm (+1,5cm, total 8,5cm)
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thuesday 23/6 Day 128

Benchpress:
70kg@12
70kg@12
100kg@8
100kg@8 f
100kg@7 f
130kg@1 f
105kg@5
105kg@4

Incline benchpress:
60kg@9
60kg@6
60kg@5
70kg@2

dumbbell extensions one arm and one dumbbell at the time:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@3

situps on a situps pad: *superset*
bw@15
bw@15
bw@12

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

Hex bar shrugs:
90kg220

Notes.
Good workout, good feeling and mood.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Wednesday 24/6 Day 129

Scott curls one dumbbell:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@8 f
17,5kg@8 f

Straight barbbell curls:
40kg@1140kg@10
40kg@9
45kg@8 f

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

Dips:
bw@8
bw@8
bw@9 f

Kickbacks
2 sets

Notes.
Short and good workout.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thursday 25/6 Day 130

Seated front delts shoulder dumbbell presses:
20kg@12
20kg@12
25kg@12
30kg@7

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

Side raises:
10kg@12
10kg@12
10kg@12
17,5kg@8 f

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

Notes.
A late workout after bath and lots of sun, Went pretty good anyway.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Friday 26/6 Day 131

Squats:
70kg@12
70kg@12
70kg@12
120kg@6
120kg@6
120kg@8 (Put on belt)

Standing calf raises:
30kg@15
25kg@20
25kg@20

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

Notes.
Still soore in my legs and stiff, took it easy with the weights but it was Heavy anyway.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Sunday 28/6 Day 133

Latpull:
40kg@12
40kg@12
40kg@12
60kg@12
60kg@12
65kg@12
65kg@12

barbbell rows:
50kg@12
50kg@12
70kg@12
70kg@12
90kg@12
110kg@7

dumbbell rows: (On an incline bench, both arms at the same time)
20kg@15
20kg@15
25kg@15
30kg@15

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

dumbbell shrugs:
30kg@20
30kg@20
30kg220

Notes.
Great workout, felt good and nice with the best Company.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 29/6 Day 134

Weight: 85kg (-1,7kg, total -4,9kg)
Waist: 91,5cm (-1cm, total 9,5cm)
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 29/6 Day 134

Roman chair:
bw@15
bw@15
bw@15
bw@15
4kg@12

laying down leg lifts:
bw@12
bw@15
bw@15
bw@15

Standing calf raises:
bw@25
bw@25
bw@25
bw@25

situps on a situp pad:
bw@15
bw@12 f
bw@15
bw@12

Notes.
Extra workout.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thuesday 30/6 Day 135

Benchpress:
60kg@12
60kg@12
100kg@8
100kg@6
100kg@6
110kg@2
115kg@2

Incline benchpress: (Didnt manage to set it up as good)
70kg@6
70kg@6
70kg@5
80kg@4

Incline dumbbell press:
20kg@9
25kg@8
30kg@6 f

Scullcrushers:
27kg@12
37kg@6
37kg@6

Side raises:
12,5kg@12
12,5kg@12
17,5kg@9
17,5kg@8

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

Dumbbell shrugs: *superset*
30kg@20
30kg@20
30kg@25

Notes.
Very good workout, felt great, great Contact. The best Company.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thursday 2/7 Day 137

dumbbell curls standing, both arms:
12,5kg@12
12,5kg@12
20kg@12
20kg@12
25kg@8

Ez bar curls:
42kg@12
47kg@9
47kg@9 f
47kg@10

dumbbell scottcurls:
12,5kg@6 f
12,5kg@6 f
12,5kg@7 f

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

dumbbell triceps exte4nsions one arm:
12,5kg@15
12,5kg@15
12,5kg@15

Dips.
bw@9
bw@6
bw@7

Notes.
A bit stressed and tired but got it in.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Sunday 5/7 Day 140

Latpull:
50kg@15
50kg@15
50kg@15
65kg@9 f
70kg@10
70kg@9

barbbell rows:
60kg@16
90kg@12
90kg@12
90kg@12

Incline bench dumbbell rows both arms at the same time:
30kg@12
30kg@12
30kg@15
30kg@15

Hex bar deadlifts:
100kg@8
100kg@8
100kg@8
120kg@8

Hammer curls:
20kg@12
20kg@12
20kg@12
25kg@8

Notes.
DIet has been of friday(partying with extra food and alkohol, saturday candy, and today there will be some candy but tomorrow the diet will be on again then we will see how far I stretch it, now I am on vacation so I will not be that strict and form in great.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 6/7 Day 141

Weight: 84,5kg (-0,5kg, total -5,4kg)
Waist: 91cm (-0,5cm, total -10cm)
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thuesday 7/7 Day 142

Benchpress:
70kg@12
70kg@12
100kg@10
100kg@8
100kg@8
110kg@4
115kg@3 f
120kg@1
125kg@1
130kg@1 FAIL
127,5kg@1 (Went up in ultra rapid)

Incline benchpress:
60kg@9
60kg@6
60kg@6

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

Hex bar shrugs:
110kg@20
110kg@20
110kg@20

Kick backs:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Good workout and added several reps and also managed to go heavier than in a long time but I pushed hard and developed headache at the end of the workout. Dont Think I drank enough water.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Wednesday 8/7 Day 143

Squat:
70kg@12
70kg@12
70kg@12
100kg@12
130kg@2

Cable Crunch:
25kg@20
25kg@20
25kg@20
25kg@20
35kg@20

side raises:
12,5kg@15
12,5kg@15
12,5kg@15

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

Roman chair:
bw@12
bw@12
bw@12

Notes.
Felt strong but very Little drive.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Friday 10/7 Day 145

Ez-bar curls:
27kg@12
27kg@12
47kg@6
47kg@6
47kg@6
57kg@6
57kg@6
57kg@8

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

Dips:
bw@8

Notes.
Bad energy, felt strong but finished it quickly after gotten interupted with phone calls a few times.
Not sure if I have aborted the cut or not, have not kept my diet for two stright Days.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Sunday 12/7 Day 147

Benchpress:
70kg@12
70kg@12
110kg@4
110kg@4
110kg@4
110kg@4
120kg@1
130kg@1 fail

Incline benchpress:
60kg@11
60kg@8
60kg@10

Narrow grip benchpress:
60kg@6
60kg@5
60kg@6

kick backs:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@12

Notes.
Back to the diet today, felt a bit nasues during workout, could have been becouse of the last few Days extra food.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 13/7 Day 148

Weight: 85,4kg (+0,9kg, total -4,5kg)
Waist: 91cm (+-0,0cm, total -10cm)
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thuesday 14/7 Day 149

Latpull:
50kg@12
50kg@12
65kg@6
65kg@12
65kg@12

barbbell rows:
60kg@15
60kg@15
60kg@15
60kg@15

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

Hammercurls:
20kg@12
20kg@12
20kg@12

scott hammer curls:
12,5kg@12
12,5kg@12
12,5kg@11 f

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

Notes.
Not the best "go" in this workout but got some done anyway.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Wednesday 15/7 Day 150

Bent over side raises:
12,5kg@12
12,5kg@12
17,5kg@12
17,5kg@12
20kg@10

rear delts rows:
60kg@12
60kg@12
60kg@12

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

incline dumbbel rows both arms at the same time:
30kg@15
30kg@15
30kg@15

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

hex bar shrugs: *superset*
110kg@20
110kg@20
110kg@20
110kg@20

laying leg lifts:
bw@20
bw@20
bw@20

rotator cuffs:
4kg@20
4kg@20
4kg@20

Notes.
Good workout.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thursday 16/7 Day 151

Squat:
70kg@12
70kg@12
70kg@12
150kg@2
150kg@2
150kg@2
160kg@1

Standing calf raises:
30kg@12
30kg@12
30kg@12
30kg@12

Notes.
My back is not strong enough, I need deadlifts to strengthen it to be able to squat heavier.
 
Last edited:
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Friday 17/7 Day 152

deadlifts:
70kg@12
70kg@12
150kg@2
150kg@2
150kg@2
200kg@1
210kg@1

Cable rows:
70@12
70@12
70@12
90@12

hammer scott curls:
11kg@12
11kg@12
11kg@12
13,5kg@12
16kg@8 f

Cable Crunch:
60@20
65@20
65@20
65@20

dumbbell shrugs:
42kg@20
42kg@20
42kg@20

laying leg lifts:
bw@15
bw@15
bw@15

Notes.
Went to the gym today instead of working out at home, felt good and happy that 210kg in deadlift Went up.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Saturday 18/7 Day 153

Benchpress:
70kg@12
70kg@12
110kg@6
110kg@7
110kg@6
120kg@2

Cablecross standing on my knees pulling from below and up:
20@15
30@15
40@15
50@10

scullcrushers with dumbbells:
16kg@12
16kg@12
16kg@12
18,5kg@6

pushdowns:
70@12
80@11
80@9

Notes.
Went to the local gym today, nice change, felt good and a got a good workout in. Perhaps time to take a rest day after having workedout five Days in a row.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Sunday 19/7 Day 154

Squats:
60kg@12
60kg@12
120kg@6
160kg@1
180kg@1
190kg@1
202,5kg@1 FAIL (NO PR YET!)

Seated leg kicks in machine:
70@12
70@12
70@12
90@12

back side of the tigh in machine:
50@8
50@8
50@8
60@6

Cable Crunch:
60@20
60@20
60@20
70@20

Standing calf raises in machine:
90@15
110@15
120@15
140@20

Notes.
Another workout at the gym, felt great but stil not able to go above 200kg in squats, it is however really really Close!
Must take a rest day or two, have been at it 6 Days in a row now.
But it feels good, no injuries.
 
Last edited:
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 20/7 Day 154

Weight: 88,2kg (+2,8kg, total -1,7kg)
Waist: 91,5cm (+0,5cm, total -9,5cm)
 
Last edited:
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thuesday 21/7 Day 155

Ez-bar curls:
42kg@12
42kg@12
42kg@12

Seated incline dumbbell curls:
12,5kg@12
12,5kg@12
12,5kg@12

Scullcrushers:
37kg@12
37kg@12
37kg@10

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

kick backs:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Felt really work around my arm joints, took it easy.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Wednesday 22/7 Day 156

Deadlifts:
70kg@8
70kg@8
110kg@8
110kg@8
170kg@1
220kg@1 FAIL (liftet from the ground but I couldnt do it)

Latpulls:
70@12
70@12
70@12

Cable rows:
70@20
70@20
70@20

Abmachine:
45@15
45@15
45@15

Incline seated hammercurls:
11kg@12
11kg@12
11kg@12

laying leg lifts:
bw@12
bw@12
bw@12

Notes.
Got some pain in both biceps/joints, hope its not inflamation.
 
Last edited:
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thursday 23/7 Day 157

Benchpress:
60kg@10
60kg@11
80kg@6
100kg@3
120kg@1
120kg@1
130kg@1 (Yes)

Pecdec:
52@15
66@15
73@15
79@12
86@10

Crossfit five rounds:
Militaray press x 5
Standing calf raises: x5

Dumbbell shrugs:
45kg@20
45kg@20
45kg@20

Notes.
Got some excellent coaching, telling me exactly what weight to use and more and then 130kg Went up fairly easy. Happy about that.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Friday 24/7 Day 158

Squats:
70kg@8
70kg@8
110kg@8
150kg@1
190kg@1 FAIL
160kg@1
170kg@1
180kg@1 FAIL

Seated legextensions backside tighs:
40@12
40@12
40@10 f

Standing calf raises in machine:
150@15
150@15
150@15

Leg extensions:
80@12
80@12
80@12
90@12

seated calf raises:
40kg@15
40kg@15
50kg@15
50kg@15
50kg@20

Cable Crunch:
60@20
60@20
60@20
70@20
70@20

Notes.
A bit disapointed that I wasnt stronger in squats but i am now in a desperate need to of break, minimum two Days.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Sunday 26/7 Day 160

Latpull:
40kg@12
40kg@12
55kg@12
55kg@12
55kg@12
65kg@12

Close grip latpulls:
55kg@12
55kg@12
55kg@12

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

delts side raises: *superset1*
10kg@12
10kg@12
10kg@12

hammercurls: *superset1*
10kg@12
10kg@12
10kg@12

situps on a situp pad: *superset2*
bw@15
bw@15
bw@15

dumbbell shrugs: *superset2*
30kg@25
30kg@25
30kg@25

Some dumbbell row tests:
20kg@15

Notes.
Home workout, not the best but I got some lifting in atleast.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 27/7 Day 161

Weight: 88,5kg (+0,3kg, total -1,4kg)
Waist: 92cm (+0,5cm, total -9cm)
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 27/7 Day 161

Ez-bar curls:
27kg@12
27kg@12
37kg@12
57kg@6
57kg@6

scottcurls with one dumbbell:
17,5kg@6
17,5kg@6 f
17,5kg@6 f
20kg@4 f

scullcruschers:
32kg@12
32kg@12
42kg@10
42kg@8

Kick backs:
12,5kg@12
12,5kg@12
12,5kg@15
12,5kg@12

seated military press with no back support behind the head:
30kg@12
30kg@12
30kg@10

Notes.
Got a workout in today, the plan is to rest tomorrow.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Wednesday 29/7 Day 163

Traidmill:
6 minutes walking, jogging and running

Squats:
70kg@12
70kg@12
110kg@8
150kg@4
170kg@1
190kg@1
200,5kg@1 FAIL

backside tigh curls in machine:
40@12
40@12
50@9
50@9

Standing calfes: in machine:
120@20
140@15
140@15
140@15

Upper seated tigh extensions in machine: *superset1*
80@12
80@12
80@12

Cable crunch: *superset1*
35@12
40@12
40@12
40@12

Leg press in machine: *superset2*
100kg@12
100kg@12
100kg@12

Ab machine: *superset2*
45@12
45@12
45@12

Notes.
I really really wanted to break a new PR by moving pas 200kg but it dosnt work, it would be very wise to let it go now and easy up on the weights. With that said this was the best leg workout in years I think, really had problems staggering away from the gym afterwards and the stiffness has really kicked in.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Friday 31/7 Day 165

barbellrows:
40kg@12
40kg@12
70kg@12
80kg@12
90kg@12

T-Bar:
50kg@12
50kg@12
70kg@12
75kg@12
75kg@12 f

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

Hammer curls:
12,5kg@15
12,5kg@15
12,5kg@15
17,5kg@6

Notes.
Record early workout in becouse of lack of sleep.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Saturday 01/8 Day 166

Benchpress:
60kg@12
60kg@12
10kkg@7
100kg@7
110kg@3
110kg@3

Incline benchpress:
60kg@10
70kg@7
70kg@6
80kg@3

dumbbell one arm triceps extensions:
12,5kg@10
12,5kg@10
12,5kg@10

ez bar pull to jaw for delts:
27kg@12
27kg@12
27kg@12

hex bar shrugs:
100kg@20
100kg@20
100kg@20

dumbbell front raises both arms at the same time:
10kg@12
10kg@12
10kg@12

Notes.
My elbows hurt during benchpresses, Think I need to take it easy for a while.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thursday 6/8 Day 171

Squats:
70kg@8
70kg@8
110kg@8
110kg@8
160kg@2

Hexbar deadlifts:
100kg@8
100kg@8
130kg@8
130kg@8
150kg@8

Situps on a situp pad: *superset*
bw@15
bw@15
bw@12
5kg@8

standing calf raises: *superset*
bw@20
bw@20
bw@20
20kg@15

Notes.
Wanted to do more but a fter a full day with "musts" I was to tired.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Saturday 15/8 Day 180

Latpull:
50@12
70@12
70@12
80@10

Cable rows:
70@12
70@12
70@12
90@12

machine rows:
60@12
60@12
60@12
70@12

hammer curls:
16kg@12
16kg@12
16kg@12
18,5kg@9

Cable Crunch:
55@15
60@15
60@15
65@15
65@15

dumbbell shrugs:
42kg@20
42kg@20
42kg@20

Notes.
Ok workout..
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Sunday 16/8 Day 181

benchpress:
60kg@12
60kg@12
100kg@10
100kg@7
100kg@5
110kg@2

Incline dumbbell press:
34kg@6
34kg@6
34kg@6
34kg@5

Cable cross standing on my knees pulling from below and up:
40@9
40@9
40@9

bent over side raises:
11kg@12
11kg@12
11kg@12
11kg@8

kick backs:
11kg@12
11kg@12
11kg@12
11kg@12

side raises in a machine:
15@15
20@12
30@12

ab machine:
50@12
60@12
70@12

Notes.
Didnt feel good, bad stomache becouse of fiber oats that I couldnt handle, do over and do it right.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thuesday 18/8 Day 183

Weight: 86kg (-2,5kg, total -3,9kg)
Waist: 90,5cm (-1,5cm, total -10,5cm)
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 24/8

Ez bar curls:
27kg@12
37kg@12
47kg@7
57kg@4

Seated incline dumbbell curls:
11kg@10
11kg@10
13,5kg@6

dumbbell scott curls:
11kg@12
11kg@12
13,5kg@4

hammer curls: *Superset*
11kg@12
16kg@12
16kg@12
21kg@6

scullcrushers:
27kg@12
37kg@12
47kg@7
52kg@4 f

Pushdowns:
70@12
75@12
80@8

one arm supinated handle push downs:
15@8
10@12
15@10

Dips machine:
100@15

forearm top part:
10kg@15
10kg@15

Notes.
A very very good arm workout, the best in a very long time.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thuesday 25/8

Squat:
60kg@6
60kg@6
100kg@6
100kg@6
140kg@4
160kg@2

Backside tigh in machine:
45@12
50@10
55@6

Leg extension machine:
70@12
80@12
90@12

Legpress:
100kg@12
100kg@12
100kg@12

Standing calf raises:
90@12
100@12
100@12
120@12

Cable Crunch:
70@12
70@12
70@12
85@12

Notes.
Great leg workout. Took it a bit easy with the squats.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Wednesday 26/8

Seated barbbell press with no back support:
40kg@12
40kg@12
60kg@6
65kg@6

decline dumbbell side raises:
12,5kg@12
17,5kg@12
20kg@8

Incline Side raises:
17,5kg@10
17,5kg@12
20kg@8

side raises:
17,5kg@10
17,5kg@10
17,5kg@10

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

hexbar shrugs:
120kg@12
120kg@15
120kg@20

Notes.
Good shoulder workout.
Notes.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Thursday 27/8

deadlifts not mixed grip and not with belt:
100kg@8
100kg@8
130kg@4
160kg@2

T-bar rows: (Not counting the weight of the bar)
40kg@12
40kg@12
55kg@12
70kg@12

laying leg raises: *superset*
bw@12
bw@12
bw@12

hammercurls: *superset*
12,5kg@12
12,5kg@12
17,5kg@12

Notes.
Not exactly the same energy like yestorday but got some exercisers in.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Saturday 29/8

Benchpress:
80kg@12
100kg@8
115kg@2
120kg@2

Incline dumbbell press:
34kg@9
38,5kg@3
40kg@4

cablecross standing on knees pulling upwards:
40@9
50@6
60@4

dumbbell shrugs: *superset*
50kg@12
50kg@12
50kg@12

dip machine seated: *superset*
90@12
100@12
110@12
125@12

ab machine *superset2*
50@15
60@12
70@12
80@12

standing calf raises: *superset2*
150@12
150@12
150@12

Notes.
Tried to keep breaks between sets very short and still increase weights between sets, high tempo and I was exausted after the workout.
 
Dr Nick

Dr Nick

Active member
Awards
1
  • Established
Monday 31/8

Chins:
bw@12
bw@10
bw@12

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

laying leg raises:
bw@12
bw@12
bw@12
bw@12

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

Similar threads


Top