Dr Nicks workout journal - The next chapter

Dr Nick

Dr Nick

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Thuesday 1/9

Weight: 84,6kg (-1,4kg, total -5,3kg)
Waist: 89cm (-1,5cm, total -12cm)

Last weigh-in done.
 
Dr Nick

Dr Nick

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Thuesday 8/9

Alternate dumbbell curls:
12,5kg@12
12,5kg@12
20kg@10
20kg@10
25kg@4

Ez bar curls, wide grip:
27kg@12
37kg@10
42kg@6

Hammer curls against the knee:
10kg@8
10kg@8
10kg@8

laying leg raises:
bw@12
bw@15
bw@15
bw@15

situps over situp pad:
bw@10
bw@12
bw@12

Notes.
First workout in a while, its a sign when there is spider web on my dumbbells.
 
Dr Nick

Dr Nick

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Wednesday 9/9

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

scullcrushers:
27kg@12
37kg@10
42kg@7

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

seated militarypress:
40kg@8
40kg@7
40kg@8
50kg@3

dumbbell frontlifts:
10kg@12
10kg@12
12,5kg@12

Notes.
Good workout, short rest pauses and high intensity.
 
Dr Nick

Dr Nick

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Sunday 13/9

Latpulls:
50kg@12
60kg@12
70kg@6

Chins:
bw@10
bw@8
bw@8

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

dumbbell rows on a incline bench, both arms:
30kg@12
30kg@12
30kg@15

hexbar rows:
100kg@6
100kg@6
100kg@10

Hammer curls, both arms at the same time:
12,5kg@12
17,5kg@12
17,5kg@12
20kg@9

Hexbar shrugs:
100kg@20
100kg@20
100kg@20

Notes.
Are struggling a bit with energy and motivation, this workout felt fine.
 
Dr Nick

Dr Nick

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Monday 14/9

Benchpress:
20kg@12
60kg@12
60kg@12
90kg@12
100kg@7
105kg@3

Incline benchpress:
60kg@10
65kg@9
70kg@6

dumbbell flyes:
10kg@12
12,5kg@12
17,5kg@6

Triceps extensions with a dumbbell, one arm at the time:
12,5kg@10
12,5kg@10
12,5kg@10

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

Notes.
Felt a bit sore since yestorday but overall a nice workout.
 
Dr Nick

Dr Nick

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Wednesday 16/9

Squat:
60kg@12
60kg@12
60kg@12
115kg@3

Standing calf raises with a dumbbell: *superset1
30kg@15
30kg@15
30kg@15

Laying leg raises: *superset1*
bw@12
bw@12
bw@12

seated calf raises: *superset2*
30kg@15
45kg@15
55kg@25

situps on a situp pad: *superset2*
bw@12
bw@12
bw@12

Notes.
Bad slepp last night but managed a workout anyway.
 
Dr Nick

Dr Nick

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Friday 18/9

dumbbell curls:
12,5kg@8
12,5kg@8
20kg@12
25kg@9
25kg@6

seated incline curls:
12,5kg@12
12,5kg@10
12,5kg@9

hammer curls:
17,5kg@10
17,5kg@10
17,5kg@10

dumbbell front lifts:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Not to bad workout.
 
Dr Nick

Dr Nick

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Monday 21/9

kick backs:
12,5kg@12
12,5kg@15
17,5kg@12

scull cruschers:
37kg@12
42kg@10
47kg@8 f

Dips:
bw@12
bw@12
bw@10 f

bent over side raises:
12,5kg@12
12,5kg@15
17,5kg@12

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

situps: *superset*
bw@15
bw@15
bw@12+3

Hexbar shrugs:
100kg@20
100kg@20
100kg@20

Notes.
Felt tired but managed a good workout anyway.
 
Dr Nick

Dr Nick

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Wednesday 23/9

barbbell rows:
70kg@12
80kg@12
95kg@12
105kg@6

T-bar rows:
70kg@12
80kg@12
90kg@12
100kg@12

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

hammer curls:
12,5kg@12
12,5kg@12
17,5kg@12

seated curls against the knee:
10kg@10
10kg@9
10kg@8

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

Notes.
Felt tired again and with low energy.
Used instant Oates in my pree shake.
 
Dr Nick

Dr Nick

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Friday 25/9

Benchpress:
60kg@12
60kg@12
95kg@10
100kg@7 f
105kg@4

incline benchpress:
65kg@12
70kg@7
75kg@5

dumbbell triceps extensions one arm:
12,5kg@12
12,5kg@12
17,5kg@5

pull to chest for mid delts with ez bar:
27kg@12
32kg@12
37kg@12

Notes.
Short workout, had to sort out laundry at the same time.
 
Dr Nick

Dr Nick

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Friday 2/10

Barbell squat:
60kg@12
60kg@12
60kg@12
120kg@6

Deadlifts (No mixed grip):
70kg@8
70kg@10
70kg@12
100kg@6

barbell calf raises:
30kg@12
30kg@12
30kg@12

situps:
bw@12
bw@12
bw@12

Notes.
Some light stuff.
 
Dr Nick

Dr Nick

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Saturday 3/10

Dumbbell curls:
10kg@12
10kg@12
12,5kg@12
20kg@10

EZ_Bar curls Close grip:
37kg@12
47kg@6
52kg@5

dumbbell preacher curls:
10kg@9
10kg@10
12,5kg@5

seated dumbbell presses:
20kg@12
25kg@12
30kg@3

chest pull with barbbell:
37kg@10
37kg@12
37kg@10

Standing dumbbell flyes:
10kg@10
10kg@10
10kg@10

Notes.
Good workout.
 
Dr Nick

Dr Nick

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Sunday 4/10

dumbbell kickbacks:
12,5kg@12
17,5kg@12
17,5kg@15

EZ_Bar scullcrusher:
37kg@12
47kg@9
52kg@6

Straight bar pushdown:
30kg@8
30kg@8
30kg@12

bent over dumbbell raises:
17,5kg@12
17,5kg@12
20kg@10

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

Notes.
Okey workout, a bit tired.
 
Dr Nick

Dr Nick

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Wednesday 7/10

Lat pulldown:
30kg@15
50kg@12
50kg@10
55kg@10
60kg@8

Chins:
bw@6
bw@6
bw@6

T-bar rows:
50kg@12
60kg@12
70kg@12

Hex bar rows:
70kg@12
70kg@15
90kg@12

Seated incline dumbbell curls:
12,5kg@9
12,5kg@9
12,5kg@10

Dumbbell hammer preacher curls:
10kg@10
10kg@8
10kg@7

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

Notes.
Right shoulder hurt a Little bit during lat pulls, then chins was no big idea to do as i was to tired from lat pulls, after this it felt pretty good.
 
Dr Nick

Dr Nick

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Friday 9/10

Benchpress:
60kg@12
60kg@12
100kg@4
100kg@4
100kg@6

Standing dumbbell flyes:
10kg@12
10kg@12
12,5kg@12

Dumbbell over head one arm triceps extensions:
12,5kg@12
12,5kg@12
12,5kg@12

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

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

Side abs standing dumbbell:
25kg@15
25kg@15
25kg@15

Notes.
 
Dr Nick

Dr Nick

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Sunday 11/12

Dumbbell curls:
10kg@12
10kg@12
17,5kg@12
20kg@12
25kg@4

Seated incline dumbbell curls:
12,5kg@12
12,5kg@11
17,5kg@6

dumbbell hammer curls:
20kg@10
20kg@10
20kg@10

Front dumbbell raises:
10kg@12
10kg@12
10kg@12

Dumbbell rotator cuffs:
10kg@12
10kg@12
10kg@12

Notes.
 
Dr Nick

Dr Nick

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Monday 12/10

Squats:
60kg@12
60kg@12
100kg@12
120kg@1

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

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

Crunches:
bw@12
bw@12
bw@12

Notes.
Still a bit tired due to "normal Life", hope to get better sleep tonight, rest day tomorrow and at it again on wednesday.
 
Dr Nick

Dr Nick

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Wednesday 14/10

Lat pulldown: (LBS)
50@12
60@12
70@12
80@4

Seated Cable rows:
90@12
95@12
100@12

Seated machine rows:
60@12
65@12
70@12

Dumbbell preacher curl:
11kg@12
11kg@11
13,5kg@4

Dumbbell preacher hammer curl:
11kg@6
11kg@8
11kg@10

Dumbbell shrugs:
37kg@20
37kg@20
37kg@20

Notes.
Good workout today, felt good. The gym had a complete set of new lat handles/bars so I did Three sets with those after the workout to test the new Equipment.
 
Last edited:
Dr Nick

Dr Nick

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Friday 16/10

Barbell squat:
60kg@12
60kg@12
100kg@12
115kg@6
130kg@4

Laying leg curl machine:
40@12
45@12
50@6

Leg extension machine:
70@12
70@12
75@12

Standing calf raises machine:
90@20
90@20
90@20

Crunch machine:
50@12
50@12
50@15

Notes.
Tired but did ok anyway.
 
Dr Nick

Dr Nick

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Monday 19/10

Bench press:
60kg@12
60kg@12
100kg@6
105kg@4
107,5kg@4

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

Dumbbell kickbacks:
12,5kg@12
12,5kg@12
12,5kg@12

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

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

hex bar shrugs:
90kg@30
90kg@30

Notes.
Ok workout.
 
Dr Nick

Dr Nick

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Monday 20/10

Seated incline dumbbell curl:
10kg@12
10kg@12
12,5kg@12
12,5kg@12
17,5kg@8

Dumbbell hammer curl:
20kg@12
20kg@12
20kg@12

Ez bar curls:
37,5kg@6
37,5kg@7
37,5kg@8

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

Notes.
Great pumps in biceps-
 
Last edited:
Dr Nick

Dr Nick

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Thuesday 21/10

Dumbbell kick backs:
12,5kg@15
17,5kg@12
20kg@12

Ez bar scullcrushers:
37kg@12
37kg@12
42kg@10

Dips:
bw@12
bw@7
bw@8

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

bent over side raises:
20kg@12
20kg@12
20kg@12

Side raises for abs with dumbbell:
30kg@12
30kg@15
30kg@15

Notes.
Pretty good workout.
 
Dr Nick

Dr Nick

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Friday 23/10

Leg press:
100kg@12
100kg@12
140kg@12
160kg@12
180kg@12
200kg@12

Seated calf raises:
30kg@15
40kg@15
50kg@12
50kg@12
60kg@12

Cable Crunch:
65@15
70@15
75@15
80@15

Notes.
Good and short workout.
 
Dr Nick

Dr Nick

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Saturday 24/10

Lat pulldown:
50@12
50@12
75@12
80@12
85@12

Lat pullwith Mag grip:
50@12
60@12
70@12

Seated Cable rows:
100@12
100@12
105@12

Seated machine rows:
65@12
70@12
80@12

Seated incline curl:
12,5kg@12
12,5kg@10
15kg@7
15kg@7

Seated preacher machine curls:
40@10
40@10
40@10
30@7

Dumbbell shrugs:
42kg@20
42kg@20
42kg@20

Notes.
A very good workout, felt great.
 
Dr Nick

Dr Nick

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Monday 26/10

Barbbel benchpress:
70kg@12
70kg@12
100kkg@9
110kg@4
110kg@3

Smith incline benchpress:
65@10
65@9
65@5

Cable cross standing on my knees:
40@6
30@12
30@12

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

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

Notes.
Best workout in a long long time!
 
Dr Nick

Dr Nick

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Thursday 29/10

Close grip barbbell benchpress:
60kg@10
60kg@10
65kg@10

dumbbell scull crushers:
12,5kg@9
12,5kg@9
12,5kg@8

Dumbbell kickbacks:
12,5kg@15
12,5kg@15
12,5kg@15

Overhead press:
40kg@10
40kg@8
40kg@5

chest pull with barbbell:
37,5kg@12
37,5kg@12
37,5kg@12

Rear delt dumbbell raises:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Good workout.
 
Dr Nick

Dr Nick

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Wednesday 4/11

60kg@12
60kg@12
100kg@8
100kg@6
110kg@2

Incline barbbell benchpress:
70kg@9
70kg@7
70kg@6
70kg@6

flat dumbbell flyes:
10kg@12
10kg@12
10kg@12
10kg@12

dumbbell overhead triceps extensions two hands one dumbbell:
20kg@12
20kg@12
20kg@12
20kg@15

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

Hex bar shrugs:
100kg@20
100kg@20
100kg@20

Notes.
Atlast, got a workout in. Felt good with good energy!
 
Dr Nick

Dr Nick

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Friday 6/11

Barbbell rows:
60kg@12
60kg@12
70kg@12
70kg@12
80kg@12
100kg@12

Tbar rows:
40kg@12
60kg@12
60kg@12
80kg@12
80kg@12

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

Dumbbell hammer curls:
12,5kg@12
20kg@12
20kg@10
25kg@8
25kg@8

dumbbell concentration curls:
12,5kg@8
12,5kg@7
12,5kg@7

Notes.
Good workout, didnt provide any soorness afterwards though.
 
Dr Nick

Dr Nick

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Saturday 8/11

Benchpress: (First time with my new Eleiko flat bench)
20kg@12
60kg@12
60kg@12
110kg@5
110kg@6 f
110kg@5
115kg@3
120kg@1
125kg@1

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

overhead dumbbell triceps extensions both arms:
20kg@15
25kg@15
30kg@12

Side abs with one dumbbell:
30kg@15
30kg@15
30kg@15

front raises with dumbbells:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Great workout, huge lift with the new eleiko bench, huge difference since the last bench workout.
 
Dr Nick

Dr Nick

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Monday 9/11

Dumbbell curls:
10kg@12
12,5kg@12
17,5kg@12
25kg@8
30kg@3

Straight barbbell curls:
40kg@10
45kg@9
50kg@6

Dumbbell hammer curl:
12,5kg@12
12,5kg@12
12,5kg@12

Rear delt dumbbell raise:
12,5kg@15
12,5kg@15
12,5kg@15

hex bar shrugs:
120kg@15
120kg@15
120kg@20

Notes.
Good workout but went a little overboard on those shrugs, strained my neck a little bit.
 
Dr Nick

Dr Nick

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Wednesday 11/11

Barbell squats:
60kg@12
60kg@12
110kg@12
120kg@6
130kg@6

Calf raises:
bw@20
bw@20
bw@20

Chrunches:
bw@15
bw@15
bw@15

Notes.
Came home to late, did a short workout.
 
Last edited:
puccah8808

puccah8808

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Great consistency!
 
Dr Nick

Dr Nick

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Monday 16/11

Barbell rows:
60kg@12
60kg@12
110kg@6
110kg@6
110kg@6

Dumbbell rows:
25kg@12
30kg@12
30kg@12
30kg@12

T-Bar rows: (Close grip)
50kg@12
55kg@12
60kg@12

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

Situps:
bw@12
bw@12
bw@12

Notes.
Good energy, didnt have much time but went ok anyway. Those barbell rows at 110kg were a bit to heavy but those seated incline dumbbell curls always gives me so much nice pump!
 
Dr Nick

Dr Nick

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Thuesday 17/11

Benchpress:
60kg@12
60kg@12
110kg@3
110kg@6
115kg@1
115kg@2

Incline benchpress:
70kg@7
70kg@8
70kg@7
80kg@3

flat dumbbell flyes:
10kg@15
10kg@15
10kg@15

dumbbell kickbacks:
10kg@15
10kg@15
12,5kg@15
12,5kg@15

side raises with dumbbells:
12,5kg@12
12,5kg@12
12,5kg@12

Note.
A bit tired but got some work in.
 
Dr Nick

Dr Nick

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Thursday 19/11

Dumbbell curls:
12,5kg@12
12,5kg@12
20kg@12
25kg@5
25kg@8

Dumbbell preacher curls:
10kg@12
12,5kg@9
17,5kg@2

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

Bent over side raises:
17,5kg@12
17,5kg@12
17,5kg@12
20kg@8

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

Hex bar shrugs:
100kg@15
100kg@15
100kg@15

Notes.
Great workout.
 
Dr Nick

Dr Nick

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Friday 20/11

Squats:
60kg@12
60kg@12
110kg@6
110kg@6
120kg@6
130kg@6
140kg@6

Standing calf raises with a dumbbell:
30kg@12
30kg@12
30kg@12

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

Notes.
Short but ok workout, the squats felt good and strong.
 
thebigt

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Thuesday 8/9

Alternate dumbbell curls:
12,5kg@12
12,5kg@12
20kg@10
20kg@10
25kg@4

Ez bar curls, wide grip:
27kg@12
37kg@10
42kg@6

Hammer curls against the knee:
10kg@8
10kg@8
10kg@8

laying leg raises:
bw@12
bw@15
bw@15
bw@15

situps over situp pad:
bw@10
bw@12
bw@12

Notes.
First workout in a while, its a sign when there is spider web on my dumbbells.
lol...spider web on dumbbells...keep up the good work!!!
 
Dr Nick

Dr Nick

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Thuesday 24/11

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

pushdowns:
20kg@15
30kg@15
30kg@12
30kg@12

dumbbell triceps extensions with one arm:
12,5kg@5
12,5kg@9
12,5kg@9

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

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

standing calf raises one leg at the time:
bw@20
bw@20
bw@20

Notes.
Left elbow hurst, took it easy and went light. Felt good anyway.
 
Dr Nick

Dr Nick

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Thursday 26/11

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

Incline seated dumbbell curls:
12,5kg@12
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@4

crunches:
bw@15
bw@15
bw@15
bw@15

dumbbell hammercurls:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Not a good idea to do a workout and at the same time do work calls.
 
Dr Nick

Dr Nick

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Friday 4/12

Benchpress:
60kg@12
60kg@12
80kg@9
80kg@9
80kg@7

Front dumbbell raises:
10kg@12
10kg@12
10kg@12

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

hexbar shrugs:
100kg@20
100kg@20
100kg@20

Notes.
Strength var very poor and energy low but I have not been working out for some time.
 
Dr Nick

Dr Nick

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Saturday 5/12

Deadlifts:
70kg@8
70kg@8
110kg@6
110kg@6
110kg@6
130kg@4

Tbar rows:
50kg@12
50kg@12
50kg@12
60kg@15

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

Notes.
Another workout in, felt good I finally got some deadlifts in, there is hope!
 
Dr Nick

Dr Nick

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Sunday 6/12

dumbbell scull cruschers:
10kg@12
10kg@12
10kg@12
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@6

pushdowns:
30kg@6
30kg@10
30kg@12
35kg@8

cable crunch:
30kg@15
30kg@15
30kg@15
30kg@15

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

Notes.
And I who thought there was going to be a week without any training at all, now I got in three workouts in three days, there is a light in the end of the tunnel.
Good bless my in house gym.
 
Dr Nick

Dr Nick

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Thuesday 8/12

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

seated incline dumbbell curls:
12,5kg@8
12,5kg@9
12,5kg@9
17,5kg@4

dumbbell preacher curls:
10kg@12
10kg@10
12,5kg@6

seated barbbell press for shoulders with no back support:
20kg@12
40kg@12
40kg@8
45kg@8

dumbbell side raises:
17,5kg@10
17,5kg@10
17,5kg@12

Notes.
Good workout, finally it felt good and a step in the right direction again. 4 workouts in five days now.
 
Dr Nick

Dr Nick

Active member
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Thursday 10/12

Squat:
60kg@12
60kg@12
110kg@8
110kg@8
110kg@8
120kg@8
140kg@1

dumbbell calf raises:
25kg@15
25kg@15
25kg@15
25kg@15

crunches:
bw@15
bw@15
bw@15
bw@15

Notes.
Tired again but the squats felt fine, knees are holding and the body feels good, need more deadlifts to be able to up the weights dough.
 
Dr Nick

Dr Nick

Active member
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Friday 11/12

Benchpress:
60kg@12
60kg@12
80kg@12
80kg@12
80kg@12
100kg@4
115kg@1

laying dumbbell flyes:
10kg@12
12,5kg@12
12,5kg@12

standing dumbbell flyes:
12,5kg@12
12,5kg@12
17,5kg@9

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

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

abs side dumbbell standing:
30kg@12
30kg@12
30kg@12

Notes.
Much better bench session than the last one, body feels good, progress is always there as long as I put in the work and the work shall continue!
 
Dr Nick

Dr Nick

Active member
Awards
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Sunday 14/12

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

t-bar rows:
60kg@12
60kg@12
70kg@12
80kg@12

dumbbell hammer curls:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@12
20kg@12

Notes
Well, got in four workouts this week, not to bad, hooping to step it up a bit.
 
Dr Nick

Dr Nick

Active member
Awards
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  • Established
Monday 15/12

dumbbell kickbacks:
10kg@12
10kg@12
12,5kg@12

push down straight bar:
30kg@12
30kg@12
35kg@12
40kg@12

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

cable crunch:
35kg@12
35kg@12
35kg@12
35kg@12

bent over side raises:
10kg@15
10kg@15
10kg@15

dumbbell shrugs:
30kg@15
30kg@15
30kg@20

laying leg raises:
bw@15
bw@15
bw@15
bw@15

Notes.
Not to bad workout, felt good, great to hit triceps especially.
 

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