Dr Nicks workout journal - The next chapter

BennyMagoo79

BennyMagoo79

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You mean with a metal hook around the bar? If so no, that would feel like I cheated I think;)
No, whereby you grip the bar by first wrapping your thumb around it then locking it in with fingers. It allows you to lift heavy with a double overhand grip, from which I find it easier to engage lats and lift without stressing biceps.

Check this out:

 
Dr Nick

Dr Nick

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No, whereby you grip the bar by first wrapping your thumb around it then locking it in with fingers. It allows you to lift heavy with a double overhand grip, from which I find it easier to engage lats and lift without stressing biceps.

Check this out:

Aha, we call that "thumb lock", Yes I have tried that but dont think I do it right becouse it feels like I am chrushing my thumbs!
 
BennyMagoo79

BennyMagoo79

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Aha, we call that "thumb lock", Yes I have tried that but dont think I do it right becouse it feels like I am chrushing my thumbs!
Lol no, you are doing it right!

It's a good thing to introduce at the beginning of a volume phase to facilitate tissue conditioning.

Once you get that thumb fat and calloused, it will feel a lot more sustainable. Also better for the back and shoulders.
 
Dr Nick

Dr Nick

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Lol no, you are doing it right!

It's a good thing to introduce at the beginning of a volume phase to facilitate tissue conditioning.

Once you get that thumb fat and calloused, it will feel a lot more sustainable. Also better for the back and shoulders.
Alright! I will give it another try! Thanks!

Right now I am tempted to try mixed again becouse I know the grip is my limitation by far but I also want to keep my biceps a little longer;)
 
BennyMagoo79

BennyMagoo79

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Alright! I will give it another try! Thanks!

Right now I am tempted to try mixed again becouse I know the grip is my limitation by far but I also want to keep my biceps a little longer;)
When I started using hook grip I just worked it into my routine, gradually using it with more weight until it was bearable. I canbkift more with hook, because it slightly increases arm length and its more sustainable injury wise.
 
Dr Nick

Dr Nick

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When I started using hook grip I just worked it into my routine, gradually using it with more weight until it was bearable. I canbkift more with hook, because it slightly increases arm length and its more sustainable injury wise.
Okey makes sence, but I tried it today when doing barbel rows and it hurt alredy at 120kg, perhaps it will work better for onlu 1 rep rather then 12?
I will give it another go thanks to you,
 
BennyMagoo79

BennyMagoo79

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Okey makes sence, but I tried it today when doing barbel rows and it hurt alredy at 120kg, perhaps it will work better for onlu 1 rep rather then 12?
I will give it another go thanks to you,
Definitely be easier for deads because you are keeping your arms straight. Wouldn't recommend for rows because forearm rotation is important to articulation at the elbow.
 
Dr Nick

Dr Nick

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Definitely be easier for deads because you are keeping your arms straight. Wouldn't recommend for rows because forearm rotation is important to articulation at the elbow.
Got you and listening! Will report back how it goes!
Needless to say how appreciative I am of you taking the time trying to help this old guezzer!
 
Dr Nick

Dr Nick

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Friday 26/3

Deadlifts: (With mixed grip)
70kg@8
70kg@8
110kg@8
180kg@1 (Very very easy)
210kg@1 (Still very easy)
240kg@0 (I wanted to go for my PB as I felt so good and strong but I could only get it up to my knees)
230kg@0 (Got it up a little further but was to tired at this point)

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

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

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

Notes.
Really wanted to see how strong I was in deadlifts and I think I got a very positive answer, my personal best is 235kg and if I train deadlifts little more seriouse, I think I have a good chanse to beat it. it would be a good resume, to beat two pr`s at 40 years of age. Its going good lately, no injuries.
 
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Dr Nick

Dr Nick

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Sunday 28/3

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

Seated machine incline chest press:
40kg@12
80kg@7
80kg@8
80kg@7

Ez-bar scullcrusher:
37kg@10
47kg@4
42kg@7

V-Bar pushdowns:
70@10
75@10
80@11

cablecross chest pull from below to face:
30@15
30@15
40@10

Cable crunch:
70@15
80@12
80@12

Reverse one arm grip pushdowns:
10@15
15@12
20@8

crunch machine:
50@12
50@12
60@8

Notes.
Went to the gym today instead of my home gym, the bench press who I have used so many times could not messure up with my own for a long shoot, it felt really bad, had problems even lifting of the warm up weights. Anyway, got alot ofexercises done that I have a hard time simulating at home so a very successful workout. Its going great now.
 
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BennyMagoo79

BennyMagoo79

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Friday 27/3

Deadlifts: (With mixed grip)
70kg@8
70kg@8
110kg@8
180kg@1 (Very very easy)
210kg@1 (Still very easy)
240kg@0 (I wanted to go for my PB as I felt so good and strong but I could only get it up to my knees)
230kg@0 (Got it up a little further but was to tired at this point)

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

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

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

Notes.
Really wanted to see how strong I was in deadlifts and I think I got a very positive answer, my personal best is 235kg and if I train deadlifts little more seriouse, I think I have a good chanse to beat it. it would be a good resume, to beat two pr`s at 40 years of age. Its going good lately, no injuries.
Nice pull dude! 230 has gotta be in the bag.
 
Dr Nick

Dr Nick

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Thuesday 30/3

Lat pulldown with straight bar:
60@12
70@12
70@12
80@9

Lat pulldown with Thor grip:
50@12
60@12
70@12

Seated cable rows:
70@12
80@12
90@12

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

dumbbell preacher curl:
13,5kg@10
13,5kg@7
16kg@4

dumbbell preacher hammercurl:
11kg@12
11kg@12
11kg@12
16kg@7

seated legcurl machine:
70@12
70@12
80@12
90@12

seated calf raises:
40kg@12
40kg@12
50kg@12
50kg@12

Hanging knee raises:
bw@12
bw@12
bw@12
bw@12

Notes.
Fresh paint on the walls at my home gym so I went to the local gym instead, tried to take advantage anddo all those things I cant at home. It ended up at more than great workout!
 
Dr Nick

Dr Nick

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Thursday 1/4

Benchpress:
60kg@12
60kg@12
110kg@7
110kg@7
110kg@6
130kg@0 (Thought I added 120kg)
120kg@1
125kg@1

Incline benchpress:
70kg@12
80kg@9
90kg@4

Side abs dumbbell:
30kg@12
30kg@15
30kg@15

Dumbbell shrugs:
30kg@20
30kg@20
30kg220

Notes.
Did a lot of cleaning up, did laudry, didmany things except working out so the workout wasnt the priority. Will try to focus more next time.
 
Dr Nick

Dr Nick

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Saturday 3/4

Seated incline dumbbell curls:
10kg@12
10kg@12
15kg@12
20kg@8
25kg@4

Seated machine preacher curls:
40@7
32@9
32@9
35@6

Military press:
40kg@12
50kg@9
60kg@5

Seated delts side raises machine:
20@12
25@12
30@12

one arm dumbbell triceps extensions:
12kg@12
15kg@9
17,5kg@6

leg curl machine:
20@12
30@12
40@12

hanging knee raises:
bw@12
bw@12
bw@12

Notes.
Got an early morning eastern workout in.
 
Dr Nick

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Monday 12/4

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

Dumbbell hammer curls:
20kg@12
20kg@12
20kg@12
25kg@6

Dumbbell curl against the knee:
12,5kg@4
12,5kg@5
12,5kg@6

Notes.
Got some curls in, hope I manage to get a few more workouts in this week after having been on a week+ rest/eating/tired streek.
 
Dr Nick

Dr Nick

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Thursday 15/4

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

Ez-bar scullcrusshers:
27kg@12
27kg@12
37kg@12

Straight bar pushdowns:
30kg@12
30kg@12
30kg@12

Cable crunch:
30kg@15
30kg@15
30kg@15

Side dumbbell standing abs:
30kg@15
30kg@15
30kg@15

Notes.
Got a small workout in, hoping I will do some deadlifts before the week is over.
 
Dr Nick

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Saturday 17/4

Deadlifts:
110kg@8
110kg@8
110kg@8
140kg@8

Dumbbell row on an incline bench:
30kg@12
30kg@12
30kg@12
30kg@12

Ez-bar curls:
37kg@10
37kg@10
37kg@10
47kg@6

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

Notes.
Long walk to warm up, my legs was wobbly even before I started to do the deads, good workout. The plan is to jump back to the diet on monday to cut a few kilos, shape and strength is still great, stamina could use some work. All is well.
 
Dr Nick

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Monday 19/4

Benchpress:
60kg@12
60kg@12
80kg@15
85kg@12
85kg@12

Incline benchpress:
60kg@12
60kg@12
60kg@10

Standing dumbbell fly:
10kg@12
10kg@12
10kg@12

One arm triceps dumbbell extension:
10kg@12
10kg@12
10kg@12

Rear delt dumbbell raise:
10kg@12
10kg@12
10kg@12

Rotator cuffs:
2kg@15
2kg@15

Notes.
Morning weight: 88,0kg
Waist: 92,5cm

Got a nice workout in today, wanted to go a bit low on weights and get some high reps in, nice pumps and good contact.
 
Dr Nick

Dr Nick

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Wednesday 21/4

Squats:
60kg@12
60kg@12
60kg@12
70kg@12

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

Crunches:
bw@15
bw@15
bw@15

Standing dumbbell sides abs:
30kg@15
30kg@15
30kg@15

Notes.
It became a little bit to late and I was a little bit to tired and stressed from work but I pushed through a light workout anyway.
 
Dr Nick

Dr Nick

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Friday 23/4

Seated incline dumbbell curls:
12,5kg@12
12,5kg@12
20kg@12
20kg@12
20kg@12
25kg@6

Dumbbell preacher curls:
12,5kg@7
12,5kg@9
12,5kg@9

Hammer curls with tricepsbar:
27kg@10
27kg@12
27kg@15

Hanging leg raises:
bw@15
bw@15
bw@15

Notes.
Rather stressfull day, tired and late workout. At least its better than nothing.
 
Dr Nick

Dr Nick

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Saturday 24/4

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

Dumbbell scull cruschers:
17,5kg@12
17,5kg@10
17,5kg@10
20kg@5

Dips:
bw@12
bw@11
bw@10

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

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

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

Notes.
I dont like training triceps but I like training arms;) Got a little more workout in today between work and family.
 
Dr Nick

Dr Nick

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Monday 26/4

86,5kg (-1,5kg)
91,5cm (-1cm(

Deadlifts: (mixed grip)
110kg@12
110kg@12
110kg@12
170kg@4

Tbar rows: (wide grip)
50kg@@15
70kg@15
80kg@15

Hexbar rows:
70kg@12
70kg@15
70kg@15

Dumbbell hammercurls:
12,5kg@12
12,5kg@12
12,5kg@12
25kg@6
25kg@10

Notes.
Nice weight loss since last week, have kept my diet good but not so strict that I used to, I feel that I am already in great shape and I managed a good result the last week anyway. Cant help myself with the deadlift, I try to be careful with my biceps but to lift like I want to I must use mixed grip.
 
Dr Nick

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Wednesday 28/4

Benchpress:
60kg@12
60kg@12
90kg@12
90kg@12
90kg@12
110kg@5
120kg@2

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

Seated barbbell press with no back support:
40kg@12
40kg@12
40kg@12
50kg@8

rear delts dumbbell raises:
17,5kg@12
17,5kg@12
17,5kg@12

One arm triceps dumbbell extensions:
12,5kg@12
12,5kg@12
12,5kg@12

Hexbar shrugs:
90kg@25
90kg@25
90kg@25

abs sides dumbbell standing:
30kg@15
30kg@15
30kg@15

Notes.
Satisfyed that I managed 3x90kgx12reps on the bench, that felt good. Good workout overall.
 
Dr Nick

Dr Nick

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Friday 30/4

Squats:
60kg@12
60kg@12
60kg@12
110kg@6
130kg@4

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

crunches:
bw@20
bw@20
bw@20

hanging leg raises:
bw@8
bw@10
bw@12

Notes.
I think I have a hard time to motivate myself doing legs when I am not going for any squat recors any longer, it felt okey and no injuries but I guess I didnt even try to up the weights.
 
Dr Nick

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Sunday 2/5

Seated incline dumbbell cursl:
12,5kg@12
12,5kg@12
12,5kg@12
25kg@8
25kg@8
25kg@9

Seated incline dumbbell hammer cursl:
17,5kg@12
17,5kg@12
17,5kg@12
20kg@10

Dumbbell preacher curls:
12,5kg@5
12,5kg@6
12,5kg@8

Seated two dumbbells overhead extensions:
12,5kg@12
12,5kg@12
12,5kg@12

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

Notes.
Got some arms in, so boored at doing triceps so i just did some easy sets.
 
BennyMagoo79

BennyMagoo79

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Friday 30/4

Squats:
60kg@12
60kg@12
60kg@12
110kg@6
130kg@4

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

crunches:
bw@20
bw@20
bw@20

hanging leg raises:
bw@8
bw@10
bw@12

Notes.
I think I have a hard time to motivate myself doing legs when I am not going for any squat recors any longer, it felt okey and no injuries but I guess I didnt even try to up the weights.
Are you recovering from an injury? 8n that scenario I'd be working towards increasing volume before weight.
 
Dr Nick

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Are you recovering from an injury? 8n that scenario I'd be working towards increasing volume before weight.
No injury but taking it easy after a heavy period where I managed to break my PB, want to take it really easy with my knees and such these days, I will go up in weights again when I get the urge!
 
Dr Nick

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Thuesday 5/4

Benchpress:
60kg@12
60kg@12
100kg@12
100kg@9
100kg@8
100kg@8
120kg@3

Seated incline dumbbell lifts with two dumbbells pressed togheter: (No clue what to call this?)
12,5kg@12
12,5kg@12
12,5kg@10

Pushdowns:
35kg@12
35kg@12
37,5kg@12
40kg@12

Pull to chest for mid delts:
27kg@12
37kg@12
42kg@12

Crunches:
bw@12
bw@12
bw@12

hex bar shrugs:
90kg@20
90kg@20
90kg@20

Notes.
This workout felt pretty good, happy that I managed 12 reps on 100kg for the first time in a long time.
 
Dr Nick

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Friday 7/5

Barbbell rows:
70kg@12
70kg@12
100kg@12
110kg@8
110kg@8

T-bar rows:
60kg@12
60kg@12
70kg@12
80kg@12
90kg@12

EZ-bar curls with narrow grip:
27kg@12
37kg@10
37kg@9
42kg@6

Notes.
Low on energy, felt a cold comming on.
 
Dr Nick

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Wednesday 12/5

Benchpress:
60kg@12
60kg@12
110kg@9
110kg@6
110kg@6
120kg@3
130kg@1 (Strong good lift)
135kg@0 (Fail)

Incline two dumbbells pressed togheter lift to face:
12,5kg@12
12,5kg@12
12,5kg@12

Seated barbbell shoulder press:
50kg@5
50kg@5
50kg@5

One arm triceps dumbbell extensions:
12,5kg@12
12,5kg@12
12,5kg@12

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

Notes.
First workout after a brief cold, felt strong but stamina and energy was a bit weak, great feel anyway.
 
Dr Nick

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Sunday 16/5

Chins:
bw@9
bw@9
bw@9
bw@7

t-bar row:
80kg@12
80kg@12
90kg@8

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

dumbbell hammercurls:
12,5kg@12
12,5kg@12
12,5kg@12
20kg@12

crunches:
bw@12
bw@12
bw@12

Notes.
Extreamly tired but managed this anyway.
 
Dr Nick

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Thursday 27/5

seated incline dumbbell curl:
12,5kg@12
12,5kg@12
20kg@10
20kg@10
20kg@10
25kg@7

dumbbell preacher curl:
12,5kg@12
12,5kg@12
17,5kg@5
17,5kg@5

ez-bar scullcrusher:
27kg@12
37kg@12
37kg@12
47kg@8

dumbbell hammer curls:
25kg@10
25kg@10
25kg@12

situps:
bw@12
bw@12
bw@12

Notes.
Finally got around to get a workout in, felt pretty strong.
 
Dr Nick

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Saturday 29/5

Benchpress:
60kg@12
60kg@12
110kg@7
115kg@5
115kg@5
115kg@5
120kg@3
130kg@1

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

Standing side abs with dumbbell:
30kg@15
30kg@15
30kg@15

situps:
bw@15
bw@15
bw@15

Notes.
Trying to get stamina up and get going again, strength is still very good but need to get more consistancy in.
 
Dr Nick

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Thuesday 1/6

seated barbbell press with no back support:
20kg@12
40kg@12
50kg@12
55kg@12
60kg@7
65kg@1

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

Chest pull with barbbell:
47kg@10
47kg@10
47kg@12

Dumbbell shrugs:
30kg@25
30kg@25
30kg@25

One arm triceps overhead dumbbell extensions:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Got some shoulders in, felt good and strength is good as well. Did three sets of triceps which still feels boring, a kingdom for a fun triceps exercis.
 
Dr Nick

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Friday 4/6

Barbbell row:
70kg@12
70kg@12
70kg@12
90kg@12
90kg@12
90kg@12
110kg@7

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

Dumbbell hammer curls:
25kg@12
25kg@12
25kg@12

Dumbbell curls seated against the knee:
12,5kg@6
12,5kg@7
12,5kg@8

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

Notes.
I need some walks or jogging runs, energy is not there but strength is good it seems.
 
Dr Nick

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Saturday 5/6

Benchpress:
70kg@12
70kg@12
110kg@6
110kg@6
120kg@4
135kg@1
140kg@0 Fail

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

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

Chrunches:
5kg@12
5kg@12
5kg@12

Notes.
Okey workout, straight after i took my old soccer shoes and went out and did some soccer drills, got some nice aches the day after.
 
Dr Nick

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Monday 7/6

seated barbbell press with no back support:
20kg@12
20kg@12
50kg@12
65kg@5
65kg@5

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

side dumbbell raises:
10kg@12
10kg@12
10kg@12

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

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

chrunches:
5kg@12
5kg@12
5kg@12

Dips:
bw@12
bw@12
bw@12

Notes.
Got a nice workout in, felt a bit tired as usuall but pushed through.
 
Dr Nick

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Thursday 10/6

Chins:
bw@12
bw@12
bw@10

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

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

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

Reversed grip ez-bar curls:
17kg@12
17kg@12
17kg@12
22kg@12

Notes.
Got this workout in today after a busy day at work, not that bad at all.
 
Dr Nick

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Wednesday 15/6

Benchpress:
70kg@8
70kg@8
110kg@8
110kg@8
120kg@1
110kg@6
110kg@6

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

close grip barbbell benchpress:
60kg@12
60kg@12
60kg@12

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

Dips:
bw@12
bw@12
bw@12

Notes.
Very tired, very close to aborting this workout before it even started but I managed.
 
Dr Nick

Dr Nick

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Saturday 19/6

Barbbell rows:
70kg@12
70kg@12
70kg@12
90kg@12
90kg@12

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

ez-bar curls:
27kg@12
27kg@12
27kg@12
47kg@9

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

Notes.
Still tired, diet is really bad right now.
 
Dr Nick

Dr Nick

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Sunday 20/6

ez-bar scullcrushers:
27kg@12
27kg@12
47kg@10
47kg@10
47kg@9

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

crunches:
bw@12
bw@12
bw@12

Notes.
Got some extra triceps work in, nice pump and feel.
 
jinxie

jinxie

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Some heavy loads and volume here. Impressive!
 
Dr Nick

Dr Nick

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Thuesday 22/6

Benchpress:
70kg@12
70kg@12
110kg@9
115kg@6
115kg@7
115kg@5
120kg@4
130kg@1
137,5kg@0 F (Didnt lower it all the way down to the chest, turned it around about 7cm from it)

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

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

Notes.
Good strength in the bench.
 
Dr Nick

Dr Nick

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Thursday 24/6

Benchpress:
60kg@12
60kg@12
110kg@6
120kg@6
130kg@3
140kg@1 (Easy)
147,5kg@0 F (Had to try to beat my PB which is 145kg)

Incline dumbbell presses:
25kg@12
30kg@12
30kg@12

Notes.
Still difficulties to manage consistancy, I am trying to follow my own advice in these situations that one workout is still better than none and if it is hard to find motivation, do whats fun.
 
Dr Nick

Dr Nick

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Monday 28/6

Seated incline dumbbell curls:
12,5kg@12
12,5kg@12
20kg@12
20kg@12
25kg@6
25kg@6

Dumbbell hammer curls:
25kg@10
25kg@12
25kg@12

Reverse grip ez bar curls:
27,5kg@12
27,5kg@12
27,5kg@12

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

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

Notes.
So tired from "life" duties, work etc. Found a way to squeeze in this workout between meetings not to late in the day and that worked fine, before I got too tired, as I can set most of my own workhours I might try this again if work allows it to try and get some more comnsistancy in there. Strength is still there and my 40+ body feel like 25. Keep grinding...
 

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