Mondaynightmike's Training log

Discussion in 'Training Logs' started by mondaynightmike, Mar 7, 2007.

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  1. mondaynightmike

    mondaynightmike New Member

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    I've lurked F&N for long enough and posted every now and then, seeing as i've just recently started up down the gym again thought i'd keep a training log :)

    I've tried to use the right names for the exercises i've done..

    Currently 5'10 @ 147lb's.

    Each set is 10 reps unless otherwise mentioned.

    sorry for KG's but thats how it is over here :o


    Monday's workout (5/3/07):
    Dumbbell bench press:
    - 1 set @ 16kg
    - 1 set @ 18kg
    - 1 set @ 22kg

    Dumbbell chest fly:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 12kg

    Inclined Dumbbell bench press:
    - 1 set @ 16kg
    - 1 set @ 18kg
    - 1 set @ 20kg

    Inclined Dumbbell chest fly:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 12kg

    Cable standing fly:
    - 1 set @ 20kg
    - 1 set @ 25kg
    - 1 set @ 30kg
    - 1 set @ 35kg

    Seated fly:
    - 1 set @ 35kg
    - 1 set @ 42kg
    - 1 set @ 56kg

    Chest Press:
    - 1 set @ 30kg
    - 1 set @ 35kg
    - 1 set @ 45kg


    Tuesday's workout (7/3/07)
    (leg day) this week just did 30min of running.

    Wednesday's workout (7/3/07):
    Shoulder press:
    - 1 set @ 16kg
    - 1 set @ 18kg
    - 1 set @ 22kg

    cable front-raise:
    - 1 set of 20 (each arm) @ 10kg
    - 1 set of 20 (each arm) @ 15kg
    - 1 set of 20 (each arm) @ 20kg

    Seated rear lateral raise:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 45kg

    Seated rear delt row:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 45kg

    Rear lateral raise:
    - 1 set @ 3kg
    - 1 set @ 4kg
    - 1 set @ 5kg

    Dumbbell front raise:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 10kg
    then 6kg till fail

    Dumbbell Lateral raise:
    - 1 set @ 6kg
    - 1 set @ 8kg
    - 1 set @ 8kg
    then 6kg till fail
     
  2. mondaynightmike

    mondaynightmike New Member

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    Fridays's workout (9/3/07):
    Cable Curl:
    - 1 set @ 30kg
    - 1 set @ 45kg
    - 1 set @ 55kg
    - 1 set @ 65kg
    - 1 set @ 35kg (15reps)


    cable pushdown:
    - 1 set of 20 @ 25kg
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 35kg
    - 1 set of 20 @ 45kg

    One arm cable curl:
    - 1 set of 10 (each arm) @ 10kg
    - 1 set of 10 (each arm) @ 15kg
    - 1 set of 10 (each arm) @ 20kg
    - 1 set of 10 (each arm) @ 25kg

    Cable bent-over tricpes extension:
    - 1 set of 20 @ 20kg
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 35kg
    - 1 set of 20 @ 40kg

    Cable one arm push down: (really struggled with these)
    - 1 set @ 10kg
    - 1 set @ 10kg
    - 1 set @ 10kg

    Barbell lying triceps extension followed by close grip bench press:
    - 1 set @ 10kg (10 triceps extension 15 close grip bench press)
    - 1 set @ 15kg (10 triceps extension 15 close grip bench press)
    - 1 set @ 15kg (10 triceps extension 15 close grip bench press)

    Dumbbell curl:
    - 1 set @ 8kg
    - 1 set @ 14kg
    - 1 set @ 16kg

    Barbell wrist curl:
    - 1 set of 20 @ 10kg
    - 1 set of 20 @ 20kg
    - 1 set of 20 @ 20kg
     
  3. mondaynightmike

    mondaynightmike New Member

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    Monday's workout (12/3/07):

    Dumbbell bench press:
    - 1 set @ 16kg
    - 1 set @ 20kg
    - 1 set @ 22kg

    Dumbbell chest fly:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 12kg

    Inclined Dumbbell bench press:
    - 1 set @ 16kg
    - 1 set @ 18kg
    - 1 set @ 20kg

    Inclined Dumbbell chest fly:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 12kg

    Cable standing fly:
    - 1 set @ 20kg
    - 1 set @ 25kg
    - 1 set @ 30kg
    - 1 set @ 35kg

    Chest Press:
    - 1 set @ 30kg
    - 1 set @ 40kg
    - 1 set @ 50kg
     
  4. MaineSucks

    MaineSucks OT Supporter

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    man that leg day is brutal
     
  5. GTLifter

    GTLifter Banned

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    you know damn well you couldn't run for 30 minutes!
     
  6. mondaynightmike

    mondaynightmike New Member

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    :sad2:

    Couldn't be arsed was only my first week back.

    Today i did 2 hours :dunno:
     
  7. TZ

    TZ Banned

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    i think he meant that you should start exercising your lower body with weights, not just ur upper body. you dont wanna be one of those guys with a 55 inch chest and 18 inch quads do ya? :rofl:
     
  8. Memor

    Memor Active Member

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    :werd:

    start squatting
     
  9. mondaynightmike

    mondaynightmike New Member

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    I know exactly what he meant.

    i miss leg day for one week and it's like a disaster :ugh:

    Tuesday for me is fitness so running.

    Thursday is leg day for me :hs:
     
  10. Memor

    Memor Active Member

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    squatting is serious business, homie :) (seriously)
     
  11. mondaynightmike

    mondaynightmike New Member

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    yeah i've lurked a while and as soon as someone posts saying they don't do leg's thats it may as well not post again in here :o

    should have just made up that i did legs :o
     
  12. mondaynightmike

    mondaynightmike New Member

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    Wednesday's workout (14/3/07):

    Shoulder press:
    - 1 set @ 18kg
    - 1 set @ 24kg (only managed 7)
    - 1 set @ 18kg

    cable front-raise:
    - 1 set @ 25kg
    - 1 set @ 35kg
    - 1 set @ 45kg

    Cable one arm front raise
    - 1 set of 20 (each arm) @ 10kg
    - 1 set of 20 (each arm) @ 15kg
    - 1 set of 20 (each arm) @ 20kg

    Seated rear lateral raise:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 45kg

    Seated rear delt row:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 45kg

    Rear lateral raise:
    - 1 set @ 3kg
    - 1 set @ 4kg
    - 1 set @ 5kg

    Cable Front pulldown
    - 1 set @ 25kg
    - 1 set @ 35kg
    - 1 set @ 45kg

    Dumbbell front raise:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 12kg

    Dumbbell Lateral raise:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 8kg
    then 6kg till fail
     
  13. mondaynightmike

    mondaynightmike New Member

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    After not working out for months, i'd forgotten just how harsh leg day is. Even on light sets :hs:

    thursdays's workout (15/3/07):

    Lever Seated Leg Curl:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 45kg
    - 1 set @ 55kg

    Sled Seated leg press:
    - 1 set @ 50kg
    - 1 set @ 70kg
    - 1 set @ 90kg
    - 1 set @ 110kg

    Squat: (couldn't do this first due to both machines being taken and as it's my first time back doing them i didn't want to do it with free weights just yet)

    - 1 set @ 30kg
    - 1 set @ 40kg
    - 1 set @ 50kg

    Standing leg calf raise:

    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 40kg

    Lever leg extension:
    - 1 set @ 20kg
    - 1 set @ 25kg
    - 1 set @ 30kg

    Sled seated calf press:
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 45kg
    - 1 set of 20 @ 55kg

    warmed down/finished using a machine which simulates climbing. (can't remember the name of it)
     
  14. mondaynightmike

    mondaynightmike New Member

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    Fridays's workout (16/3/07):

    Cable Curl:
    - 1 set @ 30kg
    - 1 set @ 45kg
    - 1 set @ 55kg
    - 1 set @ 65kg
    - 1 set @ 75kg (only managed 7reps)
    - 1 set @ 35kg


    cable pushdown:
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 45kg
    - 1 set of 20 @ 55kg
    - 1 set of 20 @ 65kg

    One arm cable curl:
    - 1 set of 10 (each arm) @ 15kg
    - 1 set of 10 (each arm) @ 20kg
    - 1 set of 10 (each arm) @ 30kg
    - 1 set of 10 (each arm) @ 35kg

    Cable bent-over tricpes extension:
    - 1 set of 20 @ 20kg
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 35kg
    - 1 set of 20 @ 40kg

    Cable one arm push down: (still really struggle with these)
    - 1 set of 20 @ 10kg
    - 1 set of 20 @ 15kg

    Dumbbell Kickback:
    - 1 set @ 6kg
    - 1 set @ 7kg
    - 1 set @ 8kg
    - 1 set @ 10kg

    Dumbell hammer curl:
    - 1 set @ 6kg
    - 1 set @ 7kg
    - 1 set @ 8kg
    - 1 set @ 10kg
     
  15. mondaynightmike

    mondaynightmike New Member

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    Monday's workout (19/3/07):
    Dumbbell bench press:
    - 1 set @ 16kg
    - 1 set @ 26kg (Up +4kg on last week)
    - 1 set @ 18kg

    Dumbbell chest fly:
    - 1 set @ 8kg
    - 1 set @ 12kg
    - 1 set @ 14kg (up +2kg on last week)

    Inclined Dumbbell bench press:
    - 1 set @ 16kg
    - 1 set @ 18kg
    - 1 set @ 22kg (Up +2kg on last week)

    Inclined Dumbbell chest fly:
    - 1 set @ 10kg
    - 1 set @ 12kg
    - 1 set @ 14kg (up +2kg on last week)

    Cable standing fly:
    - 1 set @ 20kg
    - 1 set @ 25kg
    - 1 set @ 30kg
    - 1 set @ 35kg

    Seated fly:
    - 1 set @ 42kg
    - 1 set @ 56kg
    - 1 set @ 64kg (up +8kg on last week)

    Chest Press:
    - 1 set @ 30kg
    - 1 set @ 35kg
    - 1 set @ 45kg
     
  16. mondaynightmike

    mondaynightmike New Member

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    Wednesday's workout (21/3/07):

    Dumbbell Shoulder press:
    - 1 set @ 18kg
    - 1 set @ 26kg (Up +2kg on last week)
    - 1 set @ 20kg

    Barbell Shoulder press: (added this week)
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 40kg

    cable front-raise:
    - 1 set @ 25kg
    - 1 set @ 35kg
    - 1 set @ 45kg

    Cable one arm front raise
    - 1 set of 20 (each arm) @ 10kg
    - 1 set of 20 (each arm) @ 15kg
    - 1 set of 20 (each arm) @ 20kg

    Seated rear lateral raise:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 50kg (up +5kg on last week)

    Seated rear delt row:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 45kg

    Rear lateral raise:
    - 1 set @ 4kg (up +1kg on last week)
    - 1 set @ 5kg (up +1kg on last week)
    - 1 set @ 6kg (up +1kg on last week)

    Dumbbell front raise:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 12kg

    Dumbbell Lateral raise:
    - 1 set @ 8kg
    - 1 set @ 10kg
    then 6kg till fail
     
  17. mondaynightmike

    mondaynightmike New Member

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    thursdays's workout (22/3/07):

    Squat:
    - 1 set @ 30kg
    - 1 set @ 40kg
    - 1 set @ 50kg
    - 1 set @ 60kg (up +10kg on last week)

    Lever Seated Leg Curl:
    - 1 set @ 30kg
    - 1 set @ 45kg
    - 1 set @ 55kg
    - 1 set @ 60kg (up +5kg on last week)

    Sled Seated leg press:
    - 1 set @ 50kg
    - 1 set @ 70kg
    - 1 set @ 90kg
    - 1 set @ 110kg

    Standing leg calf raise:

    - 1 set @ 20kg
    - 1 set @ 35kg
    - 1 set @ 55kg (up +15kg on last week)

    Lever leg extension:
    - 1 set @ 25kg (up +5kg on last week)
    - 1 set @ 35kg (up +5kg on last week)
    - 1 set @ 50kg (up +10kg on last week)

    Sled seated calf press:
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 45kg
    - 1 set of 20 @ 55kg

    Lever Seated Hip Abbuction (new this week)
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 40kg
    - 1 set of 20 @ 50kg

    warmed down/finished using a machine which simulates climbing. (can't remember the name of it)
     
  18. mondaynightmike

    mondaynightmike New Member

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    Fridays's workout (23/3/07):

    Cable Curl:
    - 1 set @ 30kg
    - 1 set @ 50kg
    - 1 set @ 60kg
    - 1 set @ 80kg (up +15kg on last week)


    cable pushdown:
    - 1 set of 20 @ 25kg
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 35kg
    - 1 set of 20 @ 45kg

    One arm cable curl:
    - 1 set of 10 (each arm) @ 10kg
    - 1 set of 10 (each arm) @ 15kg
    - 1 set of 10 (each arm) @ 20kg
    - 1 set of 10 (each arm) @ 25kg

    Cable bent-over tricpes extension:
    - 1 set of 20 @ 20kg
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 35kg
    - 1 set of 20 @ 40kg

    Cable one arm push down: (really struggled with these)
    - 1 set @ 10kg
    - 1 set @ 10kg
    - 1 set @ 15kg

    Dumbbell curl:
    - 1 set @ 8kg
    - 1 set @ 14kg
    - 1 set @ 16kg

    Barbell wrist curl:
    - 1 set of 20 @ 15kg
    - 1 set of 20 @ 20kg
    - 1 set of 20 @ 25kg (up +5kg on last week)

    Dips:
    3 sets of 10
     
  19. mondaynightmike

    mondaynightmike New Member

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    Monday's workout (26/3/07):
    Dumbbell bench press:
    - 1 set @ 16kg
    - 1 set @ 26kg
    - 1 set @ 20kg

    Dumbbell chest fly:
    - 1 set @ 8kg
    - 1 set @ 12kg
    - 1 set @ 14kg

    Inclined Dumbbell bench press:
    - 1 set @ 16kg
    - 1 set @ 18kg
    - 1 set @ 24kg (Up +2kg on last week)

    Inclined Dumbbell chest fly:
    - 1 set @ 10kg
    - 1 set @ 12kg
    - 1 set @ 14kg

    Cable standing fly:
    - 1 set @ 20kg
    - 1 set @ 25kg
    - 1 set @ 30kg
    - 1 set @ 40kg (up +5kg on last week)

    Seated fly:
    - 1 set @ 42kg
    - 1 set @ 56kg
    - 1 set @ 70kg (up +6kg on last week)

    Chest Press:
    - 1 set @ 30kg
    - 1 set @ 35kg
    - 1 set @ 45kg
     
  20. mondaynightmike

    mondaynightmike New Member

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    Wednesday's workout (28/3/07):

    Dumbbell Shoulder press:
    - 1 set @ 18kg
    - 1 set @ 26kg
    - 1 set @ 22kg

    cable front-raise:
    - 1 set @ 25kg
    - 1 set @ 35kg
    - 1 set @ 45kg

    Cable one arm front raise
    - 1 set of 20 (each arm) @ 10kg
    - 1 set of 20 (each arm) @ 15kg
    - 1 set of 20 (each arm) @ 20kg

    Seated rear lateral raise:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 50kg

    Seated rear delt row:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 45kg

    Rear lateral raise:
    - 1 set @ 4kg
    - 1 set @ 5kg
    - 1 set @ 6kg

    Dumbbell front raise:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 12kg

    Dumbbell Lateral raise:
    - 1 set @ 8kg
    - 1 set @ 10kg
    then 6kg till fail
     
  21. mondaynightmike

    mondaynightmike New Member

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    thursdays's workout (29/3/07):

    Squat:
    - 1 set @ 40kg
    - 1 set @ 50kg
    - 1 set @ 60kg
    - 1 set @ 70kg (up +10kg on last week)

    Lever Seated Leg Curl:
    - 1 set @ 30kg
    - 1 set @ 45kg
    - 1 set @ 55kg
    - 1 set @ 60kg

    Sled Seated leg press:
    - 1 set @ 50kg
    - 1 set @ 70kg
    - 1 set @ 90kg
    - 1 set @ 110kg

    Standing leg calf raise:

    - 1 set @ 20kg
    - 1 set @ 35kg
    - 1 set @ 55kg

    Lever leg extension:
    - 1 set @ 35kg
    - 1 set @ 45kg
    - 1 set @ 60kg (up +10kg on last week)

    Sled seated calf press:
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 45kg
    - 1 set of 20 @ 55kg

    Lever Seated Hip Abbuction (new this week)
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 40kg
    - 1 set of 20 @ 50kg

    warmed down/finished using a machine which simulates climbing. (can't remember the name of it)
     
  22. mondaynightmike

    mondaynightmike New Member

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    Fridays's workout (30/3/07):

    Cable Curl:
    - 1 set @ 30kg
    - 1 set @ 50kg
    - 1 set @ 60kg
    - 1 set @ 80kg


    cable pushdown:
    - 1 set of 20 @ 25kg
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 35kg
    - 1 set of 20 @ 45kg

    One arm cable curl:
    - 1 set of 10 (each arm) @ 10kg
    - 1 set of 10 (each arm) @ 15kg
    - 1 set of 10 (each arm) @ 20kg
    - 1 set of 10 (each arm) @ 25kg

    Cable bent-over tricpes extension:
    - 1 set of 20 @ 20kg
    - 1 set of 20 @ 30kg
    - 1 set of 20 @ 35kg
    - 1 set of 20 @ 40kg

    Cable one arm push down: (really struggled with these)
    - 1 set @ 10kg
    - 1 set @ 10kg
    - 1 set @ 15kg

    Dumbbell curl:
    - 1 set @ 8kg
    - 1 set @ 14kg
    - 1 set @ 16kg

    Barbell wrist curl:
    - 1 set of 20 @ 15kg
    - 1 set of 20 @ 20kg
    - 1 set of 20 @ 25kg

    Dumbell hammer curl
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 12kg

    Dips:
    3 sets of 10
     
  23. mondaynightmike

    mondaynightmike New Member

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    Monday's workout (02/04/07):
    Dumbbell bench press:
    - 1 set @ 20kg (up +4kg on last week)
    - 1 set @ 28kg (up +2kg on last week)
    - 1 set @ 24kg (up +4kg on last week)

    Dumbbell chest fly:
    - 1 set @ 10kg (up +2kg on last week)
    - 1 set @ 14kg (up +2kg on last week)
    - 1 set @ 16kg (up +2kg on last week)

    Inclined Dumbbell bench press:
    - 1 set @ 20kg (up +4kg on last week)
    - 1 set @ 26kg (up +2kg on last week)
    - 1 set @ 24kg (Up +2kg on last week)

    Inclined Dumbbell chest fly:
    - 1 set @ 12kg (up +2kg on last week)
    - 1 set @ 14kg (up +2kg on last week)
    - 1 set @ 16kg (up +2kg on last week)

    Cable standing fly: (standing straight up right)
    - 1 set @ 10kg
    - 1 set @ 15kg
    - 1 set @ 20kg

    Cable standing fly: (bent over)
    - 1 set @ 20kg
    - 1 set @ 25kg
    - 1 set @ 30kg
    - 1 set @ 40kg

    Seated fly:
    - 1 set @ 42kg
    - 1 set @ 56kg
    - 1 set @ 64kg
    - 1 set @ 70kg

    Chest Press:
    - 1 set @ 45kg till fail
     
  24. mondaynightmike

    mondaynightmike New Member

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    Wednesday's workout (04/04/07):

    Dumbbell Shoulder press:
    - 1 set @ 18kg
    - 1 set @ 26kg
    - 1 set @ 22kg

    cable front-raise:
    - 1 set @ 25kg
    - 1 set @ 35kg
    - 1 set @ 45kg

    Cable one arm front raise
    - 1 set of 20 (each arm) @ 10kg
    - 1 set of 20 (each arm) @ 15kg
    - 1 set of 20 (each arm) @ 20kg

    Seated rear lateral raise:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 50kg

    Seated rear delt row:
    - 1 set @ 20kg
    - 1 set @ 30kg
    - 1 set @ 45kg

    Rear lateral raise:
    - 1 set @ 4kg
    - 1 set @ 5kg
    - 1 set @ 6kg

    Dumbbell front raise:
    - 1 set @ 8kg
    - 1 set @ 10kg
    - 1 set @ 12kg

    Dumbbell Lateral raise:
    - 1 set @ 8kg
    - 1 set @ 10kg
    then 6kg till fail
     
  25. mondaynightmike

    mondaynightmike New Member

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    Right so i've kinda had about a week or a week 1/2 half due to moving jobs so not been able to get down the gym but started back and here goes
     
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