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4:03 am
February 9, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Post edited 4:37 am – February 9, 2010 by Xeophex
Some of the weights in the gym are in Kilogram, some are in pounds. Pretty annoying but I just note down what weight I do in pounds, if using pounds, then convert it when I get home to keep it all in Kg for this log.
I don't count the weight of the bar on the Smith machine. It's a 20kg Olympic bar but with some kind of counter weight. I still don't know how much t weights effectively, must be under 10kg though, so I just don't ever count for Smith.
I rest for about 90 seconds between each set.
Monday 8th February 2010 | Shoulders
8min Cycle (to the gym)
Upper body stretch
Seated Dumbbell Shoulder Press
12 x 18kg
10 x 24kg
10 x 24kg
10 x 20kg
Behind Neck Press on Smith (not counting Smith bar)
12 x 31.75kg
10 x 40.82kg
7 x 50kg
10 x 31.75kg
Dumbbell Rear Lateral Raises / Reverse Flies
12 x 16kg
12 x 18kg
12 x 18kg
16 x 16kg
Leaver Lateral Raises
14 x 27.22kg
8 x 31.75kg
8 x 31.75kg
8 x 27.22kg
11 x 22.68kg
12 x 18.14kg
Dumbbell Alternating Front Raises
10 x 12kg (on each arm)
10 x 12kg (on each arm)
10 x 12kg (on each arm)
15 x 10kg (on each arm)
Barbell Upright Rows
20 x 20kg
7 x 40kg
12 x 30kg
10 x 30kg
Treadmill Run
1500metres @ 1.5% inclination in 6:52
12min Cycle (back home)
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12:07 am
February 10, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Tuesday 9th February 2010 | Back & some chest
3min Rowing Sprint
Barbell Free Bench Press
14 x 20kg
12 x 40kg
9 x 81.47kg (I weigh 78kg)
9 x 81.47kg
1 x 101.65kg
15 x 60kg
Wide Grip Pull-ups (over-grasp)
14 x
9 x
9 x
7 x
Dumbbell Bent-over Rows
12 x 38kg
12 x 45kg
12 x 50kg
14 x 40kg
Lat Pulldowns (wide grip)
16 x 45.36kg
12 x 63.50kg
10 x 63.50kg
14 x 54.43kg
Lat Pulldowns (close grip)
12 x 42.68
10 x 62.68
8 x 62.68
14 x 42.68
Cable Seated Rows
12 x 54.43kg
10 x 63.50kg
10 x 63.50kg
12 x 54.43kg
Barbell Shrugs on Smith (not counting Smith bar)
30 x 60kg
20 x 72.57kg
14 x 72.57kg
30 x 60kg
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7:45 pm
February 10, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Tuesday 9th February 2010 |
Rest day
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5:00 pm
February 11, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Post edited 5:03 pm – February 11, 2010 by Xeophex
Thursday 11th February 2010 | Legs day
Leg stretch
Barbell Squats
12 x 20kg
Barbell Squats on Smith (not counting Smith bar)
8 x 72.57kg
8 x 72.57kg
8 x 81.65kg
12 x 40.82kg
Leg Press
12 x 101.65kg
10 x 142.47kg
8 x 183.29kg
5 x 204.12kg
10 x 183.29kg
16 x 101.65kg
Leg Extensions
14 x 49.9kg
10 x 68kg
10 x 68kg
12 x 58.97kg
Calf Raises
14 x 47.63kg
14 x 47.63kg
12 x 54.43kg
12 x 47.63kg
EDIT: Treadmill was broken today.  Though had a 15 min brisk walk home.
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10:52 pm
February 12, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Friday 12th February 2010 | Arms & some chest
Barbell Free Bench Press
16 x 20kg
12 x 42.68kg
9 x 81.47kg (I weigh 78kg)
8 x 81.47kg
12 x 60kg
18 x 42.68kg
Barbell Close Grip Bench Press
12 x 42.68kg
8 x 51.75kg
12 x 42.68kg
Seated Barbell Preacher Curls
12 x 30kg
12 x 30kg
10 x 40kg
10 x 40kg
Tricep Dumbbell Extensions (w/both arms)
16 x 30kg
16 x 38kg
14 x 40kg
12 x 40kg
Pull-ups (over-grasp)
10 x
Chin-ups (under-grasp)
13 x
10 x
10 x
Tricep Cable Pushdowns
18 x 58.97kg
12 x 58.97kg
12 x 54.43kg
16 x 45.36kg
16 x 45.36kg
18 x 45.36kg
Preacher Curl Machine
14 x 49.9kg
12 x 54.43kg
10 x 54.43kg
8 x 54.43kg
14 x 31.75kg
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8:35 pm
February 13, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Post edited 12:18 pm – February 15, 2010 by Xeophex
Saturday 13th February 2010 |
Rest day
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12:19 pm
February 15, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Post edited 12:21 pm – February 15, 2010 by Xeophex
Sunday 14th February 2010 |
Chin-ups (under-grasp)
12 x
12 x
11 x
11 x
12 x
12 x
10 x
Dumbbell Curls
12 x 14kg
12 x 14kg
12 x 14kg
12 x 14kg
12 x 14kg
Dumbbell Concentration Curls
12 x 14kg
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10:16 pm
February 18, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Monday 15th February 2010 | Chest
Dumbbell Flat Bench Press
12 x 20kg (in each hand)
12 x 30kg (in each hand)
12 x 30kg (in each hand)
12 x 30kg (in each hand)
12 x 30kg (in each hand)
11 x 30kg (in each hand)
9 x 30kg (in each hand)
Barbell Incline Bench Press on Smith (not counting Smith bar)
12 x 31.75kg
12 x 40.82kg
8 x 50.82kg
8 x 50.82kg
8 x 50.82kg
19 x 31.75kg
Barbell Decline Bench Press on Smith (not counting Smith bar)
16 x 31.75kg
14 x 40.82kg
10 x 63.50kg
20 x 40.82kg
Lever Pec Deck Flies (selectorised)
14 x 36.29kg
(then the cables became free)
Standing Cable Flies
14 x 31.75kg
20 x 27.22kg (no rest)
14 x 22.68kg
18 x 27.22kg (no rest)
14 x 22.68kg (no rest)
20 x 18.14kg
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10:25 pm
February 18, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Tuesday 16th February 2010 |
Rest day
Wednesday 15th February 2010 |
Another rest day! (hungover haha)
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10:25 pm
February 18, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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Post edited 1:02 am – February 19, 2010 by Xeophex
I meant Wednesday 17th
Thursday 18th February 2010 |
Pull-ups (over-grasp)
10 x
10 x
10 x
10 x
Chin-ups (under-grasp)
12 x
12 x
12 x
12 x
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10:37 pm
February 26, 2010
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Xeophex
| | Plymouth, England, UK | |
| Member | posts 14 |
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I've hurt my hand a week ago whilst drunk. I can barely lift a saucepan, let alone any weights.  I've gone, and will continue to go occasionally and do legs/cardio at the gym, but nothing worth noting down. I hope it heals fast!
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