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Members logs / Re: Training log
« Last post by ph1408 on February 04, 2023, 09:29:01 PM »Training week 30.01.2023 - 05.02.2023
30.01.2023 Biceps, triceps
Pinwheel curls
18 x10
18 x10
18 x10
18 x10
18 x14
Triceps extensions
30 x11
30 x8
25 x13
25 x7
20 x11 + drop set to 15 x14
15 x15
Hammer curls, cable
22.5 x16
25 x16
27.5 x12
27.5 x9
25 x11
One arm triceps extensions, cable
10 x12
10 x11
10 x8
7.5 x11
Cable curls
20 x17
20 x14
20 x12
15 x20
15 x20
Preacher curls, dumbbell
8 x20
8 x19
8 x19
TechnoGym Arm Extension
30 x20
35 x20
40 x18
Very good workout. I'm chasing the 50cm arms and I think I'm getting pretty close.
31.01.2023 Shoulders, traps
Lateral raises
14 x18
14 x16
14 x16
14 x14
14 x14 + drop 6 x30
Seated press, plate loaded
115 x7
115 x6
115 x5
110 x7
Lateral raises, cable
5 x20
6 x15
6 x15
6 x12
5 x14
Reverse flyes, dumbbell
10 x14
10 x12
8 x19
Power shrugs
130 x12
130 x12
130 x15
130 x20
I had a very good pump throughout the whole session.
01.02.2023 Back
Conventional deadlifts
160 x5
180 x3
170 x3
Seated rows, plate loaded
200 x12
210 x11
240 x6
200 x11
Low rows
200 x10
160 x15
160 x14
Lat pulldowns, medium-grip
70 x13
70 x13
70 x11
65 x13
65 x13
I was happy about the deadlifts and overall it was very exhausting but a satisfying workout.
02.02.2023 Arms
Pinwheel curls
18 x17
20 x16
20 x16
20 x15 + drop set 14 x8
Triceps extensions
27.5 x9
22.5 x13
22.5 x18
22.5 x14
22.5 x16
22.5 x15
Hammer curls, cable
20 x20
27.5 x14
27.5 x14
27.5 x9
22.5 x17
One arm triceps extensions, cable
7.5 x20
10 x16
10 x12
10 x10
Preacher curls, dumbbell
8 x20 (dumbbells were taken)
10 x17
10 x17 + drop set 8 x10 + drop set 6 x9
One of my best workouts of all time. I got stronger compared to my last workout and the pump was insane.
Overall it was a good week, but I got very tired and I am sick now, so I need to take a few days off. Perhaps tomorrow I'm fit enough to bench press again, do some chest and delts.
30.01.2023 Biceps, triceps
Pinwheel curls
18 x10
18 x10
18 x10
18 x10
18 x14
Triceps extensions
30 x11
30 x8
25 x13
25 x7
20 x11 + drop set to 15 x14
15 x15
Hammer curls, cable
22.5 x16
25 x16
27.5 x12
27.5 x9
25 x11
One arm triceps extensions, cable
10 x12
10 x11
10 x8
7.5 x11
Cable curls
20 x17
20 x14
20 x12
15 x20
15 x20
Preacher curls, dumbbell
8 x20
8 x19
8 x19
TechnoGym Arm Extension
30 x20
35 x20
40 x18
Very good workout. I'm chasing the 50cm arms and I think I'm getting pretty close.
31.01.2023 Shoulders, traps
Lateral raises
14 x18
14 x16
14 x16
14 x14
14 x14 + drop 6 x30
Seated press, plate loaded
115 x7
115 x6
115 x5
110 x7
Lateral raises, cable
5 x20
6 x15
6 x15
6 x12
5 x14
Reverse flyes, dumbbell
10 x14
10 x12
8 x19
Power shrugs
130 x12
130 x12
130 x15
130 x20
I had a very good pump throughout the whole session.
01.02.2023 Back
Conventional deadlifts
160 x5
180 x3
170 x3
Seated rows, plate loaded
200 x12
210 x11
240 x6
200 x11
Low rows
200 x10
160 x15
160 x14
Lat pulldowns, medium-grip
70 x13
70 x13
70 x11
65 x13
65 x13
I was happy about the deadlifts and overall it was very exhausting but a satisfying workout.
02.02.2023 Arms
Pinwheel curls
18 x17
20 x16
20 x16
20 x15 + drop set 14 x8
Triceps extensions
27.5 x9
22.5 x13
22.5 x18
22.5 x14
22.5 x16
22.5 x15
Hammer curls, cable
20 x20
27.5 x14
27.5 x14
27.5 x9
22.5 x17
One arm triceps extensions, cable
7.5 x20
10 x16
10 x12
10 x10
Preacher curls, dumbbell
8 x20 (dumbbells were taken)
10 x17
10 x17 + drop set 8 x10 + drop set 6 x9
One of my best workouts of all time. I got stronger compared to my last workout and the pump was insane.
Overall it was a good week, but I got very tired and I am sick now, so I need to take a few days off. Perhaps tomorrow I'm fit enough to bench press again, do some chest and delts.