2016 January - March

[John]

Late start to the year but here's my first workout for 2016.

Sunday, 17 Jan 2016

1. Barbell Deep Squat: 10 x (20, 40, 50, 60), 5 x 5 x 80 kg
2. Leg Press: 5 x 10 x 195 kg
3. Cable Seated Row: 10 x (39, 52), 3 x 10 x 66 kg

[John]

Thursday, 21 January

1. Barbell Bench Press: 10 x (40, 50, 60, 70), 3 x 3 x 80 kg
2. Dumbbell Incline Bench Press: 10 x 20, 2 x 10 x 25, 8 x 25 kg
3. Cable Incline Fly: 10 x (14, 18, 20.3, 23) kg
4. Cable Triceps Pushdown: 10 x (41, 50, 59, 73), 8 x 82 kg

[John]

Friday, 22 January

1. Barbell Curl: 12 x 20, 2 x 12 x 25 kg
2. Dumbbell Shoulder Press: 12 x 15, 10 x (17.5, 20, 22.5, 20) kg
3. Dumbbell Lateral Raise: 12 x 8, 10 x (8, 9), 2 x 10 x 10 kg
4. One-dumbbell Front Raise: 4 x 10 x 25 kg
5. Machine Rear Delt Row: 2 x 10 x 20, 3 x 10 x 30 kg
6. Barbell Curl: 2 x 12 x 30 kg
7. Dumbbell Hammer Curls: 12 x 15 kg

[John]

Monday, 25 January

1. Dumbbell Shoulder Press: 12 x (15, 17.5, 20), (9, 8) x 22.5, 10 x 20 kg
2. Dumbbell One Arm Side Lateral Raise: 2 x 12 x 10, 2 x 12 x 12.5, (12, 10) x 15 kg
3. One-dumbbell Front Raise: 2 x 12 x 25, 2 x 12 x 30, 2 x 12 x 35 kg
4. Machine Rear Delt Row: 12 x (20, 30), 2 x 10 x 40 kg

[John]

Tuesday, 2 February

1. Leg Press: 20 x 155, 15 x 195, 4 x 15 x 200 kg
2. Leg Extensions: (12, 15, 12) x 70 kg
3. Seated Leg Curl: 3 x 15 x 50 kg

[John]

Wednesday, 3 February

1. Barbell Bench Press: 20 x 20, 15 x 40, 10 x 50, 8 x 60, 7 x 70, (5, 3, 4) x 80, 5 x 70, 12 x 65 kg
2. Dumbbell Incline Bench Press: 15 x 20, 2 x 10 x 25, 9 x 25 kg
3. Overhead Rear Delt Cable Flye: 15 x (4.5, 6.8, 9, 11.3, 14) kg
4. Low-pulley Rear Delt Cable Flye: 12 x 4.5, 2 x 12 x 6.8 kg

[John]

Sunday, 7 February

1. Barbell Deep Squat: 10 x (20, 40, 60, 80) kg, (3, 4) x 100 kg, 2 x 10 x 80 kg
2. Leg Press: 3 x 15 x 200 kg
3. Leg Extensions: 3 x 12 x 70 kg

First time with 100kg on my back for about three months. Feeling weak-as :(

sport-graphics-weightlifting-219730.gif (4.02 KiB) Viewed 2690 times

[John]

Wednesday, 10 February 2016

1. Barbell Bench Press: 20 x 20 kg, 10 x (40, 60) kg, 9 x 70 kg, 4 x 80 kg, 2 x 3 x 80 kg, 7 x (65, 60) kg
2. Dumbbell Incline Bench Press: 9 x (22.5, 25) kg, 10 x 25 kg
3. Standing Rope Curl, Supinating: 15 x (23, 32, 36) kg, 12 x 41 kg
4. Smith Machine Drag Curl: 15 x 25 kg, 2 x 15 x 45 kg

[John]

Monday, 29 February 2016

1. Barbell Deep Squat: 10 x (20, 40, 50, 60, 70) kg, 5 x 80 kg
2. Leg Extensions: 15 x (57, 63) kg, 12 x 70 kg
3. Seated Leg Curl: 3 x 15 x 50 kg
4. Barbell Curl: 2 x 12 x 27.5 kg, 2 x 12 x 32.5 kg
5. Dumbbell Incline Curl: 2 x 12 x 12.5 kg, 11 x 12.5 kg
6. Barbell EZ Bar Reverse Grip Curl: 3 x 12 x 27.5 kg
7. Dumbbell Hammer Curls: 12 x 15 kg, 2 x 12 x 12.5 kg

First gym session in almost three weeks. Hard work and weak

[John]

Wednesday, 2 March 2016

1. Dumbbell Incline Bench Press: 12 x 20 kg, 10 x (22.5, 25) kg, 8 x 30 kg
2. Barbell Bench Press: 20 x 20 kg, 12 x 40 kg, 10 x (50, 60) kg, 6 x 70 kg, (9, 8, 6) x 60 kg
3. Cable Inner Chest Press: 12 x (14, 23) kg, (10, 12) x 27 kg
4. Cable Scoop: 12 x 9 kg, 2 x 12 x 14 kg, 10 x 18 kg
5. EZ Bar Triceps Extension: 12 x 17.5 kg, 3 x 10 x 27.5 kg

[John]

Monday, 7 March 2016

1. Barbell Deadlift: 10 x (60, 100) kg, 3 x 8 x 120 kg, 4 x 120 kg, 2 x 3 x 130 kg, 1 x 140 kg, 4 x 120 kg
2. Pendlay Row: 4 x 10 x 60 kg
3. Pull Ups: 2 x 10 Rep, (12, 10) Rep

[John]

Wednesday, 9 March 2016

1. Dumbbell Incline Bench Press: 5 x 12 x 20 kg
2. Barbell Bench Press: 20 x 20 kg, 12 x 40 kg, 6 x 6 x 60 kg
3. Cable Inner Chest Press: 2 x 15 x 18 kg, 2 x 12 x 23 kg
4. Cable Scoop: 12 x 14 kg, 2 x 12 x 16.3 kg, 10 x 18 kg

[John]

Saturday, 12 March 2016

1. Barbell Bench Press: 20 x (20, 35) kg, 15 x (40, 45) kg
2. Barbell Bench Press: 7 x 5 x 62.5 kg
3. Barbell Curl: 10 x (27.5, 30) kg, 2 x 10 x 32.5 kg, 10 x 37.5 kg
4. Dumbbell Incline Curl: 2 x 12 x 12.5 kg, 10 x (12.5, 15) kg, 15 x 10 kg
5. Dumbbell Hammer Curls: 4 x 12 x 12.5 kg
6. Barbell EZ Bar Reverse Grip Curl: 4 x 12 x 27.5 kg

[John]

Sunday, 13 March 2016

1. Barbell Bench Press: 20 x (20, 40) kg, 15 x 50 kg, 10 x 60 kg
2. Barbell Bench Press: 8 x 4 x 67.5 kg
3. Cable Inner Chest Press: 15 x 14 kg, 3 x 15 x 23 kg

[John]

Monday, 14 March 2016

1. Barbell Squat: 10 x (40, 60, 80) kg, 2 x 5 x 100 kg, 3 x 105 kg
2. Leg Press: 4 x 15 x 200 kg
3. Seated Leg Curl: 4 x 12 x 50 kg
4. Barbell Bench Press: 20 x (20, 30) kg, 15 x 50 kg, 10 x 60 kg
5. Barbell Bench Press: 10 x 3 x 72.5 kg