Kendaran
Jr. Gnome
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« on: February 18, 2010, 02:20:56 PM » |
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Hello all! I thought it would be a good idea to try to keep a workout diary so i hope this will work out for me :p
Inactive for 10 days now and still 3 more days to stay inactive which sucks, had a minor surgury but here is what i did last time i worked out
Monday 8th February
Warmup 10 mins fast walk on the threadmill
Benchpress
warm up 20 reps 20kg/45 pounds
5x5 at 70kg/154pounds
Incline Bench
6x5 at 55kg/121pounds
Flies
8x4 20kg/45pounds (10kg/22pounds per arm)
That was if fro my chest now of to my fav part :P
Triceps
Frenchpress - 30kg/66pounds 8x4
Triceps Pushdown 5x5 - not quite sure at the weight here but i max out the machine
Kickbacks 5x5 10kg/22pounds
that was my last workout before my surgury, ill try to update here as often as i can also good luck to all you guys and girls out there! :P
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #1 on: February 23, 2010, 01:37:18 PM » |
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Ok here is my first workout after a 2 week absent of it!
first of all the past 2 days i have had horrible nutrition so it was a really hard workout.
Leg-day! Tuesday
4x8 Squat at 90kg - 198lbs
1x5 Front-squat 60kg - 132lbs
4x8 Leg extention 60kg - 132lbs (atleast that is what i think it was XD)
4x8 Legpress 180kg - 397lbs
6x12 Seated Calf Raises 60kg - 132lbs
that was the end of this workout i felt good that i managed to finish it but i am dissapointed of my nutrition, but well it will be better
in the future
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #2 on: March 02, 2010, 02:44:49 PM » |
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had to have a short workout today so not that many exercises
warmup 5 mins light benchpress, triceps pushdown and incline dumbellpress
Benchpress
5x5 70kg -154 pounds
Incline Dumbellpress
5x5 57.5kg -122.8 pounds
Frenchpress
8x5 30kg - 66 pounds
Triceps Pushdown
5x5 max at the machine no idea how much weight it is
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #3 on: March 06, 2010, 12:55:41 PM » |
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Workout Friday 5th march
Forced negative chins 8x4
Seated cable rows 8x4 80kg - 176 pounds
Lat pulldows wide grip 8x4 60kg - 132 pounds
Latpulldowns closegrip 8x4 70kg - 154 pounds
30 mins fast walk at threadmill
pretty good workout also felt that i haven't worked lats for a while now :p
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #4 on: March 18, 2010, 11:52:13 AM » |
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I've been really slack at workout, havent worked out since the 11th. so i feel really good right now ^^
Brisk walk to workout (warmup)
warmup chest/triceps
Chest:
Benchpress 5x5 72.5kg - 160 pounds
Flat Flyes(Light) 5x5 20kg - 45 pounds (SLOOOOOW reps)
Cable Cross 5x5 35kg - 77 pounds
Triceps
Triceps pushdown 8x4 (maxed out the machine)
Frenchpress 5x5 30kg (really exhausted in the triceps before this)
Dips 5x1 (forced negatives)
30mins of "weight loss" program at threadmill basicly briskwalk with different speeds and also uphill function (incline)
Horrible nutrition past week so weight increased with 2kg
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #5 on: March 20, 2010, 06:15:33 AM » |
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Friday 19th
Back, warmup - 5 min jog, light rows and light deadlifts
Deadlifts 5x5 130kg - 286 pounds (some time since i did these)
Forced Negative chins - 5x5
Cable Row(closegrip) 5x5 60kg - 132 pounds (motionless body)
Latpulldowns (wide) 5x5 70kg - 154 pounds
Latpulldowns (closegrip) 5x5 70kg - 154 pounds
did 15 mins cardio then i realised i had to get new running shoes
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Kendaran
Jr. Gnome
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Posts: 99
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« Reply #6 on: March 22, 2010, 02:22:45 PM » |
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I started this workout with 50 minutes of brisk walk on a threadmill
Chest warmup
light bench and some pushups
Benchpress 5x5 72.5kg - 160 pounds
Cablecross 5x5 70kg - 154 pounds
Incline Bench 5x5 55kg - 121 pounds
Triceps
Triceps Pushdowns 8x4 (max weight at the machine)
Frenchpress 5x5 30kg - 66 pounds
Closegrip Bench 5x5 50kg - 110 pounds
"cooldown walk" for 10 mins
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Danny
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« Reply #7 on: March 23, 2010, 02:40:47 PM » |
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Hey there! Nice diary (:
You got surgery?
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My Progress Diary (:
My Website5RM/1RM: SQ: 127 kg / 117 kg DL: 142 kg / 144 kg BP: 71 kg / 77 kg Row: 74 kg / 82 kg Press: 48 kg / 52 kg @1,79m | 80kg | 6-pack
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #8 on: March 23, 2010, 02:49:13 PM » |
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Thanks! ^^
It was just a minor one hehe, kept me from working out upperbody at all in 10 days wich kinda sucked but was nothing major (back for full now exept the fact that i had a really BAD cramp in my hamstrings last night X) )
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Danny
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« Reply #9 on: March 23, 2010, 02:51:38 PM » |
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Thanks! ^^
It was just a minor one hehe, kept me from working out upperbody at all in 10 days wich kinda sucked but was nothing major (back for full now exept the fact that i had a really BAD cramp in my hamstrings last night X) )
Hamstrings - the core of one's upper body! xD |
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My Progress Diary (:
My Website5RM/1RM: SQ: 127 kg / 117 kg DL: 142 kg / 144 kg BP: 71 kg / 77 kg Row: 74 kg / 82 kg Press: 48 kg / 52 kg @1,79m | 80kg | 6-pack
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #10 on: March 23, 2010, 02:54:20 PM » |
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Thanks! ^^
It was just a minor one hehe, kept me from working out upperbody at all in 10 days wich kinda sucked but was nothing major (back for full now exept the fact that i had a really BAD cramp in my hamstrings last night X) )
Hamstrings - the core of one's upper body! xD Yeah kinda but today was my leg day which really annoys me because i can bearly walk right now but it will probably be over done some stretching and it feels alot better now ^^ |
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #11 on: March 25, 2010, 01:57:06 PM » |
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i did not feel well today so i tried my best
Benchpress 6x6 72.5kg - 160 pounds
Shoulders:
Military Press 5x5 40kg - 90 pounds
Sideraises 5x5 7kg - 15 pounds
Barbell delt rows 5x5 50kg - 110 pounds
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Danny
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« Reply #12 on: March 25, 2010, 02:04:41 PM » |
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Your benchpress looks solid! Nice barbell delt rows too! I'm only doing the dumbbell variant though  |
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My Progress Diary (:
My Website5RM/1RM: SQ: 127 kg / 117 kg DL: 142 kg / 144 kg BP: 71 kg / 77 kg Row: 74 kg / 82 kg Press: 48 kg / 52 kg @1,79m | 80kg | 6-pack
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #13 on: March 25, 2010, 02:07:05 PM » |
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yeah, its a while since i did shoulders so i felt pretty weak at them and i was kinda confused since i had no plan of what i was going to do!
Yeah my bench is pretty solid, 75kg - 165 pounds next week! ;P (2.5 kg's 5.5 pounds each week)
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« Last Edit: March 25, 2010, 02:13:39 PM by Kendaran »
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Kendaran
Jr. Gnome
Reputation Power: 1
Posts: 99
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« Reply #14 on: March 29, 2010, 02:29:24 PM » |
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Monday workout,
warmup 5mins of light chest and triceps exercises
Benchpress 5x5 75kg - 165 pounds
Incline dumbellpress 5x5 22.5 kg - 50 pounds (one in each arm)
Cablecross 5x5 70kg - 154 pounds
Frenchpress 5x5 35kg - 77 pounds
Tricepspushdowns 5x5 (max at the machine)
Closegrip Benchpress 5x5 50kg - 110 pounds
Cardio for 30 mins
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