Approved Log My Training Log

[Skays]

Wednesday Chest Triceps

Chest and Triceps

DB Incline
12kg - 15
26kg - 7
26kg - 6
20kgs - 8
20kg - 8

Single Left Arm DB Incline
16kg - 8
16kg - 9
16kg -8
16kg - 8

Peck Deck
47kg - 8
Single Left Arm:
26kg - 11
26kg - 12
26kg - 12

Chest Press Machine
Left single arm only
12 kg - 7
12 kg -7
12 kg -7

Cables incline chest
Left single arm only - incline isolated upper left pec
6.25kg - 16
6.25kg - 15
6.25kg - 15
6.25kg - 15

Tricep Ropes pull down
18.75kg - 11
18.75kg - 11
18.75kg - 11
18.75kg - 11

Tricep Vbar pull down
18.75kg - 8
18.75kg - 8
18.75kg - 8

Single arm cable triceps pull down
6.25kg - 8 each arm
6.25kg - 8 each arm
6.25kg - 8 each arm


Side lateral Raises
8kg - 12
8kg - 12
8kg - 12

Front Raises
15kg plate - 10
15kg plate - 10
15kg plate - 10

Abs on the Swiss ball

 

[Skays]

Back & Biceps

Lat Pull Down
61kg x 12
75kg x 7
61kg x 10

Seated Machine Row
54kg x 9
54kg x 15
54kg x 14

Ropes Lat pull down
18.75kg x 10
16.75kg x 10
13.75kg x 11

Straight Bar Bicep curls
25kg x 15
30kg x 12
30kg x 12
30kg x 12

DB Hammers
20kg x 7
20kg x 7
20kg x 7

Isoloated Single Arm Bicep Curls - Ropes
12
12
12

Single Arm DB Shrugs
24kg x 11
24kg x 11
24kg x 11

 

[ChasetheCase]

You've still got good weights for the bar bicep curls, how do you find your chest asymmetry with the curl?

 

[Skays]

You've still got good weights for the bar bicep curls, how do you find your chest asymmetry with the curl?

Thanks @ChasetheCase no issues at all with the curls. Only when doing chest exercises. For example dips, this has been one exercise that I can't do anymore. Even with push-ups, starting from scratch again.

But in saying that, today has been a good indicator that I am really starting to get my strength back in chest. I have increased my weights slightly and can feel that I'm getting stronger.

Tuesday Chest Triceps

DB Incline
12kg - 15
26kg - 12
28kg - 6
28kgs - 6
22kgs - 8

Single Left Arm DB Incline
18kg - 6
18kg - 9
18kg - 7
18kg - 7

Peck Deck
47kg - 8
Single Left Arm:
33kg - 10
33kg - 10
33kg - 10

Chest Press Machine
Left single arm only
12 kg - 7
12 kg -7
12 kg -7

Cables incline chest
Left single arm only - incline isolated upper left pec
8.75kg - 10
8.75kg - 11
8.75kg - 11
8.75kg - 9

Tricep Ropes pull down
18.75kg - 11
18.75kg - 11
18.75kg - 11
18.75kg - 9

Single arm cable triceps pull down
6.25kg - 9 each arm
6.25kg - 9 each arm
6.25kg - 9 each arm

Side lateral Raises
8kg - 14
8kg - 14
8kg - 14

Front Raises
15kg plate - 10
15kg plate - 10
15kg plate - 1

Abs Swiss Ball

 

[VMfreaks]

@Skays are you entering the comp?

 

[hubbles]

Those incline DB's are climbing up brother

 

[Skays]

@Skays are you entering the comp?

I think I might. It'll keep me accountable

 

[Skays]

Lat Pull Down
61kg x 12
75kg x 7
61kg x 10

Seated Machine Row
54kg x 9
54kg x 15
54kg x 14

Ropes Lat pull down
18.75kg x 10
16.75kg x 10
13.75kg x 11

Straight Bar Bicep curls
25kg x 15
30kg x 12
35x 7
20kg x 10

DB Hammers
20kg x 6
16kg x 8
16kg x 8

Single Arm DB Shrugs
24kg x 11
24kg x 11
24kg x 11

 

[Skays]

Leg Extensions
40kgx40 warmup
96kg x 12
117kg x 10
82kg x 12

Seated Leg Press
75kg x 30
95kg x30

Lying down Hamstring Curls
53kg x 10
53kg x 10
53kg x 7

Seated Leg Press Machine (Calf’s)
115kg x 16
95kg x 16
95kg x 16

 

[Skays]

Monday Chest/Triceps/Shoulders

DB Incline
12kg - 15
30kg - 4
28kgs - 6
26kgs - 8

Single Left Arm DB Incline
18kg - 6
18kg - 9
18kg - 7
18kg - 7

Peck Deck
Single Left Arm:
33kg - 10
33kg - 10
33kg - 10

Chest Press Machine
Left single arm only
12 kg - 7
12 kg -7
12 kg -7

Cables incline chest
Left single arm only - incline isolated upper left pec
8.75kg - 10
8.75kg - 11
8.75kg - 11
8.75kg - 9

Tricep Ropes pull down
18.75kg - 11
18.75kg - 11
18.75kg - 11
18.75kg - 9

Single arm cable triceps pull down
6.25kg - 9 each arm
6.25kg - 9 each arm
6.25kg - 9 each arm

Side lateral Raises
8kg - 14
8kg - 14
8kg - 14

Front Raises
15kg plate - 10
15kg plate - 10
15kg plate - 1

Abs Swiss Ball

 

[Skays]

Lat Pull Down
54kg x 12
54kg x 12
54kg x 12
54kg x 12

Seated Machine Row
54kg x 12
54kg x 12
54kg x 12
54kg x 12

Ropes Lat pull down
18.75kg x 10
16.75kg x 10
13.75kg x 11

Reverse Pec Deck
3 sets

Straight Bar Bicep curls
35kg x 8
30kg x 12
30kg x 12
30kg x 12

DB Hammers
20kg x 6
20kg x 6
20kg x 6

Single Arm DB Curls
12kg x 12
12kg x 12
12kg x 12
12kg x 12

Single Arm DB Shrugs
24kg x 11
24kg x 11
24kg x 11

 

[Skays]

Wednesday Chest

DB Incline
12kg - 15
28kg - 5
28kgs - 6
22kgs - 8

Single Left Arm DB Incline
18kg - 6
18kg - 7
18kg - 6
18kg - 7

Peck Deck
Single Left Arm:
26kg - 15
26kg - 13
26kg - 10

Chest Press Machine
Left single arm only
12 kg - 7
12 kg -7
12 kg -7


Cables incline chest
Left single arm only - incline isolated upper left pec
8.75kg - 10
8.75kg - 10
8.75kg - 11
8.75kg - 9

 

[ChasetheCase]

Good to be seeing solid progress on your left side

 

[Skays]

Good to be seeing solid progress on your left side

Thank you. It's really coming up nicely.

 

[Skays]

No training today. Just did my usual steps.

 

[Skays]

Leg Extensions
40kgx40 warmup
96kg x 12
117kg x 10
82kg x 12

Seated Leg Press
75kg x 30
95kg x30

Lying down Hamstring Curls
53kg x 10
53kg x 10
53kg x 7

Seated Leg Press Machine (Calf’s)
115kg x 16
95kg x 16
95kg x 16

DB Hammers
20kg x 6
20kg x 6
20kg x 6

Single Arm DB Curls
14kg x 10
14kg x 10
14kg x 10

Tricep Ropes pull down
18.75kg - 11
18.75kg - 11
18.75kg - 11

 

[Skays]

Chest/Triceps/Shoulders

DB Incline
12kg - 20
20kg - 12
26kg - 6
26kg - 6
26kg - 5

Single Left Arm DB Incline
16kg - 8
16kg - 8
16kg - 8
16kg - 8

Peck Deck
Single Left Arm:
26kg - 12
26kg - 12
26kg - 12

Chest Press Machine
Left single arm only
12 kg - 7
12 kg -7
12 kg -7


Cables incline chest
Left single arm only - incline isolated upper left pec
6.25kg - 16
6.25kg - 16
6.25kg - 16

Tricep Ropes pull down
18.75kg - 11
18.75kg - 10
18.75kg - 9
18.75kg - 10

Tricep Straight Bar pull down
18.75kg - 8
18.75kg - 8
18.75kg - 8

Single arm cable triceps pull down
6.25kg - 8 each arm
6.25kg - 8 each arm
6.25kg - 8 each arm


Side lateral Raises
8kg - 12
8kg - 12
8kg - 12

Front Raises
15kg plate - 10
15kg plate - 10
15kg plate - 10

Abs... Swiss ball

 

[Skays]

Lat Pull Down
54kg x 12
54kg x 12
54kg x 12

Seated Machine Row
54kg x 12
54kg x 12
54kg x 12

Ropes Lat pull down
18.75kg x 10
16.75kg x 10
13.75kg x 11
13.75kg x 11

Reverse Pec Deck
3 sets

Straight Bar Bicep curls
30kg x 12
30kg x 12
30kg x 12

DB Hammers
20kg x 6
20kg x 6
20kg x 6

Single Arm DB Curls
14kg x 8
14kg x 8
14kg x 8

DB Shrugs
22kg x 11
22kg x 11
22kg x 11
22kg x 11

 

[Skays]

DB Incline
12kg - 20
20kg - 12
26kg - 6
26kg - 6
26kg - 5

Single Left Arm DB Incline
16kg - 8
16kg - 8
16kg - 8
16kg - 8

Peck Deck
Single Left Arm:
26kg - 12
26kg - 12
26kg - 12

Chest Press Machine
Left single arm only
12 kg - 7
12 kg -7
12 kg -7


Cables incline chest
Left single arm only - incline isolated upper left pec
6.25kg - 16
6.25kg - 16
6.25kg - 16

 

[Skays]

Chest and Triceps

DB Incline
12kg - 15
26kg - 8
26kg - 8
26kg - 6

Single Left Arm DB Incline
18kg - 7
18kg - 8
18kg - 7
18kg - 8

Peck Deck
Single Left Arm:
33kg - 10
33kg - 10
33kg - 10

Chest Press Machine
Left single arm only
12 kg - 8
12 kg - 8
12 kg - 8

Cables incline chest
Left single arm only - Under arm - incline isolated upper left pec
8.75kg - 11
8.75kg - 11
8.75kg - 11
8.75kg - 11

Tricep Ropes pull down
18.75kg - 11
18.75kg - 11
18.75kg - 11
18.75kg - 11

Single arm cable triceps pull down
6.25kg - 9 each arm
6.25kg - 9 each arm
6.25kg - 9 each arm

Side lateral Raises
8kg - 14
8kg - 14
8kg - 14

Front Raises
15kg plate - 10
15kg plate - 10
15kg plate - 10

Abs Swiss Ball