Approved Log My Training Log

[Skays]

Machine chest press
Warm up set + Stretchs
54kgx8
54kgx8
54kgx8

Pecdeck
47kgx10
47kgx10
47kgx10

Triceps
Cable - Bar pushdowns
23kgs x10
23kgs x9
23kgs x8

Single arms
9kgx6 each
9kgx6 each
9kgx6 each

Shoulders
Machine shoulder press
39kg x9
39kg x8
39kg x5

DB side raises
8kgx18
9kgx13

 

[Skays]

Had a bit of time away from the gym last week. Managed to only get 2 days in... this was last Fridays routine, kept it the same weights and exercises:

Leg extensions
40kg warmup
68kg x 15
96kg x 10
96kg x 10

Seated leg press
125kg x 12
145kg x 12

Lying down hamstring curls
53kg x 10
53kg x 10

Seated leg press machine (Calf’s)
95kg x 18
95kg x 15
95kg x 13

Abs, and also been walking everyday.

 

[ChasetheCase]

Good leg session. At least you got two in. Holidays start to make training much more difficult for training.

 

[Skays]

Good leg session. At least you got two in. Holidays start to make training much more difficult for training.

Thanks bro. Just found it hard, I had some interstate travel which threw things out of whack.

 

[Skays]

Chest

Incline DB
14kgx12
24kgx8
28kgx5
24kgx7

Iso-lateral horizontal bench press
50kgx6
50kgx5
50kgx5

Cable cross overs
10kgx7
10kgx8
10kgx5


Triceps

Ropes push down
24.5kgx12
24.5kgx10
24.5kgx8

Single Arm push down
7.5kgx8 each arm
7.5kgx8 each arm
7.5kgx8 each arm

 

[Skays]

My local gym just had a reno, brand new equipment...

Chest

Iso lateral incline press
30kg x 15
50kg x 8
50kg x 8
50kg x 6

Iso lateral bench press
40kg x 6
30kg x 8
30kg x 8

Cable cross overs
9kg x 10
9kg x 10
9kg x 10

Triceps

Tricep V bar cable
20kg x 17
27kg x 8
27kg x 8

Single arm pull down
7kg x 8
7kg x 8
7kg x 8

Triceps Press
60kg x 8
60kg x 8
60kg x 8

Abs in between

 

[Fletch Elliot]

My local gym just had a reno, brand new equipment...

Chest

Iso lateral incline press
30kg x 15
50kg x 8
50kg x 8
50kg x 6

Iso lateral bench press
40kg x 6
30kg x 8
30kg x 8

Cable cross overs
9kg x 10
9kg x 10
9kg x 10

Triceps

Tricep V bar cable
20kg x 17
27kg x 8
27kg x 8

Single arm pull down
7kg x 8
7kg x 8
7kg x 8

Triceps Press
60kg x 8
60kg x 8
60kg x 8

Abs in between

Nice, gotta love new equipment...hopefully your old favourites are replaced right

 

[Skays]

Nice, gotta love new equipment...hopefully your old favourites are replaced right

100%... gym looks amazing now.

Back
Lat pull down
40kg x 15
66kg x 7
66kg x 7
66kg x 7

ISO lateral row
60kg x 12
70kg x 11
80kg x 8

Lateral Raise (machine)
30kg x 12
36kg x 11
36kg x 10

Biceps
Straight Bar
30kg x 12
35kg x 9
40kg x 6

DB Hammers
20kg x 9
20kg x 7

DB single arm seated curls
15kg x 8
15kg x 8

Abs in between.

 

[Skays]

Legs

Leg Extension
54kg x 15
82kg x 11
103kg x 9
103kg x 10

Seated leg Press
95kg x 30
135kg x 20
165kg x 10

Lying down leg curl
53kg x 9
53kg x 8
53kg x 9

Calves
85kg x 17
85kg x 15
85kg x 12

Biceps

Straight Bar
25kg x 12
35kg x 9
35kg x 9

DB Hammers
20kg x 9
20kg x 7
20kg x 7

DB single arm seated curls
14kg x 8
14kg x 8
14kg x 8

 

[Skays]

Iso lateral incline press
30kg x 15
50kg x 8
50kg x 8
50kg x 6

Iso lateral bench press
40kg x 6
30kg x 8
30kg x 8

Cable cross overs
9kg x 10
9kg x 10
9kg x 10

Tricep V bar cable
20kg x 17
27kg x 8
27kg x 8

Single arm pull down
7kg x 8
7kg x 8
7kg x 8

Triceps Press
60kg x 8
60kg x 8
60kg x 8

 

[Skays]

Back
Lat pull down
66kg x 8
66kg x 8
66kg x 8

ISO lateral High row
40kg x 20
80kg x 12
100kg x 10
100kg x 8

ISO lateral row
70kg x 11
90kg x 11
90kg x 11

Biceps
Straight Bar
30kg x 12
35kg x 8
35kg x 8

DB Hammers
20kg x 8
20kg x 8

DB single arm seated curls
15kg x 8
15kg x 8

 

[Skays]

Leg Press
120kg x 20
200kg x 12
240kg x 12

Lying down leg curl (load plates for each leg)
30kg x 8
30kg x 8
30kg x 7

Calves
40kg x 14
40kg x 13
40kg x 14

Leg Extension
72kg x 12
72kg x 12
72kg x 12

 

[Skays]

Iso lateral incline press
50kg x 8
50kg x 8
50kg x 6

Iso lateral bench press
40kg x 12
50kg x 9
55kg x 8

Peck Deck
45kg x 12
45kg x 12
45kg x 12

Tricep Ropes
27kg x 12
27kg x 11
27kg x 11

Single arm pull down
7kg x 8
7kg x 8
7kg x 8

Abs in between