Approved Log My Training Log

[Skays]

Machine (sitting) Chest press
12 x 40kg
12 x 54kg
10 x 61kg

Incline DB
10 x 20kg
6 x 24kg
5 x 20kg

Pec Deck
47kg x 11
54kg 7
47kg x 9

Tricep Ropes pull down
19kg x 16
24kg x 10
24kg x 10

Single arm Tricep pull down
9kg x 6
9kg x 6
9kg x 7

Abs in between

 

[Skays]

Leg extensions
20kg single leg warm up x 10
20kg single leg warm up x 10
75kg x 13
89kg x 12
89kg x 10

Seated Leg Press
85kg x 20
115kg x 21
155kg x 12

Calves (Seated Leg Press Machine)
85kg x 20
85kg x 18
85kg x 15

Lying down leg curl
53kg x 8
46kg x 10
46kg x 8

 

[Skays]

Machine (sitting) Chest press
15 x 40kg
12 x 54kg
10 x 61kg

Incline DB
10 x 20kg
7 x 24kg
7 x 24kg

Pec Deck
47kg x 12
47kg x 11
47kg x 11

Tricep Ropes pull down
24kg x 12
24kg x 12
24kg x 12

Single arm Tricep pull down
9kg x 7
9kg x 7
9kg x 7

Abs in between

 

[Fletch Elliot]

Machine (sitting) Chest press
15 x 40kg
12 x 54kg
10 x 61kg

Incline DB
10 x 20kg
7 x 24kg
7 x 24kg

Pec Deck
47kg x 12
47kg x 11
47kg x 11

Tricep Ropes pull down
24kg x 12
24kg x 12
24kg x 12

Single arm Tricep pull down
9kg x 7
9kg x 7
9kg x 7

Abs in between

How's the chest injury going...still an issue?

 

[Skays]

How's the chest injury going...still an issue?

Thanks for asking @Fletch Elliot much better. Just building up my strength again. It's no where near the way it use to be, just takes time I guess. I've finally got the momentum going to actually go to the gym consistently. I'm recording my numbers and can see and feel the progress.

 

[Skays]

Wide Grip lat pull downs
54kg x 11
54kg x 11
61kg x 10
61kg x 11

Seated Machines row
61kg 12
68kg x 12
75kg x 10

Reverse Pec Deck
40kg x 12
40kg x 12
40kg x 12

Super set with above
Standing cable rope lat pusdown
17kg x 12
17kg x 12
17kg x 12

Straight Bar Standing Curls
25kg x 12
35kg x 7

DB Hammers Standing
22kg x 7
22kg x 8

DB single arm seated curls
14kg x 11
16kg x

 

[ozzyboy]

Food looks great

 

[Skays]

Machine (sitting) Chest press

15 x 40kg
12 x 54kg
10 x 61kg

Incline DB
10 x 20kg
7 x 24kg
7 x 24kg

Pec Deck
47kg x 12
47kg x 11
47kg x 11

Tricep Ropes pull down
24kg x 12
24kg x 12
24kg x 12

Single arm Tricep pull down
9kg x 7
9kg x 7
9kg x 7

Abs in between

 

[Skays]

Machine (sitting) Chest press
12 x 54kg
10 x 61kg

DB Reverse Bench
10 x 14kg
10x16kg

Incline DB
12 x 20kg
7 x 26kg
7 x 26kg

Pec Deck
47kg x 12
47kg x 11
47kg x 10

Tricep Ropes pull down
24kg x 12
24kg x 12
24kg x 12

Single arm Tricep pull down
9kg x 7
9kg x 7
9kg x 7

Abs and shoulders (DBs) in between

 

[Skays]

Wide Grip lat pull downs
61kg x 12
61kg x 12
68kg x 10

Single arm lat pull down
26kg x 8
26kg x 8
26kg x 8

Seated Machines row
61kg 12
68kg x 12
75kg x 10

Reverse Pec Deck
40kg x 14
40kg x 12
40kg x 12

Biceps
Straight Bar Standing Curls
35kg x 8
35kg x 8

DB single arm seated curls
20kg x 8
20kg x 8
20kg x 8

 

[Skays]

Lying down leg curl
46kg x 10
46kg x 10
46kg x 8

Leg Extension
89kg x 10
89kg x 10
96kg x 10

Seated Leg Press
95kg x 20
135kg x 20

Calves (Seated Leg Press Machine)
85kg x 20
85kg x 18
85kg x 15

 

[Skays]

Machine (sitting) Chest press
12 x 54kg
8 x 61kg

DB Reverse Bench
10 x 14kg
10x16kg

Incline DB
12 x 20kg
7 x 28kg
7 x 28kg

Pec Deck
47kg x 12
47kg x 12
47kg x 12

Tricep Ropes pull down
24kg x 12
24kg x 11
24kg x 10

Single arm Tricep pull down
9kg x 7
9kg x 7
9kg x 7

 

[Skays]

Back
Wide Grip lat pull downs
61kg x 12
68kg x 10
68kg x 10

Single arm lat pull down
26kg x 8
26kg x 8
26kg x 8

Seated Machines row
68kg 12
75kg x 12
82kg x 8

Reverse Pec Deck
40kg x 12
40kg x 12
40kg x 12

Biceps
Straight Bar Standing Curls
35kg x 10
35kg x 8

DB Hammers Standing
22kg x 9
22kg x 8

DB single arm seated curls
20kg x 8
20kg x 8
20kg x 8

 

[Skays]

Leg Extension
96kg x 12
103kg x 10
110kg x 10

Lying down leg curl
46kg x 12
53kg x 8
53kg x 8

Seated Leg Press
95kg x 20
135kg x 20

Calves (Seated Leg Press Machine)
85kg x 20
85kg x 17
85kg x 18

 

[Skays]

Machine (sitting) Chest press
8 x 61kg
12 x 54kg

DB Reverse Bench
12 x 16kg
10 x 16kg

Incline DB
12 x 20kg
8 x 28kg
7 x 28kg

Pec Deck
47kg x 12
47kg x 12
47kg x 12

Tricep Ropes pull down
24kg x 12
24kg x 11
24kg x 10

Single arm Tricep pull down
9kg x 7
9kg x 7
9kg x 7