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Hello,
I intend to post my workouts here, for motivation.
┌──────────────────────────────┐
│Vital stats 34 y.o., ectomorph built
│H 206 cm / 6' 9"
│W 101 kg / 222 lbs
│1 rep max bench press 100 kg (Baechle)
│1 rep max OHP 62 kg
│RHR 62
└──────────────────────────────┘
My goal is to work out 3 times a week full body workouts.
I will post my logs here like a personal workout diary (sort-of).
Monday 30 July
Goblet Squats with dumbbell
15 w 5 kg
12 w 13 kg
12 w 20 kg
12 w 23 kg
DB Chicken press
8+8 w 15 kg dbs
8+8 w 23 kg dbs
8+8 w 23 kg dbs
Single Arm bent over DB Rows
10 + 10 w 13kg dbs
8 + 8 w 21 kg dbs
10 + 10 w 23kg dbs
DB Curls (seated one arm at a time)
8 + 8 w 13 kg db
8 + 8 w 18 kg db
8 + 8 w 15 kg db
Skull Crushers (one arm at a time, seated)
10 + 10 w 10.5 kg dbs
10 + 10 w 10.5 kg dbs
DB Triceps press (one arm at a time)
12 + 12 w 15 kg dbs
Sit Ups
3 x 25
Standing DB Shoulder press
10 + 10 w 13 kg
8 + 8 w 18 kg
6 + 6 w 15 kg
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Wednesday 2 July
Single leg Dumbbell Step Ups
12 + 12 w 30 kg
10 + 10 w 35 kg
12 + 12 w 45 kg
Box squats
8 w 34 kg
Goblet squats
8 w 20 kg
8 w 23 kg
Side raises
15 + 15 w 3 kg plates only
15 + 15 w 3 kg plates only
15 + 15 w 3 kg plates only
DB Chicken press
8+8 w 15 kg dbs
Seated Dumbbell Press
6 + 6 w 21 kg dbs
12 + 12 w 15 kg dbs
7 + 7 w 23 kg dbs
Standing One Leg Dumbbell Calf Raise
30 + 30 BW only
8 + 8 w 30 kg (hyperthrophy)
20 + 20 w 10 kg
DB Chicken press
12 + 12 w 17 kg dbs
Dumbbell Shrugs
12 + 12 w 18 kg dbs
12 + 12 w 21 kg dbs
Dumbbell Side Bends
12 + 12 w 17 kg dbs
12 + 12 w 20 kg dbs
12 + 12 w 20 kg dbs
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Friday 4 July
Dumbbell Floor Press (chicken press)
8+8 w 15 kg dbs
8+8 w 18 kg dbs
8+8 w 23 kg dbs
8+8 w 23 kg dbs
Pull Ups
WIde grip 1 x 8 bw
Tight grip 1 x 8 bw
Medium Grip 1 x 8 bw
Standing Hammer Curls (async)
8 + 8 w 18 kg dbs
8 + 8 w 16 kg dbs
8 + 8 w 16 kg dbs
Arnold curls (seated one hand at a time)
8 + 8 w 10 kg dbs each
Lying Dumbbell Extension
10 + 10 w 13 kg dbs
10 + 10 w 10.5 kg dbs
10 + 10 w 10.5 kg dbs
Lying Floor Leg Raise
1 x 25
Crunches
1 x 30
1 x 25
1 x 25
Tue 08 July
Goblet Squats with dumbbell
12 w 13 kg
12 w 20 kg
12 w 23 kg
DB Chicken press More ROM
8+8 w 15 kg dbs
8+8 w 20 kg dbs
8+8 w 23 kg dbs
Pushups
1 x 30
Single Arm bent over DB Rows
10 + 10 w 18 kg dbs
8 + 8 w 21 kg dbs
8 + 8 w 23kg dbs
DB Curls (seated one arm at a time)
8 + 8 w 15kg db
8 + 8 w 15kg db
8 + 8 w 18kg db
Skull Crushers (one arm at a time, seated)
10 + 10 w 10.5 kg dbs
12 + 12w 10.5 kg dbs
8 + 8 w 13 kg dbs
Sit Ups
3 x 25
Dalf Raises
25 + 25 w 5 kg plate
12 floors up the stairs
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Thu 10 July
Pull Ups
1 x 7
1 x 6
Chin Ups
1 x 8
Goblet Squats with dumbbell
8 w 30 kg dumbbell
Single leg Dumbbell Step Ups
8L + 8R w 46kg (23 kg db left hand + 23 kg db right hand)
8L + 8R w 42 kg (21 + 21)
8L + 8R w 42 kg (21 + 21)
Box squats
8 w 30kg
Goblet squats (deep)
8 w 30 kg
Side raises
15 + 15 w 3 kg plates only
15 + 15 w 5 kg plates
Seated Dumbbell Press
10 + 10 w 15 kg dbs in each hand, total 30 kg
Standing Dumbbell Press
10 + 10 w 21 kg dbs in each hand, total 42 kg
8 + 8 w 18 kg dbs in each hand (36 total)
Dumbbell Shrugs
12 + 12 w 18 kg dbs in each hand
12 + 12 w 18 kg
12 + 12 w 23 kg
Dumbbell Side Bends
12 + 12 w 21 kg dbs in each hand
12 + 12 w 23 kg dbs
12 + 12 w 18 kg dbs
Oblique Side Twists
1 x 30 + 30
12 floors up the stairs
Sunday 13 July
Warmup
Side Raises
15 + 15 w 3 kg plates in each hand (dynamic warmup)
15 + 15 w 5 kg
DB side bends
12 + 12 w 23 kg in each hand
12 + 12 w 23 kg
14 + 14 w 23 kg
DB Chicken press
12+12 w 18 kg dbs in each hand
8 + 8 w 23 kg dbs
10 + 10 w 23 kg dbs
Pull Ups
1 x 6
1 x 7
Chin Ups
1 x 7
1 x 6
1 x 6
Bicep Curls
12 + 12 w 13 kg
Goblet Squats
12 w 18 kg dbs
10 w 23 kg dbs
8 w 28 kg dbs
Standing parallel DB shoulder press
8 + 8 w 15 kg dbs in each hand
8 + 8 w 18 kg dbs
8 + 8 w 18 kg dbs
Calf Raises
12 + 12 w 23 Kg db in hand - One leg at a time
17 July
Pull Ups
1 x 6
Bicep Curls
15 kg x 8 + 8
15 kg x 8 + 8
18 kg x 8 + 8
One arm seated DB Skull Crushers
10.5 kg x 8 + 8
10.5 kg x 8 + 8
13 kg x 8 + 8
DB Shrugs
18 kg x 15 + 15
18 kg x 15 + 15
23 kg x 12 + 12
DB Chicken press
18 kg x 10 + 10
23 kg x 10 + 10
23 kg x 8 + 8
DB Single bent over rows
18 kg x 12 + 12
18 kg x 12 + 12
19 July
Chin Ups
1 x 8
1 x 8
Pull Ups
1 x 8
DB Shrugs
23 kg x 12 + 12
23 kg x 12 + 12
23 kg x 12 + 12
DB Chicken press
18 kg x 10 + 10
23 kg x 10 + 10
23 kg x 8 + 8
23 kg x 12 + 12
Hanging Leg Raises
1 x 15
Single leg DB Calf Raises
23 kg x 12 + 12
23 kg x 12 + 12
23 kg x 12 + 12
Goblet Squats
8 w 15 kg
8 w 23 kg
Bicep Curls
13 kg x 12 + 12
15 kg x 8 + 8
18 kg x 8 + 8
15 kg x 8 + 8
Triceps Skull Crushers one arm (seated)
8 kg x 12 + 12
10.5 kg x 12 + 12
13 kg x 5 + 5 (fail)
21 July
DB Front Raises
3 kg 15 +15
5 kg 15 +15
DB Side raises
3 kg 15 +15
5 kg x 12 + 12
5 KG x 15 + 15
Sumo Squats
12 w 10 kg plates in my hands
12 w 18 kg
10 w 23 kg
Pushups
1 x 30
Sit Ups
1 x 30
DB Side Bends
18 kg x 12 + 12
Bicep Curls (seated)
10 kg x 12 + 12
15 kg x 8 + 8
18 kg x 8 + 8
DB Shoulder press
10.5 x 12 + 12
13 kg x 10 + 10
15 kg x 8 + 8
18 kg x 8 + 8
20 kg x 8 + 8
DB Floor press (chicken press)
(I made a small bench for more ROM by lying on top of a very thick and wide flat wood plank)
13 kg x 12 + 12
18 kg x 12 + 12
23 kg x 12 + 12
23 kg x 8 + 8
23 July
Pushups
1 x 40
Sit Ups
1 x 30
1 x 30
Goblet Squats
10 kg x 12 + 12
23 kg x 12 + 12
23 kg x 10 + 10
DB Floor press (chicken press)
18 kg x 12 + 12
23 kg x 12 + 12
23 kg x 12 + 12
23 kg x 10 + 10
One Arm DB bent over Rows
18 kg x 12 + 12
23 kg x 8 + 8
23 kg x 8 + 8
Db Bicep Curls
13 kg x 12 + 12
15 kg x 8 + 8
18 kg x 8 + 8
Triceps seated skull crushers one arm at a time
8 kg x 12 + 12
DB Side Bends
18 kg x 12 + 12 (24 total)
18 kg x 12 + 12 (24 total)
25 July
DB Step ups
bw 20 + 20
40 (20+20) kg 10 + 10
50 (25+25) kg 12 + 12
Box Squats
33 kg x 10
DB Goblet Squats
1 x 15 w 20 kg
1 x 15 w 27 kg
1 x 10 w 33 kg
DB Floor press (chicken press)
18 kg x 12 + 12
23 kg x 12 + 12
26 kg x 12 + 12
26 kg x 10 + 10
26 kg x 10 + 10
Pull Ups
1 x 8
1 x 8
1 x 8
Db Bicep Curls
15 kg x 12 + 12
18 kg x 8 + 8
18 kg x 8 + 8
Skull crushers one arm at a time
8 kg x 12 + 12
10.5 x 12 + 12
13 x 11 + 11
was on vacation
Hotel gym workout 1
Leg press
40 x 8
50 x 8
60 x 9
Goblet squats
15kg x 8
20kg x 15
20kg x 15
Bench
bar x 10
40 kg x 10
50 kg x 8
70 kg x 8
80 kg x 8
OHP
30 kg x 8
40 kg x 8
Pullups
1 x 5
1 x 6
1 x 7
Calve raises 1 leg
20 kg x 15
20 kg x 15
Seated Arnold bicep curls
15 kg x 8 + 8
17.5 kg x 8 +8
17.5 kg x 8 +8
Hotel gym workout 2
Tricep cable pulldowns
20 kg x 8 +8
25 kg x 12 + 12
27.5 kg x 8 + 8
Bench
bar x 10
50 kg x 12
70 kg x 8
70 kg x 10
80 kg x 8
Chin Ups
1 x 7
1 x 8
1 x 6
Side raises
5kg 15 + 15 x (3 sets)
Plate shrugs
20 kg
3 x 8 + 8
Standing Hammer Curls
15 kg x 8 +8
4 sets of golbet squats w 15, and 20 kg plate
Every day 15 minutes of swimming for 5 days.
Last 2 home workouts after the vacation
Monday
Pullups
1 x 8
Chin Ups
1 x 8
1 x 6
1 x 5
BW 12 floors up (x2)
Pushups
35
Floor press
18 x 8 +8
21 x 12 + 12
23 x 12 + 12
23 x 12 + 12
Alternate db raises (OHP)
15 x 8 + 8
18 x 8 +8
21 x 12 + 12
Bicep Curls
15 x 8 + 8
18 x 8 +8
18 x 8 +8
Side Raises
5 kg x 15 + 15 x 3
Db Step ups
30 kg x 12 + 12
40 kg x 12 + 12
Db ROws
18 kg x 8 + 8
21 kg x 8 + 8
DB tricep press
18 kg x 8 +8
Db tricep skull crushers
10.5 kg x 12 +12
12 kg x 12 + 12
15 kg x 8 +8
DB Side bends
8 +8 w 23 kg dbs
Oblique Side twists BW 30, 30, 30
12 km fast walk (instead of cardio)
Todays workout
Bicep Curls
12 x 8 + 8
15 x 8 +8
18 X 8 + 8
Alternate db raises (OHP)
15 x 8 + 8
18 x 8 +8
21 x 12 + 12
Db Rows
18 kg x 8 + 8
21 kg x 8 + 8
Floor press
18 x 8 +8
21 x 12 + 12
23 x 12 + 12
23 x 12 + 12
Pushups
1 x 30
db shrugs
23 kg x 8 +8
Squats
15 kg x 8 +8
21 kg x 12 + 12
23 kg x 12 + 12
30 kg x 12 + 12
Overall last two weeks i did not train 3 x a week, but instead 2 x a week, and i am feeling guilty.
I also did not record my sets like i usually do so i filled those out of memory - I could have added/missed a set here and there.
My last weeks 3 workouts
Workout 1
Alternate DB shoulder press
13 kg x 12 + 12
15 kg x 10 + 10
15 kg x 8 + 8
Side Raises
3 kg 15 + 15
5 kg 15 + 15
Pull Ups
1 x 5
1 x 6
1 x 7
Calve Raises
1 x 30 BW
1 x 30 BW
DB Chicken press
15 kg 12 + 12
18 kg 12 + 12
23 kg 12 + 12
23 kg 12 + 12
Db Tricep Press
15 kg 12 + 12
18 kg 12 +12
DB Side Bends
18 kg 12 + 12
Hanging Leg Raises -
1 x 12
Front Raises
6 kg 15 + 15
Db Step Ups
36 kg x 12 + 12
36 kg x 12 + 12
46 kg x 12 + 12
Workout 2
Pull ups 7, 7, 8, 6
Chiun Ups 5, 5, 5
Pushups 35, 30
Workout 3
Bicep Curls
15kg x 8 + 8
18 kg 8 + 8
18 kg 8 + 8
DB Bent Over Rows
13 kg x 12 + 12
15 kg x 10 + 10
15 kg x 8 + 8
Oblique Side twists
30
30
30
PullUps
1 x 8
1 x 8
DB Chicken press
18 kg 12 + 12
18 kg 12 + 12
23 kg 12 + 12
23 kg 12 + 12
Db Tricep Press
15 kg 12 + 12
18 kg 12 +12
DB Side Bends
18 kg 12 + 12
Hanging Leg Raises -
1 x 12
Front Raises
6 kg 15 + 15
Db Single Leg Step Ups
36 kg x 12 + 12
36 kg x 12 + 12
46 kg x 12 + 12
This weeks:
Workout 1 Gym Workout at a buddys's gym
10 Minutes eclipse machine
Bench Press
bar x 10
30 kg x 8
60 kg x 8
80 kg x 8
75 kg x 8
60 kg x 8
Machine Chest Flys
30 kg x 12
50 kg x 8
70 kg x 8
DB Alternate Shloulder Press
13 kg x 8 + 8
16 kg x 8 + 8
Incline Chest Press Machine
12 w 50 kg
12 w 60 kg
French press w EZ curl bar
bar x 10 (w)
20 kg x 12
25 kg x 12
30 g x 12
Machine Cable Tricep Pulldowns
25 kg x 12
25 kg x 10
Squats
bar x 15
30 kg x 15
40 kg x 12
Smith machine squats
8 x 50 kg
2 workouts not recorded - mountain climbing and swimming (mostly cardio)
Attachment 109685
Attachment 109686
Attachment 109687
Attachment 109688
Attachment 109689
I got too lazy and i didnt bother to log my workouts, but instead i just took a pic of each workout log.
I know i can use Jet Fit or any other software for my smartphone, but this seems to be needing even more effort - i like to work out, not to click on my phone and record what i just did.
I may just be old lol.
Attachment 109690
Only 5 attachments per post.
My last three workouts
1.Park workout (dips and chin ups)
2.Attachment 110223
3.Attachment 110225
Attachment 111950
My last few workouts
I have been struggling to get three consistent workouts weekly :(
Hi,
Update January 2017 - I managed to be consistent throughout 2016, squeezing in three FBW routines per week, for about 48 out of the 52 total weeks.
I also bought a bench - Kettler - Primus 100 for about $300 and a barbell, so i can now do more stuff while working out at home.
Attachment 199194
No serious new PRs, apart from OHP - 57.5 KG for reps.
Mild Intermittent fasting - i eat only after-noon each day.
My body-weight is about the same, but i have less fat and more muscle now.