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  1. #1

    My home workout log

    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).
    Last edited by dobi4eto; 03-29-2015 at 12:12 PM. Reason: 34 y.o. now

  2. #2

    last three workouts

    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
    -=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=
    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
    -=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=
    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
    Last edited by dobi4eto; 07-04-2014 at 10:29 AM.

  3. #3
    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

    ------------------------------------------------------------------------
    ------------------------------------------------------------------------
    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
    Last edited by dobi4eto; 07-10-2014 at 05:50 PM.

  4. #4

    last workout

    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

  5. #5

    last two workouts

    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)

  6. #6

    my last three workouts

    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

  7. #7
    2 workouts not recorded - mountain climbing and swimming (mostly cardio)
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    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.

  8. #8
    My last three workouts
    1.Park workout (dips and chin ups)
    2.Click image for larger version. 

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  9. #9
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    My last few workouts
    I have been struggling to get three consistent workouts weekly

  10. #10

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