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This blog is about Sneakers, Fitness, Tech, Music, Funny ish and stuff going on in my life..

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Gym Day 652.. Legs (With Video)

Hit a new PR with 170 for a Double.. again I soooo didn’t see that coming after being out of the gym for a while.

Squats, 40 kg x 10 kg, 60 kg x 8, 100 kg x 6, 130 kg x 5, 150 kg x 5, 160 kg x 3, 170 kg x 2.

Kneeling Leg Curl, 35 kg x 10, 40 kg x 10, 45 kg x 10, 55 kg x 10.

Leg Press, 240 kg x 8, 280 kg x 8, 320 kg x 6.

Leg Extensions, 90 kg x 10, 110 kg x 10, 120 kg x 8, 130 kg x 6.

Prone Leg Curls, 30 kg x 10, 40 kg x 8, 40 kg x 8.

Dumbbell Deadlifts, 24 kg x 10, 30 kg x 10.

Standing Calf Raises, 95 kg x 10, 95 kg x 10, 115 kg x 10, 125 kg x 8.

Seated Calf Raises, 40 kg x 8, 40 kg x 9, 40 kg x 8.

6 mins hiit, 150 calories

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Gym Day 651.. Back and Biceps

This session went really well.. I lifted 2.5 under my PR.. and it went up pretty fast. Pretty shocking considering I haven’t consistently workout for a long time.

Next deadlift session I’m going for 250 if I’m feeling it.

Deadlift, 60 kg x 8, 100 kg x 8, 140 kg x 6, 180 kg x 3, 220 kg x 2, 240 kg x 1.

Hammerstrength High Iso-Lateral Row, 80 kg x 10, 120 kg 10, 140 kg x 9, 160 kg x 4.

Pulldowns, 68 kg x 10, 75 kg x 8, 82 kg x 8.

Single Arm Dumbbell Rows, 42 kg x 8, 46 kg x 8.

Pull-Ups, 6, 4, 3.

Hammerstrength Iso-Lateral Rows (3 second pause), 40 kg x 12, 60 kg x 12.

Preacher Curls, 30 kg x 10, 40 kg x 7.

Ez-Bar Curls, 40 kg x 8, 30 kg x 8.

Dumbbell Curls, 16 kg x 10, 18 kg x 7.

Hammer Curls, 20 kg x 7, 18 kg x 7.

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Gym Day 650.. Chest, Trieps

Slowly going up and up in weights.

Flat Bench Press, 40 kg x 10, 60 kg x 10, 80 kg x 6, 100 kg x 3, 90 kg x 5.

Incline Dumbbell Bench Press, 28 kg x 10, 32 kg x 8, 34 kg x 5.

Incline Dumbbell Flys, 14 kg x 10, 16 kg x 8, 18 kg x 8.

Cable Crossovers, 18 kg x 9, 19.5 kg x 6, 15 kg x 8.

Pushdowns, 28 kg x 10, 31.5 kg x 10, 35 kg x 10, 38.5 kg x 10, 42 kg x 7.

Dumbbell Skullcrushers, 14 kg x 8, 16 kg x 8.

Kickbacks, 16 kg x 10, 18 kg x 10.

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Gym Day 649.. Leg

Squats, 60 kg x 8, 100 kg x 6, 120 kg x 6, 130 kg x 6, 140 kg x 6, 150 kg x 3.

Leg Press, 200 kg x 10, 240 kg x 10, 280 kg x 10, 320 kg x 6.

Leg Extensions, 80 kg x 10, 100 kg x 10, 120 kg x  7.

Kneeling Leg Curl, 25 kg x 12, 30 kg x 12, 35 kg x 12, 40 kg x 10.

Prone Leg Curls, 20 kg x 10, 30 kg x 10, 40 kg x 8.

Standing Calf Raises, 95 kg x 12, 115 kg x 10, 125 kg x 10, 85 kg x 8

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Gym Day 648.. Back

Deadlift 60 kg x 8, 100 kg x 8, 140 kg x 5, 180 kg x 4, 200 kg x  2, 220 kg x 2, 100 kg x 10.

Pulldowns, 68 kg x 10, 75 kg x 10, 82 kg x 8, 89 kg x 6.

Hammerstrength Iso-Lateral High Row, 80 kg x 10, 100 kg x 10, 120 kg x 8, 130 kg x 7.

Single Arm Dumbbell Rows, 40 kg x 10, 46 kg x 6.

Duel Pulley Row, 38.5 kg x 10, 43.5 kg x 8.

Preacher Curls, 30 kg x 10, 40 kg x 7, 40 kg x 6.

Concentration Curls, 14 kg x 10, 14 kg x 10, 14 kg x 10.

Dumbbell Hammer Curls, 20 kg x 10, 22 kg x 8, 12 kg x 15.

Drag Curls, 32 kg x 8, 32 kg x 8.

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Gym Day 647.. Chest, Shoulders, Triceps

Flat Bench Press, 40 kg x 10, 60 kg x 10, 80 kg x 10, 90 kg x 5, 90 kg x 4.

Incline Dumbbell Bench Press, 22 kg x 10, 24 kg x 10, 28 kg x 10, 32 kg x 6.

Incline Dumbbell Flys, 14 kg x 10, 16 kg x 10, 18 kg x 6.

Cable Crossovers, 16.5 kg x 10, 18 kg x 7, 18 kg x 7.

Hammerstrength Shoulder Press, 40 kg x 12, 60 kg x 6, 60 kg x 5.

Hammerstrength Lateral Raises, 30 kg x 9, 25 kg x 10, 25 kg x 10.

Upright Rows, 28 kg x 10, 32 kg x 10, 36 kg x 10.

Pushdowns, 28 kg x 10, 31.5 kg x 10, 35 kg x 10, 38.5 kg x 8.

Overhead Rope Extensions, 31.5 kg x 8, 28 kg x 7, 24.5 kg x 8.

Dumbbell Skullcrushers, 16 kg x 7, 14 kg x 7

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Gym Day 646.. Legs

Squats, 20 kg x 10, 60 kg x 10, 100 kg x 8, 120 kg x 8, 130 kg x 8, 140 kg x 5.

Romanian Deadlifts, 70 kg x 9, 90 kg x 8, 90 kg x 8.

Leg Press, 150 kg x 12, 200 kg x 10, 250 kg x 8.

Kneeling Leg Curl, 25 kg x 10, 30 kg x 8, 35 kg x 6, 40 kg x 4, 45 kg x 2, 20 kg x 15.

Leg Extensions, 60 kg x 10, 70 kg x 10, 80 kg x 10.

Prone Leg Curls, 40 kg x 8, 30 kg x 10, 30 kg x 8.

Standing Calf Raises, 75 kg x 12, 85 kg x 10, 95 kg x 8, 105 kg x

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Gym Day 645.. Back and Biceps

10 mins Incline Treadmill Walk, 168 Calories

Pulldowns, 61 kg x 12, 75 kg x 10, 89 kg x 8.

Hammerstrength Iso-Lateral High Row, 80 kg x 10, 100 kg x 10, 120 kg x 10.

Dumbbell Rows, 34 kg x 8, 40 kg x 8, 46 kg x 8.

Low Cable Rows, 77 kg x 8, 87 kg x 8.

Dumbbell Shrugs, 22 kg x 20, 26 kg x 20, 30 kg x 12.

Preacher Curls, 27.5 kg x 10, 32.5 kg x 9, 35 kg x 5.

Ez-Bar Curls, 35 kg x 6.

Dumbbell Curls, 18 kg x 7, 16 kg x 7, 14 kg x 7, 12 kg x 8.

Rope Hammer Curls, 21 kg x 10, 24.5 kg x 10, 28 kg x 8.

[perfection7]

Gym Day 644.. Chest Shoulders, Triceps

This was my very first workout at my new gym.. Gym Box Stratford. I bloody love this place already. It has everything I could ever want in a gym.

Anywho onto the workout:

Flat Dumbbell Bench Press, 14 kg x 15, 18 kg x 15, 22 kg x 12, 30 kg x 10, 34 kg x 8, 38 kg x 6.

Incline Bench Press, 50 kg x 12, 60 kg x 10, 70 kg x 5.

Pec Flys, 75 kg x 10, 82 kg x 10, 89 kg x 10

Hammerstrength Chest Press, 70 kg x 6, 70 kg x 6.

Hammerstrength Shoulder Press, 40 kg x 10, 60 kg x 8, 60 kg x 7.

Lateral Raises, 10 kg x 15, 14 kg x 12, 16 kg x 10.

Rear Delt Flys, 6 kg x 12, 8 kg x 10, 10 kg x 12.

Upright Rows, 28 kg x 10, 32 kg x 10.

Pushdowns, 15 kg x 15, 21 kg x 10, 24.5 kg x 10, 28 kg x 10.

Overhead Rope Extensions, 28 kg x 10, 31.5 kg x 8, 31.5 kg x 10.

Close Grip Bench Press, 40 kg x 15, 50 kg x 10, 55 kg x 7.

Kickbacks, 12 kg x 12, 14 kg x 12.

[perfection7]

Gym Day 643.. Chest, Shoulders, Triceps

This workout is from the 5th of October.

10 mins skipping

Decline Bench Press, 40 kg x 12, 50 kg x 12, 80 kg x 10, 90 kg x 6.

Incline Dumbbell Bench Press, 25 kg x 10, 32.5 kg x 8.

Incline Dumbbell Flys, 12.5 kg x 12, 17.5 kg x 8.

Pec Flys, 64 kg x 10.

Flat Bench Press, 70 kg x 6.

Seated Dumbbell Shoulder Press, 20 kg x 10, 20 kg x 8, 20 kg x 6.

Lateral Raises, 12.5 kg x 12, 17.5 kg x 8.

Rope Facepulls, 50 kg x 12, 68 kg x 10.

[perfection7]

Gym Day 642.. Legs

Not posted any of my workout routines since the end of October.. I have been working out.. just been lazy too post. So here is a workout from October 1st.

20 mins incline walk 200 calories.

Kettlebell Circuit, 10 Lunges (24 kg)/ 10 jumping side lunges/ 10 Kettlebell Swings (20 kg). 3 sets.

Leg Press, 200 kg x 10.

Squats, 100 kg x 8, 120 kg x 8.

Leg Extensions, 111 kg x 10, 111 kg x 10, 111 kg x 10.

Prone Leg Curls, 36 kg x 10, 41 kg x 10, 45 kg x 10.

[perfection7]

Gym Day 641.. Chest, Shoulder and Triceps

Last Week’s chest workout after a long ass break from the gym. tIt went ok considering.

Anywho onto the workout:

17 minute cycle

Flat Bench Press, 40 kg x 15, 60 kg x 10, 70 kg x 8, 80 kg x 6, 90 kg x 3.

Incline Hammerstrength Chest Press, 60 kg x 10, 80 kg x 10, 90 kg x 8, 100 kg x 5.

Pec Flys, 75 kg x 10, 79 kg x 10, 84 kg x 8.

Incline Dumbbell Bench Press, 17.5 kg x 10, 17.5 kg x 6.

OHP, 40 kg x 5, 40 kg x 7, 40 kg x 5.

Lateral Raises, 10 kg x 12, 10 kg x 12, 10 kg x 12.

Facepulls, 50 kg x 10, 59 kg x 10, 68 kg x 10.

Pushdowns, 50 kg x 12, 64 kg x 10, 73 kg x 12.

Overhead Rope Extensions, 46 kg x 8, 46 kg x 8, 50 kg x 8.

18 minute cycle

[perfection7]

Gym Day 640.. Leg Day

This day was a good day.. hit a PB on my Deadlift. Couldn’t be any happier

- Sumo Deadlift, 70 kg x 10, 110 kg x 5, 150 kg x 3, 190 kg x 2, 230 kg x 1, 242.5 kg x 1, 190 kg x 3, 150 kg x 10. - Front Squats, 60 kg x 10, 70 kg x 8, 80 kg x 10. - Leg Extensions (Drop Sets), 111 kg x 8/ 61 kg x 8, 111 kg x 8 / 61 kg x 8, 111 kg x 8 / 61 kg x 8. - Prone Leg Curls, 23 kg x 10, 29 kg x 10, 34 kg x 10, 38 kg x 10, 43 kg x 10. - Leg Curls, 70 kg x 10, 70 kg x 10, 70 kg x 10. - Seated Calf Raises, 20 kg x 15, 25 kg x 10, 30 kg x 10

[perfection7]

Gym Day 639.. German Volume Training

This was PAINFUL!!! The volume really gets too you when doing 10 sets of 10.

Anywho onto the workout:

- 18 mins cycling - Flat Bench Press, 40 kg x 15, 50 kg x 10. - Flat Bench Press (10 x 10), 60 kg x 10, 60 kg x 10, 60 kg x 10, 60 kg x 10, 60 kg x 10, 55 kg x 10, 55 kg x 10, 50 kg x 10, 50 kg x 10, 50 kg x 10. - Pulldowns, 36 kg x 15, 45.5 kg x 10. - Pulldowns (10 x 10), 63.5 kg x 10, 63.5 kg x 10, 63.5 kg x 10, 63.5 kg x 10, 63.5 kg x 10, 63.5 kg x 10, 63.5 kg x 10, 63.5 kg x 10, 63.5 kg x 10, 63.5 kg x 10. - Incline Dumbbell Flys, 15 kg x 12, 15 kg x 12, 15 kg x 10. - Dumbbell Rows, 30 kg x 12, 30 kg x 12, 30 kg x 12. - 18 mins cycling

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Gym Day 638 | 7/5/3 | Week 10 Day 5

- Sumo Deadlift (Warm Up), 60 kg x 10, 100 kg x 8, 140 kg x 3, 180 kg x 2. - Sumo Deadlift, 205 kg x 3, 210 kg x 3, 220 kg x 3, 230 kg x 3, 180 kg x 10. - Hack Squats, 80 kg x 10, 100 kg x 8, 120 kg x 6. - Seated Leg Curls, 79 kg x 10, 88 kg x 10, 93 kg x 10. - Leg Extensions, 84 kg x 12, 93 kg x 12, 97 kg x 12. - Prone Leg Curls, 38 kg x 10, 43 kg x 10, 47 kg x 10. - Dumbbell Romanian Deadlifts, 30 kg x 10, 30 kg x 10. - Seated Calf Raises, 30 kg x 12, 30 kg x 12, 30 kg x 10.

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Gym Day 637 | 7/5/3 | Week 10 Day 4

- OHP (Warm Up), 20 kg x 10, 30 kg x 8, 40 kg x 6, 50 kg x 3. - OHP, 60 kg x 3, 55 kg x 3, 55 kg x 3, 55 kg x 3, 55 kg x 3. - Flat Bench Press, 70 kg x 10, 75 kg x 9, 80 kg x 6. - Lateral Raises, 15 kg x 12, 15 kg x 12, 15 kg x 12. - Pec Flys, 88 kg x 10, 93 kg x 8, 93 kg x 6/ 84 kg x 2. - Facepulls, 64 kg x 10, 64 kg x 10, 64 kg x 9. - Cable Upright Rows, 50 kg x 10, 59 kg x 10, 68 kg x 10. - Dips/ Leg Raises, 10/10, 8/10, 6/10. - Dumbbell Skullcrushers, 20 kg x 8, 17.5 kg x 7, 17.5 kg x 8. - Pushdowns, 68 kg x 10, 68 kg x 10, 41 kg x 25. - Overhead Rope Extensions, 46 kg x 10, 46 kg x 9, 46 kg x 8.

[perfection7]

Gym Day 636 | 7/5/3 | Week 10 Day 3

Loved this workout

- Dumbbell Rows (Warm Up), 20 kg x 12, 30 kg x 10, 40 kg x 6. - Dumbbell Rows, 60 kg x 3, 60 kg x 3, 60 kg x 3, 60 kg x 4, 60 kg x 5. - Rack Chins, 10 kg x 10, 15 kg x 8, 20 kg x 6. - Hammerstrength Seated Rows, 80 kg x 10, 100 kg x 10, 110 kg x 6. - Pulldowns, 86 kg x 10, 95.5 kg x 7, 77 kg x 8. - Straight Arm Pulldowns, 73 kg x 9, 70 kg x 7. - Ez-Bar Curls, 30 kg x 10, 40 kg x 10, 50 kg x 5, 50 kg x 7. - Dumbbell Curls, 22.5 kg x 10, 22.5 kg x 10, 22.5 kg x 7. - Hercules Curls, 27 kg x 10, 27 kg x 8.