My Training

This topic contains 10 replies, has 1 voice, and was last updated by  Pech 1 week ago.

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  • #8506

    Pech
    Participant

    I have to catch up on a lot of old training. I’m 28, 61kg, 177cm.

    Leg day 1 21/01

    DL 5 x 50kg, 3 x 57.5kg, 6 x 62.5kg
    Squat 5 x 10 x 32.5kg
    DB Lunges 3 x 10 x 10kg
    Planks 5 x 30 sec

    Arm day 1 22/01

    Row 8 x 12 x 11kg
    Bench 3 x 12 x 20kg, 1 x 10 x 20kg, 2 x 6 x 20kg, 2 x 5 x 20kg
    Skull Crusher 6 x 10 x 8.5kg
    Bicep Curl 8 x 10 x 8.5kg
    Abs 2 min

    Total body 23/01

    Squats 6 x 10 x 30kg
    RDL 6 x 10 x 31kg
    DB row incline 6 x 10 x 6kg (each hand)
    Press Ups 6 x 10 (knees)
    DB Curls 6 x 10 x 5kg (each hand)
    Overhead press 6 x 10 x 5kg
    Abs 3 min

    Arms 2 24/01

    Row 3 x 15 x 6kg, 3 x 10 x 6kg
    Incline Press 3 x 15 x 6kg, 3 x 10 x 6kg
    Shoulder Press 3 x 10 x 3.5kg, 3 x 10 x 2.5kg
    Lateral Raises 6 x 10 x 1.25kg
    Bicep (palms facing each other) 6 x 15 x 2.5kg (each arm)
    Overhead DB extension 6 x 15 x 1.25kg
    <u>(each arm)

    Workout 1 25/01

    Rowing 200m x 10 (1 off 1 on)

  • #8507

    Pech
    Participant

    Arm day 30/01

    Row
    8 x 12 x 11kg

    Bench
    7 x 8 x 20kg
    1 x 6 x 20kg

    Skull Crusher
    3 x 10 x 8.5kg

    Tricep Ext
    3 x 10 x 5kg

    Bicep Curls
    6 x 10 x 85.kg

    Abs (plank)
    5 x 30 sec

    Rowing
    5 x 200m (1 min on/off)

    Legs 03//02

    DL
    5 x 5 x 60kg

    Squat
    5 x 10 x 32.5kg

    Lunges
    3 x 10 x 10kg

    Planks
    5 x 30 sec

    Arms 05/02

    Bench
    5 x 20kg
    5 x 22.5kg
    3 x 25kg
    3 x 25kg

    Row
    3 x 10 x 11kg

    Chin Up Lowers
    2 x 5, 1 x 2

    EZ Curl
    5 x 10 x 11kg

    Tricep Ext
    3 x 12 x 5kg

    Planks
    5 x 30 sec

  • #8508

    Pech
    Participant

    27/02

    Rowing
    10 x 200m (1 on/ 1 off)

    28/02

    DL
    4 x 5 x 60kg

    Lunges
    4 x 10 x 10kg

    RDL
    3 x 10 x 30kg

    bench Press
    4 x 5 x 20kg

    Standing Incline Row
    4 x 10 x 6kg

    Curl + Press
    3 x 10 x 5kg

    Planks
    5 x 30 sec

    01/03

    Circuit training

    04/03

    DL
    4 x 5 x 60kg

    Lunges
    4 x 10 x 10kg

    RDL
    3 x 10 x 30kg

    barbell Press
    4 x 6 x 12kg

    Standing Incline Row
    4 x 10 x 7kg

    Curl + Press
    3 x 10 x 6kg

    Planks
    5 x 30 sec

  • #8509

    Pech
    Participant

    05/03

    Circuit Training

    Rowing
    6 x 400m

    Ab Circuit 8 mins 31

    Full Body 06/03

    Hex DL
    4 x 5 x 60kg

    Lunges
    4 x 10 x 10kg

    RDL
    3 x 10 x 30kg

    Bench
    4 x 5 x 22.5kg

    Standing Inc. Row
    4 x 10 x 7.5kg

    Curl + Press
    3 x 10 x 6kg

    Plank
    5 x 30 sec

    07/03

    Circuit Training

    Full Body 09/03

    Hex
    4 x 5 x 60kg

    Lunges
    4 x 10 x 10kg

    RDL
    3 x 10 x 30kg

    Barbell Press
    4 x 10 x 7.5kg (each)

    Stand Inc Row
    4 x 10 x 7.5kg

    Curl + Press
    3 x 10 x 6kg

    Planks
    5 x 30 sec

  • #8510

    Pech
    Participant

    03/04

    DL
    4 x 8 x 60kg

    Lunges
    4 x 10 x 10kg

    RDL
    5 x 10 x 30kg

    Bench Press
    1 x 5 x 22.5kg
    3 x 5 x 25kg

    Standing Incline Row
    4 x 10 x 8.5kg

    Curl + Press
    3 x 10 x 6kg

    Plank
    5 x 30 sec

    04/04

    Circuit Training

    06/04

    Hex
    4 x 5 x 60kg

    Lunges
    4 x 10 x 10kg

    RDL
    3 x 10 x 30kg

    Bench Press
    4 x 8 x 22.5kg

    Stand Inc Row
    4 x 10 x 8.5kg

    Curl + Press
    3 x 10 x 6kg

    Plank
    5 x 30 sec

    10/04

    Hex
    4 x 5 x 60kg

    Lunges
    4 x 10 x 10kg

    RDL
    3 x 10 x 30kg

    Bench
    4 x 5 x 25kg

    Stand Inc Row
    4 x 10 x 8.5kg

    Curl + Press
    3 x 10 x 6kg

    13/04

    Circuit Training

  • #8511

    Pech
    Participant

    15/04
    Hex
    4 x 5 x 60kg

    Lunges
    4 x 10 x 10kg

    RDL
    3 x 10 x 32.5kg

    Bench
    4 x 8 x 22.5kg

    St Incl Row
    4 x 10 x 16kg

    Curl + Press
    3 x 10 x 6kg

    Planks
    5 x 30 sec

    16/04
    Circuit Training

    19/04
    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 13.5kg

    RDL
    3 x 10 x 32.5kg

    Bench
    4 x 5 x 25kg

    Incl Row
    4 x 10 x 16kg

    Curl
    3 x 10 x 13.5kg

    Press
    3 x 10 x 13.5kg

    Abs
    4.5 min

    21/04
    Circuit Training

    22/04
    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 13.5kg

    RDL
    3 x 10 x 35kg

    Bench
    4 x 5 x 25kg

    Incl Row
    4 x 10 x 8.5kg (each hand)

    Curl
    3 x 10 x 13.5kg

    Press
    3 x 10 x 13.5kg

    Planks
    5 x 30 sec

  • #8512

    Pech
    Participant

    21/04
    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 15kg

    RDL
    3 x 10 x 35kg

    Bench
    4 x 5 x 25kg

    Incl Row
    4 x 10 x 8.5kg (each hand)

    Curl
    3 x 10 x 13.5kg

    Press
    3 x 10 x 13.5kg

    28/04
    Circuit Training

    29/04
    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 15kg

    RDL
    3 x 10 x 35kg

    Bench
    4 x 5 x 25kg

    Incl Row
    4 x 10 x 8.5kg (each hand)

    Curl
    3 x 10 x 13.5kg

    Press
    3 x 10 x 13.5kg

    Abs
    4 mins

    30/04
    Circuit Training

    Weight – 61.9kg

  • #8513

    Pech
    Participant

    01/05
    Weight – 63.5kg

    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 15kg

    RDL
    3 x 10 x 35kg

    Hip Raises
    3 x 10 x 15kg

    Bench
    4 x 5 x 25kg

    Incl Row
    4 x 10 x 8.5kg (each hand)

    Curl + Press
    3 x 10 x 13.5kg

    Abs
    4 min

    02/05
    Circuit Training

    Squat
    5 x 12 x 30kg

    Bench
    5 x 12 x 15kg

    Row
    5 x 12 x 10kg

    Overhead Press
    5 x 12 x 10kg

    Weight – 62.0kg

    04/05
    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 15kg

    RDL
    3 x 10 x 35kg

    Bench
    4 x 5 x 25kg

    Incl Row
    4 x 10 x 8.5kg (each hand)

    Curl
    3 x 10 x 13.5kg

    Press
    3 x 10 x 13.5kg

    Abs 4 mins

    Weight 62.5kg

    07/05
    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 15kg

    RDL
    3 x 10 x 35kg

    Hip Raises
    3 x 10 x 15kg

    Bench
    4 x 5 x 25kg

    Incl Row
    4 x 10 x 8.5kg (each hand)

    Curl
    3 x 10 x 13.5kg

    Press
    3 x 10 x 13.5kg

    Abs
    4 min

    Weight 62.5kg

  • #8514

    Pech
    Participant

    08/05 Weight 62.2kg
    Circuit 20 min

    Squat
    5 x 12 x 30kg

    Bench
    5 x 12 x 15kg

    Row
    5 x 12 x 10kg

    Overhead
    5 x 12 x 10kg

    12/05
    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 15kg

    RDL
    3 x 10 x 35kg

    Hip Raises
    3 x 12 x 5kg

    Bench
    4 x 5 x 25kg

    Incl Row
    4 x 10 x 8.5kg (each hand)

    Curl
    3 x 10 x 13.5kg

    Press
    3 x 10 x 13.5kg

    Abs
    4 mins

    13/05
    Circuit
    Rowing Machine

    15/05
    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 15kg

    RDL
    3 x 10 x 35kg

    Bench
    4 x 5 x 27.5kg

    Incl Row
    4 x 10 x 8.5kg (each hand)

    Curl
    3 x 10 x 13.5kg

    Press
    3 x 10 x 14kg

    16/05
    Circuit Training

    18/05
    Hex
    4 x 5 x 62.5kg

    Lunges
    4 x 10 x 15kg

    RDL
    3 x 10 x 35kg

    Hip Raises
    3 x 12 x 15kg

    Bench
    1 x 5 x 27.5kg
    3 x 5 x 25kg

    Incl Row
    4 x 10 x 8.5kg (each hand)

    Abs
    4 min

    21/05
    Hex 5 x 5 x 65kg

    RDL 3 x 10 x 35kg

    Hip Raises 5 x 12 x 15kg

    Bench 4 x 5 x 25kg

    Row 4 x 10 x 8.5kg

    Curl + Press 3 x 10 x 14kg

    Abs 4 min

  • #8515

    Pech
    Participant

    10/07
    Hex 4 x 5 x 65kg

    Hip Raises 4 x 10 x 20kg

    RDL 2 x 8 x 30kg

    Planks 5 x 30 sec

    11/07
    Bench 4 x 5 x 25kg

    Row 4 x 10 x 8.5kg

    Curl + Press 4 x 6 x 15kg

    Tricep Ext 3 x 10 x 15kg

    Abs 2 min

    14/07
    Hex 4 x 5 x 65kg

    RDL 3 x 10 x 35kg

    18/07
    hex 4 x 5 x 65kg

    RDL 3 x 10 x 35kg

    Bench 4 x 5 x 2kg

    Row 4 x 10 x 8.5kg

    Abs 4 min

  • #8516

    Pech
    Participant

    31/07/18

    Hex DL 4 x 5 x 60kg
    ABS 6 x 5 40 sec rest

    07/08/18

    Hex DL 5 x 5 x 60kg
    Bench 22.5kg x 5, 5 (5 x 25kg), 5, 5
    BB Row 2 x 6 x 11kg, 6 x 13.5kg, 6 x 16kg

    12/08/18

    Hex DL 3 x 5 x 60kg

    Bench 22.5kg x 5, 5, 5, (25kg x 3, 2), 5

    BB Row 4 x 6 x 16kg

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