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Author Topic: Felix,s Journal  (Read 478737 times)
felix
*****
Posts: 4380



« Reply #3015 on: March 25, 2019, 09:04:43 PM »

I trained Back on today.                                                                                                                                                           

BACK

CLOSE GRIP CHIN UPS
23 REPS
18
12

PLATE LOADED SEATED ROWS
40KG X 10
60KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

HIP THRUSTS
25s X 4

This is the video of me doing 23 Close Grip Chin Ups in the gym today.

https://www.youtube.com/watch?v=oqMKWxONjvw
Logged
felix
*****
Posts: 4380



« Reply #3016 on: April 01, 2019, 09:28:35 PM »

I trained Chest and Biceps on Wednesday

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
46LB DB,s X 8
63LB DB,s X 6
74LB DB,s X 8
74LB DB,s X 6
74LB DB,s X 5
52LB DB,s X 20

PEC DEC
28KG X 10
35KG X 10
42KG X 10
49KG X 10
56KG X 10

BICEPS

STANDING EZ BAR CURLS
20KG X 10
25KG X 8
30KG X 6
35KG X 6
40KG X 6

TRICEPS

KICKBACKS
24LB DB,s X 10
30LB DB,s X 8
35LB DB,s X 6
41LB DB,s X 6
46LB DB,s X 6

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

GLUTE BRIDGE HOLDS
25s X 4
Logged
felix
*****
Posts: 4380



« Reply #3017 on: April 01, 2019, 09:38:41 PM »

I trained Legs on Friday I did all the reps at a very slow speed for a change both up and down to see how it felt, it felt pretty good but next week I think I will go back to my normal speed and weights.

LEG PRESS
100KG X 10
140KG X 10
180KG X 10
200KG X 10

LYING LEG CURLS
46LB X 10
46LB X 10
46LB X 10
46LB X 10

LEG EXTENSIONS
111LB X 10
111LB X 10
111LB X 10

STANDING CALF RAISES
195LB X 10
234LB X 10
260LB X 10
Logged
felix
*****
Posts: 4380



« Reply #3018 on: April 01, 2019, 09:40:44 PM »

I weighed myself on Saturday I was 11.2 lb so I am the as I was last week. I will just keep my Macros Pro 232.5g, Carbs 351g, Fats 100g and Calories 3231 per day again next week and see what happens.
Logged
felix
*****
Posts: 4380



« Reply #3019 on: April 01, 2019, 09:46:52 PM »

I trained Back today.

BACK

DEADLIFTS
60KG X 5
80KG X 5
105KG X 5
105KG X 5
105KG X 5
105KG X 5
105KG X 5

CLOSE GRIP CHIN UPS
25 REPS
15
10

PLATE LOADED SEATED ROWS
40KG X 10
60KG X 10
80KG X 10
100KG X 10

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

HIP THRUSTS
25s X 4
Logged
felix
*****
Posts: 4380



« Reply #3020 on: April 07, 2019, 11:15:18 PM »

I trained Chest and Arms on Wednesday all sets done very slowly both up and down

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
46LB DB,s X 6
46LB DB,s X 6
46LB DB,s X 6

PEC DEC
28KG X 10
35KG X 10
35KG X 10
35KG X 8
35KG X 6

BICEPS

STANDING EZ BAR CURLS
20KG X 10
25KG X 8
25KG X 6
25KG X 6
25KG X 6

TRICEPS

KICKBACKS
9KG DB,s X 10
9KG DB,s X 8
9KG DB,s X 6
9KG DB,s X 6
9KG DB,s X 6

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

GLUTE BRIDGE HOLDS
25s X 4
Logged
felix
*****
Posts: 4380



« Reply #3021 on: April 07, 2019, 11:21:41 PM »

I trained Legs on Friday.

LEG PRESS
100KG X 10
140KG X 8
180KG X 6
220KG X 6
260KG X 6

LYING LEG CURLS
59LB X 10
59LB X 10
59LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 14

STANDING CALF RAISES
260LB X 20
325LB X 20
325LB X 20
Logged
felix
*****
Posts: 4380



« Reply #3022 on: April 07, 2019, 11:22:45 PM »

I weighed myself on Saturday I was 11.2 lb so I am the as I was last week. I will just keep my Macros Pro 232.5g, Carbs 351g, Fats 100g and Calories 3231 per day again next week and see what happens.
Logged
felix
*****
Posts: 4380



« Reply #3023 on: April 10, 2019, 03:46:00 PM »

I trained Back on Monday.

BACK

RACK DEADLIFTS KNEE HEIGHT
60KG X 5
80KG X 5
100KG X 3
110KG X 2
115KG X 2
120KG X 2

DEADLIFTS
107.5KG X 5
107.5KG X 5
107.5KG X 5
107.5KG X 5
107.5KG X 5

CLOSE GRIP CHIN UPS
23 REPS
14
10

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

HIP THRUSTS
25s X 4
Logged
felix
*****
Posts: 4380



« Reply #3024 on: April 10, 2019, 03:48:54 PM »

I trained Chest and Arms Today all sets done very slowly both up and down

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
46LB DB,s X 6
46LB DB,s X 6

PEC DEC
28KG X 10
35KG X 10
35KG X 10
42KG X 5
35KG X 6

BICEPS

STANDING EZ BAR CURLS
20KG X 10
25KG X 8
25KG X 6
25KG X 6
25KG X 6

TRICEPS

KICKBACKS
9KG DB,s X 10
9KG DB,s X 10
9KG DB,s X 10
9KG DB,s X 10
9KG DB,s X 10
Logged
felix
*****
Posts: 4380



« Reply #3025 on: April 14, 2019, 11:37:25 PM »

I trained Legs on Friday.

LEG PRESS
100KG X 10
140KG X 8
180KG X 6
220KG X 6
260KG X 6
320KG X 6

LYING LEG CURLS
59LB X 10
59LB X 10
59LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 14

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20
Logged
felix
*****
Posts: 4380



« Reply #3026 on: April 14, 2019, 11:39:37 PM »

I weighed myself yesterday I was 11.1 1/2 lbs so I have lost 1/2lb since last week. I will just keep my Macros Pro 232.5g, Carbs 351g, Fats 100g and Calories 3231 per day again next week and see what happens.
Logged
felix
*****
Posts: 4380



« Reply #3027 on: April 21, 2019, 04:02:10 PM »

I trained Back on Monday.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 3
110KG X 5
110KG X 5
110KG X 5
110KG X 5
110KG X 5

CLOSE GRIP CHIN UPS
26 REPS
14
10

PLATE LOADED SEATED ROWS
40KG X 10
60KG X 10
80KG X 10
100KG X 12

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

HIP THRUSTS
25s X 4
Logged
felix
*****
Posts: 4380



« Reply #3028 on: April 21, 2019, 04:06:50 PM »

I trained Chest and Arms on Wednesday all sets done very slowly both up and down

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
46LB DB,s X 6

INCLINE DUMBBELL BENCH PRESS
30LB DB,s X 10
30LB DB,s X 8
30LB DB,s X 6
30LB DB,s X 6

PEC DEC
28KG X 10
35KG X 8
35KG X 6
42KG X 6

DECLINE SM BENCH PRESS
30KG X 10
30KG X 8
30KG X 6
30KG X 6

BICEPS

STANDING EZ BAR CURLS
20KG X 10
25KG X 8
25KG X 6
25KG X 6
25KG X 6

TRICEPS

KICKBACKS
9KG DB,s X 10
9KG DB,s X 10
9KG DB,s X 10
9KG DB,s X 10
9KG DB,s X 10

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

HIP THRUSTS
25s X 4
Logged
felix
*****
Posts: 4380



« Reply #3029 on: April 21, 2019, 04:10:41 PM »

I trained Legs on Friday.

LEG PRESS
100KG X 10
140KG X 8
180KG X 6
220KG X 6
260KG X 6

LYING LEG CURLS
59LB X 10
59LB X 10
59LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 13

STANDING CALF RAISES
260LB X 20
325LB X 20
325LB X 20
Logged
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