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  1. Replies
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    Workout Log Tuesday March 28

    Warm Up:
    Rope jumping &
    Mike Wines Dynamic Full Body
    Back Squat:
    10 x 20 kg
    8 x 35 kg
    6 x 50 kg
    3 x 60 kg
    5 x 70 kg
    4 x 3 x 70 kg
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    Workout Log Friday March 24

    Warm Up:
    Rope jumping & Mike Wines' Full body dynamic
    Deadlift:
    10 x 60 kg
    8 x 70 kg
    5 x 80 kg
    3 x 90 kg
    3 x 5 x 95 kg
    Barbell Overhead Press:
    10 x 20 kg
  3. Thread: Need Advice

    by peterk
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    747

    Seems like a pretty solid routine for...

    Seems like a pretty solid routine for intermediate to advanced lifters - not ideal for beginners.
  4. Thread: Help

    by peterk
    Replies
    2
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    1,292

    Check out the "Workouts" page at the top of this...

    Check out the "Workouts" page at the top of this page. There are plenty of routines to chose from. Workouts for youth, women, strength, hypertrophy, etc., etc.
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    Even if it was 2 and a 1/2 years ago!;-)

    Even if it was 2 and a 1/2 years ago!;-)
  6. Replies
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    Workout Log Monday March 20

    Warm Up:
    Full Body Dynamic
    Barbell Back Squat:
    10 x 20 kg
    8 x 35 kg
    6 x 50 kg
    3 x 5 x 60 Kg
    Romanian Deadlift:
    10 x 20 kg
    8 x 35 kg
  7. Oh yeah and be consistent! Had I not stopped,...

    Oh yeah and be consistent! Had I not stopped, started, stopped, started when I first started lifting at the age of 40 I would have been so much further down the road than I am now at the age of...
  8. Concentrate on the Big Compounds, Forget the...

    Concentrate on the Big Compounds, Forget the machines and go free weights - Barbell & Dumbbells.
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    Workout Log Saturday March 18

    Warm Up: Full Body Dynamic
    Barbell Front Squat:
    10 x 20 kg
    8 x 35 kg
    3 x 8 x 45 kg
    Seated Arnold Press:
    10 x 5 kg/Db
    8 x 7.5 kg/Db
    3 x 10 x 9.5 kg/Db
    Neutral Grip Pull Up:
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    1,580

    Your biceps get plenty of exercise doing Chins...

    Your biceps get plenty of exercise doing Chins and Bent-over Rows, whereas your pecs are getting very little (with the Dips) so it would be a good idea to do Bench Press.
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    Workout Log Thursday March 16

    Rope Jumping:
    2 min.
    Deadlift:
    10 x 50 kg
    8 x 60 kg
    6 x 70 kg
    5 x 80 kg
    5 x 90 kg
    Incline Barbell Press:
    10 x 20 kg
  12. Replies
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    That is true Ridge but I have truly noticed the...

    That is true Ridge but I have truly noticed the difference in just a few years of ageing. Four years ago at the age of 60 I recovered far more rapidly and was also able to lift a lot heavier and with...
  13. I would suggest that as a beginner you do a full...

    I would suggest that as a beginner you do a full body workout 3 times per week with rest days between the workouts. You could also do a upper body / lower body split 4 x per week. If you go for the...
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    Workout Log Monday March 13

    Been off just over 2 weeks firstly with flu then traveling to Johannesburg. Anyway back now and decided to start and slip back into it slowly and very light. I find with increasing age I really...
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    Hey Ridge, slowly but surely is the way to go....

    Hey Ridge, slowly but surely is the way to go. Don't risk injury!
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    Workout Log Saturday February 25

    Saturday alone at home so plenty of time:cool:
    Barbell Back Squat:
    10 x 30 kg
    8 x 45 kg
    4 x 60 kg
    2 x 70 kg
    5 x 5 x 75 kg
    Romanian Deadlift:
    10 x 20 kg
    8 x 35 kg
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    Workout Log Wednesday February 22

    Barbell Bench Press:
    10 x 20 kg
    8 x 35 kg
    5 x 50 kg
    3 x 60 kg
    5 x 5 x 65 kg
    Dumbbell Pull Over:
    10 x 11.5 kg
    4 x 8 x 19 kg
    Incline Dumbbell Press:
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    Hi there, welcome. I'm sure you'll find plenty of...

    Hi there, welcome. I'm sure you'll find plenty of advice and motivation on this site!
  19. Replies
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    Hey welcome back Ridge! It's good to take a total...

    Hey welcome back Ridge! It's good to take a total break occasionally:cool:
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    Workout Log Monday February 20

    Deadlift:
    8 x 70 kg
    5 x 85 kg
    3 x 95 kg
    4 x 5 x 105 kg
    Seated Arnold Press:
    10 x 5 kg/Db
    3 x 10 x 9.5 kg/Db
    Super Set -
    Db Lateral Raise:
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    Workout Log Wednesday February 15

    Once again just to state that all workouts are preceded with dynamic warm up.

    Barbell Back Squat:
    10 x 30 kg
    8 x 40 kg
    6 x 50 kg
    3 x 60 kg
    3 x 5 x 70 kg
    Romanian Deadlift:
    10 x 20 kg
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    Workout Log Saturday February 11

    Deadlift:
    5 x 70 kg
    5 x 85 kg
    3 x 95 kg
    3 x 5 x 105 kg
    Incline Barbell Press:
    10 x 20 kg
    8 x 35 kg
    3 x 8 x 50 kg
    Bent-over Barbell Row:
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    If you can do 20 reps that's more in line with...

    If you can do 20 reps that's more in line with endurance training and not hypertrophy (muscle building). You need a weight that allows you to do between 6 - 12 reps and once you've hit 12 reps you...
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    Or type in "Powerbuilding routines" into the...

    Or type in "Powerbuilding routines" into the search space.
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    It works just fine! Check out the workout...

    It works just fine! Check out the workout routines given in the "Workouts" page shown at the top of this page. Powerbuilding routines and also Power, Muscle, Burn routines!
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    Workout Log Monday February 6

    1. Db Step Up:
    8/leg x Bw
    3 x 10/leg x 10.5 kg/Db
    3 x 10/leg x 10.5 kg/Db
    Tri-set (no rest between sets) -
    2a. Db Front Raise:
    3 x 10 x 5 kg/Db
    2b. Db Lateral Raise:
    3 x 10 x 5 kg/Db
    2c. Db...
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    Welcome to the site bro!

    Welcome to the site bro!
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    Thanks for the encouragement bro!

    Thanks for the encouragement bro!
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    Workout Log Friday February 3

    Deadlift:
    8 x 70 kg
    6 x 85 kg
    3 x 95 kg
    3 x 5 x 100 kg
    Alternating Arm Db Incline Press:
    10 x 10 kg/Db
    8 x 16.5 kg/Db
    3 x 10 x 18.5 kg/Db
    Single Arm Db Row:
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    Workout Log Wednesday February 1

    Barbell Back Squat:
    10 x 20 kg
    8 x 35 kg
    4 x 10 x 50 kg
    Romanian Deadlift:
    10 x 20 kg
    3 x 10 x 40 kg
    Arnold Press:
    10 x 6.5 kg/Db
    8 x 10.5 kg/Db
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    Apologies. I take back what I asked on your post...

    Apologies. I take back what I asked on your post in the supplements page. Hope you get to the bottom of your back pain problems.
  32. Hi there, I'm wondering why you post your workout...

    Hi there, I'm wondering why you post your workout log on the supplements page and not on the members training journal page?
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    Do you do a full body workout Mon, Wed & Fri or...

    Do you do a full body workout Mon, Wed & Fri or are you just going to be doing OH Press and Bench Press? I see that you have 6 - 12 months experience so a beginners routine doing a full body workout...
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    Yeah, great work man, keep it up!

    Yeah, great work man, keep it up!
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    Workout Log Saturday January 28

    Deadlift:
    5 x 70 kg
    5 x 85 kg
    3 x 95 kg
    1 x 105 kg
    1 x 115 kg
    3 x 3 x 120 kg
    1 x 12 x 60 kg
    Incline Dumbbell Press:
    10 x 11.5 kg/Db
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