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  1. #326
    I'm a Grower;) castille's Avatar
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    Keep up the hard work!!
    NO EXCUSES JUST RESULTS!!

  2. #327
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    Default Workout Log Thursday January 12

    Massify Muscle Fibre Test

    Barbell Back Squat:
    8 x 41 kg
    5 x 52 kg
    3 x 62 kg
    1 x 72 kg
    AMRAP x 83 kg = 7
    = Track # 3
    Romanian Deadlift:
    8 x 35 kg
    3 x 8 x 55 kg
    Single Leg Standing Calf Raise:
    15 x Bw
    3 x 12 x 8.5 kg

  3. #328
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    Default Workout Log Saturday January 14

    Massify Muscle Fibre Test

    1. Barbell Military Press:
    8 x 21 kg
    5 x 27 kg
    3 x 32
    1 x 37
    AMRAP x 43 = 6
    = Track # 3
    2a. EZ Bar Curl:
    8 x 10 kg
    3 x 8 x 25 kg
    2b. Parallel Bar Dip:
    3 x 10 x Bw
    3a. Incline Alternating Db Curl:
    3 x 10 x 9.5 kg/Db
    3b. EZ Bar French Press:
    3 x 10 x 15 kg
    4a. Db Front Raise:
    1 x 8 x 7.5 kg/Db
    2 x 8 x 6.5 kg/Db
    4b. Db Lateral Raise:
    1 x 8 x 7.5 kg/Db
    2 x 8 x 6.5 kg/Db
    4c. Db Rear Delt Raise:
    1 x 8 x 7.5 kg/Db
    2 x 8 x 6.5 kg/Db

  4. #329
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    Default Workout Log Tuesday January 17

    Picked up a bit of a cold over the weekend so decided to have an extra rest day yesterday (Monday).
    PULL

    Deadlift:
    5 x 87 kg
    3 x 100 kg
    AMRAP x 114 kg = 6
    2 x 10 x 80 kg
    AMRAP x 40 kg = 15
    Barbell Row:
    3 x 5 x 60 kg
    Face Pull:
    3 x 12 x Yellow & Black Band (Trojan)
    Pull Up:
    3 x (10; 7; 5) x Bw

  5. #330
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    Really busy week with the official Director Hand-over ceremony at Beautiful Gate Lesotho where Directors Bryan and Anita Guerink handed over the Directorship to my wife and me. Thus no workouts since last Monday!

  6. #331
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    Default Workout Log Monday January 23

    Once again time restraints on my workout!!! So frustrating!!!
    Squat:
    10 x 20 kg
    8 x 30 kg
    5 x 50 kg
    5 x 5 x 70 kg
    Dumbbell Bench Press:
    10 x 11.5 kg/Db
    8 x 16.5 kg/Db
    5 x 21.5 kg/Db
    2 x 8 x 26.5 kg/Db
    1 x 10 x 21.5 kg/Db
    Banded Standing Row:
    3 x 12 x Yellow/Black Band

  7. #332
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    Congrats on the directorship ! And I feel for you, on the reduced lifting time. We've slacked off a bit too.

    Sent from my SM-T230NU using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  8. #333
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    Default Workout Log Wednesday January 25

    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
    Barbell Front Squat:
    10 x 20 kg
    3 x 8 x 35 kg
    Romanian Deadlift:
    10 x 20 kg
    3 x 10 x 35 kg
    Seated Arnold Press:
    10 x 5 kg/Db
    1 x 6 x 16.5 kg/Db
    2 x 10 x 11.5 kg/Db
    Neutral Grip Pull Up:
    3 x (10; 8; 6) x Bw

  9. #334
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    Thanks Ridge! Yeah hopefully things will back to more or less normal again!?

  10. #335
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    Default 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
    8 x 16.5 kg/Db
    3 x 10 x 18.5 kg/Db
    EZ Bar Curl:
    10 x 10 kg
    3 x 8 x 25 kg
    Superset with
    Dip:
    3 x 10 x Bw
    Cap Chair Leg Raise:
    1 x 12
    Plank:
    1 x 60 sec
    Ab Wheel Rollout:
    1 x 12

  11. #336
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    Default 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
    2 x 6 x 16.5 kg/Db
    1 x 10 x 13.5 kg/Db
    Pull Up:
    Wide Grip Overhand -
    5 x Bw
    Medium-width Neutral Grip -
    8 x Bw
    6 x Bw
    Captain Chair Leg Raise:
    3 x 12 x 7.5 kg on feet

  12. #337
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    Keep it up man

  13. #338
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    Default 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:
    10 x 11.5 kg
    8 x 16.5 kg
    3 x 10 x 18.5 kg
    Dips:
    3 x 10 x Bw
    Ab Wheel Rollout:
    3 x 12

  14. #339
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    Quote Originally Posted by sniper View Post
    Keep it up man
    Thanks for the encouragement bro!

  15. #340
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    Quote Originally Posted by peterk View Post
    Thanks for the encouragement bro!
    No problem, it's always great to see people putting in work and making progress towards their goals

  16. #341
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    Default 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 Reverse Fly:
    3 x 10 x 5 kg/Db
    3. Banded Face Pull:
    3 x 12 x Black & Yellow braided band
    Super Sets -
    4a. Alternating Single Arm Banded Triceps Pull Down:
    2 x 12 x B & Y Band doubled
    4b. Standing High Banded Curl:
    2 x 12 x B & Y Band doubled
    5a. EZ Bar Lying Triceps Extension:
    3 x 12 x 15 kg
    5b. Incline Db Curl:
    3 x 8 x 10.5 kg/Db
    6a. Reverse Grip Incline Db Press:
    3 x 12 x 9.5 kg/Db
    6b. EZ Bar Curl:
    3 x 8 x 25 kg
    Finisher
    7. Banded Triceps Pull Down:
    1 x 40 x B & Y Band (2 arms)
    8. Banded Biceps Curl:
    1 x 40 x B & Y Band (2 arms)


    Just felt like doing something a little different today hence the shoulder and arm isolation exercises
    Last edited by peterk; 02-07-2017 at 12:12 PM. Reason: Typo's

  17. #342
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    Default 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:
    10 x 20 kg
    8 x 35 kg
    3 x 8 x 50 kg
    Dumbbell Flye:
    1 x 40 x 5 kg/Db
    Standing Banded Row:
    1 x 40 x Yellow & Black Braided Band

  18. #343
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    Default 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
    8 x 35 kg
    3 x 6 x 50 kg
    Single Leg Standing Db Calf Raise:
    3 x 15 x 5 kg

    Feel a bit of a cold coming on so didn't want to push it too hard!

  19. #344
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    Default 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:
    3 x 12 x 5 kg/Db
    Reverse Rear Delt Raise:
    3 x 12 x 5 kg/Db

  20. #345
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    Default 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:
    4 x 10 x 16.5 kg/Db
    Incline Dumbbell Fly:
    3 x 10 x 8.5 kg/Db
    Parallel Bar Dip:
    3 x (9; 6; 6) x Bw

  21. #346
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    Default

    Way to go Peter!

    Sent from my SM-T230NU using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  22. #347
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    Default Workout Log Saturday February 25

    Saturday alone at home so plenty of time
    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
    4 x 8 x 50 kg
    Db Single Leg Standing Calf Raise:
    3 x 15 x 5 kg
    Db Rear Lunge:
    2 x 8/Leg x 5 kg/Db
    Plank:
    3 x 50 sec.

    Really enjoyed my workout today!

  23. #348
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    Default 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 suffer with DOMS and my muscles seem to take so much longer to recover!
    Db Walking Lunge:
    3 x 15 x 5 kg/Db
    Push Up:
    3 x 15 x Bw
    Inverted Row:
    3 x 10 x Bw
    Did the three above exercises as a circuit.
    Banded Face Pull:
    3 x 12 x Black & Yellow Band (Trojan)
    Will obviously increase weights and intensity and change back to my old routine as I get into it.

  24. #349
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    Though you've got a few years on me, I find if I trsin consistently, DOMS isn't an issue . But if I slack off, DOMS will pay me a visit, but it's the joint pain that gets me.

    Sent from my SM-T230NU using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  25. #350
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    Quote Originally Posted by Ridgeback303 View Post
    Though you've got a few years on me, I find if I trsin consistently, DOMS isn't an issue . But if I slack off, DOMS will pay me a visit, but it's the joint pain that gets me.

    Sent from my SM-T230NU using Tapatalk
    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 a lot more volume than I am now able to. But my philosophy is never to give up but to keep on working out till I can no longer even lift the lightest of weights!

 

 

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