Woob's workout log

Discussion in 'Training Logs' started by Woob, Jan 6, 2006.

  1. Woob

    Woob French knickers belt

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    Ok. I have started to train again. The rupture in my abdominal wall seems to be fixed and my heel isn't far off. I decided to start not too hard so i can work myself back into after 14 weeks of not training. I will be posting the weight aswell. It isn't much at all but we all have to start somewhere.

    Flat BB bench - 5x5 40kg

    Overhead press - (with dumbells) 3x6 12kg each (24kg in total)

    Dips - 3x7 (own body weight - 63.5kg)

    Squats - 3x6 35kg

    Overhead dumbell press - 3x7 18kg (both arms)

    Machine weighted crunches - 3x9 40 kg

    Ab crunches - 4x25

    45 minutes focus pad work
     
  2. Woob

    Woob French knickers belt

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    ok the rupture wasnt fixed apparently so have had to have another break but im back now
     
  3. Woob

    Woob French knickers belt

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    And there off... again

    dead lift - 4x5 60 kg
    about 20 reps at 20kg talking to gym guy getting my technique right
    2x5 50kg

    Leg curls 3x6 60kg, 75kg, 75kg

    Shrugs - 3x8 40kg

    Reverse flys 3x5 12 kg (6 kg each arm)

    Machine weighted crunches - 3x8 35kg

    Bicep curls - 3x6 25kg

    Adduction - 3x6 55kg

    Ab crunches - 4x26

    Abduction - 3x6 35kg

    Reverse flys were a lot more difficult than i thought they would be. and im nakered after the deadlift. That 20 reps with just the 20kg bar was enough.
     
  4. pork

    pork White Belt

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    "you can do it"

    start doing some pull-ups :D
     
  5. Woob

    Woob French knickers belt

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    pull ups are on the 3rd schedulled day. or pull downs if i am feeling weak.

    but thanks for the encouragement all the same
     
  6. Woob

    Woob French knickers belt

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    Barbell Squats - 5x5 70kg (135lbs)

    Hack squats - 2x5 100kg (220lbs) 3x5 90kg (198lbs)

    Pull ups - 1x7 wide grip 1x6 wide grip 1x7 narrow grip 1x6 narrow grip 1x3 wide grip

    Pull downs - 3x6 wide grip 45kg (99lbs)

    Bent over Barbell Rows - 5x5 32.5kg (72lbs)

    Dumbell Rows - 4x5 22kg (49lbs) on each arm

    Machine weighted crunches - 4x8 35kg (77lbs)

    Single leg calf raises - 4x8 each leg 22kg (49lbs)

    Ab crunches 26x4



    For the squats i did a couple of reps at a lower weight cos i wasnt sure how much to put on.

    And i did pull down as wel as pulls ups cos i kinda felt like i cheated with the narrow grip and went back to wide but could only mange 3 so i went to pulldowns to finish off.
     
  7. Woob

    Woob French knickers belt

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    Flat BB Bench - 5 reps 1x 37.5kg (83lbs)
    2x 40kg (88lbs)
    1x 42.5kg (94lbs)
    1x 47.5kg (105lbs)
    7 reps 1x 50kg (110lbs)

    Overhead dumbell shoulder press - 3x6 12kg each arm 24kg total (53lbs)

    Dips - 1x10 1x8 1x6

    OH dumbell press (triceps) - 8 reps 1x16kg (35lbs) 2x18kg (40lbs)

    Machine weighted crunches - 3x8 35 kg (77lbs)

    Upright rows - 3x8 20kg (45lbs)

    Calf raises - 3x8 20kg extra weight

    Ab crunches - 4x26
     
  8. Woob

    Woob French knickers belt

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    Ok I actually did this yesterday but my internet was down so i couldn't type it up.

    Deadlift - 5x5 65kg (reached a personal goal with this)

    Reverse curls - 3x8 20kg

    SLDL - 3x6 65kg

    Shrugs - 3x8 40kg (20 each arm)

    Farmers walk - 3x30 seconds 40kg (20kg each arm)

    Reverse flys - 3x5 12kg

    Machine weighted Crunches - 3x8 35kg

    Bench press - 5x5 1x40kg 2x50kg 2x55kg

    Adduction - 3x6 60kg

    Hammer curls - 3x8 1x24kg 2x20kg

    Abduction - 3x8 40kg

    Ab crunches - 4x31

    I put the bench in cos i hadn't trained in a few days and didn't have a bench day for another 4-5 days so i thought i would throw it in.
     
  9. Woob

    Woob French knickers belt

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    Knee injured at jiu jitsu. No deadlift or squat until it's fixed
     
  10. Woob

    Woob French knickers belt

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    Flat BB bench
    1x5 45kg
    1x5 47.5kg
    1x5 50kg
    2x5 55kg

    SOHP shoulder - 3x5 24kg

    Dips - 1x8, 2x6

    SOHP double Tricep - 3x6 18kg

    Machine weighted crunches - 3x8 35kg

    Hammer curls - 3x8 20kg

    Calf raises - 3x8 20kg

    Ab crunches - 4x31
     
  11. Woob

    Woob French knickers belt

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    Falt BB bench -
    1x5 - 45kg
    1x5 - 47.5kg
    1x5 - 50kg
    1x5 - 52.5kg
    1x5 - 55kg

    SOHP shoulder -
    1x5 24kg
    3x5 28kg

    Calf raises (single leg) - 3x8 20kg

    Dips - 3x6

    Machine weighted crunches - 4x8 35kg

    Hammer curls - 4x8 20kg

    SOHP tricep - 3x8 16kg

    Ab crunches - 3x41
     
  12. Woob

    Woob French knickers belt

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    when i was squating, the gym guy spotting me noticed i was twisting. He recons it's a combination of my bad knee (it seemed fixed to me) and that fact i took it easy for so long on that leg cos if the fractured heel. To fix this, he suggested some single leg stuff untill i stop the twisting.

    Barbell squats -
    1x12 20kg
    1x7 70kg
    1x7 75kg
    3x7 80kg

    Single leg hack squats - 4x8 50kg

    Pull ups - 3x7

    Pull downs -
    1x8 45kg
    1x8 50kg
    1x8 55kg

    Bent over barbell rows -
    1x8 25kg
    1x8 30kg
    2x8 35kg

    Calf raises -
    2x8 26kg
    2x6 50kg

    Dumbell rows - 3x8 20kg

    Machine weighted crunches - 3x8 40kg

    Farmers walk - 5x30 seconds 40kg
     

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