Dutchy kicking ass

1 November

Sunday

Felt totally exhausted and terminated the work-out half way through. Which was strange, because I slept well and didn't drink much the day before.

Treadmill
25m 11km/h
4m 11.5 km/h
1m 16 km/h

Back, pull down: 15x37.5, 15x37.5, 15x40
Back extension
Deadlift: 3x15x30
Lunges: 3x15x19
 
2 November

Today's work out was better than yesterday's but still not quite as good as last week. Last week, I felt very good and powerful. Well, Im sure the next work out will be better.

One arm row: 15x14, 15x16, 15x16
Cable fly: 3x15x10
Pectoral: 3x15x25
Delts: 3x15x17.5
Back extension
Lower back: 3x15x37.5
Triceps kick back: 3x15x6
Shoulders: 3x15x4
Triceps lat pull down: 3x15x20
Biceps, 1 arm: 15x5, 15x5, 15x7.5
 
9 November

Must keep the diary more regularly!


25m Elliptical

Cable fly 15x6.25, 15x10, 15x10, 10x12.5+5x10 (!)
Pectoral: 15x22.5, 15x25, 15x25
Delts: 3x15x17.5
Lateral raise: 3x15x4
Triceps lat pull down: 15x17.5, 15x20, 15x17.5
Triceps overhead extension: 3x15x10
Lower back: 15x45, 15x47.5, 15x50
abs
 
10 November

Treadmill: 30 minutes

Dead lifts: 15x30, 10x30
Squats: 3x15x50
Lunges: 3x15x20
Lower back: 15x47.5, 15x50, 15x52.5
Upper back: 3x15x30
Pull down (back): 15x37.5, 15x40, 15x42.5
Leg extension: 3x10x40
Bicep concent. curl: 3x10x8

Regarding dead lifts: 30 kgs is fine harmstring wise, in fact, my harmstrings can deal with more weight. The problem are my hands, the weights (dumbells, barbell doesn't matter what I use) slip out of my hands. Very annoying.
 
Dutchy said:
Treadmill: 30 minutes

Dead lifts: 15x30, 10x30
Squats: 3x15x50
Lunges: 3x15x20
Lower back: 15x47.5, 15x50, 15x52.5
Upper back: 3x15x30
Pull down (back): 15x37.5, 15x40, 15x42.5
Leg extension: 3x10x40
Bicep concent. curl: 3x10x8

Regarding dead lifts: 30 kgs is fine harmstring wise, in fact, my harmstrings can deal with more weight. The problem are my hands, the weights (dumbells, barbell doesn't matter what I use) slip out of my hands. Very annoying.
Click to expand...

Following John Solo's post, if you are not concerned with grip strength, but the execution/benefit of the lift, a friend of mine has one of these (except it has two small hooks instead of one), and it works pretty good for him:
 
14 November

Treadmill: 30 minutes, 1 minute at 16.5 km/h

Cable fly: 15.6.25, 15x10, 7x12.5+8x10, 15x10
Incline chest press: 15x5, 15x10, 15x10, 8x20
Delts: 15x17.5, 15x20, 15x20
Triceps lat pull down: 15x17.5, 15x20, 12x20+3x17.5
Tricep overhead extension: 3x15x12
Lateral raise: 8x6+7x4, 15x4, 15x4
Bicep conc. curl: 15x8, 15x8, 15x8
 
Last edited:
We've been slacking in the past two week. Didn't work out and ate like pigs. It was good fun though, he, he.

Treadmill,
29M, 10 km/h
1M, 16 km/h

Cable fly: 3x15x10
Pectoral: 3x15x25
Delts:15x17.5, 15x20, 15x22.5
Lateral raise: 3x15x4
Triceps pull down: 3x15x20
Triceps overhead extension: 3x15x12
Lower back: 15x45, 15x47.5, 15x50
Back extension: 3x15

Abs.
 
Elliptical: 30 min, level 12

Pull down: 15x37.5, 15x40, 15x42.5
1 arm row: 10x16, 15x14, 15x14
Biceps, 1 arm, pull: 15x6.25, 8x7.5+7x6.25, 7x7.5+8x6.35
Biceps curl: 15x8, 4x10+11x8, 15x8
Lower back:15x47.5, 15x50, 15x52.5
Back extension
 
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