KY's Log

[ky]

Oct 24 Squats (Week 15 - Deload)
Squat
Warmup 20x10
Warmup 40x6
57.5kgx2x10sets


Leg press (wide stance)
3x15
50kg x15, 60x15, 70 x15

Leg curls
Warm 20, 25x6
3x15
32.5x15, 37.5x15, 37.5x15 (stop a bit in between), 3/4 reps last few

Situps
2x20
20, 20

Leg raises
2x20 normal

DB side bends
2x20
10kg each side x 20 x 1set
15kg each side x 20 x 1 set

[ky]

Oct 27 bench (Week 15 - Deload)

Barbell bench 20x12
40kgx3x9sets

Chest machine
3x15
Warmup 15x8, 25x6
40x15x2sets
40x7

DB shoulder press
3x15
10kgx15
10kgx13
10kgx12.5


Dips
10, 10, 9.5


DB curls
3x15
Warmup 5kgx6, 5kgx 4
10kgx15
10kgx9
7.5kgx 8

[ky]

Oct 29 Deadlift (Week 15 - Deload)

Deadlifts (conventional)
Warm 20x10,50x3
57.5kgx2x10


DB stiff legged dl
5kgx10 warmup
10kgx6 warm
20kgx15x3sets


Pullups
7, 9, 5

1 arm DB rows
15kg 15,15
15kg 12, 10
15kg 8, 8

Weighted sit-up
3x10
18lbsx10x 2 warm weight on chest
18lbsx10x3sets weighted double crunch weights near head

[ky]

Nov 1 Squats (Week 16 - Deload)
Squat
Warmup 20x8
Warmup 40x6
62.5kgx2x10sets


Leg press (wide stance)
3x15
Warmup 20kgx11, 30x8
72.5kgx15
80kgx15
90kgx15

Leg curls
Warm 20, 25x6
3x15
37.5x15, 37.5x15, 37.5x15 (rested briefly 2 times between reps due to burn), 3/4 range of motion on last few reps due to fatigue

Situps
2x20
20, 20 arms ard head

Leg raises
2x20 normal off the bench

DB side bends
2x20
15kg each side x 20 x 1set
20kg each side x 20 x 1 set

[ky]

Nov 5 bench (Week 16) - Deload

Barbell bench 20x10
45kgx3x9sets

Chest machine
3x15
15x8, 25x6
40x15x2sets
40x8 (should be)

DB shoulder press
3x15
10kgx15
10kgx15
10kgx10


Dips
10, 10, 9


DB curls
3x15
5kgx6, 5kgx 4
10kgx15
10kgx4, 7.5kgx3
7.5kgx 10

[ky]

Nov 14 Deadlift (week 16) - Deload

Deads
Warm 20x10,40x10
62.5kgx2x10


DB stiff legged dl
7.5kgx12 warm
20kgx15
22,5x15
22.5x10 rest brief 1x


Pullups
Warm 20x10
8, 6, 5

1 arm DB rows
15kg 15,15
15kg 15, 12
15kg 9.5, 9

Weighted sit-up
weighted double crunch weights near head
22lbsx10, 7
17lbsx5

[ky]

Nov 18 Squats (Week 17)
Squat
Warmup 20x10
Warmup 40x8, 60x6
75x5x2
77.5x5
3set 5 reps


Leg ext
Warm 20x6, 30x6
45x8, 8, 6+2, 4+3+1 burn
4sets 8reps

Leg curls
Warm 20x 10,30x10
37.5x16, 12 rested a bit due to burn
2sets min 12-15 to failure

Calf raise
20x10,40x10
100x10x2
110x10
3sets 10reps

Pull down abs
5sets 10reps
10x10
15x10
20x10
25x10
27.5x10

[ky]

Nov 21 bench (Week 17).

Barbell bench 20x10
3aetx 5fes
20x10, 30x6, 40x8
55kgx5x3

DB front raises
2x15
5kgx15
7.5kgx5, 5kgx10

DB side raises
2x15
5kgx15x2

Bb triceps (short bar. Bar weight excluded)
4x8
15x8, 20x7, 15x8, 15x8

Tri push down
2 to failure
15x13
15x12

Hammer 3x12
5kgx6 warm
7.5x12
10x8, 7.5x4
7.5x10,+2 rest brief

[ky]

Nov 26 Deadlift (week 17)

Deads
Warm 20x10,40x10
3 sets 5 reps
20x10, 40x8, 60x5
75kgx5, 77.5x5, 80x5


Pullups
2sets failure
12,8

Barbell shrugs smith machine
5set 8reps
20kg (exclude bar) x8
50x8
50x8
60x8


Barbell Good morning
4sets 12 reps
15kg fixed bar x12
20x12
25x12
30x12

At home - gym closed
Sit ups
2 x2o
5lbsx 20, 10lbs x20 weighted double crunch (weight held above face)

DB side bends
2x20
10kgx20 each side, 15kg x20 each side

[ky]

Dec 5 Squats (Week 18)
Squat
Warmup 20x12
Warmup 40x8, 60x6
85x3
87.5x3
90x3


Leg ext
Warm 15x6, 25x6
45x8,
47.5x 8,
47.5x7 + 1
47.5x 6+ 2
4sets 8reps

Leg curls
Warm 20x 10, 30x5
37.5x18
40xx12
2sets min 12-15 to failure

Calf raise (leg press machine)
Warm 30x10, 60x10
90x10
110x10x2
3sets 10reps

Pull down abs
05sets 10reps
27.5x10
30x10
30x10
27.5x

[ky]

Dec 8 bench (Week 18).

Barbell bench 20x10
3aetx 5fes
20x10, 40x6, 50x5
60x3, 62.5x3 approx 64x3

DB front raises
2x15 2.5x6 warm
5kgx15x2


DB side raises
2x15
5kgx15x2 brief pause after 8-10 reps. Burn

Bb triceps (short bar. Bar weight excluded)
4x8 5kgx6
15x8, 20x8, 25x5, 20x8

Tri push down
2 to failure
15x11
15x13

Hammer 3x12
2.5x12 warm
7.5x12x3

[ky]

Dec 10 Deadlift (week 18)

Deads
Warm 20x10,40x8,60x6
3 sets 3
87.5kgx3, 90x3 approx 92x3


Pullups
2sets failure
11,7

Barbell shrugs smith machine
5set 8reps
20kg (exclude bar) x8, 40x6
60x8x5


Barbell Good morning
4sets 12 reps
10kg fixed bar x12
20x12
25x12
30x12
35x12

At home - gym closed
Sit ups
2 x2o
10lbs x20 weighted double crunch (weight held on top of head) x2

DB side bends
2x20
15kg x20 each side x2

[ky]

Dec 14 Squats (Week 19)
Squat
Warmup 20x10
Warmup 40x8, 60x6,80x3
100kg x1x3sets


Leg ext
Warm 20x8, 25x8
47.5x8,
47.5x 8,
47.5x8 (7.5)
47.5x 6+ 2
4sets 8reps

Leg curls
Warm 20x 8, 25x10
40x14
40x8+4
2sets min 12-15 to failure

Calf raise (leg press machine)
Warm 40x10, 80x8
120x10x3
3sets 10reps

Pull down abs
05sets 10reps
27.5x10x5

[ky]

Dec 18 bench (Week 19).

Barbell bench 20x10
3aetx 5fes
20x12, 40x8, 50x34, 60x3
70x2
72.5x1

DB front raises
2x15 2.5x6 warm
7.5kg x1
7.5kg x9, +6 rest pause


DB side raises
2x15
2.5x6 warm
7.5x4 too heavy
5x15 rest pause after 7th rep
5x15 brief pause after 12th rep

Bb triceps (short bar. Bar weight excluded)
4x8 10kgx10
25x6, 20 x8, 20x8, 22.5x8

Tri push down
2 to failure
17.5x15
17.5x14

Hammer 3x12
2.5x12 warm
10x12
10x7, 7.5x5
7.5x12 (lower half - 50% mov- fatigue)

[ky]

Dec 23 Deadlift (week 19)

Deads
Warm 20x10,40x8,60x6,70x3,80x2,90x1
3 sets 1
100x1
103.5approx x2


Pullups
2sets failure
12,7

Barbell shrugs squat rack
5set 8reps
20kg x8, 30x8
60x8
65x8x2
70x2



Barbell Good morning
4sets 12 reps
bar x12 warmup
30x12
35x12x2
37.5x6

Sit ups
2 x2o
5kg x20 weighted double crunch (weight held on top of head)
7.5kgx20

DB side bends
2x20
15kg x20 each side
17.5kgx20 each side