Dan's Progress Journal

Back & Bi's tonight. Just my mate and I tonight and we always smash it as similar height, weight and strength. Always a good session with him

Pulldowns with the handles
46kg x 10
52kg x 10
63.6kg x 5 SS
61.3kg x 5 SS
59kg x 5 SS

Pulldowns with normal curved bar
46kg x 10
52kg x 10
56.6kg x 5 SS
54.3kg x 5 SS
52kg x 5 SS

Seated Rows
45kg x 10
49.6kg x 10
56.6kg x 10

Pulldown machine
65kg x 10
60kg x 10
55kg x 10

Preacher curl machine
36kg x 10
41kg x 10
53kg x 5 SS
50.7kg x 5 SS
48.4kg x 5 SS

10 mins bike 10 mins fast walking, around 100 calories burnt
 
Chest and triceps workout today up my grandparents free weight gym.

Midday Workout
Saturday, 6 August 2016 at 12:40

Bench Press
Set 1: 40 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 70 kg × 10
Set 5: 60 kg × 10

Tricep Dips
Set 1: 0 kg × 10
Set 2: 0 kg × 10
Set 3: 0 kg × 10
 
Dont want to come across as wrong now but was just reading through your wo... do you train with low intensity as it alls looks too neat I.e all perfect even sets of 10 , 5 etc?!
 
Yes I do work to reps of 10, it's what I've always aimed for. 5's are for the super sets where we take weight off after each 5 and carry on the set.
 
Evening Workout
Monday, 8 August 2016

Lat Pulldown
Set 1: 45 kg × 10
Set 2: 52 kg × 10
Set 3: 52.3 kg × 10

Seated Row
Set 1: 45 kg × 10
Set 2: 52 kg × 10
Set 3: 52 kg × 10

Pulldown Machine
Set 1: 55 kg × 10
Set 2: 60 kg × 10
Set 3: 55 kg × 10

Preacher Curl Machine
Set 1: 36 kg × 10
Set 2: 36 kg × 10
Set 3: 32 kg × 10

Seated Curls
Set 1: 35 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg x 10
 
Evening Workout
Wednesday, 10 August 2016

Pec Flys
Set 1: 59 kg × 10
Set 2: 66 kg × 10
Set 3: 73 kg × 10
Set 4: 79 kg × 10
Set 5: 86 kg × 10

Converging Chest Press
Set 1: 39 kg × 10
Set 2: 45 kg × 10
Set 3: 47.25 kg × 10

Chest press
Set 1: 50 kg × 10
Set 2: 55 kg × 10
Set 3: 40 kg × 10

Rope Pushdowns
Set 1: 18.75 kg × 10
Set 2: 21.25 kg × 10
Set 3: 23.75 kg × 10

Rope Extensions
Set 1: 13.75 kg × 10
Set 2: 18.25 kg × 10
Set 3: 21.75 kg × 10

V Bar Pushdowns
Set 1: 21.75 kg × 10
Set 2: 26.25 kg × 10
Set 3: 26.25 kg × 10

Tricep Extension (Preacher Seat)
Set 1: 62.3 kg × 5
Set 2: 61.2 kg × 5
Set 3: 60.1 kg × 5
Set 4: 59 kg × 5
 
As @Galaxy said it seems to be a bit too perfect. Instead of dropping weight in sets 4 or 5, stay with it and see if you can get 7-8 reps. That'll soon be ten anyway. At least you'll know if you've hit muscular failure then
 
sxbarnes said:
As @Galaxy said it seems to be a bit too perfect. Instead of dropping weight in sets 4 or 5, stay with it and see if you can get 7-8 reps. That'll soon be ten anyway. At least you'll know if you've hit muscular failure then
Click to expand...
Exaclty this I was just too lazy to type it lol

If you keep stopping at ten then intensity imo is too low...
 
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