ColonelMoutarde's training log
Moderator: Chebass88
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
03/12/2021
WEEK 2 DAY 3
Smith Machine Squat 7x90 kgs 7x85 kgs
Incline Dumbbell Bench 10,9,8x30 kgs 10,10x28 kgs
Triceps Pushdown 12,10x30 kgs 12,10x25 kgs 15x20 kgs
Calf Raise 11,10,10,10,10,10x120 kgs
WEEK 2 DAY 3
Smith Machine Squat 7x90 kgs 7x85 kgs
Incline Dumbbell Bench 10,9,8x30 kgs 10,10x28 kgs
Triceps Pushdown 12,10x30 kgs 12,10x25 kgs 15x20 kgs
Calf Raise 11,10,10,10,10,10x120 kgs
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
04/12/2021
WEEK 2 DAY 4
Romanian Deadlift 8,8,7,6x125 kgs
Dumbbell Press 14,12,11,11x22 kgs
T-Bar Row Machine 20,15,13,13,13x40 kgs
Lateral Raise 12,12,12,12,10 kgs
Reverse Fly 4x10-20x40 kgs
WEEK 2 DAY 4
Romanian Deadlift 8,8,7,6x125 kgs
Dumbbell Press 14,12,11,11x22 kgs
T-Bar Row Machine 20,15,13,13,13x40 kgs
Lateral Raise 12,12,12,12,10 kgs
Reverse Fly 4x10-20x40 kgs
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
06/12/2021
WEEK 3 DAY 1
Bench Press 7,7,6,5x90 kgs 10,10x80 kgs
Dips 10,8x(90+20) kgs 13,12,12x(90+0) kgs
Calf Raise 11,11,11,11,11,11x120 kgs
WEEK 3 DAY 1
Bench Press 7,7,6,5x90 kgs 10,10x80 kgs
Dips 10,8x(90+20) kgs 13,12,12x(90+0) kgs
Calf Raise 11,11,11,11,11,11x120 kgs
Last edited by ColonelMoutarde on Mon Dec 20, 2021 2:04 am, edited 1 time in total.
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
08/12/2021
WEEK 3 DAY 2
Deadlift 6,6,6x145 kgs
Press 7,6,6,5x50 kgs
Lat Pulldown 11,10,10,9x65 kgs 13,10x60 kgs
Lateral Raise 12,11,11,10,10,10x12 kgs
WEEK 3 DAY 2
Deadlift 6,6,6x145 kgs
Press 7,6,6,5x50 kgs
Lat Pulldown 11,10,10,9x65 kgs 13,10x60 kgs
Lateral Raise 12,11,11,10,10,10x12 kgs
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
10/12/2021
WEEK 3 DAY 3
Smith Machine Squat 8,8,8,8,8x90 kgs
Dumbbell Incline Bench 8,8,8,8,8,8x30 kgs
Triceps Pushdown 20,15,15,15,10,10x30 kgs
Calf Raise 11,11,11,11,11,10x120 kgs
WEEK 3 DAY 3
Smith Machine Squat 8,8,8,8,8x90 kgs
Dumbbell Incline Bench 8,8,8,8,8,8x30 kgs
Triceps Pushdown 20,15,15,15,10,10x30 kgs
Calf Raise 11,11,11,11,11,10x120 kgs
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
11/12/2021
WEEK 3 DAY 4
Romanian Deadlift 6,6,6,6,6x125 kgs
Dumbbell Press 12,12,12,12,12,12x22 kgs
Machine Row 10,10,10x120 10,10,10x100 kgs
Lateral Raise 15,15,13,12,10x12 kgs
Reverse Fly 15,15,15,15,12,12 kgs
WEEK 3 DAY 4
Romanian Deadlift 6,6,6,6,6x125 kgs
Dumbbell Press 12,12,12,12,12,12x22 kgs
Machine Row 10,10,10x120 10,10,10x100 kgs
Lateral Raise 15,15,13,12,10x12 kgs
Reverse Fly 15,15,15,15,12,12 kgs
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
13/12/2021
WEEK 4 DAY 1
Squat 6,5,5,4x120 kgs
Bench Press 6,6,6,6,6,6,5x90 kgs
Weighted Dips 8,8,8,8,8,8x(90+20) kgs
WEEK 4 DAY 1
Squat 6,5,5,4x120 kgs
Bench Press 6,6,6,6,6,6,5x90 kgs
Weighted Dips 8,8,8,8,8,8x(90+20) kgs
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
15/12/2021
WEEK 4 DAY 2
Deadlift 7,7,7,6x145 kgs
Press 6,6,6,6,6,6x50 kgs
Lat Pulldown 9,9,9,9,9,9,9x65 kgs
Lateral Raise 10,10,10,10,10,10x12 kgs
Reverse Fly 15,15,15,10,10,10x40 kgs
WEEK 4 DAY 2
Deadlift 7,7,7,6x145 kgs
Press 6,6,6,6,6,6x50 kgs
Lat Pulldown 9,9,9,9,9,9,9x65 kgs
Lateral Raise 10,10,10,10,10,10x12 kgs
Reverse Fly 15,15,15,10,10,10x40 kgs
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
17/12/2021
WEEK 4 DAY 3
Smith Machine Squat 9,9,9,9,9x90 kgs
Dumbbell Incline Bench 9,9,9,9,8x30 kgs 8,8x28 kgs
Power Triceps Pushdown 15,15,15,15,13x30 kgs 15,15x25 kgs
Calf Raise 10,10,10,10,10,10,10x120 kgs
WEEK 4 DAY 3
Smith Machine Squat 9,9,9,9,9x90 kgs
Dumbbell Incline Bench 9,9,9,9,8x30 kgs 8,8x28 kgs
Power Triceps Pushdown 15,15,15,15,13x30 kgs 15,15x25 kgs
Calf Raise 10,10,10,10,10,10,10x120 kgs
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
18/12/2021
WEEK 4 DAY 4
Leg Curl 15,10,10,10,10x50 kgs
Dumbbell Press 13,13,13,13,10,10x22 kgs
Machine Row 11,11,10x120 kgs 11,11,11,11x100 kgs
Lateral Raise 11,11,9x12 11,11,11x10 kgs
Reverse Fly 16,16,16,15,11,11x40 kgs
WEEK 4 DAY 4
Leg Curl 15,10,10,10,10x50 kgs
Dumbbell Press 13,13,13,13,10,10x22 kgs
Machine Row 11,11,10x120 kgs 11,11,11,11x100 kgs
Lateral Raise 11,11,9x12 11,11,11x10 kgs
Reverse Fly 16,16,16,15,11,11x40 kgs
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
This cycle I managed to do a lot of volume, in particular on the upper body lifts. Workouts felt very stimulative, I felt very sore, in particular in the chest, triceps, quads and back. Also my appetite is through the roof, and I find it difficult to limit myself to 3000 kcal a day. My triceps seemed to like doing triceps extensions with a slow tempo while raising the elbows a lot (to stretch the long head, like a standing LTE, if that makes sense), and I will probably do them that way for a while. On the flip side, I had a lot of work and doing so much volume is time-consuming, so that I did not have time to train the squat properly, hence the lower numbers. It is time to deload now.
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
WEEK 5 DAY 1 | 20/12/2021 | |
Exercise | Sets & Reps | Weight |
Squat | 5,5 | 120 kgs |
Bench | 5,5,5 | 90 kgs |
Weighted Dips | 10,10 | (90+20) kgs |
Calf Raise | 10,10,10 | 120 kgs |
Last edited by ColonelMoutarde on Sat Dec 25, 2021 10:43 pm, edited 1 time in total.
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
WEEK 5 DAY 2 | 22/12/2021 | |
Exercise | Sets & Reps | Weight |
Deadlift | 5,5 | 145 kgs |
Press | 6,6 | 50 kgs |
Lat Pulldown | 9,9,9 | 65 kgs |
Lateral Raise | 9,9 | 12 kgs |
Reverse Fly | 14,14 | 40 kgs |
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
WEEK 5 DAY 3 | 24/12/2021 | |
Exercise | Sets & Reps | Weight |
Smith Machine Squat | 8,8 | 90 kgs |
Dumbbell Incline Bench (45°) | 8,8,8 | 30 kgs |
Power Triceps Pushdown | 14,14 | 30 kgs |
Calf Raise | 10,10,10 | 120 kgs |
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
WEEK 5 DAY 4 | 25/12/2021 | |
Exercise | Sets & Reps | Weight |
Romanian Deadlift | 6,6 | 125 kgs |
Dumbbell Press | 12,12 | 22 kgs |
Row Machine | 10,10,10 | 120 kgs |
Lateral Raise | 9,9 | 12 kgs |
Reverse Fly | 14,14 | 40 kgs |
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
WEEK 1 DAY 1 | 27/12/2021 | |
Exercise | Sets & Reps | Weight |
Squat | 5,5,5 | 120 kgs |
Bench | 5,5,5,5 | 90 kgs |
Weighted Dips | 10,10,8 | (90+20) kgs |
Calf Raise | 10,10,10,10 | 120 kgs |
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
WEEK 1 DAY 2 | 29/12/2021 | |
Exercise | Sets & Reps | Weight |
Deadlift | 5,5,5 | 145 kgs |
Press | 6,6,6 | 50 kgs |
Lat Pulldown | 9,9,9,9 | 65 kgs |
Lateral Raise | 9,9,9 | 12 kgs |
Reverse Fly | 14,14,14 | 40 kgs |
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
WEEK 1 DAY 3 | 31/12/2021 | |
Exercise | Sets & Reps | Weight |
Smith Machine Squat | 8,8,8 | 90 kgs |
Dumbbell Incline Bench (45°) | 8,8,8,8 | 30 kgs |
Power Triceps Pushdown | 14,14,14 | 30 kgs |
Calf Raise | 10,10,10,10 | 120 kgs |
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
WEEK 1 DAY 4 | 01/01/2022 | |
Exercise | Sets & Reps | Weight |
Stiff Leg Deadlift | 6,6,6 | 125 kgs |
Dumbbell Press | 12,12,12 | 22 kgs |
Row Machine | 10,10,10,10 | 120 kgs |
Lateral Raise | 9,9,9 | 12 kgs |
Reverse Fly | 14,14,14 | 40 kgs |
-
- Registered User
- Posts: 126
- Joined: Mon Nov 08, 2021 6:25 am
Re: ColonelMoutarde's training log
WEEK 2 DAY 1 | 04/01/2022 | |
Exercise | Sets & Reps | Weight |
Squat | 6,6,6,6 | 120 kgs |
Bench | 6,6,6,6,6 | 90 kgs |
Weighted Dips | 7,7,7,7 | (90+20) kgs |
Calf Raise | 11,11,11,11,11 | 120 kgs |