Week 8 workout 4:
Workout B
Reps: 3
Sets: 5
Workload: 90%
Fatigue Review:
Fresh
Workout was full on. I was exhausted by the end, just from being out of breath mostly. I know 5's and 3's are suppose to require allot of rest time. But i figure if i can still complete the planned workout with rest times below a minute then why not.
Notes:
Got to the gym and hour before close and realized i forgot my workout plan. I was intending to just reschedule it a day forward but it's a public holiday tomorrow meaning the gym would be closed. After being fairly annoyed at the situation i decided to just do my best to remember the weights i was suppose to use. Worked out pretty well, I was either dead on or slightly heavier then what was scheduled. So it's not a major issue, although i still wish i had remembered it.
Workout:
Dead Lifts
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
Weighted Dips
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
Was suppose to be 13.75kg, woops
Chinups
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
weighed in at 87kg last week, probably weigh about 90kg with the added food in my stomach, clothes and general weight increase
Push Press
117.5lb x 3
117.5lb x 3
117.5lb x 3
117.5lb x 2
-
Was suppose to be 107.5lb
Triceps Push down
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3
DB Seated Curls
32.5lb x 3
32.5lb x 3
32.5lb x 3
32.5lb x 3
32.5lb x 3
each hand
DB Side Laterals
20lb x 3
20lb x 3
20lb x 3
20lb x 3
20lb x 3
each hand
BB Shrugs
176lb x 3
176lb x 3
176lb x 3
176lb x 3
176lb x 3
was suppose to be 167.5lb
Ab Crunch Machine
140lb x 3
140lb x 3
140lb x 3
140lb x 3
140lb x 3
was suppose to be 145lb
Incomplete:
Push Press.....................
Completed:
Dead Lifts....................... Medium
Weighted Dips................. Medium
Chinups.......................... Medium
DB Seated curls.............. Medium-Hard
Triceps Push down.......... Medium-Hard
DB Side Laterals............. Medium-Hard
BB Shrugs..................... Hard
Ab Crunch Machine........ Medium
Clustered:
N/A
Rest time between sets:
Weighted Dips 30 - 45 seconds
Everything else: 15 - 25 seconds
Workout Length:
50 minutes
Workout B
Reps: 3
Sets: 5
Workload: 90%
Fatigue Review:
Fresh
Workout was full on. I was exhausted by the end, just from being out of breath mostly. I know 5's and 3's are suppose to require allot of rest time. But i figure if i can still complete the planned workout with rest times below a minute then why not.
Notes:
Got to the gym and hour before close and realized i forgot my workout plan. I was intending to just reschedule it a day forward but it's a public holiday tomorrow meaning the gym would be closed. After being fairly annoyed at the situation i decided to just do my best to remember the weights i was suppose to use. Worked out pretty well, I was either dead on or slightly heavier then what was scheduled. So it's not a major issue, although i still wish i had remembered it.
Workout:
Dead Lifts
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
Weighted Dips
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
Was suppose to be 13.75kg, woops
Chinups
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
weighed in at 87kg last week, probably weigh about 90kg with the added food in my stomach, clothes and general weight increase
Push Press
117.5lb x 3
117.5lb x 3
117.5lb x 3
117.5lb x 2
-
Was suppose to be 107.5lb
Triceps Push down
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3
DB Seated Curls
32.5lb x 3
32.5lb x 3
32.5lb x 3
32.5lb x 3
32.5lb x 3
each hand
DB Side Laterals
20lb x 3
20lb x 3
20lb x 3
20lb x 3
20lb x 3
each hand
BB Shrugs
176lb x 3
176lb x 3
176lb x 3
176lb x 3
176lb x 3
was suppose to be 167.5lb
Ab Crunch Machine
140lb x 3
140lb x 3
140lb x 3
140lb x 3
140lb x 3
was suppose to be 145lb
Incomplete:
Push Press.....................
Completed:
Dead Lifts....................... Medium
Weighted Dips................. Medium
Chinups.......................... Medium
DB Seated curls.............. Medium-Hard
Triceps Push down.......... Medium-Hard
DB Side Laterals............. Medium-Hard
BB Shrugs..................... Hard
Ab Crunch Machine........ Medium
Clustered:
N/A
Rest time between sets:
Weighted Dips 30 - 45 seconds
Everything else: 15 - 25 seconds
Workout Length:
50 minutes
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