First Upper and Lower split

[Jin]

Took me absolutely monumental effort to go today. So sick of doing legs, did squats but my joints are still rough so I can’t do it well. And I couldn’t do leg press at all because Two dickhead couples were literally double teaming both machines for the whole time I was there. It’s bad enough that they take it in turns so the machine is always used but the woman put it low weight and literally just did it like cardio for 40 minutes. Urgh.

shoulders was a welcome change. Kind of enjoyed that.

26/05 lower
Squats
Warm up bar, 20kg (10 reps), 30kg (10 reps), (12 reps)


Calf raises
50kg (12 reps) (15 reps), (14 reps)


Shoulder frontal raises (dumbell)
8kg (10 reps), (10 reps), (11 reps)


Shoulder press (dumbell)
8kg (12 reps) (13 reps), (11 reps)


Leg curls
35kg (10 reps) (10 reps) (10 reps)


Leg extension
40kg (11 reps) (12 reps) (8 reps)


Tricep extension machine
20kg (15 reps), 25kg (12 reps) (10 reps)


110.6kg

Great determination. Proud of what you’re becoming.

 

[permabulker]

Great determination. Proud of what you’re becoming.

Im fed up. Super fed up. But I always try.
”at least I tried” really should be my mantra.

 

[CJ]

Im fed up. Super fed up. But I always try.
”at least I tried” really should be my mantra.

That's be an awesome shirt!!! :32 (18):

 

[Skullcrusher]

A little Tom Petty?

 

[permabulker]

28/05

28/05 upper
Chests press dumbell
14kg (15 reps), 16kg (11 reps),(12 reps) (10 reps)


Face pulls
15kg (15 reps),(12 reps) (14 reps)


Shrugs
20kg (12 reps) (14 reps) (17 reps)


Flys dumbell
12kg (12 reps) 14kg (10 reps) 14kg (12 reps)


Cable curls
15 (14 reps), (9 reps), (10 reps)


Tricep kickbacks
6kg (10 reps) (12 reps) (10 reps)

 

[permabulker]

30/05

I didn’t have a lot of time but I managed to get a workout in. While it may look quite pathetic it’s my 4th this week so I’m happy.
i tried to do legs but my home gyms not equipped enough to do the right things and I don’t think my joints can deal with lunges and stuff like that so I will probably do legs at the gym on Tuesday.

30/05
CGP
20kg (15 reps), (15 reps) (15 reps)


Squats (bodyweight)
(15 reps) (15 reps) (15 reps) (15 reps)


Tricep cable pull down
15kg (12 reps) (11 reps) (10 reps)


Bicep concentration (dumbbell)
8kg (12 reps) (12 reps) (12 reps)


Tricep extension
8kg (10 reps) (12 reps) (8 reps)

 

[permabulker]

01/06

Legs were actually sore from the squats I did Sunday because I went super deep without weight. So I did upper.

i shit you not. Gym was packed. And I look over and see the incredible mrs octopus arms.
5 dumbbells (I later realized it was 7 she had more on the other side of the gym) and two barbells. So impressive. I wish I had enough arms to use enough equipment for 3 people at the same time.

never wanted to punch a girl so much.

01/06
Smith chest press (flat)
Warm up bar, 40kg (12 reps) 45kg 10 reps) 50kg (10 reps)


CGBP
30kg (12 reps) 35kg (9 reps) (10 reps) (10 reps)


Chest press machine 35kg (11 reps) (10 reps) (9 reps)


Rear delt row machine
20kg (15 reps), 25kg (13 reps), (10 reps)


Back traction machine
45kg (10 reps), (10 reps) (10 reps)


Pec deck
30kg (12 reps) 35kg (12 reps) (10 reps)


Tricep extension machine
20kg (12 reps), (12 reps) 25kg (8 reps)

109.6kg (summer sweat begins)

 

[Jin]

Punch her next time!!!!!

 

[permabulker]

Punch her next time!!!!!

I might not punch her but she’s 100% getting some abuse hurled at her if I see it again. It’s a super busy commercial gym, it’s not okay to use 7 dumbbells and 2 barbells at the same time.

also why the **** aren’t the trainers calling her up on it? Maybe I will bring one of them over instead. It’s their gym. Have some respect for the customer.

 

[permabulker]

Well today was intense af. Good news is I think I have finally learned the right position to be in to do squats without hurting my joints. I will try a few more times and see if it’s a consistent change. But hopefully I have learned how to do them correctly.
secondly I swear I was close to having a heart attack today. The gym being super hot combined with wearing a mask and being a fatass Just wrecked me today my heart rate must have been through the roof. I really struggle hard to train in the summer months. But I don’t quit.

one more thing. There’s Certain exercises I am loving that I intend to do as often as possible because I think I can make progress with them. The rear delt machine is one of them. It’s a new machine so the position just hits the shoulders perfectly. Same with face pulls and I think tricep dips when I’m feeling bold enough to flop up and down with people staring lol.

and that’s my bullshit ramblings of the day.

03/06 lower
Leg press
120kg (12 reps) (13 reps) (10 reps)


Assisted dips
47kg (11 reps) (9 reps) (10 reps)


Smith squats
Warm up bar (12 reps) 20kg (10 reps) 30kg (10 reps) 35kg (12 reps)


Calf raises
35kg (20 reps) 50kg (15 reps) 50kg (13 reps)


Leg curls
30kg (12 reps) (10 reps) (10 reps)


Rear delt row machine
30kg (15 reps) (12 reps) (13 reps)


Tricep extension machine
25kg (15 reps) 30kg (10 reps) (10 reps)

 

[Jin]

Great consistency brother. Proud of you. I also hate the summer!!!

 

[permabulker]

05 and 07/06

05/06
hours of gardening and walking around. A lot of cardio for me. Mosquitos had a field day on my sugary blood too.


07/06
Flat bench press (not smith)
Warm up bar, 20kg (14 reps), 30kg (10 reps) 30kg (10 reps)


CGBP smith.
30kg (12 reps), (12 reps), (15 reps)


Face pulls
15kg (15 reps), (10 reps) 20kg (10 reps)


Tricep cable extension
20kg (12 reps) (10 reps) (8 reps)


Back traction machine
40kg (12 reps) 45kg (10 reps), 45kg (10 reps)


Chest press machine
45kg (10 reps) 50kg (9 reps) (7 reps fail)


Pec deck
35kg (8 reps) (8 reps) (10 reps)


110.2kg

 

[permabulker]

09/06

Hey guys just quickly posting my own workouts for now I’m trying not to use my phone so much my screen time is embarrassing, hope to catch up with you all soon.

gym was so hot. And so busy. I had to wait 30 minutes for the leg press. Workouts don’t get any harder than this. Managed a 50kg squat though pretty heavy for me.
( I also had to do a little more accessories than I wanted to waiting for the damn leg press)


09/06
Smith squats
Warm up bar, 20kg (10 reps) 30kg (10 reps) 40kg (10 reps) 50kg (8 reps)


Calf raises
50kg (15 reps), (12 reps), (12 reps)


Dumbell shrugs
16kg (20 reps) 20kg (15 reps) (15 reps)


Assisted dips
47kg (10 reps) (10 reps) (12 reps)


Leg curls
35kg (10 reps) (10 reps) (10 reps)


Tricep extension machine
20kg (13 reps) (20 reps)


Leg press
120kg (10 reps) 130kg (10 reps) 140kg (10 reps)


Rear delt row machine
30kg (12 reps) (12 reps) (12 reps)


110.1kg

 

[permabulker]

13/06

Been struggling to update here don’t ask me why. Still suffering on though. Backdated workouts.

13/06
Assisted Dips
47kg (12 reps), 40kg (8 reps) (8 reps)


Flat smith bench
Warm up bar, 40kg (12 reps) 50kg (10 reps) 55kg (8 reps)


CGB
40kg (7 reps) (8 reps) (8 reps)


Face pulls
20kg (12 reps) (12 reps) (12 reps)


Shoulder press
20kg (12 reps) 25kg (10 reps) (8 reps)


Chest press
40kg (10 reps) (10 reps) (8 reps)


Pec deck
35kg (8 reps) (8 reps) (8 reps)


110.6kg

 

[permabulker]

Tuesday 15/06

Was quite proud of the squat. 60kg isn’t bad for me.

15/06
Leg press
120kg (12 reps), (10 reps) (12 reps)


Smith squats
40kg (10 reps) 50kg (10 reps) 60kg (10 reps)


Calf raises
50kg (12 reps) (15 reps) (12 reps)


Tricep extension cable
20kg (12 reps) (9 reps) (8 reps)


Barbell concentration curls
Warm up bar, 10kg (10 reps) (8 reps) (8 reps)


Leg curl machine
30kg (12 reps) (12 reps) (10 reps)


Rear delt row
35kg (12 reps) (12 reps) (12 reps)

 

[permabulker]

Friday 18/06

18/06 Friday
Flat Bench press (not smith)
Warm up bar, 20kg (15 reps) 30kg (10 reps) (12 reps)


Lying tricep extension
8kg (10 reps), (10 reps) (10 reps)


CGB
Warm up bar, 20kg (15 reps), 30kg (12 reps), (12 reps)


Hammer curls
10kg (12 reps), (10 reps), (9 reps fail)


Vertical traction machine
45kg (10 reps), 50kg (10 reps) (10 reps)


Chest press machine (medium grip)
40kg (10 reps) (10 reps) (8 reps fail)


Shoulder press machine
20kg (10 reps) (10 reps) (10 reps)


110.2kg

 

[CohibaRobusto]

Where you at dude? What happened?

Don't quit on us.

 

[CJ]

Where you at dude? What happened?

Don't quit on us.

Hasn't logged on in 2 months.

 

[permabulker]

Hey guys. Sorry for disappearing I took some time off. I was using too much social media and a phone addiction is really ugly. I also took a small break from the gym because I couldn’t afford to get covid before going back home and once there I took some time off to be with family.

Back in the gym now and working hard. Got tired of the blogging too. Might get back into at some point.

Hope you are all well

 

[CJ]

Welcome back!!!