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» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)25-06-2017 @ 00:58 
24/06/2017

Bench- 60kg x 15, 80kg x 10, 100kg x 5, 110kg x 5, 120kg x 3, 130kg x 2, 135kg x 1, 140kg x 1, 142.5kg 3 x 2 reps, 120kg x 5 reps.

Cable flyes- 3 x 10 reps
Dips to failure.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)20-06-2017 @ 11:19 
19/06/17

Seated dumbbell shoulder press- 20's x 15, 28's x 10, 32's x 10, 38's x 10, 20's x 15 reps.

Cable front delts- 3 x 10 reps
Rear delts on pec Dec- 3 x 10 reps
Side delts/military press double set- 3 x 10 reps each.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)19-06-2017 @ 00:48 
Did shoulders, back, arms and an ab and cardio session rest of week but forgot to log it.

Bench- 60kg x 15, 80kg x 10, 100kg x 5, 110kg x 3, 120kg x 3, 130kg x 1, 140kg 3 x 1 rep, 130kg x 1, 120kg x 3, 110kg x 3, 100kg x 5, 80kg x 5, 60kg x 15 reps.

Pec Dec- 2 x 10 reps
Cable flyes- 2 x 10 reps
Dips- 2 x 10 reps

Leg raises standing body weight 2 x 15 reps for core.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)13-06-2017 @ 01:24 
11/06/2017

Bench press- 60kg x 120 reps (mainly sets of 10-20)

Cable flyes- 3 x 10 reps
Cable single arm lower pec- 2 x 10 reps
Dips- 10 reps.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)10-06-2017 @ 21:45 
05/06/17

Back workout.

06/06/17

Arms workout

10/06/17

Seated shoulder press machine- 50kg x 20, 70kg x 20, 90kg x 15, 110kg x 15, 130kg x 10, 150kg x 10, 170kg x 5, 185kg x 5, 195kg x 5.

All assisted on pivot so piss easy.

Arnold presses and side delts to finish.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)04-06-2017 @ 23:32 
31/05/17

Shoulder work out- forgot what I did.

01/06/17

Arms but forgot what I did.

04/06/17

Bench- 60kg x 15, 80kg x 10, 100kg x 5, 110kg x 5, 120kg x 3, 130kg x 3, 140kg x 1, 145kg x 1, 152.5kg x 1 (new pb) 120kg x 3, 80kg x 15 reps.

Decline smith- 15kg per side 3 x 10 of the slowest, hardest bodybuilding style reps ever.

Dumbbell flyes- 20kg's per hand 3 x 10 reps

Dips- 3 x 10 of slow, bodybuilding reps.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)29-05-2017 @ 02:05 
27/05/2017

Dumbbell flyers- 20kg 3 x 15 reps
Dumbbell pullovers- 26kg 3 x 15 reps
Body weight paused dips- 3 x 10 reps
Fluffed biceps supersets

28/05/17

Deadlifts- 70kg x 5, 100kg 2 x 5, 120kg x 5, 140kg x 3, 160kg x 1 something twanged again so looks like end of deadlifts for me. Injury still there after nearly 4 years.
Lat pull downs with handles- 3 x 10 reps
Machine late pull downs- 3 x 10 reps.
Shrugs- 3 x 10 reps.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)27-05-2017 @ 01:50 
26-05/2017

Bench- 60kg x 10, 80kg x 10, 100kg x 5, 110kg x 5, 120kg x 3, 130kg x 1, 135kg x 1, 140kg x 1, 100kg x 8 reps.

Dumbbell- 18's 2 x double sets of press/flyes superset x 20.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)22-05-2017 @ 10:54 
20/05/2017

Deadlifts (first time in 3 1/2 years)- 70kg 2 x 5 reps, 100kg 2 x 5 reps, 120kg 2 x 5 reps, 140kg 3 x 5 reps.

Bent over barbell rows- 3 x 10 reps

Barbell shrugs (superset) 120kg x 10, 100kg x 10, 70kg x 10 for 3 sets.

Machine cable pull downs/seated rows 3 x 20 reps.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)19-05-2017 @ 01:12 
16/05/17

Seated shoulder press machine- (per side) 25kg x 20, 35kg x 20, 45kg x 10, 55kg x 10, 65kg x 10, 75kg x 5

Dumbbell front raises 3 x 10
Cable side delt raises 2 x 10
Seated machine side delt raises 2 x 10
Barbell shoulder press 60kg 2 x 10

Circuit- Single arm kettle bells/medicine ball rotations 2 x 20 reps.

17/05/2017

Bicep workout (light high volume)
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)15-05-2017 @ 15:20 
Been a long time but starting up again. Still injured.

Bench- 60kg x 15, 80kg x 10, 100kg x 5, 110kg x 5, 120kg x 3, 130kg x 1, 135kg x 1 140kg 7 x 1 reps 100kg x 10 reps.

Pec Dec 3 x 15 reps.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)28-04-2016 @ 15:49 
29/04/2016

Bench- 60kg X 10, 80kg x 8, 100kgbx 3, 110kg x 3, 120kg x 1, 125kg x 1, 130kg x 1 rep. 60kg x 20 reps.

Pec Dec- 2 x 10 reps
Incline dumbbell press/flyer super-set- 2 x 10 reps (20)
Dips- 2 x 10 reps.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)20-04-2016 @ 21:15 
20/04/2016

Dumbbell bench press- 20kg's X 10, 30kg's X 10, 40kg's X 10 reps.

Bench- 60kg X 10, 80kg X 10, 100kg X 5, 110kg X 3, 120kg X 2, 125kg X 1 rep.

Dumbbell flyes- 20kg's 3 X 10 reps.

Burnout on bench press and dips.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)01-04-2016 @ 12:49 
31/03/2016

Dumbbell shoulder press- 37.5kg's 3 X 6 reps

Fluffed shoulders with delt raises.

Bench- 60kg X 10, 80kg X 10, 100kg X 5, 110kg X 3, 120kg X 1, 130kg X 1, 135kg X 1 rep. 100kg X 8 reps.

Dumbbell press- 35kg's 3 X 10 reps

Cable flyes- 2 X 10 reps
Medicine ball press ups X 20 reps.
» Captain Horizontal back out of 'The Comfort Zone' and back into training. (Go to post)24-03-2016 @ 17:48 
24/03/2016

Bench- 60kg X 15, 80kg X 5, 100kg X 5, 110kg X 3, 120kg X 1, 125kg X 1, 130kg X 1 rep, 100kg X 8, 80kg X 10 reps.

Incline Dumbbells- 28kg Dumbbells, 3 X 10 reps.

Pec Dec- 2 X 10 reps.

Struggling with yet another injury.

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