Monday - Back / Shoulders

Deadlift
1 x 10 - 60KG (Warm up)
2 x 8 - 112kg
1 x 8 - 110kg (drop set)

Seated Row
3 x 8 - 71KG

Lat Pull down
3 x 8 - 195

Ez bar Military Press
3 x 8 - 40KG

Cable Pull Overs (SHoulders)
2 x 8 - 23KG

Seated Shoulder Press
3 x 5 - 130KG (Just to finish off)

The dumbells go from 12.5kg to 15kg so its hard to get 8 reps with these weights as 12.5kg is a tad to easy and 15kg is to heavy for side raised.

I dont update my log after every workout but I do so every few months to see how im progressing

Heres a leg/tricep workout

Squats
1 x 12 - 50KG - (warm up)
2 x 8 - 90KG
1 x 12 - 70KG

Seated Leg Press
3 x 8 - 115KG (Each leg)

Seated Leg Curl
2 x 8 - 91KG
1 x 8 - 84KG (Good squeeze)

Bent Over Rope Pull
1 x 10 - 47KG (Warm up)
3 x 8 - 53KG

One Arm Pull Down
3 x 8 - 29KG

Rope Pull Down to sides
3 x 8 - 59KG

Legs

Seated Leg Extension
2 warm up sets 1 all out

Seated Leg Press (One leg at a time)
2 warm ups
1 all out - 142Kg each leg

Smith Squats
2 warm up sets
1 all out - 87.5KG (At first I thought this was strange because I used to barbell squat 120kg but it was only for 8 reps and I hadnt done 2 previous sets to failure)

Seated Hamstring curl
1 warm up set
1 all out - full weight stack so next week will start doing one leg

SLDL
I did one warm up set but im really not feeling it, I just cant seem to get the form right, is there an exercise which I could swap for this?

Calf Press
1 warm up set
1 x 10 - 12 (10sec break) another set to failure (15sec break) another set to failure so all in all was 3 sets
Did the full weight stack so next week need to start doing one leg at a time

Looking good mate, I told you the Dorian Yates HIT program was excellent, You seem to be getting on really well with it, Keep it up mate!

Just got to find the right weights really because sometimes I dont fail between the set reps for example 10-12 but I keep going till I do fail

Chest / Biceps

DB Incline Press
1 x 12 - 50KG
1 x 10 - 55KG
1 x 7 - 75KG

Flat BB Press
1 x 12 - 60KG
1 x 6 - 85KG

Cable Flys
1 x 10 - 58KG
1 x 11 - 94KG (Up the weight next week to get 6-8reps failure)

DB concentration Curls
1 x 10 - 15KG DB (Each arm)
1 x 10 - 22.5KG (Each Arm) I did another 2 reps where I used my other arm to lift as well then controlled the negative

Bicep Curl Machine (Just a change from EZ Bar)
1 x 10 - 100
1 x 6- 120


20 minutes cardio....

Shoulders/Triceps

Seated Shoulder press (machine. gym was packed, couldnt get a bench)
2 x warm up
1 x 8 - 150

DB Side Raise
1 x 12 - 20KG (warm up set)
1 x 10 + 3 1/2 reps - 30KG (Working set)


Bent Over Side Raise
1 x 10 - 10KG DB (Each Arm) (warm up set)
1 x 12 - 15KG DB (17.5kg next week)

Low Pull Delt Raise
1 x 8 + 2 reps - 23KG Pulled the cable up with other hand to control the negative for an extra 2 reps

Cable Push Downs
1 x 10 - 23KG(Warm up set)
1 x 8 - 41KG

Skull Crushers
1 x 10 - 25KG EZ bar
1 x 7 - 40KG EZ bar (felt abit to heavy to bring close the head but 35KG is to lite, shall I use 35KG EZ and goto failure for a few weeks?)

Over head cable pull
1 x 11 - 57KG (Working set / needs to be upped to the next weight next week in order to get 8 - 10 failure)

Back

Over Head DB Pull
1 x 10 - 20KG
1 x 10 - 25KG
1 x 12 - 27.5KG (working set, way to light but first time doing this exercise)


DB row
1 x 12 @ 27.5kg
1 x 11 @ 42.5KG (45's next week)

Deadlift
1 x 11 @ 60KG
1 x 8 @ 130KG

Wipe Grip seated pull
1 x 12 @ 64KG
1 x 8 + 2 1/2 reps @ 87KG (working set, same as last week but pleased with it as it was later into the workout this week)

Narrow grip pull down
1 x 10 - 12 @ 155
1 x 8 - 235 (working set)


20minutes cardio!

Legs

Seated Leg Extension
2 warm up sets
1 all out

Seated Leg Press (One leg at a time)
2 warm ups
1 x 12 - 160KG each leg (working)

Smith Squats
2 warm up sets
1 x 10 - 90KG (working set)

Seated Hamstring curl
1 warm up set
1 x 10 - (dropped it to two weights of the max because my hamstrings felt like they were getting cramped)


Calf Press
1 warm up set
1 x 10 - 12 - 180KG (I think that the correct weight anyway,it was the full stack (10sec break) another set to failure (15sec break) another set to failure so all in all was 3 working sets. (One Leg at a time next week)

Chest / Biceps

DB Incline Press
1 x 12 - 40KG
1 x 10 - 55KG
1 x 8 - 75KG (Upping to 40's next week)

Flat BB Press
1 x 12 - 60KG
1 x 7 - 85KG

Cable CrossOvers
1 x 10 - 58KG
1 x 8 - 94KG (yes, same weight as last week and less reps but I did cross overs)

DB concentration Curls
1 x 10 - 15KG DB (Each arm)
1 x 10 - 22.5KG (Each Arm) I did another 2 reps where I used my other arm to lift as well then controlled the negative

Ez Bar Curl
1 x 7 - 40KG (Im going heavy to hit the 6-8 rep range but not feeling it to be honest so will look at switching this exercise)


20 minutes cardio....