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!

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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....