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Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
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Changed up bench press as wasn't really getting anywhere. Although dropping end weight slightly with the previous sets increased it adds a little over 100kg to total volume and is more in line with how the other exercises are going.
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
-
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 30kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Made reps on deads again this week just. Right hip is bad today so was really givin it all and had to pause for last 2 reps. Think I put wrong weight for reverse wrist curls as could do heaps so will up to 40 next week
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Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
-
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
-
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went wrong on deads again this week. On last rep of last set left knee and forearm connected and lost grip. Will see where it leaves me next week.
-
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
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Yesterday's workout
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
-
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well on deads this week. Only had to pause for last re of the last set so basically back to where I was.
-
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Made reps on squats and incline curls for the first week
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1 SET:
50 Jumping Jacks
50 sets standing alt high knee to elbow crunches
10 sets of forward lunges each side
2 SETS
20 Mountain Climbers holding 20lb dumbells
10 sets floor press to crush press with 20lb dumbells
10 sets of renegade rows with 20lb dumbells
done
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20 romanian deadlifts 20lb dumbells
10 push ups
20 hollow body crunches
20 sets iso alternate elbow knee crunch
10 push ups
5 sets - 10overhead press + 10 side twists w/ 25lb bumper plate
10 push ups
10 walk outs to push up
10 push ups
10 sets backward lunges
20 prisoner squats
done
-
5 rounds:
10 sets bicycle crunches
10 sec. hold - superman
5 rounds balancing on 20lb dumbells:
10 pushups
20 sets of mountain climbers
5 rounds:
10 squats
10 overhead press w/ 25lb bumper plate
5 Rounds
10 floor press w/ 20lb dumbells
10 sets of flutter leg lifts
done
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Monday's workout
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
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Wednesday Morning Workout
3 rounds 40 sec.set + 20 sec. rest with 20lb dumbells
1.5 - 2 minute rest between rounds
Round 1
Dumbell Front Squat: 11
Military Press: 18
Renegade Row: 11 sets
Sprawls: 11
Round 2
Dumbell Front Squat: 17
Military Press: 21
Renegade Row: 9 sets
Sprawls: 10
Round 3
Dumbell Front Squat: 15
Military Press: 21
Renegade Row: sets 11
Sprawls: 7
Done
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Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well again on deads this week. Only had to pause for last the of the last set.
-
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Made reps on squats and incline curls for the second week
-
Monday's workout
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
-
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went ok on deads this week. Had to pause for last 2 of the of the last set. Made reps on db rows though
-
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Made reps on squats and incline curls for the third week
-
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
-
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well on deads this week. Only had to pause for last rep the of the last set. Made reps on db rows for the second week
-
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Made reps on squats and incline curls for the fourth week and leg extensions for the first week. The squats I will leave as is till its easier before converting to all for 200 as will affect warm ups making the whole lot harder. Need to steal some of the small increment weight back from the wife to up incline curls. Leg extensions doesn't make much difference anyway as already at full stack and as many reps as I will do.
-
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
-
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well on deads this week but had to pause for last 2 reps the of the last set. Made reps on db rows for the third week
-
Upped weight for incline curls
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 21kg x10 x4 @2min
Made reps on squats again and leg extensions for the second week.
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Forgot to post workouts
Monday
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
Wednesday
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well on deads this week but had to pause for last rep the of the last set. Made reps on db rows for the fourth week
-
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 21kg x10 x4 @2min
Made reps on squats again and leg extensions for the third week.
-
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
-
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well on deads this week but had to pause for last 2 reps of the last set. Made reps on db rows again
-
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 21kg x10 x4 @2min
Made reps on squats and leg extensions again this week. Made reps on hammer curls for the first week
-
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
-
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well on deads this week but had to pause for last rep of the last set. Made reps on db rows again
-
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 21kg x10 x4 @2min
Made reps on squats and leg extensions again this week. Made reps on hammer curls for the second week and skull crushers for the first week
-
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
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Last night's workout
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well on deads this week but had to pause for last rep of the last set. Made reps on db rows again
-
Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 21kg x10 x4 @2min
Made reps on squats and leg extensions again this week. Made reps on hammer curls for the third week and skull crushers for the second week
-
Last night's workout
Db bench press 45, 50, 55, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
-
Dead lift 180, 190, 200, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well on deads this week just making reps on ladt set finally. Made reps on db rows again
-
Did a split workout tonight so did arms today instead of tomorrow as have to bring forward chest and shoulders to Saturday night as going away.
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 21kg x10 x4 @2min
Made reps on hammer curls for the fourth week and skull crushers for the third week