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Back squats 200kgs x 12 reps x 4 @2min
Straight leg deads 140kg x 10 reps x 4 @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 47.5kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)
Ez bar curl 50kg x10reps x4sets @90sec
Cross body dumbell hammer curl 25kg x 10 x4 @2min
Dumbell incline curl 22.5kg x10 x4 @2min
Made reps on all leg exercises, ez bar curls, hammer curls and pushdowns again this week.
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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
Front lat raise 18.5kg x10 x4 @2min
Bent forward reverse flyes 18.5kg x10 x4 @2min
Side raise 18.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 15sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
Made reps on shrugs again this week.
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Last night's workout
Dead lift 170kg x7 x5 @1min.
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 75kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Well ot went shockingly. Muscle in side of my quad has been a bit tight for afew days really played up. Couldn't finish deads and was so sore couldn't use my leg to stabilize myself for rows. Managed pulldowns but that was it. Have Chiro today so hopefully he can help
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I've stuffed my leg up pretty well. Still not good. Chiro sent me for mri as what has been happening is reoccouring too quickly. The release he and the massage guy do should last weeks not days. Friday's workout was just not possible. Monday I will try to do what I can that wont involve using my hip or leg.
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Well did some of my normal exercises but reduced weight and upped reps. Leg and hip are still not good so hopefully mri results soon and can get something sorted and get back to it
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Well my hip anit going to be betterwithi the next month. Laberal tear, 2 lots of bursitis, 3 of tendinitis. All while getting more treatment than normal. Have changed chiro to something who has delt with a lot of this stuff before. Able to workout but cant do anything that loads the hip so legs are completely out.
Monday's workout
Bench press
Flat 100kg x 10 x 4 @ 2min
Incline 80kg x 10 x4 @ 2min
Decline 80kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min
It is amazing how much I use my leg in stabilization while doing things so now need to try to isolate.
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Back workout
Pull ups bodyweight x7 x4 @2min
Db rows lying on incline bench 25kg x10 x4 @1min
Seated cable v handle rows 75kg x10 4 @1min
Pulldowns 60kg x10 x4 @1min
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Arm workout
Bodyweight dips x10 x4 @1min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns done sitting reverse on seated bench 45kg x10 x4 @1min
Cable curls done sitting reverse on seated bench 45kg x10.x4 @1min
Seated bench hammer curls 17.5kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
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Bench press
Flat 100kg x 10 x 4 @ 2min
Incline 80kg x 10 x4 @ 2min
Decline 80kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min
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Pull ups bodyweight x7 x4 @2min
Db rows lying on incline bench 25kg x10 x4 @1min
Seated cable v handle rows 75kg x10 4 @1min
Pulldowns 60kg x10 x4 @1min
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Bodyweight dips x10 x4 @1min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns done sitting reverse on seated bench 45kg x12 x4 @1min
Cable curls done sitting reverse on seated bench 45kg x10.x4 @1min
Seated bench hammer curls 17.5kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
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Bench press
Flat 100kg x 10 x 4 @ 2min
Incline 90kg x 10 x4 @ 2min
Decline 80kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min
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Pull ups bodyweight x7 x4 @2min
Db rows lying on incline bench 25kg x10 x4 @1min
Seated cable v handle rows 75kg x12 x4 @1min
Pulldowns 60kg x12 x4 @1min
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Default
Bodyweight dips x10 x4 @1min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns done sitting reverse on seated bench 45kg x12 x5 @1min
Cable curls done sitting reverse on seated bench 45kg x10 x5 @1min
Seated bench hammer curls 17.5kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
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Bench press
Flat 110kg x 10 x 4 @ 2min
Incline 95kg x 10 x4 @ 2min
Decline 85kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min
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Pull ups bodyweight x7 x4 @2min
Db rows lying on incline bench 25kg x10 x4 @1min
Seated cable v handle rows 75kg x12 x4 @1min
Pulldowns 60kg x12 x4 @1min
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Bodyweight dips x10 x4 @1min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns done sitting reverse on seated bench 45kg x12 x5 @1min
Cable curls done sitting reverse on seated bench 45kg x10 x5 @1min
Seated bench hammer curls 17.5kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
Made reps on everything so if continues next week will look at increases
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Bench press
Flat 110kg x 10 x 4 @ 2min
Incline 95kg x 10 x4 @ 2min
Decline 85kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min
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I have been hitting the gym regularly but I have been making some decent gainz recently (moved to office job in January which has helped). Previous best bench press lift was 185 for a rep. Today I managed to get 175 for 6 reps :)
Would have tried for a 1 rep with higher weight but no one was in the gym to spot me sadly
(Lbs not kgs)
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Pull ups bodyweight x7 x4 @2min
Db rows lying on incline bench 25kg x10 x4 @1min
Seated cable v handle rows 75kg x12 x4 @1min
Pulldowns 60kg x12 x4 @1min
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Upped reps for skull crushers and cable curls.
Bodyweight dips x10 x4 @1min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns done sitting reverse on seated bench 45kg x12 x5 @1min
Cable curls done sitting reverse on seated bench 45kg x12 x5 @1min
Seated bench hammer curls 17.5kg x10 x4 @1min
Incline curls 17.5kg x10 x4 @1min
Made reps on everything not upped so next week will make increases
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Bench press
Flat 110kg x 10 x 4 @ 2min
Incline 95kg x 10 x4 @ 2min
Decline 85kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min
Made reps on all presses
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Pull ups bodyweight x7 x4 @2min
Db rows lying on incline bench 25kg x10 x4 @1min
Seated cable v handle rows 75kg x12 x4 @1min
Pulldowns 60kg x12 x4 @1min
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Upped everything not done last week
Bodyweight dips x12 x4 @1min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns done sitting reverse on seated bench 50kg x12 x5 @1min
Cable curls done sitting reverse on seated bench 50kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
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Bench press
Flat 110kg x 10 x 4 @ 2min
Incline 95kg x 10 x4 @ 2min
Decline 85kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min
Made reps on all presses for the second week
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Upped reps for pull ups and db rows
Pull ups bodyweight x8 x4 @2min
Db rows lying on incline bench 25kg x12 x4 @1min
Seated cable v handle rows 75kg x12 x4 @1min
Pulldowns 60kg x12 x4 @1min
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Bodyweight dips x12 x4 @1min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns done sitting reverse on seated bench 50kg x12 x5 @1min
Cable curls done sitting reverse on seated bench 50kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
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Bench press
Flat 110kg x 10 x 4 @ 2min
Incline 95kg x 10 x4 @ 2min
Decline 85kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min
Made reps on incline and decline presses for the third week. Caught the pins on third set of flat presses and didn't make last set. Will leave the same and if make it next week will up weight.
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Pull ups bodyweight x8 x4 @2min
Db rows lying on incline bench 25kg x12 x4 @1min
Seated cable v handle rows 75kg x12 x4 @1min
Pulldowns 60kg x12 x4 @1min
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Bodyweight dips x12 x4 @1min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns done sitting reverse on seated bench 50kg x12 x5 @1min
Cable curls done sitting reverse on seated bench 50kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
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Bench press
Flat 110kg x 10 x 4 @ 2min
Incline 95kg x 10 x4 @ 2min
Decline 85kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min
Made reps on all presses for the third week. Will look to up weight next week
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Pull ups bodyweight x8 x4 @2min
Db rows lying on incline bench 25kg x12 x4 @1min
Seated cable v handle rows 75kg x12 x4 @1min
Pulldowns 60kg x12 x4 @1min
Seated shrugs 25kg dbs x12 x4 @1min
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Bodyweight dips x12 x4 @1min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns done sitting reverse on seated bench 50kg x12 x5 @1min
Cable curls done sitting reverse on seated bench 50kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
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Upped weight for all bench presses
Bench press
Flat 115kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 90kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x10 x4
Seated front lat raise 12.5kg x10 x4 @1min
@1min
Seated side raise 12.5kg x10 x4 @1min
Made reps on chest flyes for the first week
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Pullups bodyweight only 8 x 4 @ 2min
Seated cable rows 75kg x12 x4 @1min
Bench bent over db rows 35kg x10 x4 @1min
Wide grip pull down 75kg x10 x4 @2min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Got the go ahead from the chiro to add some leg and core stuff back in do will add bits and pieces at lowered weight and start working back up. Sounds like I will be cut off at 150kg squats and likely similar for deads so will look to do at lower interval times and higher reps once ready
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Back squats 60x3, 80x3 x10 @2min
Leg extensions 55, 60, 65, 70, 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 92.5kgs x 10 reps x 4 sets @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 50kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
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Bench press
Flat 115kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 90kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x10 x4
Seated front lat raise 12.5kg x10 x4 @1min
@1min
Seated side raise 12.5kg x10 x4 @1min
Barbell shrugs 100kg x12 x4 @1min
Made reps on chest flyes again
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Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 35kg x10 x4 @1min
Seated cable rows 75kg x12 x4 @1min
Wide grip pull down 75kg x10 x4 @2min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Made reps on both sets of rows
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Friday's workout
Back squats 60x3, 80x2 100 x1 x10 @2min
Leg extensions 60, 65, 70, 75, 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 50kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
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Bench press
Flat 115kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 90kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x10 x4
Seated front lat raise 12.5kg x10 x4 @1min
@1min
Seated side raise 12.5kg x10 x4 @1min
Barbell shrugs 100kg x12 x4 @1min
Made reps on chest flyes again
