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Will drop last set of shoulder press back atm as is too much. Otherwise going ok. Changed order on flyes to prioritise the one i wasn't getting reps
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @1min
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Dead lift 170, 180, 180, 180kg x7 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 50 kg x10 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on deads, incline press, decline press and all delt raises.
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Upped weight and dropped reps for leg curls, ez bar curls and shrugs
Back squats 170, 180, 180, 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x8x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x10 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, leg extensions, dips and pushdowns
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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @1min
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Dead lift 170, 180, 180, 180kg x7 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 50 kg x10 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on deads, incline press, decline press and all delt raises
Will return flat bench and shoulder press to what it was. Not going as well as hoped. Too much happening atm and not able to maintain. Will revisit when life calms down.
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Back squats 170, 180, 180, 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x8x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x10 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, leg extensions, dips and pushdowns
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Split work out as renos at home did back today.
Dead lift 170, 180, 180, 180kg x7 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 50 kg x8 x4 @1min
Wide grip pull down 70kg x8 x4 @1min
Made reps on deads and db rows
-
Db bench press 45, 50, 50, 55 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 80, 85, 90, 95kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @1min
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Made reps on incline and decline press and all shoulder flyes
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Back squats 170, 180, 180, 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x8x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x10 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and shrugs
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Yesterday's workout
Split work out again this week
Dead lift 170, 180, 180, 180kg x7 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 50 kg x8 x4 @1min
Wide grip pull down 70kg x8 x4 @1min
Made reps on deads and db rows
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Other part of the split workout
Db bench press 45, 50, 50, 55 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 80, 85, 90, 95kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @1min
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Made reps on incline and decline press and all shoulder flyes
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Thursday nights workout
Back squats 170, 180, 180, 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x8x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x10 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and shrugs
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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @1min
Side raise 15kg x10 x4 @1min
Front lat raise 15kg x10 x4 @1min
Dead lift 170, 180, 180, 180kg x7 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 50 kg x10 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press, all delt raises, deads and db rows.
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Back squats 170, 180, 180, 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x8x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x10 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, ez bar curls, hammer curls and shrugs
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Eddy I don't know who you are, I don't know where you came from. But jeez do I admire your dedication, and consistency. Keep on keeping on my friend.
-Laramie-
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Laramie have started and stopped over the years. Every time I stop I fall apart. I have hyper mobility, hip displcia and dodgy issues with muscles over tightening. The muscle being tight from working out holds the joints together and having a decant amount of hip muscles is apparently according to the chiro the only reason I haven't dislocated them. Strong back muscles stop the bulging disk in my back from getting pressure applied. As the chiro keeps telling me I will be going till I'm dead or I'm going to have issues.
That said tonights workout
Upped last rep on deads and weight for delt raises
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 50 kg x10 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press and db rows.
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Upped weight for last set of squats.
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x8x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x10 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on straight leg deads, leg extensions, dips, pushdowns, ez bar curls, hammer curls and shrugs
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Split workout this week. Today was
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Made reps on incline and decline press
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Rest of split workout
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 50 kg x10 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on deads and db rows
-
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x8x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x10 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, ez bar curls, hammer curls, incline curls and shrugs
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Changed order for delt raises
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 50 kg x10 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press, deads and db rows
-
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x8x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x10 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, ez bar curls, hammer curls, incline curls and shrugs
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Mondays workout
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 50 kg x10 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press, deads and db rows
-
Upped reps for shrugs
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x8x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, skull crushers, pushdowns, ez bar curls, hammer curls, incline curls
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Upped weight and dropped reps for db rows
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press and deads
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Last night's workout
Upped weight and dropped reps for skull crushers and upped reps for ez bar curls
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, skull crushers, pushdowns, hammer curls, incline curls
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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press, deads and db rows
-
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, skull crushers, pushdowns, hammer curls, incline curls
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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press and deads and db rows
-
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, skull crushers, pushdowns, hammer curls, incline curls
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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press and deads and db rows
-
Upped reps for skull crushers
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x8 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, hammer curls, incline curls
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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press and deads and db rows
-
Upped reps for incline curls
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, hammer curls, incline curls
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Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press and deads and db rows
-
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, hammer curls, incline curls
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Mondays workout
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 37.5kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press and deads and db rows
-
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, hammer curls, incline curls
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High intensity barbell deadlifts. 5 sets of five at 315 pounds.
-
Upped weight for decline press
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press and deads and db rows
-
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 180kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, ez bar curls, hammer curls, incline curls
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Had to drop deadlifts as right hip leg and knee giving me grief. Got chiro appointment tomorrow so can hopefully get it sorted out.
Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min
Made reps on incline and decline press and db rows
