Tuesday night after chiro
Warm up
Dead lift 180kg x7 x 4 @2min.
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Tuesday night after chiro
Warm up
Dead lift 180kg x7 x 4 @2min.
Had to drop straight leg deads as right knee was playing up again. Back to chiro tomorrow arvo
Back squats 180kg x4 x10 @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, leg extensions, dips, pushdowns, ez bar curls, hammer curls, incline curls
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
Had to drop deads as left leg is playing up
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 and db rows
Dropped weight and upped reps for leg curls to take some pressure off back and legs and for...
Changed up the rep speed for leg extensions, leg curls and all arm exercises to slow down, increase time under tension and keep it harder now the weights are generally at a point I dont want to go heavier. So
Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 and pushdowns. With slower reps didn't make reps anymore on bits but was nice and challenging.
Started to slow reps for chest and shoulders. Back done at normal speed
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 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 25kg 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, dips and pushdowns
Had to drop deads as left hip is playing up now.
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 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 25kg 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, dips and pushdowns
Last night's workout
Changed up deads. Will see if less reps although higher weight helps with hips. Moving to 1 rep max style
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
Deadlifts 100 x 4, 130 x 3, 160 x 3, 180 x 2, 200 x 1 220 x1, 230 was failure
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 db rows. Deads seemed to be less stressful although lifted 40kg more than normal.
Since I have been given the go ahead to up the weights to where I was started to pyramid on squats and increased weight on straight leg deads
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 dips and pushdowns
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
Deadlifts 100 x 4, 130 x 3, 160 x 3, 180 x 2, 200 x 1 220 x1, 225kg x1
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 db rows. Deads saw me lift equal to my pb from last time I tried 1 rep max about 10yrs ago. Happy this middle aged man can still keep up with my younger self. Now to beat him.
Fridays workout
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 dips and pushdowns
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
Deadlifts 100 x 4, 130 x 3, 160 x 3, 180 x 2, 200 x 1 220 x1, 225kg x1
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 db rows. Deads went poorly tonight with failure at 200. Oh well tey again next week
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 dips and pushdowns
Attachment 347913
You know this guy ?
The Beast, Eddie Hall. Seen his stuff on Facebook
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
Deadlifts 100 x 4, 130 x 3, 160 x 3, 180 x 2, 200 x 1 220 x1, 225kg x1
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 db rows. Deads went better tonight with making 220 and failure at 225.
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 dips and pushdowns
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
Deadlifts 100 x 4, 130 x 3, 160 x 3, 180 x 2, 200 x 1 220 x1, 225kg x1
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 db rows. Deads was same making 220 and failure at 225.
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 dips and pushdowns
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
Deadlifts 100 x 4, 130 x 3, 160 x 3, 180 x 2, 200 x 1 220 x1, 225kg x1
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 db rows. Deads was same making 220 and failure at 225.
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 dips and pushdowns
Wasn't really feeling this deadlift routine so went back to sets and reps but pyramid to higher weight. Stated at 5 reps but made reps without pause or to much struggle so will up to 7 reps next week
Default
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
Deadlifts 170, 180, 190, 200kg x5 @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 deads and db rows.
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 dips, pushdowns and hammer curls
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
Deadlifts 170, 180, 190, 200kg x7 @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 db rows.
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 dips, pushdowns and hammer curls
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
Deadlifts 170, 180, 190, 200kg x7 @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 db rows.
Last night's workout
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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, dips, pushdowns and hammer curls
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
Deadlifts 170, 180, 190, 200kg x7 @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 70kg x10 x4 @1min
Made reps on db rows and pull downs
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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, leg extensions, dips, pushdowns and hammer curls
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
Deadlifts 170, 180, 190, 200kg x7 @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 70kg x10 x4 @1min
Made reps on db rows and pull downs
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 and shrugs
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
Deadlifts 170, 180, 190, 200kg x7 @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 70kg x10 x4 @1min
Made reps on db rows and pull downs
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 and shrugs
Last night's workout
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
Deadlifts 170, 180, 190, 200kg x7 @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 70kg x10 x4 @1min
Made reps on db rows and pull downs
Back squats 170, 180, 190, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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, leg curls, dips, pushdowns, ez bar curls, hammer curls and shrugs
Last night's workout
Upped weight for pulldowns
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
Deadlifts 170, 180, 190, 200kg x7 @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 75kg x8 x4 @1min
Made reps on db rows
Upped weight for squats
Back squats 180, 190, 200, 200kg x4 x10 @2min
Straight leg deads 140kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg 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 straight leg deads, leg extensions, leg curls, dips, pushdowns, ez bar curls, hammer curls and shrugs