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Last night's workout
Upped reps for db rows
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 x10 x4 @1min
Wide grip pull down 75kg x8 x4 @1min
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Missed posting Fridays workout
Upped weight for shrugs
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 200kg 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 and hammer curls
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Upped reps for db rows
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 x10 x4 @1min
Wide grip pull down 75kg x8 x4 @1min
Tweaked my left hip/back during deads so had to drop barbell rows
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Had to drop leg work as hip is still not good
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 200kg x12 x5 @1min
Made reps on dips, pushdowns, ez bar curls and hammer curls
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Hips still dodgy so had to drop deadlift
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
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x10 x4 @1min
Wide grip pull down 75kg x8 x4 @1min
Made reps on incline press and side raises
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Had to drop straight leg deads. Did some squats but stopped ahort so not to push it. Rest as normal
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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls and hammer curls
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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 x10 x4 @1min
Wide grip pull down 75kg x8 x4 @1min
Introduced deadlift again. Did warm up pyramid and to 180kg sets before starting to stress it so stopped there. Made reps on incline press and side raises
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Back squats 170, 180, 190, 200kg x4 x10 @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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Had to drop straight leg deads as not there yet.
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls and hammer curls
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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 x10 x4 @1min
Wide grip pull down 75kg x8 x4 @1min
Went better with deadlift did warm up pyramid and to 190kg sets before starting to stress it so stopped there. Made reps on incline press, side raises and pulldowns
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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 x10 x4 @1min
Wide grip pull down 75kg x8 x4 @1miin
Better again with deadlift did warm up pyramid and to 200kg sets before failing. Made reps on incline press, side raises and pulldowns
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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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls and hammer curls
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Right shoulder was playing up on some movements so has to stop mid flyes, shoulder press and side raises.
Default
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 x10 x4 @1min
Wide grip pull down 75kg x8 x4 @1miin
Made reps on incline press
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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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Had to drop straight leg deads as hip iz playing up.
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls and hammer curls
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Not really exercise but definitely a workout.
Walked 21miles round Edinburgh for charity today.
Our oldest and her friend wanted to to do it, but were a bit funny doing it themselves, so I offered to buddy along with them.
In some ways one regrets that decision. My legs hurt my already sore foot is punishing me, and now am walking a bit funny. But I got over the line.
Geek
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Right shoulder was playing up on some movements so has to stop shoulder press and side raises. Right hip today too so stopped during warm up for deads. Have chiro tomorrow arvo so hopefully can get sorted and back to it fully for Friday.
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 x10 x4 @1min
Wide grip pull down 75kg x8 x4 @1miin
Made reps on incline press and pulldowns
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Forgot Friday's workout
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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls and hammer curls
Today'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 x10 x4 @1min
Wide grip pull down 75kg x8 x4 @1miin
Made reps on incline press and pulldowns. Had stop during shoulder press and side raises as shoulder still playing up
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Forgot Friday's workout again.
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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls and hammer curls
Today's workout. Upped reps 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 x10 x4 @1min
Wide grip pull down 75kg x10 x4 @1miin
Made reps on incline press and pulldowns.
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Forgot Friday's workout again.
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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls and hammer curls
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 x10 x4 @1min
Wide grip pull down 75kg x10 x4 @1miin
Made reps on incline press. Has to stop mid pulldowns as shoulder wasn't right. Had scan now a d bursar and tendon issue. Need an injection done with ultrasound into bursar but need timeto sort
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Was no Friday workout. Had injection to shoulder in bursa under ultrasound so could do too much. Went well tonight so a good sign.
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 x10 x4 @1min
Wide grip pull down 75kg x10 x4 @1miin
Made reps on incline press.
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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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls and hammer curls 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 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 x10 x4 @1min
Wide grip pull down 75kg x10 x4 @1miin
Made reps on incline press.
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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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls and hammer 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 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 x10 x4 @1min
Wide grip pull down 75kg x10 x4 @1miin
Made reps on incline press.
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Last night's workout
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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Work out went poorly. Something in right hip pulled. Had to stop squats and skip straight leg deads. Did leg extensions and leg curls. Dips was fine but Skull crushers elbow hurt. Pushdowns was fine but ez bar curls hurt hip as did hammer curls. Gave up at that point.
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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 x10 x4 @1min
Wide grip pull down 75kg x10 x4 @1miin
Made reps on incline press.
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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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls, hammer curls 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 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 x10 x4 @1min
Wide grip pull down 75kg x10 x4 @1miin
Made reps on incline press.
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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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls, hammer curls 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 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 x10 x4 @1min
Wide grip pull down 75kg x10 x4 @1miin
Made reps on incline press.
Dropped db rows and pulldowns as something was pulling in right tricep.
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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 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls, hammer curls and shrugs
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Changed up a bit to increase weight and decrease reps for chest
Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 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 x10 x4 @1min
Wide grip pull down 75kg x10 x4 @1miin
Dropped barbarll rows db rows and pulldowns as something was pulling in groin
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Changed up a couple exercises to drop reps and upped weight
Back squats 180, 190, 200, 200kg x4 x8 @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 47.5kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 57.5kg x8 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, leg curls, dips, pushdowns, ez bar curls, hammer curls and shrugs
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Changed up a bit to increase weight and decrease reps for some of shoulders and back
Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 20kg x8 x4 @1min
Front lat raise 20kg x8 x4 @1min
Side raise 20kg x8 x4 @1min
Deadlifts 170, 180, 190, 200kg x7 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 100kg x8 x3 @1min
Bench bent over db rows 55kg x10 x4 @1min
Wide grip pull down 75kg x10 x4
Made reps on flat and incline press and flyes
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Back squats 180, 190, 200, 200kg x4 x8 @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 47.5kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 57.5kg x8 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Made reps on leg extensions, straight leg deads, dips, pushdowns, ez bar curls, hammer curls and shrugs
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Had to drop deads and db rows. Took a chuck out of the bottom of my palm near the wrist at work. These 2 were ones couldn't work around. May try pick up later if its healing ok.
Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 20kg x8 x4 @1min
Front lat raise 20kg x8 x4 @1min
Side raise 20kg x8 x4 @1min
Deadlifts 170, 180, 190, 200kg x7 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 100kg x8 x3 @1min
Bench bent over db rows 55kg x10 x4 @1min
Wide grip pull down 75kg x10 x4
Made reps on flat and incline press and shoulder press
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Back squats 180, 190, 200, 200kg x4 x8 @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 47.5kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 57.5kg x8 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Dropped shrugs as sore on palm started to open up and want it ok for deads on Monday.
Made reps on leg extensions, straight leg deads, dips, pushdowns, ez bar curls, hammer curls
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Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 20kg x8 x4 @1min
Front lat raise 20kg x8 x4 @1min
Side raise 20kg x8 x4 @1min
Deadlifts 170, 180, 190, 200kg x7 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 100kg x8 x3 @1min
Bench bent over db rows 55kg x10 x4 @1min
Wide grip pull down 75kg x10 x4
Made reps on flat and incline press, flyes and shoulder press. Deads went poorly but expecting to after missing a week.
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Back squats 180, 190, 200, 200kg x4 x8 @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 47.5kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 57.5kg x8 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 200kg x12 x5 @1min
Single leg calf raises with 25kg db x10 x4 continuously switching
Dropped shrugs as sore on palm started to open up and want it ok for deads on Monday.
Made reps on leg extensions, straight leg deads, dips, skull crushers, pushdowns, ez bar curls, hammer curls
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Well done it again. No2 phillips head drill bit into my left pointer finger. Made most of the back stuff hard as cant grip for pulling.
Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 20kg x8 x4 @1min
Front lat raise 20kg x8 x4 @1min
Side raise 20kg x8 x4 @1min
Deadlifts 170, 180, 190, 200kg x7 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 100kg x8 x3 @1min
Bench bent over db rows 55kg x10 x4 @1min
Wide grip pull down 75kg x10 x4
Made reps on flat and incline press, flyes and shoulder press. Deads went poorly and rest of back went the same.
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Back squats 180, 190, 200, 200kg x4 x8 @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 47.5kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 57.5kg x8 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Shrugs 200kg x12 x5 @1min
Made reps on squats, leg extensions, straight leg deads, dips, skull crushers, pushdowns, ez bar curls, hammer curls and shrugs
