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Back squats 180, 190, 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 90kgs x 10 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 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Made reps on squats and dips for the second week. Made reps on hammer curls for the third week
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Cut my left pointer finger at work last Wednesday requiring stitches so static holds and finger curls skipped
Db bench press 40, 45, 50, 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)
Skipped due to finger
Static barbell holds 200kg for 10 sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec
Made reps on flat press for the second week.
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Wednesday's workout
Dead lift 170, 180, 190, 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 75kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on deads again this week and the extra rep on last set to help make a little easier before moving on.
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Upped weight for hammer curls
Back squats 180, 190, 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 90kgs x 10 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 dips for the third week.
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Upped weight for flat presses
Db bench press 42.5, 47.5, 52.5, 57.5kg ×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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42+ miles on the bicycle yesterday following a good 30+ miles from the day prior. Ouch; the severe soreness forces “old man noises” out of me. I wonder if I’ll get back on the saddle today or take a day’s rest.
Oh, and technically speaking, riding a bicycle brings fun, fitness, meditation, etc. All that makes bicycling not so much of a workout for me in the traditional “I hate doing this” mindset. ;)
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Upped weight for deads
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 75kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
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Upped weight for squats and dips
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 10 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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Db bench press 42.5, 47.5, 52.5, 57.5kg ×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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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 75kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating