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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 12 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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Changed up bench press as wasn't really getting anywhere. Although dropping end weight slightly with the previous sets increased it adds a little over 100kg to total volume and is more in line with how the other exercises are going.
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
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 70kg x10 x5 @1min
Barbell reverse wrist curls 30kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Made reps on deads again this week just. Right hip is bad today so was really givin it all and had to pause for last 2 reps. Think I put wrong weight for reverse wrist curls as could do heaps so will up to 40 next week
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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 12 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 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
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 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went wrong on deads again this week. On last rep of last set left knee and forearm connected and lost grip. Will see where it leaves me next week.
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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 12 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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Yesterday'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
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 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Went well on deads this week. Only had to pause for last re of the last set so basically back to where I was.
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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 12 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 incline curls for the first week