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Last night's workout
Back squats 60x3, 80x2 100x1 120x1 x10 @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
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Bench press
Flat 115kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x10 x4
Seated front lat raise 12.5kg x10 x4 @1min
@1min
Seated side raise 12.5kg x10 x4 @1min
Barbell shrugs 100kg x12 x4 @1min
Made reps on flat and incline presses and flyes
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Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 35kg x10 x4 @1min
Seated cable rows 80kg x12 x5 @1min
Wide grip pull down 75kg x10 x4 @2min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Made reps on both sets of rows
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Back squats 60x3, 80x2 100x1 120x1 x10 @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
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Bench press
Flat 115kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x10 x4
Seated front lat raise 12.5kg x10 x4 @1min
@1min
Seated side raise 12.5kg x10 x4 @1min
Barbell shrugs 100kg x12 x4 @1min
Made reps on flat and incline presses and flyes, shoulder presses
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Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 35kg x10 x4 @1min
Seated cable rows 80kg x12 x5 @1min
Wide grip pull down 75kg x10 x4 @2min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Made reps on both sets of rows
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Back squats 60x3, 80x2 100x1 120x1 x10 @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
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Upped weight for flat presses
Bench press
Flat 120kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min
Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x10 x4
Seated front lat raise 12.5kg x10 x4 @1min
@1min
Seated side raise 12.5kg x10 x4 @1min
Barbell shrugs 100kg x12 x4 @1min
Made reps on incline and decline presses and flyes, shoulder presses, front and side raises
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Upped reps for bench rows
Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 35kg x12 x4 @1min
Seated cable rows 80kg x12 x5 @1min
Wide grip pull down 75kg x10 x4 @2min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Made reps on both sets of rows
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Upped weight for squat sets
Back squats 60x1, 80x1 100x3 120x2 x10 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 20kg x10 x5 @1min
Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min
Made reps on all legs, dips, hammer curls and incline curls