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Played with weight for squats to favor heavier set. Added extra set for straight leg deads
Back squats 60x1, 90x1, 120x1, 130x2, 140x2 x10 @2min
Straight leg deads 60kg x10 x5 @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 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl
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Upped reps for raises
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 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min
Barbell shrugs 120kg x12 x5 @1min
Made reps on all presses and flyes and shrugs
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Wednesday's workout
Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 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 pull ups and cable rows
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Played with weight for squats to favor heavier set. Upped weight for straight leg deads
Back squats 70x1, 100 x1, 130x1, 140x4 x10 @2min
Straight leg deads 70kg x10 x5 @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 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl
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Upped reps for flat presses, flyes and upped weight for shrugs
Bench press
Flat 120kg x 12 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min
Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min
Barbell shrugs 140kg x12 x5 @1min
Made reps on incline and decline press
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Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 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 pull ups and cable rows
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Last night's workout
Upped weight for straight leg deads
Back squats 70x1, 100 x1, 130x1, 140x4 x10 @2min
Straight leg deads 80kg 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 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl
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Bench press
Flat 120kg x 12 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min
Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min
Barbell shrugs 140kg x12 x5 @1min
Made reps on incline and decline press
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Finally got the go ahead from the chiro to start deads again just light to start and slowly work up
Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 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
Deadlifts 60kg x5 x4 @1min
Made reps on pull ups and cable rows and deads
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Upped weight for squats and reps for hammer curls
Back squats 70x1, 100 x1, 130x1, 145x4 x10 @2min
Straight leg deads 80kg 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 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min
Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x12 x4 @1min
Incline curls 20kg x10 x4 @1min
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl