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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, 100kg 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 180, 190, 200, 200kg x5 @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 x8 x4
Made reps on flat and incline press, flyes. Deads went poorly as back right hip and leg have been sore for a few days.
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Friday's workout
Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg 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
Made reps on squats, straight leg deads, leg extensions, leg curls, dips, skull crushers, pushdowns, ez bar curls, hammer curls and incline curls and shrugs
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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, 100kg 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 180, 190, 200, 200kg x5 @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 x8 x4
Made reps on all press, flyes, shoulder press, deads and db rows
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Upped reps for leg curls
Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 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
Made reps on squats, straight leg deads, leg extensions, dips, skull crushers, pushdowns, ez bar curls, hammer curls and incline curls and shrugs
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Upped weight for db rows
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, 100kg 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 180, 190, 200, 200kg x5 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 100kg x8 x3 @1min
Bench bent over db rows 60kg x8 x4 @1min
Wide grip pull down 75kg x8 x4
Made reps on all press, flyes, shoulder press and deads
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Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 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
Had to drop squats and straight leg deads as hip was no good. Made reps on leg extensions, dips, skull crushers, pushdowns, ez bar curls, hammer curls and incline curls and shrugs
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Back and hips are still playing up. Had to drop deads, barbell rows, db rows
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, 100kg 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 180, 190, 200, 200kg x5 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 100kg x8 x3 @1min
Bench bent over db rows 60kg x8 x4 @1min
Wide grip pull down 75kg x8 x4
Made reps on all press, flyes, shoulder press
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Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 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
Made reps on squats, straight leg deads, leg extensions, dips, skull crushers, pushdowns, ez bar curls, hammer curls and incline curls and shrugs
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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, 100kg 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 180, 190, 200, 200kg x5 @2min
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 100kg x8 x3 @1min
Bench bent over db rows 60kg x8 x4 @1min
Wide grip pull down 75kg x8 x4
Back is playing up so dropped deads and barbell rows.
Made reps on all press, flyes, shoulder press
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Did a make-up session for Deadlifts
Deadlifts 180, 190, 200, 200kg x5 @2min
Made reps