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Had to drop arms and shrugs. Chiro said should be good for Monday though. So just legs today.
Back squats 200kg x8 x4 @2min
Straight leg deads 150kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 x5 @1min
Made reps on squats, straight leg deads, leg extensions
Upped weight for last set of deads
Db bench press 45, 50, 55, 57.5 ×8 @ 2min
Db incline press 47.5kg 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 200kgx5 x4 @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 flyes and shoulder press and deads
Back squats 200kg x8 x4 @2min
Straight leg deads 150kg 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 50kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 60kg x10 x4
Hammer curls 25kg x12 x4 @1min
Incline curls 20kg x12 x4 @1min
Barbell shrugs 200kg x12 x5 @1min
Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and shrugs
Upped reps for first set of deads
Db bench press 45, 50, 55, 57.5 ×8 @ 2min
Db incline press 47.5kg 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 200x7x 1, 200kgx5 x3 @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 flyes and shoulder press and deads
Upped reps for squats
Back squats 200kg x10 x4 @2min
Straight leg deads 150kg 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 50kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 60kg x10 x4
Hammer curls 25kg x12 x4 @1min
Incline curls 20kg x12 x4 @1min
Barbell shrugs 200kg x12 x5 @1min
Made reps straight leg deads, leg extensions, dips, pushdowns and shrugs
Upped reps for second set of deads and reps for shoulder press
Db bench press 45, 50, 55, 57.5 ×8 @ 2min
Db incline press 47.5kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 100kg x10 @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 200x7x 2, 200kgx5 x2 @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 flyes
Back squats 200kg x10 x4 @2min
Straight leg deads 150kg 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 50kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 60kg x10 x4
Hammer curls 25kg x12 x4 @1min
Incline curls 20kg x12 x4 @1min
Barbell shrugs 200kg x12 x5 @1min
Made reps straight leg deads, leg extensions, dips, pushdowns, hammer curls and shrugs
Mondays workout
Db bench press 45, 50, 55, 57.5 ?—8 @ 2min
Db incline press 47.5kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 100kg x10 @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 200x7x 2, 200kgx5 x2 @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 flyes
Back squats 200kg x10 x4 @2min
Straight leg deads 150kg 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 50kg x8 x4 @1min
Pushdowns 75 x 12 x5 @1min
Ez bar curls 60kg x10 x4
Hammer curls 25kg x12 x4 @1min
Incline curls 20kg x12 x4 @1min
Barbell shrugs 200kg x12 x5 @1min
Made reps leg extensions, dips, pushdowns, hammer curls and shrugs
Db bench press 45, 50, 55, 57.5 ?—8 @ 2min
Db incline press 47.5kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min
Seated shoulder press 85, 90, 95, 100kg x10 @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 200x7x 2, 200kgx5 x2 @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 flyes. Deads went to poop. Really flat today just didn't have enough steam to get it done.