Legs:
A) Leg Extension (2 sec hold at top) - 165lbs for 10 reps
B) Leg Extension (double contraction at top) - 145lbs for 9 reps
C) Leg Extension (5 sec up, 5 sec down) - 85lbs for 6 reps
D) Walking Lunge - 20kg’s for 10 strides per leg
E1) Close Stance Leg Press - 360lbs for 15 reps
E2) Bodyweight Squat - max reps
F) Seated Leg Curl (rest-pause) - 140lbs for 11,6,4 reps
Not the greatest couple of days. Didn’t make any notes either so this is from memory. There probably won’t be a photo this week either as i’m getting smashed (not the good kind).tomorrow night.
Back:
A) Close Grip Pulldown (2 sec stretch) - 90lbs for 9 reps
B) Underhand Grip Pulldown (2 sec squeeze) - 70lbs for 8 reps
C) Straight Arm Pulldown - 40lbs for 16 reps
D) Rack Pull - 70kg per side for 3 reps
Shoulders/Arms:
A1) Seated Reverse Grip Shoulder Press - 8.75kg per side for 8 reps
10kg per side for 1 rest-pause set of 9,5,4 reps
A2) Meadows 6-Ways - 3kg’s for 10 reps
B1) Scarecrows (2 sec squeeze) - 10lbs for 12 reps
B2) Band Rear Delt Flye - Maximum reps
C) Seated Top Half BB Pin Press - 2 plates + 2.5kg per side for 3 reps
D1) Rope Tricep Pushdown - 70lbs for 13 reps
D2) Rope Hammer Curls - 70lbs for 12 reps
E1) Fat Bar Tricep Pushdown - 70lbs for 15 reps
E2) Fat Bar Cable Curl - 40lbs for 13 reps
F1) PJR Pullover - 5kg per side for 11 reps
F2) DB Hammer Curls - 12kg’s for 10 reps per side
Pathetic.
GET IT TOGETHER SOCKNOSE!
Conditioning:
Circuit A: 4x8
A1) Heels Elevated Front Squat - 1 plate per side for 8 reps
A2) Dumbell Push Press - 16kg’s for 8 reps
A3) Neutral Grip Chin Ups - 7 reps
A4) Star Jumps - 30 seconds
Circuit B: 10x3
B1) Pull Up - 3 reps
B2) Weighted Gironda Dip - 17.5kg for 3 reps
B3) Deadlift - 52.5kg per side for 3 reps
B4) Star Jumps - 30 seconds
Back today:
A) Straight Arm Pulldown - 70lbs for 15-18 reps
B) Rack Chins (DC style) - Bodyweight for 8 reps
C1) Face Pull to Eyes - 40lbs for 12-14 reps
C2) Face Pull to Neck - same weight, max reps
C3) Face Pull to Chest - same weight, max reps
D) Rack Pull (knee height) - 3 plates + 5kg per side for 5 reps
E1) Scarecrows (2 sec squeeze) - 10lbs for 12-15 reps
E2) Band Rear Delt Flye - Maximum reps
Upper Chest/Shoulders:
A1) Incline Cable Flye (bench between cable station) - 20lbs for 10-12 reps
A2) Band Rear Delt Flye - Maximum reps
B1) Incline Dumbell Press - 18kg’s for 15-18 reps + dropset to 10kg’s
B2) Standing Dumbell Lateral Raise - 5kg’s for 12-18 reps
C) Incline BB Press - 22.5kg per side for 7-10 reps
D1) Press Ups - Maximum reps
D2) Cable 1-arm Lateral Raise - 10lbs for 14-16 reps
Abs looking a bit blurry but in a good way. Not long to go! I can feel it!
Shoulders/Arms:
A1) Seated Reverse Grip Shoulder Press - 10kg per side for 8 reps
10kg per side for 1 rest-pause set of 8,5,4 reps
A2) Meadows 6-Ways - 3kg’s for 8-10 reps
B1) Seated Top Half BB Pin Press - 2 plates per side for 5 reps
B2) Band Rear Delt Flye - Maximum reps
C1) Rope Tricep Pushdown - 70lbs for 13-15 reps
C2) Rope Hammer Curls - 70lbs for 13-15 reps
D1) Fat Bar Tricep Pushdown - 70lbs for 15 reps
D2) Fat Bar Cable Curl - 40lbs for 13-15 reps
E1) PJR Pullover - 5kg per side for 9-11 reps
E2) DB Hammer Curls - 12kg’s for 12 reps per side
Good times. Legs tomorrow.
Today. Didn’t weigh myself though. Crap week of training/eating. Son…
Workouts I haven’t posted from this week:
Legs:
A) Back Squat - 50kg per side for 3 reps
30kg per side for 17 reps
B) Close Stance Leg Press - 3 plates + 10kg per side for 15 reps
C1) Walking Lunge - 20kg’s for 8-9 reps each leg
C2) Bodyweight Squat - Maximum reps
D) Lying Leg Curl - 17.5kg per side for 1 rest-pause set of 9,6,4 reps
Back:
A) Dumbell Pullover (2 sec stretch) - 18kg for 10 reps
B) Partial Chin Ups (bottom 1/2 of movement only) - 8-10 reps
C1) Seated Single-arm Row - 110lbs for 10 reps
C2) Single-arm Kettlebell Row - 28kg for 10 reps
D1) Face Pull to Eyes - 40lbs for 12-14 reps
D2) Face Pull to Neck - same weight, max reps
D3) Face Pull to Chest - same weight, max reps
E) Rack Pull (knee height) - 70kg per side for 3 reps
F1) Meadows Hang & Swing - 16kg’s for 40 reps
F2) Meadows Hang & Swing - 7kg’s for 20 reps
F3) Dumbell Rear Delt Flye - 3kg’s for 10 reps
Chest:
A) Pec Dec - 30lbs for 10-12 reps
B) Flat BB Bench Press - 42.5kg per side for 3 reps, 45kg per side for 1 rep
30kg per side for 1 rest-pause set of 10,7,4 reps
C1) Machine Chest Press (regular grip) - 50lbs for 8-10 reps
C2) Machine Chest Press (neutral grip) - same weight, max reps
C3) Press Ups - Maximum reps
D1) Decline BB Bench Press (close grip, elbows out) - 10kg per side for 10 reps
D2) Decline BB Bench Press (wide grip) - same weight, max reps
D3) Decline BB Bench Press (medium grip) - same weight, max reps
E) Gironda Dips - 3 sets 10,9,8 reps
Upper Chest:
A) Incline Cable Flye (bench between cable station) - 20lbs for 10-12 reps
B) Incline BB Bench Press - 30kg per side for 7 reps
C) Incline DB Press - 20kg’s for 8-10 reps + dropset to 10kg’s
D1) Machine Single-arm Chest Press - 75lbs for 12 reps each side
D2) Machine Chest Press - same weight, max reps
D3) Press Ups - Maximum reps
Back:
A) Dumbell Pullover (2 sec stretch) - 20kg for 8-10 reps
B) Partial Chin Ups (bottom 1/2 of movement only) - 9-10 reps
C) Seated Single-arm Row - 125lbs for 12 reps
D1) Face Pull to Eyes - 40lbs for 13-14 reps
D2) Face Pull to Neck - same weight, max reps
D3) Face Pull to Chest - same weight, max reps
E) Rack Pull (knee height) - 70kg per side for 3 reps
F1) Meadows Hang & Swing - 16kg’s for 50 reps
F2) Meadows Hang & Swing - 8kg’s for 30 reps
F3) Dumbell Rear Delt Flye - 3kg’s for 10 reps
Chest/Triceps:
A) Pec Dec - 30lbs for 11-12 reps
B) Flat BB Bench Press - 45kg per side for 3 reps
32.5kg per side for 1 rest-pause set of 9,5,4 reps
C1) Machine Chest Press (regular grip) - 50lbs for 10 reps
C2) Machine Chest Press (neutral grip) - same weight, max reps
C3) Press Ups - Maximum reps
D1) Decline BB Bench Press (close grip, elbows out) - 12.5kg per side for 8 reps
D2) Decline BB Bench Press (wide grip) - same weight, max reps
D3) Decline BB Bench Press (medium grip) - same weight, max reps
E) PJR’s - 15kg for 11 reps
Didn’t weigh myself again but took pics.
1
3
Legs:
A) Back Squat - 52.5kg per side for 3 reps
32.5kg per side for 16 reps
B) Close Stance Leg Press - 4 plates per side for 13 reps
C1) Walking Lunge - 20kg’s for 10 reps each leg
C2) Bodyweight Squat - Maximum reps
D) Lying Leg Curl - 22.5kg per side for 1 rest-pause set of 11,8,6 reps
Back:
A) Straight Arm Pulldown (2 sec hold) - 90lbs for 10 reps
B) Straight Arm Pulldown (double contraction) - 80lbs for 11 reps
C) Rack Chins - 8 reps
D1) Scarecrows (2 sec squeeze) - 10lbs for 15 reps
D2) Band Pull-aparts (2 sec squeeze) - Maximum reps
E) Seated Row - 135lbs for 1 rest-pause set of 11,8,6 reps
D) Seated Rope Lo-Hi Row - 50lbs for 11-12 reps
Upper Chest:
A) Incline Cable Flye (bench between cable station) - 20lbs for 12 reps
B) Incline BB Bench Press - 32.5kg per side for 6 reps
C) Incline DB Press - 20kg’s for 9-10 reps + dropset to 10kg’s
D1) Machine Single-arm Chest Press - 85lbs for 12 reps each side
D2) Machine Chest Press - same weight, max reps
D3) Press Ups - Maximum reps
Legs:
A) Back Squat - 42.5kg per side for 8 reps
B) Single Leg Press - 180lbs for 13 reps each leg
C) Seated Leg Curl - 130lbs for 8 reps + dropset down to 50lbs
D) Leg Extension - 50lbs for 30 reps (10 reps toes out, 10 reps toes straight, 10 reps toes pointing in)
Photoshoot is now BOOKED for Saturday 6th July! Should probably start training.
