190lbs this morning.
2
Hopefully the pictures show some improvement! Lost another 2lbs & worked hard 
21 days to go until photoshoot.
Chest/Triceps:
A) Pin Press (2 inches above chest) - 45kg per side for 3 reps
B) Flat BB Bench Press - 45kg per side for 3 reps, 47.5kg per side for 1 rep
32.5kg per side for 1 rest-pause set of 11,6,4 reps
C1) DB Flye - 10kg’s for 7-8 reps
C2) DB Flye (down) + Press (up) - same weight, max reps
C3) DB Press - same weight, max reps
D1) Decline BB Bench Press (close grip, elbows out) - 15kg per side for 8-10 reps
D2) Decline BB Bench Press (wide grip) - same weight, max reps
D3) Decline BB Bench Press (medium grip) - same weight, max reps
E1) Tricep Rope Pushdown (pulling apart) - 30lbs for 11-12 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Reverse Grip Pushdown - same weight, max reps
E5) Normal Grip Pushdown - same weight, max reps
Also did a small amount of upper body conditioning after all that using a complex:
5kg per side for 3 rounds (75 secs rest in between)
Upright Row - 8 reps
Bent Over Row - 12 reps
Hang Clean - 6 reps
Military Press - 6 reps
Push Press - 6 reps
Legs:
A) Back Squat - 60kg per side for 2 reps
37.5kg per side for 12 reps
B) Close Stance Leg Press - 2 plates + 15kg 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 10,6,4 reps
Back:
A) Straight Arm Pulldown (2 sec hold) - 90lbs for 10 reps
B1) Straight Arm Rope Pulldown - 60lbs for 10 reps
B2) Kneeling Rope Lat Pulldown (2 sec hold) - 110lbs for 12 reps
B3) Kneeling Rope Row to Torso - same weight, max reps
C) Rack Chins - 10 reps
D1) Scarecrows (2 sec squeeze) - 10lbs for 16 reps
D2) Band Pull-aparts - Maximum reps
E) Seated Row - 145lbs for 1 rest-pause set of 11,7,5 reps
F) Snatch-grip High Pull - 25kg each side for 3 reps
Upper Chest:
A) Incline Cable Flye (bench between cable station) - 30lbs for 9-12 reps
B) Incline BB Bench Press - 32.5kg per side for 5 reps
C) Incline DB Press - 24kg’s for 8-10 reps + dropset to 12kg’s
D1) Machine Single-arm Chest Press - 90lbs for 10-12 reps each side
D2) Machine Chest Press - same weight, max reps
D3) Press Ups - Maximum reps
Shoulders:
A1) Seated Reverse Grip Shoulder Press - 11.25kg per side for 8 reps
12.5kg per side for 1 rest-pause set of 9,6,5 reps
A2) Meadows 6-Ways - 3kg’s for 8-10 reps
B) Seated Top Half BB Pin Press - 2 plates + 2.5kg per side for 3 reps
C1) Standing DB Partial Lateral Raise - 20kg’s for 18-20 reps
C2) Standing DB Lateral Raise - 5kg’s for 6-8 reps
C3) Standing DB Lateral Raise Above Head - 3kg’s for maximum reps
D1) Behind Back Cable Lateral Raise - 10lbs for 18 reps
D2) Cable Front Raise - same weight, max reps
Finished with 3 rounds conditioning:
Burpee + Pull Up - 10 reps
Gironda Dip - 10 reps
Reverse Crunch - 10 reps
Back:
A) Dumbell Pullover (2 sec stretch) - 22kg for 10 reps
B) Partial Chin Ups (bottom 1/2 of movement only) - 10 reps
C) Seated Single-arm Row - 170lbs for 13 reps
D) Snatch-grip High Pull - 23.75kg per side for 5 reps
E) Dead Stop BB Bent Over Row - 30kg per side for 8 reps
F1) Scarecrows (2 sec squeeze) - 10lbs for 20 reps
F2) Band Pull-aparts (2 sec squeeze) - Maximum reps
- Biceps then 2 rounds conditioning:
Burpee + Pull Up - 10 reps
Gironda Dip - 10 reps
Reverse Crunch - 10 reps
I don’t think i’ll make it in time.
Starting to feel it now. Strength went down on Squats/Presses but Hamstrings & Lunges felt good so it’s not all doom & gloom.
Legs:
A) Back Squat - 57.5kg per side for 2 reps
Followed immediately by 2 plates per side for 9 reps, then 1 plate per side for 12 reps
B) Close Stance Leg Press - 2 plates + 15kg per side for 9 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 10,7,5 reps
Forgot about Chest yesterday:
A) Flat BB Bench Press - 45kg per side for 3 reps, 47.5kg per side for 1 rep
35kg per side for 1 rest-pause set of 9,5,3 reps
B) Hammer Strength Chest Press - 50kg per side for 6 reps
C1) DB Flye - 7.5kg’s for 8-12 reps
C2) DB Flye (down) + Press (up) - same weight, max reps
C3) DB Press - same weight, max reps
D1) Decline BB Bench Press (close grip, elbows out) - 17.5kg per side for 7-8 reps
D2) Decline BB Bench Press (wide grip) - same weight, max reps
D3) Decline BB Bench Press (medium grip) - same weight, max reps
E1) Pec Dec - 30lbs for 8 reps
E2) Gironda Dip - Maximum reps
E3) Press Ups - Maximum reps
Photos taking place in a Brick Lane studio, London from 9am-1pm a week on Saturday. Could’ve been leaner but nothing I can do about it now. Jakes on me there’s going to be a make-up artist there doing ‘abs etching’ anyway. Should’ve just eaten pizza the whole way through.
As soon as it’s over we’ve got steak lunch booked, followed by Man Of Steel, then drinks/dinner & finally a strip club ifyouknowwhatimean.jpg
Can’t wait.
Back:
A) Straight Arm Pulldown (2 sec hold) - 90lbs for 11 reps
B1) Straight Arm Rope Pulldown - 70lbs for 8-10 reps
B2) Kneeling Rope Lat Pulldown (2 sec hold) - 110lbs for 9-11 reps
B3) Kneeling Rope Row to Torso - same weight, max reps
C) Rack Chins - 8-9 reps
D1) Meadows Hang & Swings - 18kg’s for 50 reps
D2) Meadows Hang & Swings - 9kg’s for 30 reps
D3) Chest Supported Rear Delt Flye - 3kg’s for 10 reps
E) Seated Row - 160lbs for 1 rest-pause set of 11,7,5 reps
F) Snatch-grip High Pull - 25kg each side for 3 reps
- Biceps at the end
Back update
Upper Chest:
A) Incline Cable Flye (bench between cable station) - 30lbs for 10-12 reps
B) Incline Pin Press (2 inches above chest) - 2 plates per side for 3 reps
C) Incline BB Bench Press - 32.5kg per side for 5 reps
D) Incline DB Press - 24kg’s for 9-10 reps + dropset to 12kg’s
E1) Machine Single-arm Chest Press - 95lbs for 11-12 reps each side
E2) Machine Chest Press - same weight, max reps
E3) Press Ups - Maximum reps
3 rounds conditioning:
Burpee + Pull Up - 10 reps
Gironda Dip - 10 reps
Reverse Crunch - 10 reps
Legs:
A) Back Squat - 2 plates per side for 8 reps
B) Single Leg Press - 200lbs for 13 reps each leg
C) Seated Leg Curl - 130lbs for 8 reps + dropset down to 50lbs
D) Leg Extension - 70lbs for 30 reps (10 reps toes out, 10 reps toes straight, 10 reps toes pointing in)
Mid-week squat strength went down just like Sunday. Final leg day will be this Sunday as normal and then planning on doing mainly upper body ‘pump’ training Mon-Fri next week and leaving out the ‘heavy’ (lol) stuff.
Shoulders:
A1) Seated Reverse Grip Shoulder Press - 11.25kg per side for 8 reps
12.5kg per side for 1 rest-pause set of 9,6,5 reps
A2) Meadows 6-Ways - 3kg’s for 8-10 reps
B) Seated Top Half BB Pin Press - 2 plates + 2.5kg per side for 5 reps
C1) Standing DB Partial Lateral Raise - 20kg’s for 22 reps
C2) Standing DB Lateral Raise - 5kg’s for 6-8 reps
C3) Standing DB Lateral Raise Above Head - 3kg’s for maximum reps
D1) Behind Back Cable Lateral Raise - 10lbs for 20 reps
D2) Cable Front Raise - same weight, max reps
Finished with 3 rounds conditioning:
Burpee + Pull Up - 10 reps
Gironda Dip - 10 reps
Reverse Crunch - 10 reps
Almost exact same numbers from last week apart from a couple of rep increases, so nothing too exciting.
So…are you pondering what i’m pondering…?
Back:
A) Dumbell Pullover (2 sec stretch) - 22kg for 8 reps
B) Partial Chin Ups (bottom 1/2 of movement only) - 10 reps
C) Seated Single-arm Row - 175lbs for 11 reps
D) Snatch-grip High Pull - 25kg per side for 3 reps
E) Dead Stop BB Bent Over Row - 30kg per side for 10 reps
F1) Scarecrows (2 sec squeeze) - 10lbs for 20 reps
F2) Band Pull-aparts (2 sec squeeze) - Maximum reps
- 3 Biceps exercises just for a pump at the end.
Chest/Triceps:
A) Flat BB Bench Press - 45kg per side for 3 reps, 47.5kg per side for 2 reps
35kg per side for 1 rest-pause set of 8,4,2 reps
B) Hammer Strength Chest Press - 50kg per side for 7 reps
C1) DB Flye - 10kg’s for 8 reps
C2) DB Flye (down) + Press (up) - same weight, max reps
C3) DB Press - same weight, max reps
D1) Decline BB Bench Press (close grip, elbows out) - 17.5kg 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
E1) Pec Dec - 30lbs for 9 reps
E2) Gironda Dip - Maximum reps
E3) Press Ups - Maximum reps
F1) Tricep Rope Pushdown (pulling apart) - 30lbs for 12-15 reps
F2) Rope Pushdown (keeping together) - same weight, max reps
F3) Rope Overhead Extension - same weight, max reps
F4) Reverse Grip Pushdown - same weight, max reps
F5) Normal Grip Pushdown - same weight, max reps
Not bad, but not great either. Gained a rep on Flat Bench, but lost a rep on each of my rest-pause sets. Pic incoming.
7 days to go.