ashua
1
Upper
- Bench press 6x6-10 (70kg x 6)
- Rows (supinated) 6x6-10 (92.5kg x 10)
- Overhead press 6x6-10 (47.5kg x 7)
- Pull up 6x6-10 (bw+2.5kg x 7)
- Skull crusher 4x8-12 (27.5kg x 10)
- Bicep curl 4x8-12 (35kg x 9)
Lower
- Squat 6x6-10 (85kg x 7)
- Calf raise 6x15-20 (85kg x 17)
- weighted crunches 6x8-12 (15kg x 16)
- Deadlift 1x6-10 (92.5kg x 8)
Text in bracket is my PR.
First set use warmup (60% weight and 5 reps)
Next 2 sets use best weight to progress overload
Next 3 sets use RPT for hypertrophy
Lower - Upper - Rest - Lower - Upper - Rest - Rest. And cycle.
ashua
2
14 August 2013
Upper
-
Bench press (PR: 70kg x 6)
40kg x 5
67.5kg x 8
67.5kg x 7
62.5kg x 8
62.5kg x 6
60kg x 6
-
Rows (supinated) (PR: 92.5kg x 10)
60kg x 5
92.5kg x 9
92.5kg x 7
82.5kg x 10
82.5kg x 8
82.5kg x 8
-
Overhead press (PR: 47.5kg x 7)
30kg x 5
47.5kg x 7
47.5kg x 5
42.5kg x 9
42.5kg x 8
42.5kg x 6
-
Pull up (PR: bw+2.5kg x 7)
BW x 3
BW+2.5kg x 9 (PR!)
BW+2.5kg x 6
BW x 7
BW x 5
BW x 5
-
Skull crusher (PR: 27.5kg x 10)
27.5kg x 8
27.5kg x 5
25kg x 6
22.5kg x 10
-
Bicep curl (PR: 35kg x 9)
35kg x 9
35kg x 6
30kg x 8
30kg x 7
Was sick for 2 days and hadn’t eat enough macro, so I had to reduce bench press weight to see if I can lift.
ashua
3
I will be in oversea for 5 days from tomorrow onwards.
Will update here next week.