rest day yesterday with stretching, a walk and relaxing in the sauna
leg day
two topsets
seated leg curls 65
leg ext 80
back ext 72.5
hammer front squats 115
abs 22.5
chins & dips 3x10 bw
airdyne
easy for 10 mins, hard for 20, added another 10 for 40 total
40 mins
20.5mph, 68 rpm, 1k cals lol, 13.78 miles
Martial Arts today. easy session.
have been training but not logging thes last couple of days
Tuesday upper body
today legs
two topsets
leg ext 87 kg
lying leg curls 50 kg
Hammer Front Squat 125 kg
Back Ext 90 kg
calf raises 80 kg
PR @ back ext and squats
20 min on airdyne slow and a biceps workout today
legs yesterday
two topsets
leg ext 85 kg
lying leg curls 52.5 kg
Hammer Front Squat 130 kg
Back Ext 95 kg
abs 25 kg
PR @ back ext and squats
32 min run over lunch today
upper body
5 min on stairmaster
2 topsets 2x10
straight arm pull down 27kg
pull downs
db shoulder press 20kg dbs
bench 60kg 2x8
hammer row 40 kg 2x20
triceps ext 15kg
curls 27.5kg
leg raises
legs today
5 min on stairmaster
two topsets
leg ext 87.5 kg
lying leg curls 55 kg
Hammer Front Squat 135 kg
Back Ext 90 kg
abs 26.25 kg
10 min on stairmaster
PRs on squats and abs
upper body
5 min on stepper
2 topsets 2x10
straight arm pull down 26kg
pull downs
incline bench 57.75kg 2x8
hammer row 70 kg
db shoulder press 22kg dbs
triceps ext 15kg
curls 25kg
hanging leg raises
10 min on stairmaster
one round 32 min run yesterday
legs today
5 min on stairmaster
two topsets 2x10
leg ext 92.5kg
lying leg curls 57.5 kg
Hammer Front Squat 85 kg 2x20
Back Ext 100 kg
abs 20 kg 2x20 + obliques
10 min on stepper
PR on back ext. Rep PR on squats.
after a break for health reasons im ready to go again. starting slow, using A and B workouts with cardio.
Wednesday
two topsets each
cardio warm up 5 min
Bench 65kg 2x8
pull down 75 2x10
DB shoulder press 35kg 2x10
hammer row 60kg 2x12
machine bench 50kg 2x8
ab machine 20kg 2x12
back ext 80kg 2x12
Running today, small round, done in 30.02 - amazingly better than the 32 mins pre break
today’s workout
5 min on stairmaster
lying leg curls 47.5 kg 2x12
leg ext
Hammer Front Squat 85 kg 2x12
abs 21.25kg 2x12
Dips +5kg 2x12
Chins +5kg 2x8
Back Ext 87.5 kg 2x12
Bench 67.5kg 2x8
pull down 67 2x12
shoulder press 35kg 2x6
hammer row 70kg 2x12
machine bench 60kg 2x8
ab machine 22.5kg 2x12
back ext 95kg 2x12
running, done the round in 29:24, further improving the time
been crazy busy and more inconsistent with training that Ive been in a long time. finally another full body workout. felt good. getting back into it.
leg day
lying leg curls 50 kg 2x12
leg ext 80kg 2x12
Hammer Front Squat 100 kg 2x12
abs 23.75kg 2x12
Back Ext 95 kg 2x12