Rest day due to travelling on Friday. 12k steps.
23.7k steps on Saturday + cardio
15 min stepper and 45 min bike
Think thats a PR on steps, lol
18 k steps today
60 min on airdyne bike
10 min stretching
17k steps today
Last week of the V-Taper Program!
Upper Body Vertical Workout
5 min cardio
Single arm db press 2x6 20 kg
Chin-Up 4x6 bw + 10 kg
Seated Dumbbell Shoulder Press 3x8 22.5 kg
slow reps 4 1 1 1 style
Superset w Lean-Away Lat Stretch
Broad parallel Lat Pulldown 3x12 52, 61, 70kg
Seated Lateral Raise 3x8 8.5kg
Superset Dumbbell Lateral Raise 3x8 10kg
Superset shrugs at the machine 3x8 pos 11 on machine
Pull up machine 3 x failure w slow reps 4 1 1 1 style
10 min cardio on vertical climber
14k steps
40 min bike ride
14k steps
Upper body horizontal
5 min cardio
Barbell Bench Press 80 kg 4x6
Superset Band Pull-Apart 4 x 25 purple band
Machine rows wide 12x 70, 80, 90 kg
Close neutral grip 12x95, 100, 105kg
Superset Alternating Dumbbell Incline Bench Press 3x8 @ 27,5 kg
Singe arm machine rows 3x12 40kg/side
Low rows 3x12 30kg
Dips 3x8 12.5 kg
10 min cardio
Happy with that bench progress.
Yesterday 10k steps and a Leg session with a 2x10 @ 150kg squat machine PR
Today arms workout - final gym session for a while due to Corona
Also did 100 pushups today. 10k steps.
18k steps today
100 push ups
12k steps and 100 push ups yesterday
Today 24.3k steps PR lol
125 push ups
A quick run forgot to time
Pull ups and trx work
100 push ups and a 30 min run yesterday
done lots of running during lock down… gyms have finally opened up today
yesterday 20 miles on air dyne in 54 min
Started the old kingbeef routine today
Chest & Calves
Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Decline Dumbbell press - 3x 6-10 (2)
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves)
Seated calf raises - 3x 8-10 (2) - machine closed
Leg press Calf raises - 3 x 12-15 (2)
started easy w weights coming back to the gym
Back Workout today
Pull ups - 50 or as many as you can do in 10 minutes - got to 50 in 9:50… room for improvement lol
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (1)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated straight bar rows - 3x 8-10 (2)
Back extension - 3x10
Legs today
Lying leg curls - 4x 6-8 (2)
Trap bar dl - 4x 8-10 (1) - back doesnt agree, to be replaced
Leg press - 4x8-10 (2)
Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)
sore as hell yesterday. went for cardio and did 40 min on airdyne
today
Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Standing cable X’s - 3x 20-30 (3)
Shrugs - 4x 8-10 (2)
rested on Sunday
Yesterday
Chest & Calves
10min cardio
Incline Dumbbell Press - 4x 6-10 (2) - 30kg
Flat Barbell Press - 3x 6-10 (1) - 65kg
Decline Press - 3x 6-10 (2) - 80 kg
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 35 kg
Leg press Calf raises - 3 x 12-15 (2) - 95kg
20 min cardio
Back Workout today
Pull ups - 50 or as many as you can do in 10 minutes - 44. messed uo the timer.
TBar Rows - 4x 8-10 (1) - 35 kg
Close neutral grip pulldowns - 3x 8-10 (2) - 80 kg
Seated straight bar rows - 3x 8-10 (2) 85 kg
Back extension - 3x10 - 25kg
Legs today
Leg curls - 4x 6-8 (2) - 55kg
Leg press - 4x8-10 (2) - 180kg
Front squats - 3x 8-10 (1) - 50 kg
Hack Squats (close stance) - 3x 8-10 (2) - 90kg
Trap bar DL 3x10 - 65 kg
1 Like
Arms & Abs today
Supersets for arms
10 min cardio warm up
Pinwheel Curls - 4x 6-10 (1) - 15 kg
CGBP - 4x 6-10 (1) - 60kg
Spider curls - 3x 8-10 (2) - 12.5kg
Lying Behind the head extensions - 3x 8-10 (2) - 20kg db
Alternating Dumbbell curls - 3x 8-10 (2) - 15 kg
French Presses - 3x 8-10 (2) - 22.5 kg
Ab Machine - 3x 12-15 - 7.5kg
Leg Raises - 3x 12-15
rested on sat and ate a lot. had a good session today
Shoulders
10 min cardio
Seated Overhead Dumbbell Press - 4x 6-10 (2) - 20kg
Cable lateral raises - 3x 8-12 (2) - 9kg
Seated Dumbbell lateral raises - 3x 8-12 (2) - 7.5kg
Incline Bench Rear delt raises - 3x 12-15 (2) - 8.5 kg
Standing cable X’s - 3x 20-30 (3) - 9kg
Shrugs - 4x 8-10 (2) - 21kg
10 mins full intensity cardio
Chest & Calves today
Incline Dumbbell Press - 4x 6-10 (2) - 27.5kgs
Flat Barbell Press - 3x 6-10 (1) - 67.5kg
Decline Press - 3x 6-10 (2) - 85 kg
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 75 kg
Leg press Calf raises - 3 x 12-15 (2) - 100kg
was tired, was more a going through the motions only type of workout. thankfully this is rare.
Back Workout today
Pull ups - 50 - done in 9:30 min - form not good after rep 37
TBar Rows - 4x 8-10 (1) - 35 kg
Close neutral grip pulldowns - 3x 8-10 (2) - 80 kg
Seated straight bar rows - 3x 8-10 (2) 90 kg
Back extension - 3x10 - 30kg