30 min slow and steady cardio
Back Workout today
5 min intense cardio warm up
Straight arm pulldown 3x12-15 25kg
Pull ups - 50 - superset w next exercise instead of 10 min time
Seated TBar Rows - 4x 8-10 (1) - 30kg per side / single arm pulls
Close neutral grip pulldowns - 3x 8-10 (2) - 80kg x8
Seated straight bar rows - 3x 8-10 (2) 75 kg - reduced the weight to focus on MMC
Back extensions 3x10 40kg
30 min cardio - decent pace 70 rpm @ airdyne
Legs today
5 min cardio
Leg ext 4x8-10 79kg
Leg curls 4x8-10 50kg
Front Squats 4x 8-10 80kg
Hack Squats 4x 8-10 80kg - this somehow felt bad in knees and back. did another machine
Hackenschmitt 3x10 60 kg
no cardio today due to travelling, still made it to the gym for a quick arms & abs minimum session. limited movement during the day netted 13k steps.
after 17 straight days of training I called a rest day today outside of 30 min of slow and steady cardio.
after a few rest days due go feeling sick I stayed out of the gym being cautious. Went in for an easy arms session yesterday. still had no power… will see how I feel this pm.
back to the gym today, feeling better
full body to ease back into things
back n chest with a bit of arms and abs
back in the game. still not feeling at 100% but todays session was alright.
Chest & Calves today
5 min intense cardio warm up
Incline Dumbbell Press - 4x 6-10 (2) - 30kg x6
Flat Press - 3x 6-10 (1) - 70kg
Decline Press - 3x 6-10 (2) - 105 kg
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 110kg
Leg press Calf raises - 3 x 12-15 (2) - 127kg
superset with seated calf raises at 40kg
back in business
30 min slow and steady cardio. 55 rpm on airdyne.
Back Workout today
5 min intense cardio warm up
Straight arm pulldown 3x12-15 30kg - 30kg set was ugly
Pull ups - 50 - superset w
Seated TBar Rows - 4x 8-10 (1) - 32.5kg per side / single arm pulls
Close neutral grip pulldowns - 3x 8-10 (2) - 80kg x10
Seated straight bar rows - 3x 8-10 (2) 80kg - focus on MMC. Did some shrugs at the end.
Back extensions 3x10 45kg
30 min slow and steady cardio
14 k steps & rest day
very quick arms session yesterday
Supersets
Pinwheel Curls - 4x 6-10 (1) - 17.5kg
Swiss Bar CGBP - 4x 6-10 (1) - 65kg
Incline curls - 3x 8-10 (2) - 12.5kg
Dips 3x12 x BW
Legs today
5 min cardio
Leg ext 4x8-10 79kg
Leg curls 4x8-10 50kg
Front Squats 4x 8-10 100kg
leg raises 3x15
ab machine 3x10 w 10kg/side
no workout but 3 hours of sports today
Shoulders
5 min cardio
Seated Overhead Dumbbell Press - 4x 6-10 (2) - 20kg x9x2
Cable lateral raises - 3x 8-12 (2) - 14 kg PR
Seated Dumbbell lateral raises - 3x 8-12 (2) - 8.5kg
Incline Bench Rear delt raises - 3x 12-15 (2) - 7.5 kg
Standing cable X’s - 3x 20-30 (3) - 14kg x25 + 18kgx8
Shrugs - 4x 8-10 (2) - on machine - up to 10 plates x10
Running today. Medium to highish intensity, no intervals / hills. large lap, 1 hour and 6 mins.
rest day. wine and cigar😎
Thursday
20 min slow cardio 45 rpm
Chest & Calves
5 min intense cardio warm up
Incline Dumbbell Press - 4x 6-10 (2) - 29kgx9 - excellent
Flat Press - 3x 6-10 (1) - 70kg
Decline Press - 3x 6-10 (2) - 105 kg
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 110kg
Leg press Calf raises - 3 x 12-15 (2) - 127kg
Friday 20 min slow cardio 45 rpm
Back Workout today
5 min intense cardio warm up
Straight arm pulldown 3x12-15 25kg
Pull ups - 50 - superset w
Seated TBar Rows - 4x 8-10 (1) - 32.5kg per side / single arm pulls
Close neutral grip pulldowns - 3x 8-10 (2) - 80kg x10
Seated straight bar rows - 3x 8-10 (2) 85kg
Back extensions - 3x10 45 kg
Legs today
5 min cardio
Leg ext 4x8-10 89kg borderline, repeat next wo
Leg curls 4x8-10 52.5kg x6 reps
Front Squats 4x 8-10 110kg
Rack Pulls 3x 8-10 70 kg
20 min slow cardio 50 rpm
Arms today
Supersets
Pinwheel Curls - 4x 6-10 (1) - 17.5kg
Swiss Bar CGBP - 4x 6-10 (1) - 65kg
Incline curls - 3x 8-10 (2) - 12.5kg
Dips 3x10 +10kg
Curls 3x10 - 15kg
Extensions 3x8-10 36kg
Curl Machine aingle arm 3x10 14kg
only now realized I forgot to do abs lol