Fotic's Training Log

Training Training Logs
21

UPPER – HOME GYM – 26/4/2025

  1. Band Pushdowns
    4 sets

  2. Dumbbell Incline Fly Press
    27 kg x 8, 7

  3. Flat Dumbbell Flies
    27 kg x 9

  4. Spring Side Laterals
    2 springs x 1 set

  5. Plate Side Laterals
    1 set

  6. Parallel Grip Pullups
    Bw x 8, 6

  7. Incline Trap Rows
    1 set

  8. Single Arm Hammer Curls
    20 kg x 5

Between 6 and 7, I remember doing inverter rows, though I cannot find it in my notes

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22

LOWER – HOME GYM – 27/4/2025

  1. Seated Band Leg Curls
    2 doubled green bands x 4 sets

  2. Dumbbell Rdls
    27 kg x 17, 16

  3. Smith Good Mornings
    90 kg x 4

  4. Nordic Quad Extensions
    2 sets

  5. Sissy Squats
    Bw x 10

  6. Lower Back Crunches
    2 sets

  7. Situps
    2 sets

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23

UPPER – D.GYM – 29/4/2025

  1. Cross Body Band Pushdowns
    2 sets

  2. V Grip Pushdowns
    2 sets

  3. Incline Cable Flies
    20 kg x 8, 5

  4. Flat Cable Flies
    20 kg x 5 bad reps

  5. Dumbbell Side Laterals
    9.5 kg x 16
    12 kg x 9

  6. Machine Pullovers
    70 kg x 11, 7

  7. V Grip Cable Rows
    60 kg x 6

  8. Rotating Grip Cable Rows
    60 kg x 5 forgot to reduce weight

  9. Cable Shrugs
    1 set

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