6/11
chinups
3x6x12.5kg
squats
2x12xbar
2x6x60kg
6x100kg
3x6x132.5kg
getting the work in. forearms and wrist straight below the bar.
ez curl bar curls
8x10kg
8x15kg
8x17.5kg
single leg hip thrust
3x15
1 Like
8/11
squats
3x12xbar
2x6x60kg
6x100kg
3x6x135kg
good mornings
12xbar
2x12x30kg
11/11 at SAFRA
squats
3x12xbar
6x60kg
6x100kg
6x120kg
3x6x137.5kg
last rep paused for fun
neutral grip pullups
4x8
cable pullaways
2x15
1 Like
17/11 at safra
squats
3x12xbar
6x60kg
6x100kg
6x130kg
3x3x150kg
4x150kg
about 3 mins rest inbetween.
one arm db row
12x15kg
15x22.5kg
15x27.5kg
15x32.5kg
inclined bench press
2x8x50kg
8x60kg
couldnt touch my chest but whatever. was tight all the way through.
kb swings
5x15x20kg
10 breathes per set.
1 Like
19/11 at safra
squats
3x12xbar
6x60kg
6x100kg
6x130kg
4x4x150kg (last rep last set paused for 1 sec)
was really not looking forward to this workout but it moved pretty well considering i was wearing another pair of flats i havent worn in a while. the feet positioning also felt different but it went smoothly. was supposed to do 5x4 but aiya fuck it la, another time.
5 mins of rest inbetween sets.
good mornings
3x12x40kg
stretching. will do upper body tmr instead lol.
1 Like
22/11 at safra
Squats
3x12xbar
6x60kg
6x100kg
6x130kg
4x5x150kg (last rep last set paused 1 sec)
Wooooohooo. About 6 mins rest per set. Next session 3x6, then go up? Left side quite tight though.
Side to side stretching
Single leg curls
2x15
Btn pulldowns
3x10x60kg
Ez Curls
3x8x20kg
Quad, hamstring, ql and butt stretches.
1 Like
25/11
20 mins of climbing stairs
26/11
squats
3x6x150kg
got them. PR. would have liked to sit back more with it but ill take the PR.
side stretching at back extension
quad/hamstring stretch
sled pull backwards
3x5 laps x 20kg
btn pulldowns
3x10x60kg
cable rope pulls to chest
3x17
1 Like
1/12
squats
3x12xbar
6x60kg
6x100kg
6x130kg
6x150kg
6x1525.kg (PR)
btn pulldowns
10x60kg
10x63.5kg
8x63.5kg (couldnt do 9th rep)
side to side extensions (back extensions done on the side)
2x12
not bad considered i clubbed last night. lmao.
1 Like
4/12
squats
2x12xbar
6x60kg
6x100kg
6x130kg
6x140kg
2x6x155kg (PR)
wasnt looking forward to this workout lmao but it was manageable.
stretching
side stretching on back extension
rolling on ITB. ITB was tight after squatting
hamstring stretch
evening session
btn pulldowns
3x8x68kg
db curls
3x12x10kg
back extensions
3x15
wah why so uncomfortable
knee rehab
3x15
1 Like
6/12
squats at safra
3x12xbar
6x60kg
6x100kg
6x130kg
6x150kg
2x6x157.5kg (PR)
wah tiring lmao. but everything felt firm and solid.
hanging leg splits lmao
3x25
RDLs
2x10x70kg
side neck training
standing leg abduction
2x12
side extension
3x10
1 Like
8/12
squats
3x12xbar
6x60kg
6x100kg
6x130kg
6x150kg
4x160kg (didnt attempt 5th rep)
awwwww failed, due to the intensity being too high, very unlikely would have been able to keep tight on 5th rep. oh well! will either try to break it down to give more volume or work on having lower rest times. strange tho, given that 2x6x157.5 went fine
btn pulldowns
3x8x68kg
about 3.5 mins rest inbetween sets
side extensions
2x12
1 Like
21/12
Squats
12xbar
6x60kg
6x100kg
6x110kg
6x120kg
6x130kg
8x145kg
Press
2x6x40kg
6x42,5kg
6x45kg
23/12
squats
12xbar
6x60kg
6x100kg
6x120kg
6x140kg
2x6x150kg (paused at last set last rep)
about 5 mins rest per set. should widen my stance abit more next time, it might put less pressure on my knee. feels good! will start trying for 160 next week.
press
3x5x50kg
neutral grip pullups
3x8
1 Like
25/12
press
10xbar
6x40kg
6x45kg
4x6x50kg
took a while to get the bar into a good pressing position where i didnt feel the tendon snap whenever i pressed or received the bar, but i got it after my body warmed up.
stiff leg RDL
4x10x90kg
hanging l sit
3x15
waiting for my skin wound at my ankle to heal up before starting to squat again. left leg was also abit stiff after the last session. so take break.
1 Like
27/12
Squats
2x12xbar
6x60kg
6x100kg
5x130kg
2x150kg
4x2x160kg
About 3.5 mins rest in-between top sets. Not hard. Widening the stance helped also.
1 Like
30/12
Squats
3x12xbar
6x60kg
6x100kg
6x130kg
3x150kg
5x3x160kg
About 4 mins rest in-between each set. Got short pause at last rep
Stretched out abit. Quads were tight but it cleared quickly.
STIFF LEG RDL
2x10x60kg
10x65kg
10x85kg
Btn pulldowns
3x8x68kg
2 Likes
7/1/25
did some power jerks 3x80kg
my breathing has started to clear up after coughing since mid dec lmao. will start doing some oly movements soon.
1 Like
8/1
squats
2x12xbar
6x60kg
6x100kg
6x130kg
4x150kg
3x4x160kg
small pause at the last rep. feels good. moved fast. rested about 5 mins inbetween sets.
RDLs
2x8x60kg
8x80kg
2x8x90kg
seated db press
12x15kg
12x20kg
strangely easy
1 Like
14/1
power clean + push press
2x4x40kg
4x4x60kg
2x60kg
got the heart racing with this lol. practising the power transition to overhead. messed up a few times on the push press but eh. keep practising
reverse db wrist curls
1 Like
16/1
power snatch
2x3x40kg
3x60kg
2x70kg
4x3x70kg
just getting movement in and the body used to the movement again. did jefferson curls + side bridges. wow body was so warm and i was sweating. but went well. a wide square like stance doesnt seem to work well.
squats
6x60kg
6x90kg
6x120kg
6x130kg
btn pulldowns
10x50kg
also swam before this workout.
1 Like
19/1
power snatch
4x3x70kg
power clean and jerk
2x2x40kg
2x60kg
GHD hold
5x1min
stretched the lower back sides, hamstrings
1 Like
20/1 at safra
squats
2x12xbar
6x60kg
6x100kg
6x130kg
6x140kg
2x7x140kg
some chinups
Blockquote
1 Like