Bench press 130kg x 20, 122kg x 30, CG 117kg x 25, 102kg x 28
Tricep push downs 52kg x 30 supersetted with 5kg x 30 lateral raises x 3 continuous rounds
42kg x 50 push downs to finish.
Craziest tricep pump ever!!!
DB Bench rows 66kg x 10, 62kg x 2 x 17
Purple and black banded chins x 3 x 17
Some curls to finish
Squats 122kg x 10, 117kg x 18, 107kg x 23, Goblet squat 5kg x 150
Loads of banded glute bridges
57kg cable walk x 100 >> 42kg x 100 >>22kg about 15 minutes continuous
Bench press 132kg x 13…got my set-up wrong here or maybe just didn’t sleep well enough or something, was hoping for 20 reps with this weight…next time!!!
Also CG Bench 102kg x 45
OHP 83kg x 18, 12
15kg squat thruster x 60
Continuous circuit with:
57kg tricep push downs x 30, 25, 22, 20, 15
15kg plate raise x 30, 30, 25, 20 + 5kg lateral raises x 30, 30, 25, 20
Band flys 50, 40, 35, 25
Mini light weight sesh:
Inverted rows: 50, 40
Heavy band assisted chins 33, 25
OHP 85kg x 15, 9
Bench press 125kg x 25, 12
Purple + black band chins 22, purple 12, black 8
Feet elevated inverted rows 29, 15
Push-ups 110 >>> 30 bw squats >>> Banded chins x 40 >>> 30 bw squats >>> 10kg db ohp x 70 >>> 30 bw squats >>> inverted rows x 30.
22kg cable curls, tri extensions and face pulls, 5 sets, oodles of reps!
Squats 117kg x 18, 112 x 20, 102 x 22, 42 x 160
Rack pulls 177kg x 9…could have done a fair few more but grip started to give out! Doh!
15kg good mornings 2 x 50
Loads of glute bridges
32kg cable walks x 500 total
Plank push up hold 65 seconds, 40, 30 hanging knee tucks
Bench press 132kg x 15, 127 x 15, 122 x 15
OHP 87kg x 4, 3, 57 x 45
Black band chins 4, 4, 3 purple 10, purple + black 13
DB bench rows 72kg x 3, 62 x 20, 52 x 30, 25
35kg tricep overhead extensions 3 x 25
27kg + band cable curls and tri exts…probably around 200 reps total.
Squats 122kg x 7 (need to squat with a wider stance to get more reps with this weight), 117 x 15, 97 x 30, 20, 72 x 60
Glute bridges x lots of
20kg plate good morning x 50, 15 x 50 + 10 x 30 superset
37kg cable walks (only backwards x 200).
9kg squat thruster x 30 >>> 17kg lat pull down x 50 x 8 continuous rounds.
17kg chest press x 50 >> 17kg row x 50 >> 50 cable walk x 4 continuous rounds
OHP 92kg x 2, 87kg x 5, 80kg x 22 <<Beat lifetime PR by two reps!!!
Slight decline bench (haven’t done any decline benching in like 15+ years) 102kg x 62, 122kg x 15, 92kg x 58
Black band chins 5, 5, 4, 4, purple band 12
DB Bench rows 67kg x 4, 62kg x 16, 55kg x 27
Tons of cable work for arms and rear delts with 32kg - 22kgs.
Good work-out…shakin like a leaf!!
2 Likes
Squats 92kg x 4 x 30 + 62 x 70
15kg plate good morning x 100, 55, 10kg x 100
Push up plank x 90 seconds, regular plank 30 seconds, 25 hanging knee tucks
Cable walks back and forth: 52kg x 100, 42 x 100, 32kg x 100
One legged glute bridges x 50 + 15kg both legs x 100
27kg cable walks: 400 forwards >> 400 backwards.
Trained a day early, so lighter weights than usual
Incline bench 105kg x 15, 97kg x 25, 82kg x 50
OHP 77kg x 25, 19
Purple + black band chins 3 x 15
Incline bench rows 57kg x 32, 37kg x 79
Was going to do some cable tricep work but cable came off runner and I couldn’t be bothered to fix it so I finished with lots of band work for all upper body.
Squats: 107kg x 24, 102kg x 29, 97kg x 2 x 30.