Last two work-outs
Bench press 130kg x 25
OHP 88.5kg x 15
DB Bench rows 57kg x 35
Don’t remember the rest
Lower body:
Squats 120kg x 17, 117kg x 10, 107kg x 20
1kg db squat thruster x 150
Banded good morning x lots of, three sets
Heavy band single leg glute bridges x 10 supersetted with both legs x 100
22kg cable walks (high up on shoulders now…normally I do these on my hips) 400 rounds, back and forth.
Bench press 135kg x 14, 127kg x 19
OHP 77kg x 29, 16
Purple + black banded chins 2 x 10
DB Bench rows 52kg x 40
Continuous circuit of
35kg skull crushers x 20+, 20kg hammer plate curls x 20-30, band face pull x 25-40 x 5 rounds.
Did a super easy lower body sesh yesterday…nothing noteworthy.
Today:
Finally got my stationary bike sorted, did 13 x 20 second sprints with 20 secs easy ride plus an additional 5 mins steady pace to finish.
Bench press 112kg x 57, incline bench 97kg x 35
OHP 82kg x 25, 22
Purple + black band chins 16, 12, 10
DB Bench rows 62kg x 27, 17
Skull crushers: 45kg x 4 x 20, 40kg x 25
EZ bar curls: 40kg x 70, 35, 25, 20, 20
Reverse flys: 2.5kg x 100, 70, 70, 70, 70
Squats: 117kg x 20, 112kg x 20, 102kg x 20
Stiff leg deadlifts 82kg x 20, 105kg x 20, Good morning x 15kg plate x 100
Lots of banded glute bridges
About 25 minutes stationary cycling.
Bench press: 127kg x 30, Incline bench: 107kg x 25
OHP 87kg x 17, 6
DB Bench rows 67kg x 15, 4
Black and purple band chins 16, 12, 10
EZ bar curls 50kg x 30, 25, 20, 20, 14
Was also goiing to do skull crushers with 50kgs…but it felt a bit too heavy! So instead I did some super high rep band tri ext work and 5kg tate presses for loads of reps to finish.
Reverse flys 5kg x 60, 50, 40
Face pulls x 3 x lots of
About 35 minutes stationary cycling.
Bench press 133kg x 17, Incline bench 112kg x 13
OHP 82kg x 26, 15
DB Bench rows 67kg x 20, 62kg x 25
Banded chins 15, 15, 17
EZ Bar curls 55kg x 22, 20, 18, 15
Tricep push downs 72kg x 20, 67kg x 22, 62kg x 30
5-7…5kg tate presses into tricep skull crushers…loads of reps!
Finished with black band hammer curls x 100
Squats 122kg x 20, 127kg x 13
Stiff leg deadlifts 110kg x 20, 80kg x 30
Glute bridges x lots of
Bench press 102kg x 75…this was super-cool!! Did some reverse band bench to celebrate 142kg x 24
Assisted chins 16, 14, 11
Stronger than Larry Wheels
Yes, but his top end strength is much higher than mine.
Reverse band bench press 152kg x 3, 142kg x 25, 122kg x 40
OHP 87kg x 2 x 12
Feet elevated inverted rowx 25, inverted rows x 60
assisted chins 2 x 12
EZ bar curls 60kg x 13, 50kg x 25, 20, 15
7.5kg tate press >> tricep skull crushers supersetted, loads of reps x 4 rounds.
Certainly, but that doesn’t take anything away from what you do which is more than impressive!
Squats 125kg x 20, 132kg x 7
Stiff leg deadlifts 115kg x 20, 95kg x 30
Single leg feet elevated glute bridges x lots of
32kg cable walks x lots
About 20 minutes stationary cycling.
Bench press 132kg x 21, 127kg x 12
OHP 87kg x 12, 12
Assisted chins 19, 17
15kg skull crushers 100, 70
Some banded curls.
Squats 127kg x 20, 92kg x 50
Stiff leg deadlifts 120kg x 15, 110kg x 20…might start doing regular deadlifts again soon!
4kg KB swings x 100 >>> 20 second push up plank x 4 continuous rounds
Bench press 137kg x 16, 112kg x 55
OHP 87kg x 16, 82kg x 12
Assisted chins 18, 15
DB Bench rows 72kg x 2 x 4
Lots of skull crushers and curls to finish, need to work on grip strength a bit I think.