Assisted chins: 12, 12, 11, 10, 7
Rows: 125kg x 20, 15, 13, 10
EZ bar curls 40kg x 25, 20, 18, 18
Conditioning; continuous circuit:
Lat pull downs 10kg x 40 + Face pulls 10kg x 30 + Cable rows 10kg x 40 + band quad push downs x 40 4 rounds of + final sets: Lat pulls x 100, face pulls x 60, rows x 100.
Great work out! New goal: EZ bar curl 60kg x 20…my previous best from a few years back was 60kg x 8.
Quad push downs 40kg x 5 x 25 + 1 x 40
Stiff leg deadlifts 40kg x 3 x 20
Hanging leg raises 4 x 7 + 1 x 25 knee tucks
Banded hip thrusts + 10kg 3 x 30 + 1 x 30 banded set
15 minutes of 30 seconds max effort pedalling + 30 secs slow ride
Floor press 130kg x 4, 117kg x 16, 9, 97kg x 33
OHP 72kg x 15, 10, 67kg x 12, 57kg x 24
Tricep push downs 40kg x 18, 16, 15
Conditioning circuit:
OHP 2.5kg x 4 x 40 + 80 reps to finish.
Face pulls 10kg x 4 x 30
Cable chest press 10kg x 4 x 40 + 80
Quad band push downs 4 x 40
Assisted chins 14, 14, 12, 10
Rows 130kg x 14, 10 + 120kg x 18, 12
Bodyweight now 303.5lbs.
Superset of: 50kg lat pull downs x 30 >>> Resistance band rows x 30 x 4 rounds.
EZ bar curls 40kg x 30, 20, 16
Continuous circuit of 10kg lat pull downs and rows (one side at time) x 25 x 5 rounds.
20 mins of steady state cycling.
45kg quad push downs 255 total reps per leg.
Stiff leg deadlifts 40kg x 3 x 22
Hanging leg raises 3 x 9
Banded hip thrusts + 15kg plate 4 x 30
Static bike sprint intervals 30 seconds max effort 30 secs easy ride x 15 minutes.
Work out 1:
OHP 82kg x 6, 4, 3, 3
Bench press 102kg x 25, 15, 12
Work out 2:
Push ups 60, 40, 30
DB OHP 10kg x 3 x 50
Tricep extension 15kg x 4 x 30
Conditioning:
DB OHP 5kg x 5 x 40 + 10 cable walks + Cable chest press 15kg x 5 x 40.
Assisted chins 15, 14, 13, 12
Rows 120kg x 20, 20, 17
Heavy band assisted chins 29, 27, 29 supersetted with resistance band rows 3 x 30
EZ bar curls 45kg x 28, 20, 14
Face pulls 30kg x 3 x 30
Mixed tabata of 30kg lat pull downs and 30kg cable rows…this was hard as fuck!!!
Assisted one legged slant board squats 3 x 15
Quad cable push downs 30kg x 8 x 50
30kg cable walks 3 x 20 back and forth.
Stiff leg deadlifts 40kg x 25, 25, 30
Quad push downs 15kg x 3 x 100
Hanging leg raises 3 x 15 + knee tucks x 30
Cable walks 15kg x 100 back and forth.
Work out 1:
Bench press 112kg x 10, 6 + 97kg x 20
OHP 72kg x 17, 14, 18
Work out 2:
OHP 57kg 3 x 10, 60 secs rest between sets.
Heavy resistance band chest press 3 x 30
Tricep extensions 25kg x 4 x 30
Conditioning:
Alternated between DB OHP 5kg x 40 & cable chest press 25kg x 40 x 3 rounds.
Work out 1:
Assisted chins x 2 (just with one purple band), with purple and black band 15, 17, 17.
Work out 2:
Rows 120kg x 24, 20, 18
Heavy band assisted chins 33, 30, 25 supersetted with band rows 3 x 30
EZ bar curls 50kg x 17, 12 Hammer curls 25kg x 30
Lat push downs 25kg x 3 x 30
Conditioning continuous circuit:
Lat pull downs & cable rows 25kg 3 x 40 + face pulls 25kg x 3 x 20.
Easy conditioning series:
5kg DB OHP x 100, 15kg lat pull down x 100, 15kg chest press x 60, 15kg row x 100, face pulls 15kg x 30 & 15kg cable walks x 30 back and forth.
Went to my old gym!!! Twas a bit better but the weight stacks still don’t go heavy enough!
Leg press 195kg x 2 x 20, 145kg x 3 x 50 + drop set 75kg x 70.
Leg extensions 65kg x 3 x 20
Ham curls 55kg x 3 x 20
5 minutes worth of sled pushes and a few light weight farmers walks.
10 minutes of steady state cycling to finish.
OHP: 87kg x 3, 2, 2, 2, 2, 2, 2, 1
Bench press: 62kg x 70, 40 + NG x 28, 25.
Tri extensions: 27.7.5kg x 3 x 30 + last set push down drop set x 25.
DB OHP 7.5kg x 100
Cable chest press 27.5kg x 60