Workout A:
Bench press 105kg x 25, 14
Assisted chins 5, 7, 6
Resistance band one arm rows 3 x 25
DB front raises 13kg x 3 x 20
Continuous series of Push ups x 64>>>assisted chin ups x 34, 13kg db ohp x 50, inverted rows x 20 15 rep squats in between >>> 3 rounds of high rep banded tri extensions, face pulls and hammer curls.
Squats 52kg x 5 x 30
Hanging leg raises 25, 22, 20, 18
Band quad push downs x 100
Glute bridges x 150
10kg abductions x 40
Assisted chins 7 + 2 x 2 bw chinsā¦really chuffed to be doing full bw chins againā¦20 by xmas looks doable now.
Bench press 112kg x 20
Band rows x 2 x 30
DB front raises 13kg x 2 x 25
Conditioing series: Push-ups x 68>>>Assisted chins x 30>>>13kg db ohps x 50>>>Inverted rows x 24>>>3 rounds of high rep tri exts, curls and face pulls.
Yesterdays w/oā¦Benched 102kg x 35 + managed 75 push-ups, canāt remember what else I did
Todays W/o
Squats 62kg x 3 x 30ā¦would of gone heavier but started to get knee pain:(
Stiff leg deadlifts 62kg x 15, 92kg x 20, 112kg x 15
Donkey kicks x lots of
Hanging leg raises 25, 20, 18
5 mins of 20kg cable walks
Morning work -out:
chin-ups 3 x 2
Push ups x 80, 50
Evening Work-out:
13kg lateral raises x 2 x 15
Assisted horizontal rows (not very good at these yetā¦got a fair few with a heavy band and only 3 or 4 reps with poor form with a lighter band, a bit more weight loss and lot more motor control is needed to make these eayish)
Circuit of 20kg tri ext, face pulls and curls, about 100 reps each over three rounds.
What the hell man ahahahah
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Jefferson squats 77kg x 12, 87kg x 12, 97kg x 12
Sumo rack pulls went up to 127kg x 10
Hanging tuck holds 3 x 20 or so seconds
Hanging leg raises 30, 25, 25
25kg cable walks 50 backwards, 50 forwards
Chin-ups 4 x 2
13kg lateral raises x 15>>ohp x 100
13kg upright rows x 30>>front raises x 15>>ohp x 20
Assisted bw rows 3 x 8
3 rounds of curls, tri exts and face pulls lots of reps.
Jefferson squats 97kg x 4 x 6
Sumo rack pulls 112kg x 4 x 6
Loads of hanging leg raises and bw row holds
100 glute bridges
50 x 32kg cable walks (backwards & forwards).
Abductions x 15kg x 50
Morning Workout:
Chin ups 2, 3, 3, 3
Floor press 127kg x 4 + 117kg x 6, 6, 7
Work out 2:
OHP 82kg x 4, 77kg x 7, 7, 5
Assisted horizontal rows 8, 7, 9, 8
Tri extensions 42kg x 20, 17, 13
Cable curls 42kg x 30, 30, 28
Face pulls 42kg x 3 x 25
Jefferson squats 92kg x 5 x 10
Good mornings 15kg x 4 x 30
Hanging leg raises 30, 20, 20
Feet elevated glute bridges x 100
10kg abductions 4 x 25
Partial lever holds 2 x about 15 seconds
20kg cable walks x 60 (backwards & forwards).
Bench press 82kg x 60
Chin ups 5, 5, 4, 4, 3
Resistance band curls, tri exts and face pulls x 3 rounds, lots of reps.
Great work-outā¦20+ chins by xmas hopefully.
I am a big fan of chins. I usually superset them with bench or OHP (but not without rest), but also squat and deadlift. I usually get in 30 reps at least 3X a week on them. Sometimes it is 70-80 reps a session. Good way to get a lot of back / bicep work in efficiently.
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Rack pulls 97kg x 20, 127kg x 15, 147kg x 2
Glute bridges x lots of
20kg cable walks x 100 (backwards and forwards).
Workout A:
Bench press 112kg x 14
Jefferson squats 112kg x 3 x 5
Chin-ups 3, 4, 4
Workout B:
Assisted bw rows 5, 6, 5
DB OHP 26kg x 22
Rack pulls 137kg x 2 x 3 + 127kg x 3
Glute bridges x lots of
Abductions, 15kg x 2 x 25
Tri ext 20g x 100, curls x 90, face pulls x 60
Cable walks 20kg x 100
Hanging leg raises 25, 20
Chin-ups 3 x 3
Bench press 57kg x 100
Jefferson squats 87kg 3 x 15
Assisted bw rows 3 x 5
DB OHP 28kg x 20
Hanging leg raises 25, 20
Glute bridges x lots of
25kg tri exts x 70, curls x 50, face pulls x 30
Cable walks 25kg x 100
OHP 75kg x 13
Assisted chins 3 x 7
Bench press 67kg x 80
Cable prone rows 35kg x 2 x 20
Assisted chins 3 x 7
OHP 77kg x 12
Jefferson squats 77kg x 30, 20
Prone cable rows 75kg x 20, 18
Hanging leg raises 30, 22
Good mornings 20kg x 2 x 30
Lots of lw curls and tri exts
20kg cable walks (only backwards x 200).
Assisted chins 13, 10
Bench press 77kg x 70
Bent over row 92kg x 15 (havenāt done these in years).
Full body circuit training with 10kg cable stack, did about 200 odd reps on various compound movements.