Bench press 107kg x 26
Chins 4, 3
Rack pulls 107kg x 3 x 20
Hanging leg raises 32, 25
Work out 1:
Bench press 117kg x 7, 6, 4, 102kg x 32
OHP 77kg x 7, 6, 62kg x 30
CG push ups x 40-30>>> 15kg ohp 40-20 x 2 rounds
Tricep push downs 45kg x 30, 25, 25
7.5kg lateral raises 3 x 20
Band flys 3 x 20
Tricep extensions 33kg x 25>>>tri push downs x 20
7.5kg front raises 3 x 20 + band flys >>>chest press, lots of!
Chins 3, 3, 3, assisted 8, 7
Feet elevated inverted rows 4 x 12
Loads of curls to finish
Squats 62kg x 2 x 20, 77kg x 20
Rack pulls 132kg x 8, 7
Good mornings 20kg x 3 x 30
Hanging leg raises 3 x 20
Glute bridges 3 x lots of
Abductions 3 x lots of
Cable walks 45kg x 50
Bench press 102kg x 38 + 87kg x 50
OHP 72kg 2 x 14
Tricep push downs 42-55kg x 5 x 10-25
Lateral raises 7.5kg x 5 x 20
7.5kg plate raises x 100
resistance band flys x 5 x 20
Assisted chins 5 x 6-10
Feet elevated inverted rows 5 x 12
Circuit of: 30kg lat pull downs x 25, Band face pulls x 20, rows x 25 x 8 rounds.
Circuit of 30kg curls x 20 + band lat push downs x 25 x 4 rounds.
Partial squats 82kg x 3 x 20
Rack pulls 122kg x 20, 15
Glute bridges x lots of
Hanging leg raises 3 x 20
15kg abductions x 2 x 30
Circuit of 12kg chest press x 30, lat pull downs x 30, 7.5kg x 30, rows x 30 x 5 rounds + 100 cable walks.
Bench press 112kg x 20, 97 x 30, 72 x 60
Loads of reps for delts, tris and chestā¦canāt remember what exactly I did.
Assisted chins 5 x 10
Feet elevated rows 4 x 12
Heavily assisted chins 40, 35, 30
Inverted rows 30, 25, 25
Loads of high rep cable work
Partial squats 92kg x 3 x 20
Good mornings 20kg x 3 x 30
Hanging leg raises 25, 20, 20
Circuit of 15kg cable walks, chest presses, lat pull downs, ohps, rows x lots of reps x 5 rounds.
Bench press 107kg x 25, 97 x 32, 77 x 60
Loads delt, pec & tricep high rep work.
Lots of high rep rows
Double mixed tabata of 27kg lat pull downs and rows
Assisted chins 7 x 6 - 14
Partial squats 97kg x 3 x 20
Rack pulls 57kg x 50, 40, 40
Good mornings 20kg x 3 x 30
Hanging leg raises 6 x 30-10
37kg cable walk x 100
Bench press 112kg x 22, 102 x 29, 19, 87 x 40
OHP 67kg x 20, 13
Cable chest press 27kg x 25, 15kg ohp x 25, res band tri ext x 20, bw squats x 15 x 5 continuous rounds.
Chins 3 x 2 + assisted 12, 9
Feet elevated rows 15, 14, 14, 14
22kg one handed lat pull downs + rows + face pulls + 15 bw squats x 5 continuous rounds of 15-25 reps
Partial squats 92kg x 3 x 30
Rack pulls 87kg x 3 x 25
Hanging leg raises 25, 20, 20
Glute bridges x lots
Abductions x 10kg x 2 x 30
22kg cable walks x 100 (backwards and forwards).
Bench press 72kg x 88
Assisted chins 15, 12, 10
Feet elevated inverted row 18, 15, 14
OHP 72kg x 13, 67kg x 30
Partial squats 97 x 2 x 30 + 57 x 100
Hanging leg raises 25, 20, 20
BW squats x 100
Glute bridges x lots
Abductions x 60 reps
22kg cable walks x 100 each way
Knees are starting to feel better now, hopefully Iāll be able to do full ROM squats again in the not too distant future.
OHP 72kg x 22 + 13
Assisted chins 18, 17, 14
Bench press 87kg x 50
Feet elevated inverted rows 19, 17, 14
12kg: Chest press x 100, lat pull downs x 100, 5kg ohp x 100, row x 100 mixed in with 120 bw squats.
OHP 77kg x 12 + 87kg x 1
Tricep push downs 52kg x 20, 17, 16
Banded chest flys x 3 x 20
Circuit of 12kg lat pull downs x 100, rows x 100 + 5kg squat thrusters x 200