Upper (once again :shock: )
Push press
55kg
3, 4x2, 1
45kg 3x5
DB row
28kg DB 4x5
DB incline
20kg 8,6,4
16kg 10,8
Chin/Dips superset :shock:
3x5
db curl/rope pushdown/facepulls
5,5,3/3x10/3x10
Lat pulldown
65kg 6,5,5
Lower back nearly better + was a bit worried for a few days!
Push press: 10x3 42.5kg
deadlift: 5x3 82.5kg
front squat@ 5x3 52.5kg
chins: -30kg 3x5
dips: -30kg 3x8
Front squats: 5x3 55kg
Dips:
-15kg 3x5
-25kg 2x5
DB row: 28kg DB 6x6
DD RDL: 3x8 62.5kg
Seated db shoulder press: 14kg DB’s 8,8,7
Decline situps/db curls ss:
3x10/ 16kg DB’s x3
Can add on front squat, RDL and db row. Need some consistency :o
rowing machine: 5km
swimming: 1km