Got my new work sent by my coach. Wow. Totally different too what I’ve done before. Lots of volume, lots of super sets. Looks like I’m gonna have to lower the bar weight a lot. But I trust him. So I will do as I’m asked
Bench 95 for 8. Which is progress again. Like a dick head I accidently loaded 105 on to the bar. Got 1 to in and crapped myself as I struggled to 1. So possible 95 for 9 or 10 if I hadn’t have balled up.
Behind the neck press 35x12, 12, 8.
Pec deck, climbing in sets of 20, then repped out on the 6th weight, then drop sets back down.
Machine rises which I did not like,
Triceps extension 2 working sets of 20 and drop set down x2
Cable lat rises 2x8
Whoop whoop - 135kg squat for 10. Which I was very happy with.
Leg press for sets of 20 at 120kg
Super set extensions and curls 2x20
Wobbly legs today.
Was going to post photos but I’m not happy with my weight. I’m gonna spend April and May hitting it hard. And the update.
In the mean time I’m having to lay off upper body work with a medial Delt injury. Saw the physio and Saturday and she’s asked me to spend 2 weeks not loading concentrically or eccentrically. But if I’m a good boy I can do “heavy” isometrically loading. So 3 leg days in a row.
So due to shoulder injury I’m doing leg days only for a Week.
Squat 140 for 8. Then done smith squats which are brutal for my quads… Love it. Curls and extensions followed by redegade rows
Due to shoulder issues still doing legs only.
Tbdl 170x4 which is lost than expected. But it was my grip over anything else.
Done 2x10, 60kg of Smith machine squats. Feet forward working the quads
2x10, 60kg Smith machine rdl.
Renegade row
Another leg day.
Squat was 140 for 10. so happy with this. I will jump to 155 to get about 6/7 rep max and work to 10 again.
Leg press for volume. Loads of volume. And then super set extensions and curls.
Sickening. But nice
So I went for 160 for reps. Got to 4 and had to ditch. Done the 1.5 smiths squats which have gotten too 70kg. All good in the wood.
Curls and back hypers finished it off.
Tbdl today. Was at a different gym. So it was alow handled version. Kinda threw me. Could not keep ir balanced for reps so went for low reps. Loaded up to 190and squezzed out 2 reps. Happy enough.
Invereted rows 3x10, bent over rows 3x10 and curls 2x12
Then sets of 20 lat / motor bike pull downs. All in all a solid if not exciting workout
After a failed 10,000 Swing challenge I had time off injured.
Squat today.
140 x5
Press 4 sets of 20
Curls 2 sets of 20
Bench 95 for 6-7 tonight. Happy enough. Bhn press and the pec deck and raises. Whoop whoop.
So another week off due to stuff. DeDlift tonight.
135 5x5
Chin ups 3x3
Cheast supported row 3x15 at 15kg
Ez curls 2x12 at 20kg
Bench tonight 5x10@60% - went at 70kg which was too much. Last 10 was at 60kg. Going to adjust my maxes in the program to suit a 1rm of 110 and not 117.5.
BNP 3x12 at 30kg
Machine flies 20 rep build up to 1 working set
lat rises 3x8 one working set
assault bike 10 on 20 off x8
Squats tonight.
120, 127, 137 for 5. I think I used the 25kg bar so it might have been 125, 132, 142.
Leg press 10 at 200, 8 at 220 6 at 230
Lunge was hard empty bar 3x12.
Curls 3x8 at 110
Sldl 3x8 at 60kg in Smith machine.
Tbdl 145 3 set of 5
Pull ups 3,2,2.
Chest supported rows 2x15 at 15 1x10 at 17.5
Curls 2x12 at 20
Bench 5 x 8 at 70kg
Btnp 3x12 at 30kg
Peck deck 2 working sets of 20
Lat rises with cables 2x8 a side
And 4x20 second rowing sprints with 40 second rest.
Cuz I’m a masochist.
Edit - bikes not great quality. Used rower. And minimum rower times 20 seconds. And rowing is harder.
112.5 5 reps 10 sets. Although I might have been using the 25kg bar again. I wish theyd mark these things.
Hard but sets1-3 were hardest. Then 9-10 4-8 were easier.
80kg leg press. Different gym so the machine needs different loadings.
Curls 3x15 at 45kg
Sldl 8,8,12 got the reps wrong. At 62.5kg
Extension 3x30 at 25kg
Trap bar deadlift
157.5x5 whoop whoop.
Chest supported rows 6x 32.5
Inverted row 10, 8
Sup grip pull down 2x10 at 60kg
Kettle bell Curls sets of 10 20kg, 16kg, 12kg.
Bench 77.5 5x5
Btnp 15 at 30,
12 at 35
10, 10 (and hold) at 40.
Deficite press ups into 80mm hole 2 sets of 5. Held the bottom to lose the sterch powered out
Nothing ekse as it was a home work out. Done the absolute minimum.