Wednesday.
6 -minute circuit, 5 exercises (1 per minute)and a minute rest, 3 rounds.
A1. Squat: 20kg x 8, 40kg x 8, 60kg x 8.
A2. Push up: 3 x 20.
A3. Renegade row: 12kg Dbs x 3 x 8/8.
A4. KB Swing: 25kg x 3 x 10.
A5. Vertical jump (hands on hips) 3 x 8.
A6. Rest minute.
Avg 144 Max 167
Gave a like purely for the username, lol.
Friday.
A. Deadlift: 160kg x 3.
B. BB complex (HP clean x 3, front squat x 3, frontracked reverse lunge x 3L,3R): 20kg, 30kg, 40kg.
C. Stationary bike: Max resistance for 10mins (approx 150bpm).
Avg 131 Max 171
Tuesday.
A. Bench Press * : 40kg x 5, 50kg x 5, 60kg x 3, 70kg x 3, 80kg x 5.
B1. Seated DB OHP partials: 20kg DBs x 15, 12, 10.
B2. DB Row: 32kg x 3 x 10.
C1. Seated machine row: 3 x 10.
C2. Machine pressdown: 3 x 10.
C3. BB Curl: 20, 25, 30kg x 10.
C4. Lying russian twist: 3 x 10/10.
Saturday.
A. Squat: 60kg x 5, 80kg x 5, 100kg x 3, 115kg x 3, 125kg x 5.
B. Front Squat: 60kg x 3, 70kg x 3.
C1. Walking Lunge: 2 x 6/6
C2. Seated Leg Curl: 2 x 10
Monday.
A. Deadlift: 50kg x 5, 85kg x 5, 105kg x 5n 125kg x 5, 145kg x 5.
B1. Bulgarians: 4 x 5/5
B2. Good Morning: 20kg, 30kg, 40kg x 5
C1. BB Hipthruster: 60kg x 2 x 10
C2. Plate slide in plank: 2 x 8/8
C3. GHR: 2 x 5
Thursday.
A1. Face pulls: 3 x 15
A2. Plate Curls: 3 x 20 @ 15kg
B. Bench Press: 40kg x 5, 55kg x 5, 65kg x 3, 75kg x 3, 85kg x 3 *
C1. Seated DB OHP partials: 18kg DBs x 20, 15, 20
C2. DB Row: 36kg x 3 x 8/8
D1. Machine pressdown: 3 x 10
D2. Machine row: 1 x 15, 1 x 12, 1 x 10
D3. BB Curl: 25kg x 10, 30kg x 10, 35kg x 10
D4. Lying russian twist: 16kg x 3 x 8/8
Avg 136 Max 172
Saturday.
A. Squat: 40kg x 5, 70kg x 4, 90kg x 3, 115kg x 3, 130kg x 3.
B1. Front Squat: 70kg x 3 x 3.
B2. Leg Curl: 3 x 10.
C. Walking Lunge: 8kg DBs x 2 x 5/5.
First week in two months that I’ve managed three sessions.
Wednesday.
A. Deadlift: 60kg x 5, 100kg x 5, 125kg x 4, 140kg x 3, 150kg x 3.
B1. Bulgarians: w/10kg x 3 x 5/5.
B2. SSB Good Morning: 25, 45, 55kg x 5.
C1. DB Hipthruster: 25kg DB x 2 x 12.
C2. Plate slide in plank: 10kg x 2 x 10/10.
Tuesday.
A. Face Pulls: 3 x 15.
B. Bench Press * : 50kg x 5, 60kg x 4, 70kg x 3, 80kg x 2, 90kg x 1.
C1. Seated DB partial OHP: 20kg DBs x 3 x 15
C2. DB Row: 35kg x 3 x 8
D. BB Curl: 20, 25, 30, 35kg x 10.
E. Seated machine pushdown: 3 x 10.
Thursday.
A. Squat: 20kg x 5, 50kg x 5, 80kg x 3, 105kg x 2, 125kg x 1, 140kg x 1.
B1. Front Squat: 60kg x 2 x 3
B2. Seated Leg Curl: 2 x 8
C. Walking Lunge: 2 x 5/5
Wednesday (1/5).
A. Squat: 20kg x 5, 60kg x 5, 90kg x 3, 110kg x 2, 125kg x 5.
B. Seated Leg Curl: 3 x 6.
Avg 125 Max 189.
Haven’t really trained in a couple of months due to personal issues but have resolved to get back to the routine whether I feel like it or not. I hit a HR of almost 190 on a set of five squats which, along with my new belly, shows how out of shape I currently am
Friday (1/5).
A. Bench Press * : 20, 40, 60, 70, 80kg x 5.
B. Pendlay Row: 60kg x 4 x 5.
C. BB Curl: 40kg x 3 x 6.
Tuesday (1/5).
A. Deadlift: 60kg x 5, 90kg x 5, 120kg x 5, 145kg x 5.
B1. Bulgarians: 3 x 5/5
B2. SSB Good Morning: 25kg x 5, 35kg x 5, 45kg x 5.
C. Plate drags in plank: 2 x 5/5.
Thursday (1/3).
A. Squat: 20kg x 5, 60kg x 3, 80kg x 3, 100kg x 3, 120kg x 1, 130kg x 3.
B1. Front Squat: 60kg, 70kg, 80kg x 3
B2. Leg Curl: 3 x 10
Squatted in runners for the first time in ages for the crack. It really did make a huge difference, knees were buckling all over the shop
Saturday (1/3).
A. Paused CGBP: 40kg x 5, 65kg x 5, 75kg x 4, 85kg x 3.
B. Face Pulls: 3 x 15.
C1. DB Row: 40kg x 3 x 5
C2. Seated DB partial OHP: 14kg DBs x 20, 16kg x 20, 18kg x 20.
D. Machine pushdown: 2 x 10.
E. Plate Curl: 15kg x 20, 20kg x 15, 25kg x 10.
Avg 127 Max 168
Tuesday (1/3).
A. Deadlift: 50kg x 5, 90kg x 4, 110kg x 3, 130kg x 3, 150kg x 3.
B1. SSB Good Morning: 25kg x 5, 45kg x 5.
B2. Bulgarians: 2 x 5/5.
Thursday (1/1).
A. Squat: 20kg x 5, 60kg x 5, 100kg x 5, 115kg x 2, 130kg x 1, 140kg x 1.
B. Leg Curl: 2 x 10.
Saturday (1/1).
A. Face Pulls x 15, 12, 10, 8.
B. Paused CGBP: 40kg x 5, 60kg x 5, 70kg x 3, 80kg x 2, 90kg x 2.
C. Pendlay Row x 5 then BOR x 5: 60kg x 3 sets.
D. EZ Bar curl: bar + 20kg x 3 x 10.
E. Dips: 3 x 5.
Tuesday (1/1).
A. Deadlift: 70kg x 5, 110kg x 4, 140kg x 3, 152kg x 2, 160kg x 2.
B1. Bulgarians: BW x 5, 10kg x 5, 20kg x 5
B2. Good Morning: 40kg x 5, 50kg x 5.
C. Smith Hipthruster: bar+40kg x 15, 60kg x 12, 80kg x 10.
D. KB slide in plank: 3 x 12kg x 6/6.
Avg 132 Max 160kg