Legs are DOMSd pretty hard but the sessions themselves have been gravy actually. Cheers.
Saturday.
A. Press: 20, 30, 40, 50kg x 8.
B. Chest supported DB row: 18-20kg DBs x 3 x 20.
C. DB Bench Press: 20kg, 34kg, 40kg DBs x 6.
D. Cable row: 3 x 10-20.
E. Lateral Raise x 50 reps w/12kg DBs.
F. BB Curl x 50 reps @ 30kg.
G. Pushdown x 5 x 10-20.
Sunday.
A. Zercher Bulgarians: 20, 25, 30kg x 7.
B. RDL: 30kg x 5, 60kg x 5, 100kg x 5, 140kg x 8.
C. BB Shrug: 140kg x 3 x 10.
D. Hipthruster machine: 3 x 10.
E. Seated Leg Curl: 3 x 10.
Tuesday.
A. Face Pulls: 3 x 20.
B. Bench Press: 100kg x 3, 85kg x 8, 85kg x 7.
C. Pull up: 3 x 6.
D. P/L T- bar row: 20, 30, 40, 50kg x 10.
E. Seated DB OHP: 10kg DBs x 7, 18kg DBs x 7, 26kg DBs x 7.
F. EZ Bar Curl: bar+30kg x 4 x 10.
G. Plate Curl: 15kg plate x 2 x 20.
H. Dips: 2 x 8.
Saturday.
A. SSB Squat: 25kg, 50kg, 70kg x 10.
B. 20" box squat w/SSB: 90kg x 20.
C. Front Squat: 40kg x 10,60kg x 10.
D. Rollouts: 4 x 10.
Been down with a cold for a few days so light easy session
Sunday.
A. Chest supported DB Row: 14kg DBs x 3 x 20.
B. Reverse flye: 14kg DBs x 3 x 10.
C. Push Press: 20, 40, 60kg x 10.
D. Seated cable row: 3 x 10.
E. DB Bench Press: 22kg x 6, 34kg x 6, 45kg x 3.
F. Pushdown: 3 x 25.
G. Cable Curl x 25, 20, 15
1 Like
Tuesday.
A. RDL: 60, 100, 140, 160kg x 5.
B. Reverse Lunge: bw, 10kg, 20kg x 6.
C. Good Morning: 20, 40, 60kg x 7.
D1. Frog Bridges: bw x 30, 12.5kg DB x 2 x 30
D2. Russian Twist: 3 x 10/10.
E. Seated Leg Curl: 3 x 10.
Frog bridges are tricky to do in a commercial gym without looking like a sex offender
Friday.
A. Pull aparts x 100 total.
B. Bench Press: 105kg x 1, 90kg x 7.
C. BB Row: 60, 70, 80kg x 10.
D. BB Shrug: 120kg x 3 x 15.
E. Seated DB OHP: 15kg DBs x 50 total.
F. Band pushdown: 3 x 15.
G. BB Curl: 30kg x 75 total.
Saturday.
A. Yoke Bar Squat: 25, 65, 85, 105kg x 5.
B. Front Squat: 40, 60, 80kg x 3.
C. Leg Press: 80, 120, 160kg x 10.
Sunday.
A. Seated Press: 20, 40, 55kg x 5. 65kg x 2. 50kg x 8.
B. Seated Cable Row: 5 x 10.
C. DB Bench Press: 24kg DBs x 5, 32kg DBs x 5, 40kg DBs x 8.
D. EZ Bar Curl: 5 x 10, 1 x 20.
E. Dips: 3 x 10.
Elbow tendinitis hampered everything: lateral raises impossible
Tuesday.
A. BB Reverse Lunge: 20kg x 7, 30kg x 7.
B. RDL: 30, 60, 100, 140kg x 7.
C. Good Morning: 40, 50, 60kg x 7.
D. Hipthruster machine: 3 x 10.
E. Seated Leg Curl: 3 x 8.
F. Wheel rollouts x 30.
Friday.
A. Face Pulls: 4 x 15.
B. Bench Press: 95kg x 5, 85kg x 8.
C. Pull ups: 3 x 5.
D. Pendlay Row: 60kg x 2 x 8.
E1. Pushdown x 100
E2. Cable Curl x 100
Saturday.
A. SSB Squat: 25, 45, 65, 85, 100, 110, 120kg x 3.
B. Zombie/Front Squat: 40, 50, 60, 80, 90kg x 3.
C1. Halfmoons
C2. Banded TKEs
Sunday.
A. Seated Cable Row: 4 x 20.
B. Push Press: 40kg x 5, 60kg x 4, 70kg x 3.
C. Power Clean: 5 x 3.
D. DB Bench Press: 40kg x 2 x 7.
E. DB curl x 75 reps total.
F. Dips: 3 x 10.
Week of no training (new puppy= no sleep)
Monday.
A. SSB Squat: 25, 45, 65, 85, 105kg x 5.
B. Front Squat: 40, 60, 80kg x 3.
C. KB Swing: 24kg x 3 x 8.
D. Wheel rollout: 3 x 10.
Wednesday.
A. Bench Press: 85kg x 5, 5, 8.
B. Pull ups: 6 x 5.
C. Seated DB OHP: 12.5kg x 50 total.
D. Band pushdown x 50 total.
E. DB Curl x 75 total.
Thursday.
A. Bulgarians: 10kg DBs x 7/7, 12.5kg DBs x 7/7.
B. RDL: 60kg, 110kg, 150kg x 5.
C. SSB Good Morning: 25kg, 35kg, 45kg, 55kg x 5.
D. Snatch Pull: 20kg, 30kg, 40kg, 50kg x 5.
E. Banded Leg Curl: 3 x 20.
F. Russian Twist: 20kg x 3 x 8/8.
Saturday.
A. Seated Press (unsupported): 20, 30, 40kg x 10.
B. BB Row: 40kg x 3 x 20.
C. Band pushdown x 50.
D. BB Curl x 75.
Quick light session
Monday.
A. Squat: 130kg x 1, 80kg x 20.
B. KB Swing: 28kg x 4 x 10.
C. Rollouts: 3 x 10.
First time back squatting in months. Just playing around with it