Seated Leg Curl (Machine)
Set 1: 40 kg x 12 [Warm-up]
Set 2: 45 kg x 10 [Warm-up]
Set 3: 50 kg x 6
Set 4: 50 kg x 6
Set 5: 50 kg x 7
Set 6: 50 kg x 7
Leg Press (Machine)
Set 1: 40 kg x 12 [Warm-up]
Set 2: 80 kg x 12 [Warm-up]
Set 3: 100 kg x 10 [Warm-up]
Set 4: 120 kg x 8
Set 5: 120 kg x 8
Set 6: 120 kg x 7
Set 7: 120 kg x 7
Lying Leg Curl (Machine)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Leg Extension (Machine)
Set 1: 45 kg x 11
Set 2: 45 kg x 10
Set 3: 45 kg x 10
Standing Calf Raise (Machine)
Set 1: 67.5 kg x 18
Set 2: 67.5 kg x 16
Set 3: 67.5 kg x 15
Ok, so i’ve kinda decided to run a mini-cut for 6 weeks. I do think I have a bit of extra fat and I feel like if I bulk now I’ll just get chunky quite quickly. I don’t really want this cause it’s still summer where I’m from. So from next week I’m gonna reduce the volume of my workouts a little and start the mini-cut officially. I think this way it’ll set mw up for a pretty solid bulk in 6 weeks time.
Also, I’m not at all opposed to being a bit chunky - I think though that if I start off at a lower weight I’ll have much more space to grow over the 6months I’ll have from mid-March to say September. My goal here is to really increase my size, so (within healthy limits) at this point I don’t mind getting a little chunky… As long as I’ve put on a good amount of muscle. Now my goal is to be lean, a little bigger and muscular and so I think starting with this mini-cut now will be useful in service of this goal.
Hey guys, so unfortunately I caught a bit of a head cold. So I haven’t been able to work out as much unfortunately. Luckily I am feeling a lot better now (about 90%) so i think I should be ready to get back into training tomorrow.
Bench Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 30 kg x 12 [Warm-up]
Set 3: 50 kg x 10 [Warm-up]
Set 4: 55 kg x 7
Set 5: 55 kg x 7
Set 6: 55 kg x 6
T Bar Row
Set 1: 30 kg x 8
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8
Lateral Raise (Dumbbell)
Set 1: 8 kg x 20
Set 2: 8 kg x 18
Set 3: 8 kg x 18
Incline Bench Press (Barbell)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Lat Pulldown - Close Grip (Cable)
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 40 kg x 10
Overhead Press (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Triceps Extension (Dumbbell)
Set 1: 12 kg x 12
Set 2: 12 kg x 12
Set 3: 12 kg x 12
EZ Bar Biceps Curl
Set 1: 15 kg x 12
Set 2: 15 kg x 10
Set 3: 10 kg x 10
Back at it today. I bought some protein powder and decided to be adventurous and try a new flavour that wasn’t chocolate - vanilla and chai. Unfortunately the next 50 days are gonna be rough… It ain’t the best flavour.
Bench Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 30 kg x 12 [Warm-up]
Set 3: 40 kg x 10 [Warm-up]
Set 4: 50 kg x 8
Set 5: 50 kg x 8
Set 6: 50 kg x 8
T Bar Row
Set 1: 30 kg x 8
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Incline Bench Press (Barbell)
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 10
Shoulder Press (Dumbbell)
Set 1: 28 kg x 8
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Lat Pulldown - Close Grip (Cable)
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 10
Triceps Extension (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 13
Hammer Curl (Dumbbell)
Set 1: 8 kg x 13
Set 2: 8 kg x 13
Set 3: 8 kg x 13
Lateral Raise (Dumbbell)
Set 1: 8 kg x 15
Set 2: 8 kg x 15
Set 3: 8 kg x 15
Back again after cold went to my chest just as I was getting better and put me off strenuous exercise for another week.