3 cycles of:
Band pull aparts x 25
Cable pushdowns x 20 kg x 25
Ohp
20 kg x 10
30 kg x 5
40 kg x 1
45 kg / 99 lbs x 20 Pretty happy with this one.I’m probably good for 47.5 for 20 as well
40 kg / 88 lbs x 9
30 kg / 66 lbs x 11,9
Close grip hammer incline (1)
0 kg per side x 15
15 kg / 33 lbs x 15,11,10 These felt great
Incline dumbbell extensions (3)
6 kg x 20 x 5 Shoulders were tired,so I went light cause overhead extensions tend to tax them a bit
Machine row (2)
Btw,all those out of nowhere numbers are usually seat heights
30 kg x 20
50 kg x 20,20,20,13
Rear delt incline swings
5 kg x 8
10 kg / 22 lbs x 20 or so,dropped to 5 kg / 11 lbs x 10 or so,dropped to 2 kg / 4 lbs for 3 rest pause sets
Hammer curls
10 kg / 22 lbs x 17,12
Forearm curls on pulldown station
20 kg / 44 lbs x 50,35,15 + 2 holds
Neck curls
Bw x 20
10 kg x 10
20 kg / 44 lbs x 25,25,12,12
10 kg / 22 lbs x 25
Push ups x 20,20,10,7,4 or 5 total 61 or 62
Facepulls x 1 yellow band x 70,40 total 110
Forearm extensions 100 reps
Band leg curls x 1 yellow band x 120
I dont mean to be a dick but you looked a lot bigger in your last instagram videos when you were smashing hamstrings. What happened?
.
.
.
.
.
.
.
.
.
(hahahahahaha jk great progress, I think your back is gonna look mean pretty soon.)
Leg raises
Bw x 15 x 3 Finding the dedication to do these is the hardest part of the workout
3 cycles of:
Cable pushdowns x 10 kg x 25
Band pullaparts x 25
Push press
20 kg x 8
20 kg + yellow band x 5
40 kg + yellow bands x 1
50 kg + yellow bands x 1
60 kg + yellow bands x 1
65 kg / 143 lbs + yellow bands x 1 Missed the first one cause I didn’t push hard enough,immediately got the second one
67.5 kg / 148 lbs lbs + yellow bands x 1
Band dropset
67.5 kg / 148 lbs lbs x 3
Z pin press (8)
20 kg x 3
40 kg x 3
50 kg /110 lbs x 3 x 3
Overhead ez barbell extension
10 kg x 10
30 kg / 66 lbs x 10
35 kg / 77 lbs x 10
Wide grip barbell row
20 kg x 20
60 kg x 5
100 kg x 3
110 kg / 242 lbs x 7
120 kg / 264 lbs x 3
Rear delt swing dropset
5 kg x ?
12 kg / 26 lbs x 12 or something swinging,dropped to 5 kg / 11 lbs x ? dropped to 2 kg / 4 lbs x ?
Hammer curl
8 kg x 6
20 kg / 44 lbs x 5 x 2
Forearm curls
10 kg x 20
20 kg x 15
30 kg / 66 lbs x 3 sets with holds at the end
Neck curls
Bw x 20
15 kg x 10
30 kg / 66 lbs x 17,7
20 kg / 44 lbs x ?
How do you do facepulls with a band? Do you just loop it around something?
For that matter how do you do all the exercises in your mini workout? I’d be interested to implement some.
Both for my facepulls and my leg curls I loop it around the door like this.The tension is not enough to screw my door,so no issues there.For the facepulls I’m either on my knees or sitting on a chair cause I prefer pulling the band either parallel to the floor or from high to low
The band press I do like this.I really prefer pushups but they cause me pain high on my sternum,so I started these instead.Cross the bands to not get out of possition like in the pic
2 cycles of:
Band leg curls x 25
Reverse hypers x bw x 25
Paused front squat
30 kg x 6 x 2
60 kg x 1
80 kg x 1
100 kg x 1
115 kg / 253 lbs x 1
90 kg / 198 lbs x 3 x 3
Deadlift
60 kg x 4
60 kg + 1 yellow bands x 2
100 kg + 1 yellow bands x 1
140 kg + 1 yellow bands x 1
160 kg / 350 lbs + 1 yellow bands x 1
170 kg / 374 lbs + 1 yellow band x 1 + band dropset 170 kg x 1 cause I couldn’t hold the bar for a second
Ghr
Bw x 5
5 kg x 3
12 kg / 26 lbs x 5 Holding the dumbbell on my chest on these
Bw x 8
Barbell shrugs
20 kg x 20
100 kg x 5
140 kg x 5
200 kg / 440 lbs x 5,resetted straps,did 3 more
140 kg / 308 lbs x 12
2 cycles of:
Rope cable pushdowns x 10 kg x 25
Band pull aparts x 25
Ohp
20 kg x 10
30 kg x 5
40 kg x 1
50 kg / 110 lbs x 17 1 rep pr but still,I wish I had waken up earlier to eat,I’d probably get 1-2 more
40 kg / 88 lbs x 10,6
35 kg / 77 lbs x 10
Close grip hammer incline
0 kg per side x 15 or something
15 kg / 33 lbs x 18,11,11,11
Straight bar overhead cable extensions
15 kg / 33 lbs x 20,18,?
Machine row
20 kg x 10
40 kg x 5
60 kg / 132 lbs x 12 x 5
Rear delt incline swings
5 kg x 8
12 kg / 26 lbs x ?,dropped to 3 kg / 6 lbs for 3 rest pause sets,followed by holding a band apart
Hammer curls
6 kg / 13 lbs x 4 sets
Forearm curls on pulldown station
3-4 sets with holds at the end
Neck curls
Bw x 20
10 kg x 10
20 kg / 44 lbs x 40,25,15
10 kg / 22 lbs x 40
