only a 43 year old would day that !!
1 Like
Hack squat
50kg x 20
100kg x 10
120kg x 5
120kg x 5
140kg x 5
120kg x 8
100kg x 5 slow
Leg ext
40kg x 20 to 55kg x 12
70kg x 10
80kg x 10
90kg x 10
Lying leg curl
25kg x 10
40kg x 10
50kg x 8
40kg x 10
Techno gym leg press
100kg x 10
130kg x 10
Ab wheel
20
20
7 Likes
Rdl
60kg x 10
100kg x 5
140kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5
Seated calf raises
20kg x 20
40kg x 10
40kg x 10
40kg x 12
Cable rear delt fly
2.5kg x 30
5kg x 10
2.5kg x 20
Rope cable upright row
21kg x 15
28kg x 10
17.5kg x 19
Rope cable crunches
28kg x 20
42kg x 28
7 Likes
Saunas session got out of hand, think thats a volume pr on Rdl.
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That is definitely some volume.
1 Like
Hammer strength chest press
20kg x 10
30kg x 5
40kg x 5
50kg x 6
45kg x 5
25kg x 20
High to low cable fly
6.25kg x 20
12.5kg x 20
17.5kg x 10
17.5kg x 10
12.5kg x 17
Rear delt cable fly
2.5kg x 20
5kg x 10
5kg x 10
2.5kg x 20
Cable Lateral raises leant away
2.5kg x 12
5kg x 10
7.5kg x 8
5kg x 12
Ohp
20kg x 20
40kg x 10
40kg x 10
40kg x 9
Ab machine
Stack x 30
Stack x 20
Db Alternating biceps curl
12kg x 10
14kg x 10
18kg x 7.
Db lateral raises
10kg x 19 drop to 6kg x 10
Rope hammer curls
28.75kg x 10
21.25kg x 12
6 Likes
Pull A
T Bar row
20kg x 10
40kg x 6
50kg x 10
50kg x 10
40kg x 14
Straight arm lat pull downs
25kg x 30
25kg x 13
20kg x 24
Force low row
20kg x 10
40kg x 14
40kg x 12
30kg x 18
Single arm lat pull downs
12kg x 12
16kg x 12
18kg x 10
Ezbar Preacher curl
10kg x 20
20kg x 6
15kg x 10
15kg x 8
Db shurgs
20kg x 20
20kg x 10 (5sec hold)
20kg x 10 (5 sec hold)
Cross body hammer curls
12.5kg x 8
Hammer curls
12.5kg x 10
Ab wheel
20
7 Likes
Got a really big bloke at the gym to show me how to do db shrugs. Completley different to how Iāve done them in the past. Seems to have been effective, have amazingly painful trap doms this morning.
2 Likes
So what was the main difference? The holds?
Basically a very limited ROM row. Rather than holding the dbās at my side and lifting shoulders to ear, he got me bringing the dbās back and up and said to imagine trying to grip somethig with my shoulder blades.
Its quite hard to explain, but once i saw it and tried it, it made complete sense, and the doms today suggest they very effectively hit m my traps.
I added the holds as he said you dont really need to go heavy, but 20kg was probably a bit too light without them.
2 Likes
Legs A
Hack squat
50kg x 20
100kg x 10
120kg x 5
140kg x 6
120kg x 9
100kg x 5 slow
Lying leg curl
30kg x 20
40kg x 10
50kg x 8
40kg x 10
45 degree leg press
100kg x 20
150kg x 10
200kg x 5
150kg x 10
Seated calf raise
20kg x 20
30kg x 20
35kg x 14
35kg x 12
6 Likes
Push A
Force incline chest press
20kg x 10
30kg x 5
35kg x 9
35kg x 6
30kg x 8
25kg x 12
High to low cable fly
27kg x 12
36kg x 10
31kg x 15
31kg x 12
Force shoulder press
10kg x 20
20kg x 10
30kg x 10
35kg x 10
30kg x 12
Db lateral raises ss 10kg plate front raise
12.5kg x 10 / 12
10kg x 10 / 12
Single arm triceps ext
13kg x 15
13kg x 12
13kg x 10
Matrix chest press
40kg x 30
50kg x 20
60kg x 15
7 Likes
Dips
Bw x 10
+20kg x 10
+40kg x 10
+50kg x 1 (braced all wrong, started to black out)
+40kg x 8
+20kg x 14
Bw x 10
Triceps ext ez bar
21kg x 20
28kg x 10
36kg x 10
Db lateral raises ss db press
10kg x 14 / 10kg x 12
10kg x 10 / 10kg x 10
7 Likes
Pull B
Ng pull ups
10
10
8
4
Seated single arm cable row
16kg x 10
20kg x 10
24kg x 10
26kg x 10
28kg x 10
30kg x 6
24kg x 26
Matrix upper back
55kg x 5
65kg x 10
70kg x 15
70kg x 12
70kg x 10
Db shrugs
25kg x 8
25kg x 8
25kg x 8
25kg x 8 (5 sec hold)
Straight arm lat pull downs
30kg x 10
30kg x 11
30kg x 10
22.5kg x 15
Rope cable hammer curls
20kg x 10
25kg x 10
27.5kg x 8
17.5kg x 16
Rear delt cable fly
5kg x 15
7.5kg x 4
5kg x 13
Ezbar Preacher curl
10kg x 20
20kg x 7
20kg x 4
10kg x 21 (3x grip change)
10kg x 18 (3 x grip change)
Ab wheel
20
20
15
6 Likes
That is a lot of pulling work in one session - solid work there.
Not familiar with this term, what is this exercise?
2 Likes
It basically this machine, a bit like a rear delt fly on a peck dec but with diverging row feel. I like it as it really lights up my whole upper back
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Ah, yeah, know that one. Good variation on rows actually.
2 Likes
Youāve good nice machine at your gym.
Theres quite a few nice machines i can rotate in if i want, the only downside is, this makes the gym popular, and its very busy even early am when i go.
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Am finding all gyms have gotten busier since the end of the lockdown last year. Even Pure Gym (not that id go there lol) did away with its āoff peakā 12-3pm times because its as busy then as it is at 6-9pm. Seems that full of people that āwork from homeā and bored teenagers.
1 Like