Tbar row
20kg x 12
30kg x 8
40kg x 6
50kg x 4
60kg x 8
70kg x 5
50kg x 16
Straight arm lat pull downs
25kg x 20
30kg x 10
30kg x 18
25kg x 22
Lat pull downs
45kg x 12
50kg x 12
55kg x 12
65kg x 8
50kg x 18
Db shrugs
30kg x 12
35kg x 12
35kg x 16
Read delt cable fly
5kg x 20
7.5kg x 8
5kg x 19
Bb curl
30kg x 12
25kg x 10
15kg x 10
Biceps curl machine drop set
Ohp
20kg x 16
40kg x 10
50kg x 5
60kg x 2
65kg x 2
70kg x 2
75kg x 1
60kg x 8
60kg x 7
60kg x 6
60kg x 6
60kg x 6
60kg x 6
60kg x 5
Force Incline chest press
20kg x 12
25kg x 8
30kg x 8
30kg x 6
20kg x 11
Cable Lateral raises
9.1kg x 15
13.6kg x 10
9.1kg x 12
9.1kg x 12
Lent back upright row/face pull
27.2kg x 10
27.2kg x 12
27.2kg x 12
Dips
Bw x 28
Bw x 20
Bw x 10
Single arm Triceps ext
9.1kg x 20
18.1kg x 10
Ohp felt great today, got more reps per set witb 60kg ghan last few sessions. Liking the row/facepull movdment i saw on paul carterās instagram, gor a great total shoulder pump.
Training is in a really good place right now. Limimg the flexibility to do what i feel like with an eye on regularly doing a few lifts and teying to beat tje log book on those.
Always good to read this. Rock on mate.
Squat
60kg x 8 big pauses
100kg x 5
120kg x 3
140kg x 2
160kg x 1
170kg x 1
160kg x 3
140kg x 10 (rep pr)
140kg x 5
140kg x 5
100kg x 20
Leg press
100kg x 20
100kg x 20
100kg x 20
Lying leg curl
25kg x 20
35kg x 10
35kg x 8
Calf press on leg pess machine
100kg x 10
100kg x 10
70kg x 30
Ab wheel
26
Legs very disrupted now.
I can imagine - that is a shit ton of squat volume - at very respectable weights.
Bench
20kg x 10
40kg x 10
60kg x 10
80kg x 5
90kg x 6
90kg x 6
90kg x 5
70kg x 14
Tbar row
20kg x 10
40kg x 10
60kg x 8
70kg x 6
50kg x 17
Rope cable straight arm lat pull down
17.5kg x 20
22.5kg x 18
22.5kg x 13
17.5kg x 18
Force shoulder press
10kg x 20
20kg x 10
30kg x 10
40kg x 7
Rear delt cable fly
5kg x 20
7.5kg x 10
5kg x 17
Low to high cable fly
12.5kg x 12
15kg x 6
12.5kg x 10
10kg x 11
Cable Lateral raise
5kg x 12
7.5kg x 8
5kg x 12
Ez bar curl
10kg x 20
20kg x 10
25kg x 8
Rope Triceps ext
22.7kg x 12
36kg x 20
45kg x 16
Upright row/face pull
36kg x 20
49kg x 11
Nice looking work out
Incline db bench
22.5kg x 15
30kg x 10
35kg x 10
35kg x 8
35kg x 8
35kg x 8
27.5kg x 15
Fly machine
70kg x 10
80kg x 10
90kg x 10
100kg x 8
Wide grip Incline bench
40kg x 20
50kg x 10
60kg x 10
Cable Lateral raises
5kg x 12
7.5kg x 10
5kg x 20
Rear delt cable fly
5kg x 20
7.5kg x 10
5kg x 14
Force shoulder press
20kg x 20
30kg x 9
Ab wheel
22
Sauna session
Dips
Bw x 23
Bw x 20
Rope Triceps ext
17.5kg x 15
21kg x 12
21kg x 12
21kg x 10
Straight arm lat pull down
15kg x 20
17.5kg x 20
17.5kg x 20
Ezbar curls
10kg x 10
20kg x 10
30kg x 7
20kg x 12
Cross body hammer curls
14kg x 8
Squat
60kg x 10
100kg x 5
120kg x 4
140kg x 3
150kg x 2
160kg x 1
170kg x 1
140kg x 8
Leg press
100kg x 20
150kg x 8
150kg x 10
Deadlift
100kg x 8
140kg x 5
160kg x 3
180kg x 2
200kg x 8
Lying leg curl
40kg x 8
40kg x 8
40kg x 8
Face pulls
2 x 20
Ohp
20kg x 10
40kg x 10
50kg x 6
40kg x 10
Db lateral raises
10kg x 12
10kg x 10
High Incline cg Smith press
20kg x 10
30kg x 8
Sauna session
Dips
31
20
Seated calf raise
40kg x 15
50kg x 10
60kg x 8
40kg x 20
Incline db press
26kg x 10
30kg x 8
36kg x 5
Hammer strength iso Incline chest press
20kg x 20
20kg x 12
Rear delt fly machine
50kg x 10
50kg x 18
Calf press on leg press machine
57.5kg x 18
72.5kg x 15
Triceps machine
50kg x 20
Cross body Triceps ext
8.75kg x 20
11.25kg x 8
Forgot to log this thursday night:
Sauna session
Ng pull ups
10
10
Wide ng pull ups
3
3
Straight arm lat pull downs
17.5kg x 20
24.5kg x 14
24.5kg x 10
17.5kg x 15
Lat pull downs
40kg x 16
47kg x 12
54kg x 10
40kg x 20
Row machine
50kg x 12
80kg x 8
80kg x 8
Rear delt cable fly
2.5kg x 20
5kg x 10
5kg x 14
2.5kg x 23
Cable Lateral raise
5kg x 12
5kg x 8
2.5kg x 23
Upright row / face pull
17.5kg x 10
15kg x 10
Ez bar curl
10kg x 20
20kg x 10
20kg x 26
Dips
Bw x 22
Ohp
20kg x 10
40kg x 8
50kg x 6
60kg x 2
70kg x 1
77.5kg x fail
70kg x 2
60kg x 8
60kg x 6
40kg x 14
Force Incline chest press
10kg x 20
20kg x 13
25kg x 12
20kg x 11
Cable fly
9kg x 20
22kg x 15
27kg x 12
31kg x 10
18kg x 23
Db lateral raises ss 20kg bnp
10kg x 15 / 15
12kg x 10 / 15
7.5kg x 23 / 13
High Incline cg Smith press
20kg x 20
40kg x 10
40kg x 9
30kg x 13
Singke arm cabme triceps ext
13kg x 17
18kg x 12
18kg x 10
Ez bar curl
10kg x 30
20kg x 11
20kg x 8 to 10kg x 14
Dips
Bw x 20
+20kg x 8
Taking a full 7 day break from any training. Work has been very physical the last week and life stress has peaked again which is affecting my sleep. I want to train but feel constantly fatigued and in a bit of a fog, so decided to take a week off and see if it helps at all. Will train next on Saturday.
enjoy your break.
Force incline chest press
15kg x 30
25kg x 8
35kg x 8
45kg x 4
35kg x 6
25kg x 10
Force shoulder press
10kg x 10
20kg x 10
30kg x 10
35kg x 10
25kg x 14
Low to high cable fly
13kg x 12
22kg x 8
18kg x 8
9kg x 27
Rear delt cable fly
4kg x 24
9kg x 15
9kg x 14
9kg x 15
9kg x 9
Cable Lateral raise
7.5kg x 10
7.5kg x 10
5kg x 12
Db lateral raises ss 20kg bnp
10kg x 8 / 12
7.5kg x 12 / 12
Single arm triceps ext
12.5kg x 18
15kg x 8
12.5kg x 5
7.5kg x 12
Dips
Bw x 9
Bw x 16
Bw x 16
Ez bar curl
10kg x 30
20kg x 8
25kg x 5
10kg x 30
How long was that workout?
| boyce79
May 14 |
- | - |
Force incline chest press
15kg x 30
25kg x 8
35kg x 8
45kg x 4
35kg x 6
25kg x 10
Force shoulder press
10kg x 10
20kg x 10
30kg x 10
35kg x 10
25kg x 14
Low to high cable fly
13kg x 12
22kg x 8
18kg x 8
9kg x 27
Rear delt cable fly
4kg x 24
9kg x 15
9kg x 14
9kg x 15
9kg x 9
Cable Lateral raise
7.5kg x 10
7.5kg x 10
5kg x 12
Db lateral raises ss 20kg bnp
10kg x 8 / 12
7.5kg x 12 / 12
Single arm triceps ext
12.5kg x 18
15kg x 8
12.5kg x 5
7.5kg x 12
Dips
Bw x 9
Bw x 16
Bw x 16
Ez bar curl
10kg x 30
20kg x 8
25kg x 5
10kg x 30
Just about 70 mins.