Can I ask your rest times?
I dont really time, just wait til ive caught my breath and/or feel ready to go again. On the isolation stuff im probably resting about 30 secs, i like the fatigue to build up so the sets get harder.
Good man
T Bar row
20kg x 8
40kg x 6
60kg x 6
70kg x 6
70kg x 7
40kg x 16
Straight arm lat pull downs
25kg x 28
35kg x 10
30kg x 12
Wide grip lat pull down
35kg x 28
45kg x 15
55kg x 12
55kg x 12
Wide grip seated cable row
45kg x 18
50kg x 12
50kg x 12
Matrix upper back row
60kg x 10
70kg x 20
70kg x 12
Dips
Bw x 30
Bw x 12
Triceps ext
25kg x 20
30kg x 15
30kg x 12
Cross body hammer curls
15kg x 15
15kg x 10
Ez bar curl
20kg x 10
20kg x 15
Rope hammer curls drop set
Ab wheel
28
4 Likes
Face pulls
3 x 20
Cable Lateral raises
9.1kg x 10
13.5kg x 10
9.1kg x 15
Rope cable upright row
22kg x 20
31kg x 20
40kg x 13
Ez bar curl
10kg x 20
20kg x 12
25kg x 10
25kg x 7
15kg x 14
Dips
Bw x 28
Bw x 15
Bw x 11
Calf press on leg pess machine
(5sec pause, 0 up, 5 sec hold, 5 sec neg.)
80kg x 8
80kg x 6 then 6 fast
80kg x 4 then 6 fast
Single arm cable triceps ext
18kg x 10
18kg x 10
18kg x 10
Cable biceps curl
31kg x 24
45kg x 8
4 Likes
Going to try a much reduced volume
Am going to quit membership to the sauna gym to stop myself doing 2 a days and try a 7 day repeating routine ti get a bit more structure.
1 legs fri
2 push sat
3 off sun
4 off mon
5 pull tue
6 shoulders arms calves wed
7 off thur
4 Likes
Force incline chest press
25kg x 10
35kg x 8
45kg x 5
35kg x 7
30kg x 9
15kg x 15
Straight arm lat pull downs
30kg x 18
35kg x 10
30kg x 8
SeatedDb shoulder press
15kg x 18
22.5kg x 9
Ohp
40kg x 10
40kg x 10
40kg x 8
Fly machine
90kg x 10
100kg x 8
100kg x 7
Db lateral raises
12.5kg x 8
10kg x 15
10kg x 8
Wide grip seated cable row
45kg x 12
50kg x 12
55kg x 8
Ez bar curl
10kg x 28
20kg x 8
5 Likes
Ment to do legs today but all racks full so did a push session instrad. Legs monday.
1 Like
Life stress peaked again over the weekend, should hopefully start decreasing a bit now. Ive just been wiped out of mental energy. I know training may have helped, bit i decided to prioritise rest and sleep instead.
Plannimf to go to gym tomorrow.
5 Likes
Forgot to post this yesterday, decided on a bif of full body as visits to gym may be infrequent for a while.
Dl
100kg x 10
140kg x 5
180kg x 4
200kg x 3
220kg x 2
180kg x 12
Ohp
20kg x 10
40kg x 10
50kg x 10
60kg x 4
40kg x 10
Force Pendulum leg press
50kg x 20
100kg x 12
150kg x 10
150kg x 7
Straight arm lat pull downs
35kg x 12
35kg x 12
Lat pull downs
40kg x 20
50kg x 12
Low to high cable fly
13kg x 14
18kg x 10
22kg x 4
Cable Lateral raises
13kg x 20
17kg x 10
Ez bar curl
10kg x 10
20kg x 10
30kg x 5
5 Likes
Force flat chest
20kg x 12
40kg x 10
55kg x 8
60kg x 6
45kg x 11
Fly machine
80kg x 10
90kg x 10
95kg x 9
Force shoulder press machine
20kg x 10
30kg x 15
35kg x 8
25kg x 11
Cable Lateral raises
10kg x 5
7.5kg x 10
7.5kg x 10
Close grip high incline smith shoulder press
20kg x 22
30kg x 10
50kg x 7
30kg x 14
Triceps ext
20kg x 19
30kg x 8
30kg x 6
25kg x 11
Ez bar curl
20kg x 12
20kg x 12
20kg x 12
Db lateral raises
10kg x 10
10kg x 10
Ab machine
2 x 20
5 Likes
Mate that was a whole lot of heavy deadlift. Nice work.
1 Like
110kg x 10
150kg x 4
200kg x 5
220kg x 8 (equal rep pr)
240kg x 3 (rep pr)
200kg x 5
150kg x 10 floating
Straight arm lat pull downs
17.5kg x 20
28kg x 15
28kg x 14
Wide grip lat pull down
45kg x 10
54kg x 10
61kg x 10
Rear delt cable fly
2.5kg x 20
5kg x 20
7.5kg x 9
Dips
Bw x 20
Bw x 9 slow
Db lateral raises
10kg x 10
10kg x 10
Ez bar curl
20kg x 10
20kg x 10
7 Likes
Got alot of anger and stress out on those deadlifts.
4 Likes
Good work being done there - impressive deadlift numbers. You are a strong dude.
2 Likes
Dips
Bw x 20
+20kg x 18
+30kg x 10
+40kg x 8
+30kg x 10
Bw x 25
Hammer strength iso Incline chest press
20kg x 12
40kg x 5
30kg x 8
20kg x 10
Rear delt cable fly
3.75kg x 29
6.25kg x 20
8.75kg x 10
3.75kg x 20
Ez bar curl
20kg x 20
30kg x 7
29kg x 12
Db lateral raises ss 25kg bnp
10kg x 12 / 15
10kg x 9 / 11
7 Likes
Wide grip straight arm lat pull down
21kg x 12
31.5kg x 12
38.5kg x 8
High Incline smith press
30kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 8
Cross body hammer curls
12kg x 10
16kg x 10
16kg x 10
16kg x 9
Triceps ext
21kg x 25
28kg x 10
35kg x 12
35kg x 9
28kg x 15
Single arm biceps cable curl
10kg x 15
12.5kg x 10
Dips
Bw x 25
Bw x 10
Ez bar curl
10kg x 26
5 Likes
Forgot to log this from yesterday:
Ohp
20kg x 10
40kg x 8
50kg x 5
60kg x 5
60kg x 5
50kg x 8
30kg x 18
Rear delt cable fly
2.5kg x 20
5kg x 20
7.5kg x 10
2.5kg x 26
Hammer strength iso Incline chest press
20kg x 20
30kg x 10
30kg x 8
Db lateral raises
12kg x 10
10kg x 10
Ez bar Preacher curl
20kg x 10
20kg x 10
6 Likes
Squat
70kg x 5
110kg x 5
140kg x 2
Not feeling these , on a rubbery floor not platform.
Deadlift
110kg x 5
140kg x 5
170kg x 3
200kg x 2
230kg x 1
200kg x 9
Hack squat
80kg x 10
120kg x 5 v slow
80kg x 12
Straight arm lat pull downs
27.5kg x 20
32.5kg x 17
32.5kg x 9
Face pulls
2x 20
Ez bar curl
20kg x 12
20kg x 10
20kg x 9
Dips
Bw x 20
Bw x 15
Bw x 15
7 Likes
Deadlift still strong mate. Quality
3 Likes