Didn’t have time to train yesterday, daughter had her kickboxing grading which took a big chunk of the day up, then we did some Christmas shopping.
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Today’s training:
Bit of everything.
Deadlift
60kg x 20
100kg x 10
140kg x 8
180kg x 3
200kg x 1
220kg x 1 (pr)
Dips
Bw x 20
+20kg x 8
+30kg x 5
+40kg x 5
Pullups
10
Bench
60kg x 10
60kg x 10
Fly machine
80kg x 20
90kg x 10
Bnp
17.5kg x 10
20kg x 10
25kg x 8
Db Lateral raises
8kg x 10
8kg x 8
8kg x 8
Seated Db hammer curls
16kg x 10
18kg x 8
Bb curls
20kg x 12
20kg x 8
Triceps extensions
25kg x 15
30kg x 10
Deadlift felt really solid today so thought I’d try 5 plates and got it! Decided not to Squat after so did some upper body stuff.
Think I’m going to switch to full body in the new year, maybe; full, rest, full, rest, upper, lower, rest.
Sounds like time well spent. My daughter had a Karate grading yesterday too.
Wasn’t allowed to watch in the hall, but lurked outside spying through the doorway!
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I like you just gloss over the 5 dips with 2 plates like it wasn’t even a thing.
Congrats on the 5 plate DL! That is also where my all time record is. 225kg, on the other hand, made a disc shoot out my spine and had me bed-ridden for literally 5 weeks, which is why I keep everything under 200 these days.
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Thanks, I don’t think I’m going to try more than 5 for a while. Time to get my squat closer now.
Upper
5 mins treadmill
Bench
40kg x 20
60kg x 10
80kg x 5
80kg x 5
Seated cable row
55kg x 20
75kg x 20
75kg x 16
Bnp
17.5kg x 20
20kg x 10
25kg x 8
30kg x 7
Straight arm Lat pull downs
32.5kg x 10
35kg x 10
35kg x 10
Dips
Bw x 12
+20kg x 8
+20kg x 7
+20kg x 6
Db Lateral raises
8kg x 12
10kg x 8
10kg x 8
Incline Db fly
12kg x 20
14kg x 12
Cable crunches
Preacher curl
20kg x 15
20kg x 10
Ab wheel
Full body tryout
5mins treadmill foam rolling stretching
Squat
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 2
Db bench
22kg x 20
26kg x 10
30kg x 10
34kg x 7
Tbar row
30kg x 10
40kg x 10
45kg x 10
47.5kg x 8
Cable curl / extension super set x 2
Upper
Incline db press
22kg x 10
26kg x 10
30kg x 8
30kg x 10
30kg x 8
Fly machine
80kg x 10
80kg x 10
80kg x 10
Dips
Bw x 15
+20kg x 10 med
+20kg x 5 narrow
+20kg x 5 wide
NG pull ups
10
5
Tbar row
40kg x 10
40kg x 10
Bnp
20kg x 15
25kg x 10
25kg x 10
Db Lateral raises
8kg x 12
8kg x 10
8kg x 10
Preacher curl
10kg x 20
20kg wide x 10
20kg narrow x 10
Is it possible to strain your back from practising bracing whilst wearing a lifting belt for too long?
Asking for a friend.
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I’ve never heard of it but I guess it is !!! Nice belt, now time to break some PR’s
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Lower
5mins treadmill foam rolling stretching
Squat
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 4
120kg x 3
130kg x 1
Deadlift
100kg x 8
140kg x 5
180kg x 4
200kg x 2
Standing calf raises
80kg x 20
120kg x 15
120kg x 15
Bit hungover today, and had a massive fry up, stomach has been a bit twingy so didn’t push squats. Loving the new belt, even wore it for the 200kg Deadlift double.
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Upper
5 mins treadmill
Db bench
22kg x 10
26kg x 8
30kg x 10
32kg x 8
34kg x 8
34kg x 8
Cable row
65kg x 10
75kg x 10
85kg x 10
95kg x 10
105kg x 10
Bnp
25kg x 10
30kg x 10
30kg x 8
20kg x 12
34kg x 8
Face pulls
12.5kg x 12
15kg x 10
17.5kg x 10
Db Lateral raises
10kg x 10
10kg plate front raise x 30 ss 6kg Db Lateral raises x 10. x 2
Seated Db curls
16kg x 6
16kg x 12
16kg x 10
Oh Triceps ext
15kg x 10
15kg x 6
Preacher curl
20kg x 12 wide
20kg x 10
Reverse Tri ext
15kg x 20
20kg x 12
2 days til we go away on holiday, looking forward to starting a full body programme in the new year. Gone into holiday mode already, the weight is flying on, 204 this morning. Expect to be around 220 by the time we get back.
lol… full body routines are awesome. I like either fully body or upper/lower
Lower
5mins treadmill foam rolling stretching
Squat
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5
Deadlift
100kg x 12
140kg x 5
180kg x 8
Standing calf raise
80kg x 20
120kg x 10
160kg x 8
160kg x 8
That is some nice deadlifting mate. Good job