Seated shoulder press
20kg x 10
30kg x 10
40kg x 10
45kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
Drp 40kg x 15,5,4
Single arm Db Lateral raises
7kg x 20
10kg x 10
7kg x 15
7kg x 15
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Limited time shoulder session. Might change to a bro split as its easier to fit in quick workouts at home rather than doing push/pull upper/lower.
Dropped weight back on Lateral raises to focus on form and starting movement with the delts. Great pump.
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Incline bench
20kg x 10
40kg x 10
50kg x 10
55kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
55kg x 10
50kg x 10
40kg Drp 20,9,8
Bb row
40kg x 20
50kg x 20
60kg x 20
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Thought Iād work up to a couple of sets of 10 at 60kg before I tired then work back down, got 8! Did a few rows then ran out of time.
Squat (3 mins rest between sets)
80kg x 10
90kg x 5
100kg x 5
110kg x 4
120kg x 3
130kg x 2
140kg x 1
152.5kg x 1 (pr)
Rdl
100kg x 20
100kg x 20
Bb curls
30kg x 20
30kg x 20
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Hungover today, didnāt fancy 5x5 @120 on squats, did single at 140kg and felt good so tried and got pr at 152.5kg!
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Nice job on the squat PR mate.
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Thanks, looking forward to gym reopening and getting after some more.
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Stress = PRs
Good work man.
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Noice!
Also a fan of those crazy high volume sessions. I do that all the time when I am training intuitively.
Seated shoulder press
20kg x 10
30kg x 10
40kg x 10
50kg x 5
55kg x 5
57.5kg x 2
60kg x 2
62.5kg x 2
65kg x 2
67.5kg x 1 (press PR though last PR at 65kg was standing)
60kg cluster set 10 breaths between x 6
7kg Db side raise ss 5kg rear delt plate raises:
20/20
20/20
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Noice. Although were I you, keep the PRs separate in your head. They are indeed two different lifts.
Iām just not going to press standing anymore. It always feels very unstable and like Iām about to tweak my back.
Understandable. You mostly get the same thing out of it either way.
Bench
20kg x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 2
100kg x 1
90kg x 2
80kg x 6
70kg x 8
70kg x 8
70kg x 8
60kg x 15
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Deadlift
60kg x 10
100kg x 10
140kg x 8
160kg x 6
180kg x 3
200kg x 3
220kg x 2 (rep pr)
230kg x 1(Pr)
180kg x 8
Leg press
40kg x 40
80kg x 20
120kg x 12
160kg x 10
200kg x 10
240kg x 8
280kg x 6
T-bar row
20kg x 20
30kg x 12
40kg x 12
Face pulls
3x12
Preacher curl
10kg x 20
20kg x 10
10kg x 15
10kg x 10
Calf raises
40kg x 20
80kg x 12
120kg x 12
Awesome 1st session back at gym! Felt so strong on dl, think the narrower bar and stable platform made a huge difference to my confidence.
Great double PR mate. Nice work
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Looks like Iāve wondered into Cyrrex log by mistake, Iāll see myself out.
2 Likes
5 mins treadmill
Db shoulder press
14kg x 20
18kg x 10
22kg x 8
24kg x 8
26kg x 8
26kg x 8
26kg x 6
Db Lateral raise
8kg x 12
10kg x 12
12kg x 10
10kg x 12
Incline Smith bench
20kg x 20
40kg x 12
60kg x 8
60kg x 5
40kg x 13
Pec dec
60kg x 15
80kg x 12
80kg x 10
Dips
Bw x 8
Bw x 8
Bw x 7
Triceps press
20kg x 20
25kg x 12
25kg x 10
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