Dips were awful today, possibly due to Pec dec flys before hand. Great pump though.
Thatās a big time PR up there!
I know, almost annoyed, as now my squat is even further behind!
lol, nice humble-brag
1 Like
10 mins treadmill
Pull ups
10
6
Chinups
5
4
Behind neck latpull downs
35kg x 20
40kg x 20
45kg x 14
50kg x 14
Seated cable row (wide hammer grip)
55kg x 12
65kg x 10
75kg x 12
75kg x 12
Db shrugs
32kg x 20
34kg x 16
36kg x 16
38kg x 14
Face pulls
3x20
Db hammer curls
12kg x 14
16kg x 8
12kg x 10
Preacher curl
10kg x 20
15kg x 10
15kg x 8
10kg x 8
1 Like
5 mins treadmill
Squat
60kg x 8
80kg x 8
100kg x 8
110kg x 5
120kg x 4
130kg x 3
140kg x 2
Rdl
100kg x 20
140kg x 8
160kg x 6
180kg x 3
Seated Calf press
40kg x 15
60kg x 15
80kg x 15
2 Likes
5 mins treadmill
Incline db bench
18kg x 10
22kg x 10
26kg x 10
28kg x 10
30kg x 10
32kg x 10
34kg x 10
36kg x 4
30kg x 10
Low to high cable fly
12.5kg x 8
10kg x 11
10kg x 10
10kg x 10 drop to 5kg x 10
Bnp
20kg x 10
25kg x 10
30kg x 10
35kg x 6
20kg x 16
20kg x 12
Db Lateral raises ss10kg plate front raise
8kg x 12/20
8kg x 12/20
8kg x 12/20
Dips
Bw x 20
+10kg x 8
+10kg x 7
Cgbp
40kg x 16
50kg x 10
60kg x 7
60kg x 5
60kg x 4 drop 40kg x 5 drop 30kg x 6 drop 20kg x 10
1 Like
Nice volume. Dips starting to shape up as well I see.
Iām really enjoying more volume and getting a bit of a pump on!
1 Like
5 mins treadmill
Straight arm Lat pull downs
17.5kg x 20
22.5kg x 20
27.5kg x 20
27.5kg x 20
Double pulley Lat pulldown
8kg x 20
12kg x 20
16kg x 20
18kg x 20
Pendley row
40kg x 20
50kg x 20
60kg x 10
60kg x 10
Rear Delt fly machine
35kg x 20
40kg x 20
40kg x 14
Face pulls
3x20
Upright row double cable
6kg x 20
6kg x 20
6kg x 20
Barbell curl
10kg x 20
15kg x 20
20kg x 20
Deadlift
60kg x 40
100kg x 20
140kg x 10
160kg x 10
180kg x 6
200kg x 4
200kg x 3
200kg x 2
Legpress
80kg x 20
120kg x 12
160kg x 10
200kg x 10
240kg x 8
Standing calf raises
80kg x 20
120kg x 20
120kg x 20
Glute drive
40kg x 20
80kg x 20
120kg x 12
160kg x 7
3 Likes
5 mins treadmill
Db shoulder press
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 14
Incline Smith bench
20kg x 25
40kg x 12
50kg x 10
60kg x 5
50kg x 10
40kg x 14
Db fly press
16kg x 20
18kg x 12
20kg x 12
Dips
Bw x 9
Bw x 8
Bw x 11
Triceps press
20kg x 20
25kg x 15
25kg x 12
1 Like
Repping 200 like it aināt even a thing.
1 Like
10 mins treadmill
Pull ups
11
6
Chinups
5
4
Behind neck latpull downs
35kg x 20
40kg x 20
45kg x 16
50kg x 15
Seated cable row (wide hammer grip)
65kg x 12
75kg x 12
85kg x 10
65kg x 12
Face pulls
3x20
Upright row double cable
6kg x 20
8kg x 12
10kg x 7
Db hammer curls
12kg x 14
14kg x 10
14kg x 10
14kg x 8
Preacher curl
10kg x 20
15kg x 12
15kg x 11
15kg x 8
2 Likes
5 mins treadmill
Squat
60kg x 8
80kg x 8
100kg x 8
110kg x 5
120kg x 5
130kg x 5
140kg x 4
150kg x 1
Rdl
100kg x 12
140kg x 8
160kg x 6
180kg x 5
Seated Calf press
80kg x 15
80kg x 10
80kg x 10
80kg x 10
Leg extension
45kg x 10
50kg x 20
60kg x 16
80kg x 12
Cable crunch
40kg x 30
50kg x 20
50kg x 20
5 mins treadmill
2 Likes
5 mins treadmill
Incline db bench
16kg x 10
18kg x 10
22kg x 10
26kg x 10
28kg x10
32kg x 10
34kg x 7
30kg x 5
20kg x 12 (slow eccentric)
Incline db fly
12kg x 20
12kg x 20
12kg x 20
Bnp
20kg x 10
25kg x 10
30kg x 8
35kg x 5
20kg x 14
20kg x 10
Db Lateral raises ss10kg plate front raise
8kg x 14/20
8kg x 14/20
8kg x 14/20
Dips
Bw x 22
+10kg x 10
+10kg x 8
Cgbp on smith
40kg x 20
Cgbp
50kg x 10
50kg x 10
50kg x 8 drop 40kg x 10 drop 30kg x 12 drop 20kg x 22
2 Likes
5 mins treadmill
Straight arm Lat pull downs
22.5kg x 20
27.5kg x 20
30kg x 20
30kg x 19
Lat pulldown
50kg x 20
55kg x 14
65kg x 10
Bent Bb row
60kg x 10
60kg x 10
60kg x 10
80kg x 10
90kg x 8
Rear Delt fly machine
35kg x 20
40kg x 20
45kg x 16
Face pulls
3x20
Ez bar upright row
10kg x 20
15kg x 20
15kg x 20
Ez bar curl
10kg x 20
15kg x 20
10kg x 20
5kg x 21
Decline situps
2 x 20
All that volume is like sweet music to my ears.
Iām loving it at the moment, getting nice and sore too!
1 Like
Leg press
80kg x 30
120kg x 10
160kg x 10
200kg x 10
240kg x 10
200kg x 10
160kg x 20
Rdl
60kg x 20
100kg x 16
140kg x 8
140kg x 8
Seated leg extensions
45kg x 20
55kg x 25
65kg x 16
75kg x 8
85kg x 8
Seated leg curl
60kg x 20
70kg x 8
60kg x 10
Seated calf press
40kg x 35
80kg x 18
80kg x 20
80kg x 15
Cable crunches
3x20