Going to stop conventional deadlifting for a while and focus on squat a bit more. Was ill yesterday and the missus didn’t want me to go to the gym, so compromised and left my shoes knee wraps etc at home with the intention of a semi deload leg session. Ended up not deloading at all and really pushed on the leg press.
5 mins treadmill
Db shoulder press
18kg x 20
22kg x 10
24kg x 10
26kg x 8
26kg x 8
26kg x 7
Db Lateral raise
8kg x 12
10kg x 12
12kg x 12
14kg x 8
10kg x 14
Incline Smith bench
20kg x 25
40kg x 12
50kg x 10
60kg x 8
60kg x 5
40kg x 15
Db fly press
16kg x 20
18kg x 14
20kg x 13
Dips
Bw x 10
+10kg x 10
+10kg x 10
+10kg x 8
Triceps press
20kg x 20
25kg x 15
25kg x 14
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Flu Gains.
10 mins treadmill
NG Pull ups
8
8
5
5
3
Behind neck latpull downs
35kg x 20
40kg x 20
45kg x 20
50kg x 16
Seated cable row (wide hammer grip)
65kg x 18
75kg x 14
85kg x 13
85kg x 8
Face pulls
3x20
Upright row double cable
6kg x 14
8kg x 12
10kg x 9
Seated db hammer curls
12kg x 14
14kg x 12
16kg x 8
Preacher curl
10kg x 20
15kg x 12
15kg x 12
Cable curl drop set
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5 mins treadmill
Squat
60kg x 8
80kg x 8
100kg x 8
110kg x 5
120kg x 5
130kg x 5
140kg x 5 (rep pr)
150kg x 2 (rep pr)
160kg x 1 (Pr) 1
Rdl
60kg x 20
100kg x 12
140kg x 8
160kg x 10
Hack squat
40kg x 12
80kg x 8
100kg x 6
120kg x 4
Standing calf raises
80kg x 12
100kg x 12
120kg x 12
Cable crunch
3x20
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Woke up this morning really tight from lots of driving, was thinking about not squatting today,. Gave myself a good talking too, treble pr! Squats just felt weirdly light today wasn’t planning to do 150kg but doubled it, probably had 3, set safties and thought fuck it, I’ll go for 160. Maybe not deadlifting Sunday has left me less fatigued.
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Ding-a-ling!!
5 mins treadmill
Incline db bench
18kg x 10
22kg x 10
26kg x 10
28kg x10
32kg x 10
34kg x 10
36kg x 8
30kg x 12
Incline db fly
14kg x 20
14kg x 20
14kg x 20
Bnp
20kg x 10
25kg x 10
30kg x 10
35kg x 10
30kg x 10
Db Lateral raises ss 10kg plate front raise
10kg x 12/20
10kg x 12/20
10kg x 11/20
Dips
Bw x 10
+10kg x 5
+15kg x 5
+20kg x 5
*25kg x 5
+30kg x 5
1 Like
Boom Booom Boooooom Quality mate.
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5 mins treadmill
Squat
60kg x 8
80kg x 8
100kg x 8
110kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 3 (rep pr)
160kg x 2 (rep pr)
170kg x 1 Pr
Rdl
70kg x 20
110kg x 5
150kg x 5
150kg x 5
Leg press
80kg x 20
120kg x 10
160kg x 10
200kg x 10
200kg x 6
Standing calf raises
80kg x 20
100kg x 20
100kg x 16
Hack squat face in
40kg x 20
80kg x 20
120kg x 16
Cable crunch
3x20
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Treble pr again! I’ve adjusted my attitude with squatting, (stopped being a pussy, and put some more effort in), I think 4 plates will happen soon!
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Didn’t you just break these PRs last week?
Leave some PRs for the rest of us.
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Yes on Wednesday I got 160kg for a pr, added 10kg today!
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I’ve realised I can push alot harder than I thought on squats and really grind them out.
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Dips coming back in shape too, I see. Damn.
I’m eating more, weighing just shy of 100kg now and not really any fatter looking. Strength is coming along. Will try and hold weight around this for a while, (til i get 180kg Squat).
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5 mins treadmill
Db shoulder press
18kg x 16
22kg x 10
24kg x 10
26kg x 10
26kg x 6
26kg x 6
Db Lateral raise
8kg x 14
10kg x 12
12kg x 12
14kg x 9
10kg x 15
Incline Smith bench
40kg x 14
50kg x 12
60kg x 8
60kg x 6
40kg x 14
Db fly press
18kg x 14
20kg x 12
Dips
Bw x 10
+10kg x 5
+20kg x 5
+20kg x 5
+30kg x 3
Bw x 8
How tall are you again? I’m sure you’ve mentioned, but I’m a slow reader.
5ft11
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Hah, I was going to ask the same, despite having been told the answer at least once. I think I have joked before about how there needs to be a “bio” or signature in everyone’s posts so that we know their relevant stats at all times. But I wasn’t really joking.
Edit: I just put my vitals in my profile summary, which are visible when you click someone’s name. Everyone on earth should do this.