What if it changes, I’m only 33, I’ve still got some growing to do
You just update it as it changes, duh.
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Done
Returned all the equipment I borrowed on Sunday, the trainer seemed really stressed about setting his gym back up (had water leak from above so had to empty it to have all the flooring replaced before corona, only just completed.) offered to help so went round after work yesterday to help put back all the rubber matting. Who knew they were so heavy! Really tired so no training today, and having a day off tomorrow too.
Probably time for a deload anyway, will do 50% volume deload by doing 3 rather than 6 sessions this week.
Like the idea of this as I struggle with backing off for deload, but can still push each session as I’m doing half as many. (not sure if this counts?)
Had a good chat about training whilst we were working and he’s talking me round to learn some Olympic lifts which might be interesting.
3 Likes
5 mins treadmill
Straight arm Lat pull downs
22.5kg x 20
27.5kg x 20
30kg x 19
30kg x 20
Lat pulldown
50kg x 20
55kg x 20
65kg x 12
55kg x 12
Seated cable row wide hammer grip
45kg x 20
50kg x 20
55kg x 20
60kg x 20
Rear Delt fly machine
30kg x 12
35kg x 12
40kg x 12
Face pulls
3x20
Ez bar upright row
10kg x 20
15kg x 20
20kg x 14
20kg x 20
Bb curl
17.5kg x 30
20kg x 20
25kg x 30
25kg x 25
15kg x 20
15kg x 20
Decline situps
30
25
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5 mins treadmill
Squat
60kg x 10
80kg x 8
100kg x 8
110kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 4 (rep pr)
160kg x 2
Rdl
100kg x 20
140kg x 12
180kg x 5
140kg x 8
Ghr
5
10
10
Standing calf raise
80kg x 15
100kg x 12
100kg x 20
Cable crunch
3x20
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Wanted 3 @160kg for Squats but on 2nd rep hips shifted a bit and I was put off going for a 3rd.
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It was a PR single not too long ago. Give the rest of us a chance
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5 mins treadmill
Incline db bench
18kg x 10
22kg x 10
26kg x 10
32kg x 10
34kg x 5
36kg x 5
38kg x 4
30kg x 14
Incline db fly
14kg x 20
18kg x 14 then 5 fly press
18kg x 12 then 6 fly press
Bnp
20kg x 10
25kg x 10
30kg x 10
35kg x 10
40kg x 4
Db Lateral raises ss 15kg plate front raise
10kg x 14/10
10kg x 10/10
8kg x 14 /10kg plate x 18
Dips
Bw x 10
+10kg x 5
+20kg x 5
+30kg x 5
+20kg x 5 drop Bw x 6
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5 mins treadmill
NG Pull ups
8
8
4
Chinup
3
Behind neck latpull downs
40kg x 20
50kg x 18
55kg x 12
Seated cable row (wide hammer grip)
65kg x 20
75kg x 15
85kg x 15
85kg x 10
Face pulls
3x20
Upright row double cable
4kg x 20
6kg x 16
8kg x 11
Rope triceps ext
10kg x 20
15kg x 20
20kg x 12
Seated db hammer curls
12kg x 16
14kg x 14
16kg x 9
Preacher curl
5kg x 20
10kg x 15
10kg x 15
Cross body cable hammer curl
5kg x 10
5kg x 12
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5 mins treadmill
Squat
60kg x 10
80kg x 8
100kg x 8
120kg x 8
130kg x 5
140kg x 5
140kg x 5
140kg x 5
100kg x 20
Seated leg curls
25kg x 50
35kg x 20
45kg x 20
Hack squat facing in
40kg x 20
80kg x 10
80kg x 10
80kg x 10
Standing calf raises
80kg x 20
120kg x 20
120kg x 20
120kg x 20
Cable crunches
3x30
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Even at 100kg 20 rep squats suck!
are you for real…that is disgusting and only something I expect @kleinhound to do!!
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It sucked so much I might have to make it a regular thing and add some weight. 140kg x 20 would be pretty cool.
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I can 100% vouch for that. They’re awful. Probably effective though.
It sucks, but something everyone should try once. I am surprised you haven’t tried it.
I’m also surprised at that. Slightly disappointed, even. Certainly enough that he should feel some peer pressure to try.
Totally agree. If only there was something that could be done to change that.
1 Like
5 mins treadmill
Db shoulder press
18kg x 16
22kg x 10
24kg x 10
26kg x 10
26kg x 10 (dropped rom on last 4)
26kg x 6
Db Lateral raise
8kg x 12
10kg x 10
12kg x 10
14kg x 10
14kg x 6
8kg x 20
Incline Smith bench
20kg x 20
30kg x 14
40kg x 12
40kg x 12
40kg x 12
Low to high cable fly
7.5kg x 10
10kg x 12
12.5kg x 10
12.5kg x 10
Dips (not today, big cut on plam)
Skull crushers
10kg x 12
20kg x 12
20kg x 10
Cgbp
40kg x 20
50kg x 12
60kg x 10
70kg x 7
Triceps ext underhand grip
3x12
1 Like
I have done 20 rep sets on squats before usually with a second set at 15 reps and I agree with both comments they suck and everyone should do them.
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