5 mins treadmill
Straight arm Lat pull downs
22.5kg x 20
27.5kg x 20
30kg x 20
32.5kg x 11
Lat pulldown
50kg x 20
55kg x 20
65kg x 11
55kg x 16
Tbar row
20kg x 15
30kg x 10
35kg x 8
40kg x 10
Rear Delt fly machine
30kg x 20
35kg x 20
40kg x 12
Face pulls
3x20
Upright row double cable
4kg x 20
6kg x 16
8kg x 12
Bb curl
15kg x 40
20kg x 30
25kg x 20
30kg x 10
Decline situps
30
20
Thatās a lot of work for that time in the morning man, good going.
Itās just routine now, wake up before alarm at 0415, at gym for 0500. Gets annoying at weekends when I donāt have to go so early!
What is this crazy talk.
Are you that person who likes mornings? I was told you existed.
Itās the only time I can train, Iād be too tired to go after work.
Iād choose late nights over early mornings any day. I find it far easier to keep going than to get going, but thatās just me.
Iāve always done mornings, training awakes me up. If I did late night I wouldnāt be able to sleep for hours afterwards. Plus with young family Iād prefer to have my evening time at home with them.
When I was running I did all my runs very early in the morning, pre breakfast. I loved it and it always woke me up for the day. It is also useful because most running races start in the morning. For weight training I like to do it in the evening. I guess itās what you get used to but I always reel stronger after I hav eaten a few meals !
5 mins treadmill
Squat
60kg x 10
80kg x 8
100kg x 9
110kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 5 (rep pr)
160kg x 1
110kg x 20
Rdl
60kg x 30
100kg x 12
120kg x 6
120kg x 3 (lower back felt tweaky here so stopped)
Standing calf raise
80kg x 25
120kg x 20
120kg x 20
120kg x 20
Cable crunch
3x30
5 mins treadmill
Incline db bench
18kg x 10
22kg x 10
24kg x 8
28kg x 8
32kg x 6
34kg x 8
34kg x 6
34kg x 5
30kg x 8
High to low cable fly
12.5kg x 12
15kg x 10
15kg x 10
15kg x 12
Bnp
20kg x 20
25kg x 10
30kg x 10
35kg x 10
35kg x 7
Db Lateral raises ss 15kg plate front raise
8kg x 20/12
8kg x 14/10
8kg x 12/10kgplate x10
Dips
Bw x 10
Palm cut opened up so stopped
Rope Triceps ext
2x20
Cgbp
40kg x 8
40kg x 4
Was finding it very uncomfortable to get into position for these, Iāve had a sore neck for a couple of days so stopped here.
Bit of a disappointing session, was a bit hungover and sore going in. Not hungover after but shoulders and neck feel a bit off.
Okay, this is getting a bit disgusting.
Iām thinking if I can add a rep to the 160kg set every week or two til I get x5, I wonāt be far off a 180kg attempt.
Indeed. Sounds tough, but then again you have been adding loads to your squat lately.
Since Iāve stopped conventional deadlifting itās going up steadily.
5 mins treadmill
Straight arm Lat pull downs
25kg x 10
27.5kg x 10
30kg x 10
32.5kg x 10
35kg x 10
Lat pulldown double cable
6kg x 20
10kg x 14
14kg x 14
18kg x 12
Tbar row
20kg x 15
25kg x 10
30kg x 10
35kg x 9
Face pulls
3x20
Single arm cable row
3x10
Upright row double cable
6kg x 20
8kg x 12
10kg x 8
Bb curl
20kg x 30
25kg x 20
25kg x 20
25kg x 20
Seated hammer curls
12kg x 10
12kg x 13
Light session as neck still not feeling quite right. Got an appt with osteopath tonight, will hopefully sort neck out.
Back from osteopath, pinched a nerve again, had some very painful manipulations and deep tissue massage. Having a day off work tomorrow, and week off gym. (might go and do just cardio.)
Wait, what? Seems not too long ago that you were pulling 200 or something from the floor, so maybe I misunderstand. Are you doing zero pulling from the floor, or just using a substitute?