I’m really liking it at the moment!
Lower B
5 mins treadmill
Squat
60kg x 8
80kg x 8
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 2
160kg x 1
170kg x 1
150kg x 6 (rep pr)
Lying leg curl
35kg x 20
42.5kg x 15
42.5kg x 12
50kg x 12
Standing calf raise
120kg x 20
120kg x 15
120kg x 15
Dips ss 25kg Bb curl
Bw x 20/15
+20kg x 5/15
30kg x 5 /15
Think I could have had a little pr at 172.5kg on squat but had it in my head to go for 180kg after. 170kg was hard enough so dismissed that idea!
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Bonus day
10mins treadmill
Cable crunches
30
30
28
Hack squat
40kg x 20
80kg x 10
120kg x 10
160kg x 8
Calf raise
120kg x 12
120kg x 12
Cable lateral raises
3x20
Bench
40kg x 14
60kg x 8
80kg x 6
100kg x 3
80kg x 6
Face pulls
3x20
Bnp
25kg x 20
35kg x 10
25kg x 15
Preacher curl
20kg x 10
20kg x 10
20kg x 10
Dips
20
11
Legs really sore after squatting yesterday, so did a light leg workout to get some blood through them and some pushing.
Pull tomorrow.
Nice stuff, and nice rep PR
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I’m thinking that if I get some Squat volume in at 150kg and 160kg, stay away from doubles and singles for a few weeks, I can get 180kg soon.
I bet if you made 160 your bitch, get a solid 4 or 5 reps out of it, then you would be good for 180 for sure. Either that or you will stop posting for a few weeks, where we all eventually find out it went horribly wrong and you are in one of those comical looking full body casts.
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Sounds like a solid plan: 5 not too grindey reps at 160kg, do a light week then go for 180kg.
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5 mins treadmill
Chinups
8
6
5
5
5
Lat pull down
50kg x 10
55kg x 10
65kg x 8
75kg x 6
65kg x 12
Seated Db press
16kg x 20
20kg x 18
24kg x 12
26kg x 9
Seated row wide hammer grip
50kg x 20
65kg x 10
75kg x 5
85kg x 5
95kg x 5
85kg x 5
Lat pull down machine
45kg x 15
55kg x 10
65kg x 10
75kg x 10
Incline db fly press
16kg x 25
20kg x 20
22kg x 16
Face pulls
3x20
Ez bar upright row
20kg x 12
30kg x 9
30kg x 6
20kg x 12
Dips
10
Triceps push down
32.5kg x 20
40kg x 18
40kg x 14
Seated Hammer curls
14kg x 10
16kg x 10
16kg x 10
2 Likes
5 mins treadmill
Trapbar Deadlift
40kg x 30
80kg x 20
120kg x 10
140kg x 6
140kg x 8
Hack squat
40kg x 20
80kg x 20
120kg x 20
160kg x 10
160kg x 20
Leg press
80kg x 20
120kg x 12
160kg x 10
Standing calf raise
80kg x 12
120kg x 12
120kg x 12
Seated leg curls
3x20
Face pulls ss cable Lateral raises
20/20
20/20
Decline situps
3 x 20
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Smart move, don’t want to make us all feel too bad.
20 mins treadmill
3x30 cable crunches
Side bends 16kg kettlebell
3x20
Alternating Db culs
14kg x 10
16kg x 10
18kg x 10
Decline situps
2x20
Cable curl
17.5kg x 20
22.5kg x 10
22.5kg x 10
20mins treadmill
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5 mins treadmill
Bench
20kg x 10
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
Incline db fly
14kg x 10
18kg x 12
18kg x 12
18kg x 12 /ss press x 25
Smith ohp press
Bar x 20
40kg x 10
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
Db Lateral raises ss 20kg bnp
10kg x 10/15
10kg x 10/12
10kg x 12/12
Face pulls
3x20
Dips
18
12
9
5
Triceps extensions
3x10
2 Likes
5 mins treadmill
NG pull ups
9
5
3
3
Lat pull down
50kg x 10
55kg x 10
65kg x 10
75kg x 7
75kg x 5
65kg x 8
Seated row wide hammer grip
50kg x 20
55kg x 10
65kg x 10
75kg x 6
85kg x 6
95kg x 6
75kg x 12
Lat pull down machine
55kg x 10
65kg x 10
75kg x 10
85kg x 4
65kg x 8
Upright cable row
6kg x 20
8kg x 16
Standing Cable bent row
3x12
Barbell curls
25kg x 10
30kg x 10
30kg x 8
Rope curls
2x20
2 Likes
Squat
60kg x 10
80kg x 10
100kg x 6
120kg x 5
130kg x 5
140kg x 5
150kg x 5
160kg x 2
Deadlift
100kg x 10
140kg x 10
180kg x 6
200kg x 4
220kg x 2
Standing calf raise
80kg x 18
120kg x 8
120kg x 12
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Tried a slightly wider stance on squats today, liked it. Was able to stay a bit more up right and could feel quads working a bit more.
Not deadlifted from floor for a few weeks, felt OK.
That is a serious session mate. Very good job.
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I imagine the dog walk later will be quite sedate.
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5 mins treadmill
Ohp
20kg x 10
30kg x 8
40kg x 5
45kg x 5
50kg x 5
55kg x 6
55kg x 6
55kg x 6
40kg x 14
Db Lateral raises ss 20kg bnp
8kg x 18/14
8kg x 14/10
8kg x 14/10
Db Bench
20kg x 10
24kg x 10
28kg x 8
32kg x 6
32kg x 6
32kg x 6
32kg x 6
Incline db fly ss fly press
16kg x 12/12
18kg x 10/10
18kg x 10/9
Rope Triceps extensions
3x10
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