The absolute worst squat workout I’ve ever done was
1 > 10 > 1 ladder
Superset squats 100kg and burpees
Little rest as possible.
I was sore for a week and a half
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Nice work brother, strong!
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Feeling pretty beat up today, very hard day at work, will most likely have a rest or cardio abs day tomorrow.
Another long day at work, glad I didn’t train this morning. Already had fish chips and curry sauce, going to drink some beers, eat some ice cream and take another day off training tomorrow.
I’m undecided whether to start slowly dropping some fat, or take a run up to 17 stone before new year and the 2021 transformation challenge begins.
Was 219lbs this morning having been hovering just over 220lbs for the last month.
5 mins treadmill
Chinups
8
6
4
3
Lat pull down
50kg x 10
55kg x 10
65kg x 10
75kg x 8
65kg x 12
Seated row wide hammer grip
50kg x 20
65kg x 10
75kg x 6
85kg x 6
95kg x 5
85kg x 6
Single arm Db row
32kg x 10
34kg x 10
34kg x 8
34kg x 8
Face pulls
3x20
Double cable upright row
3x20
Bb curl
17.5kg x 20
20kg x 20
25kg x 17
25kg x 12
25kg x 11
25kg x 10
Rope hammer curl drop set
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Which one means you get to eat more pizza?
You make a good point!
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5 mins treadmill
Bench
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 6
90kg x 4
90kg x 4
90kg x 3
90kg x 3
Incline db fly
16kg x 12
18kg x 12
18kg x 14
18kg x 14 /ss press x 20
Smith ohp press
20kg x 10
40kg x 10
50kg x 5
50kg x 5
50kg x 4
50kg x 4
Db Lateral raises ss 20kg bnp
10kg x 10/18
10kg x 12/16
10kg x 12/12
Dips
16
10
9
Triceps extensions
3x20
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Lat pulldown
50kg x 20
55kg x 10
65kg x 10
65kg x 10
65kg x 8
Face pulls
3x20
Seated row wide hammer grip
65kg x 10
75kg x 10
85kg x 10
95kg x 7
Double cable upright row
3x20
Lat pulldown machine
65kg x 8
75kg x 5
75kg x 5
55kg x 12
Preacher curl
10kg x 20
15kg x 12
15kg x 12
15kg x 12
Cross body Db hammer curls
14kg x 8
14kg x 10
16kg x 8
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I’ve discovered zero sugar monster energy drinks. Got one the other day to stop myself falling asleep driving home, love them.
Was a bit hungover today but trained anyway didn’t do pull ups, was surprised how hard the Lat pull downs were considering I was fresh.
So having a hangover is what you consider “fresh”. Good to know!
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I didn’t feel fresh! I just ment I hadn’t done any pullups before hand.
Heh no judgement here man, I get fresher with every beer.
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Squat
60kg x 10
100kg x 6
120kg x 5
130kg x 5
140kg x 5
150kg x 5
160kg x 3
Deadlift
100kg x 20
140kg x 10
180kg x 10
220kg x 1
Leg press
120kg x 8
160kg x 10
160kg x 10
160kg x 10
Seated calf press
120kg x 10
120kg x 10
Face pulls
3x20
Dips
Bw x 10
+10kg x 10
+20kg x 5
+30kg x 4
+20kg x 5
Bw x 9
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Mate that looks like one hell of a session. You need to eat big after that lot.
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Got an extra rep at 160kg on squats, nearly didn’t get it up.
Set of 10 @180kg deadlifts really drained me. Got 220kg up but was seeing stars so left it at a single.
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Had a 2000+ calorie breakfast!
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That’s a good start. How’s the body holding up?
Not too badly, I never know how work is going to be from one week to the next. Last week was a real graft and I was feeling it so dropped a leg work out. I’ll just do a bit of cardio and ab stuff tomorrow, and see how I’m feeling Tuesday. I’m going to try really hard not to drink and beer in the week, I think even a couple affect my sleep and recovery beside the useless calories.
Ate loads yesterday, woke up feeling full of beans:
5 mins treadmill
Ohp
20kg x 10
30kg x 8
40kg x 5
45kg x 5
50kg x 5
55kg x 7
55kg x 7
55kg x 6 +1 push press
40kg x 10 + 4 push press
Db Lateral raises ss 20kg bnp
8kg x 18/12
12kg x 10/12
12kg x 10/10
8kg x 20/10
Db Bench
20kg x 10
24kg x 10
28kg x 8
32kg x 7
32kg x 7
32kg x 7
32kg x 7
Incline db fly ss fly press
16kg x 12/12
18kg x 10/10
Rope Triceps extensions
3x10
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