Ohp starts with bar touching clavicles, goes up to full elbow lockout, head has to move out the way of bar on way up.
Military press starts chin level stops short of elbow lock out. Head not in way of bar path.
They’re basically what I’m calling 2 variations of pressing a barbell overhead. I could be completely wrong with the naming.
Squat
60kg x 10
100kg x 6
120kg x 5
130kg x 5
140kg x 5
150kg x 5
140kg x 5
100kg x 20
Deadlift
120kg x 10
160kg x 6
200kg x 4
220kg x 2
220kg x 2
Hack squat
80kg x 20
120kg x 14
Calf raises
120kg x 20
120kg x 12
120kg x 12
Felt a pop inside my head on last dl set. No pain, just a weird sensation.
Stupidly Googled what a popping sensation inside one’s head could be. Stopped reading have gone to the pub Instead.
Wise choice as long as there was no pain then play on.
Brain aneurysm vs pint
The classic struggle
5 mins treadmill
Lat pulldown
55kg x 10
65kg x 10
75kg x 10
75kg x 8
65kg x 10
55kg x 12
Seated row wide hammer grip
65kg x 10
75kg x 10
85kg x 10
95kg x 10
Face pulls
3 x 20
Double cable upright row
1 x 20
2 x 10
Seated db curl
12kg x 14
14kg x 12
16kg x 8
Preacher curl
20kg x 10,4
5 mins treadmill
Incline bench
20kg x 10
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
80kg x 2
70kg x 5
70kg x 5
60kg x 10
Db Incline fly
18kg x 10
18kg x 10
18kg x 10 ss fly press x 10
Military press
20kg x 20
30kg x 10
40kg x 10
50kg x 6
40kg x 9
40kg x 8
Cable Lateral raise
6kg x 15
8kg x 10
8kg x 8
6kg x 12
Shoulder press machine
35kg x 12
40kg x 10
50kg x 7
45kg x 9
Triceps extensions v handle
3x10
Face pulls
3x20
Db Lat raises ss 20kg bnp
8kg x 20 / 20
12kg x 8 / 12
12kg x 8 / 10
8kg x 14 / 6
Tri extensions v handle
3x20
Rope hammer curls
3 x 20
Dips
16
10
10
7
7
Preacher curls
20kg x 20
15kg x 10
15kg x 10
10kg x 14
Got in a quick shoulder pump and arm session after work. Had a few taxing days of hard grafting and a few to come. May leave legs til the weekend.
Squat
60kg x 10
100kg x 6
120kg x 5
130kg x 5
140kg x 5
150kg x 2
Deadlift
120kg x 10
160kg x 5
200kg x 5
220kg x 3
Face pulls
3 x 20
Cable Lateral raises ss 20kg bnp
20/14
12/12
Hips felt very tight squatting, cut them short. Dead lift felt ok think a treble at 220kg might be a rep pr.
Db shoulder press
16kg x 20
20kg x 10
24kg x 8
26kg x 8
28kg x 6
28kg x 5
28kg x 5
28kg x 5
Dips
Bw x 10
10
10
10
8
6
6
Single arm cable Lateral raise
2 x 20
Bnp
20kg x 15
25kg x 12
30kg x 8
V handle Triceps ext
3x10
Db Lat raises
8kg x 20
8kg x 20
8kg x 18
Face pulls
3 x 20
Upright cable row
3 x 10
5 mins treadmill
Lat pulldown (diff machine)
7x10
Seated row wide hammer grip
65kg x 10
75kg x 10
85kg x 10
95kg x 10
105kg x 8
65kg x 22
Face pulls
3 x 20
Double cable upright row
1 x 20
2 x 10
Bb curl
20kg x 20
25kg x 14
30kg x 10
30kg x 8
30kg x 7
Seated Hammer curl
8kg x 20
12kg x 8
12kg x 12
12kg x 10
12kg x 11
12kg x 12
Db Lateral raises
8kg x 20
10kg x 10
10kg x 8
Reverse grip cable curl
2 x 20
Cable curl drop set.
5 mins treadmill
Incline bench
20kg x 20
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
80kg x 4
70kg x 5
70kg x 7
60kg x 10
Db Incline fly
16kg x 15
16kg x 15
16kg x 15 ss fly press x 10
Military press
40kg x 10
40kg x 10
40kg x 10
40kg x 7 then 3 push press
Db Lateral raises
8kg x 24
Side lying Incline Lateral raise
8kg x 8
8kg x 8
8kg x 8
Db Lateral raises
8kg x 20 ss press x 20
Smith machine shoulder press
20kg x 22
20kg x 16
20kg x 12
Triceps extensions v handle
3x20
Hack squat
80kg x 12
80kg x 12
80kg x 12
Lying leg curl
3x15
Deadlift
120kg x 10
160kg x 8
200kg x 4
220kg x 3
160kg floating x 10
160kg floating x 8
Press
20kg x 20
30kg x 10
40kg x 10
50kg x 5
55kg x 4
57.5kg x 4
60kg x 3
62.5kg x 3
65kg x 3
67.5kg x 1
50kg x 10
Leaning cable Lateral raise
3 x 10
Incline db bench
18kg x 20
22kg x 16
26kg x 12
30kg x 8
34kg x 6
24kg x 10
Fly machine
3x20
Db Lateral raises
8kg x 20
12kg x 8
12kg x 8 then 8 presses
V handle Triceps extensions
4 x 10
5 mins treadmill
Lat pulldown
55kg x 10
65kg x 10
75kg x 10
75kg x 10
65kg x 12
55kg x 16
Seated row wide hammer grip
65kg x 10
75kg x 10
85kg x 10
95kg x 10
105kg x 10
65kg x 26
Face pulls
3 x 20
Double cable upright row
1 x 20
3 x 10
Cable Lateral raises
2 x 20
Preacher curl
20kg x 20
20kg x 12
20kg x 8
20kg x 8
Seated db curl
12kg x 10
12kg x 10
12kg x 10
Rope curls
3 x 20
Last workout with cables for a while. I can re-borrow the bar and plates again, is annoying as I only dismantled the squat stand and stored it away a couple of weeks ago, as I was doing it I thought I’m jinxing gyms closing now.
Just be happy you can get some gear and still train mate. Be careful through lockdown and stay safe.