That’s some serious pulling mate, top stuff!
1 Like
Shoulders and Hamstrings W2
5 mins treadmill
Db ohp (4 x 5)
20kg x 8
24kg x 6
26kg x 4
30kg x 5
30kg x 5
30kg x 5
30kg x 5
DB lateral raise (4 x 8-12)
10kg x 12
10kg x 12
10kg x 12
10kg x 12
Db rear delt raise (3 x 8-12)
8kg x 12
8kg x 12
8kg x 12
Face pulls (3 x 12-15)
6kg x 15
6kg x 15
6kg x 15
Seated leg curl (3-4 x 6-10)
40kg x 10
65kg x 10
65kg x 10
65kg x 10
Rdl (2-3 x 6-10)
60kg x 10
100kg x 10
140kg x 5
160kg x 8
160kg x 10
Lying leg curl (3-4 x 10-15)
42.5kg x 12
42.5kg x 12
42.5kg x 12
5 mins treadmill
2 Likes
Quads and abs W2
5 mins treadmill
Squat (5 x 6-10)
60kg x 10
100kg x 10
120kg x 10
120kg x 10
120kg x 10
120kg x 8
Hack squat (4 x 8-12)
45kg x 12
45kg x 12
45kg x 12
45kg x 12
Leg press (3-4 x 8-12)
120kg x 12
160kg x 12
160kg x 12
160kg x 12
Leg extension (3 x 10-20)
40kg x 20
40kg x 20
40kg x 20
Decline situps (3 x 6-12)
With 10kg plate behind head
10
6
5 (use 5kg plate next time)
Rope crunch (3 x 12-20)
20
20
20
2 Likes
Biceps + Triceps W3
5 mins treadmill
Bb curl (4 x 4-8)
20kg x 8
30kg x 8
40kg x 6
40kg x 6
40kg x 6
40kg x 5
Dips (4 x 4-8)
Bw x 10
+10kg x 8
+15kg x 8
+20kg x 8
+20kg x 8
+20kg x 8
+20kg x 7
V bar push down (3 x 8-12)
25kg x 12
35kg x 12
35kg x 12
35kg x 12
Reverse grip push down (3 x 12-20)
20kg x 20
20kg x 20
20kg x 26
Db hammer curl (3 x 8-12)
14kg x 12
16kg x 12
16kg x 12
16kg x 12
Reverse cable curl (3 x 12-20)
10kg x 20
12.5kg x 20
12.5kg x 14
5 mins treadmill
1 Like
Chest + Calves W3
5 mins treadmill
Bb bench (5x5)
20kg x 10
40kg x 10
60kg x 5
70kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
Incline db bench (3-4 x 6-10)
28kg x 10
32kg x 10
32kg x 9
32kg x 9
32kg x 8
Low to high cable fly (3 x 10-15)
(diff machine weights diff.)
14kg x 15
16kg x 15
16kg x 15
16kg x 15
Standing calf raise (4 x 5-10)
80kg x 10
120kg x 10
160kg x 10
160kg x 10
160kg x 10
160kg x 10
Fly machine (3 x 8-12)
70kg x 15
80kg x 12
80kg x 12
80kg x 12
Calf press (3 x 10-15)
100kg x 15
100kg x 15
100kg x 15
5 mins treadmill
2 Likes
Back and Abs W3
5 mins treadmill
Deadlift (4x4-8)
100kg x 10
140kg x 8
160kg x 4
180kg x 4
190kg x 5
200kg x 5
210kg x 5
200kg x 5
NG Chin up (4 x 6-10)
6
6
4
3
T Bar row (3 x 8-12)
20kg x 12
35kg x 12
40kg x 12
35kg x 12
Pull down (3 x 8-12)
50kg x 12
65kg x 12
65kg x 12
65kg x 11
Cable row (4 x 10-15)
65kg x 15
75kg x 15
75kg x 15
Decline crunch (4 x 6-10)
+5kg plate
10
10
10
8 + 2 cheaty
Rope crunch (3 x 10-20)
20
20
20
3 Likes
Damn, you are strong in deadlift - good lifting.
1 Like
Thanks, I wish everything else would catch up!
1 Like
Shoulders and Hamstrings W3
5 mins treadmill
Db ohp (4 x 5)
20kg x 8
24kg x 8
28kg x 6
32kg x 5
32kg x 5
32kg x 5
32kg x 3
DB lateral raise (4 x 8-12)
8kg x 10
12kg x 12
12kg x 12
12kg x 12
12kg x 11
Db rear delt raise (3 x 8-12)
10kg x 10
10kg x 12
10kg x 10
Seated leg curl (3-4 x 6-10)
40kg x 10
70kg x 10
70kg x 8
70kg x 6
Face pulls (3 x 12-15)
6kg x 8
8kg x 15
8kg x 12
8kg x 12
Rdl (2-3 x 6-10)
60kg x 10
100kg x 10
140kg x 10
180kg x 6
180kg x 10
Lying leg curl (3-4 x 10-15)
42.5kg x 15
42.5kg x 12
42.5kg x 12
5 mins treadmill
4 Likes
Some serious squatting and deadlifting mate, top effort
1 Like
Yep some great work in here. Good job
1 Like
Thanks guys.
Right shoulder is sore today. Pain is radiating to my neck. Think I may have tweaked something yesterday setting up for last set of db press. Going to skip gym.
1 Like
Some legs, arms and shoulders. (off plan)
Squat (5 x 6-10)
60kg x 10
100kg x 6
120kg x 4
130kg x 3
140kg x 2
150kg x 2
160kg x 2
140kg x 4
140kg x 3
120kg x 8
Dips
Bw x 20
+20kg x 8
+20kg x 6
+20kg x 6
Preacher curl
10kg x 30
20kg x 20
20kg x 20
10kg Db lateral raises ss 20kg bnp
20/20
19/16
16/9
2 Likes
Finished work earlier than expected, shoulder felt a lot better so got in a quick session.
1 Like
Bet the wife was happy !!
2 Likes
Chest + Calves W4
5 mins treadmill
Bb bench (5x5)
20kg x 20
40kg x 10
60kg x 5
70kg x 5
80kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
Incline db bench (3-4 x 6-10)
28kg x 10
32kg x 10
32kg x 10
32kg x 9
32kg x 6
Fly machine (3 x 8-12)
80kg x 12
85kg x 12
85kg x 12
85kg x 12
Low to high cable fly (3 x 10-15)
10kg x 12
10kg x 12
10kg x 12
Standing calf raise (4 x 5-10)
80kg x 10
120kg x 10
160kg x 10
180kg x 10
180kg x 10
180kg x 10
Calf press (3 x 10-15)
100kg x 15
100kg x 15
100kg x 15
Facepulls
3 x 20
2 Likes
Gyms not closed up there?
No, still tier 2 for now.
1 Like