Another couple of workouts done & dusted, with a handful of highlights!
Pec Deck: 115kg 8, 100kg 9, 95kg 8
Reverse Pec Deck: 60kg 10, 80kg 9
First time using 115kg on pec deck with slow 2/2 form, 8 reps, not bad. Same weight on the backoff sets for now. Added a rep on reverse pec deck top set, going from 8 to 9 reps.
Star Trak OHP: 50kg for 7, 60kg for 8, 50kg for 6 (SS)
Dumbbell Incline Skullcrusher: 16kg for 6, 20kg for 8, 16kg for 7
Cable Lateral: 5kg for 6, 7.5kg for 8, 5
No PR on OHP but 8 reps felt slightly easier than previously, but RPE was definitely over 9 so I didn’t go for another rep. Cable lateral, PR achieved, added a rep to the last set with 7.5kg, going from 4 to 5 reps, (20 seconds rest but I don’t wanna overemphasize this because those 20 seconds don’t include the amount of time I’m doing a set with one side for).
Rope Pushdown: 22.5kg for 9, 27.5kg 7/8, 22.5kg 6/7
Machine Preacher Curl: 50kg for 6, 65kg for 8, 50kg for 8
Machine Preacher Hammer Curl: 50kg for 9, 45kg for 8
Rope pushdown, increased the top set with 27.5kg from 6/8 to 7/8, which is to say I added a rep spreading the rope & maintained my reps after that keeping the handles together. Going from 7 to 8 reps on preacher curls with 65kg is a hell of a win, very happy with this. This was all during lunch, returned to the gym after work for the below.
Good Morning: 80kg for 10, 87.5kg for 10, 95kg for 13
Shrug: 120kg for 8, 7
Lying Leg Curl: 70kg 8, 60kg 8
Another big jump on good mornings, going from 90kg top set to 95kg top set. Good part about doing these for 13 reps is that if I increase the weight by 5kg & it doesn’t go too well, I’m still getting a good number of reps, but so far I’ve kept the reps at 13. Looking forward to 100kg next time. Shrugs, added weight again, 120kg, not bad.
Underhand Lat Pulldowns: 105kg 9.3, 95kg 7.5
Tried for 10 but no dice, & the grind took a little bit out of the backoff set. Though, I did these at a station that tends to be slightly harder so I’m looking forward to next time.
Hack Squats: 80kg 7, 115kg 9, 100kg 8
Hip Adduction: 75kg for 20
Fuck yeah, hack squat PR, 115kg for 9. These have been going super well. I think strengthening my adductors & adding a hip hinge has strengthened my peripheral lower body muscles which aren’t the quads which then makes this exercise feel great. I should probably try to hit 10 reps before I make the jump to 120kg. I suppose it’s a PR on adduction machine too - from 70kg for 22 to 75kg for 20. Getting closer to that 100kg stack though…
Tbar Rows: 40kg for 8, 60kg for 9, 50kg for 8
Decline Situps: 5kg for 5
Calf Raises: 142kg for 12
Straight up added 5kg on Tbar Rows & kept the reps up, hell yeah. Decline situps were tough unfortunately. Added a rep on calf raises but I also tweaked my lat on these when my body shifted around a little, not good. Feels ok though.