Meditations, Musings & Muscular Contractions

Training Logs
123

EZ Bar Pullovers: 50.5kg for 7
Incline Smith Bench: 92.5kg for 6
Smith Shrugs: 130kg for 20
Smith BTN OHP: 50kg for 9

Slight improvement on shrugs. I think I’ll cut down on the post-failure partials since I did that last session & it’s net me some gains. OHP down again. I think I may need to do some kind of bro split finally.

Smith JM Press: 82.5kg for 9
T-bar Rows: 80kg for 8, 5 partials

Really good stuff on both these lifts here.

Rope OH Extensions: 22.5kg for 8, 20kg for 8
Laying Dumbbell Lateral: 6kg for 6, then 3 partials
Laying Rev Fly: 8kg for 8 then 2 partials

Lateral I’m doing nearly flat on the bench now, better stretch but less weight needed. Solid little improvement on overhead extensions.

124

Leg session a couple days ago, & upper body today. Legs first:

Single-side Leg Curl: 50kg for 5.5
Hip Abduction: 95kg for 13
Hip Adduction: 100kg for 17

Just taking a little break from Bulgarian Split Squats. I’ll get back on them soon, just taking a short break. Abduction & adduction right after leg curls. On abduction I actually went from 85kg for 15 last session to 95kg for 13, quite a jump. Unfortunately the stack is 100kg so while this machine is very smooth, I fear it’ll be short lived.

Leg Press: 110kg 10, 8
Leg Press Calf Raises: 190kg for 10, then 10 partials
Incline Curls: 20kg for 8
Incline Hammer Curl: 18kg for 8

Good result on the leg press & calf raises, a small improvement from last time.

Hyper-Extension: 30kg for 10, 8
Leg Extension (Nautilus): 105kg for 12 reps

Hypers I’ve reset to be all about spinal flexion & extension. I can bring my hips into it & do much more but I’ve decided to really really emphasise my lower back on these. Leg extensions on a different machine, hence the different numbers.

EZ Bar Pullovers: 50.5kg for 8
Incline Smith Bench: 92.5kg for 7

Damn I’m starting to resent these pullovers… I need to adjust my grip on every rep because the bar moves from the meat of my hand to near my fingers during the concentric, damn annoying. Incline went well though.

Smith Shrugs: 131.25kg for 19
Smith BTN OHP: 50kg for 6

Added a tiny slither of weight to shrugs. BTN OHP intentionally kept several reps in the tank, basically because these are cooking me when I attack them hard every time. Easy way to lessen the magnitude of how it affects my body without screwing around with my routine.

Smith JM Press: 85kg for 8
T-bar Rows: 82.5kg for 7.5, 5 partials

PR of the day is JM Press. Reverting to single set training on this lift is going very well right now. Awesome. Added a little weight on rows & just about kept my reps.

Rope OH Extensions: 22.5kg for 8, 20kg for 8
Incline Dumbbell Lateral: 5kg for 10
Incline Side-On Dumbbell Lateral: 5kg for 10
Laying Rev Fly: 8kg for 5

OH extensions went well - & this is especially pleasing because I feel like this particular cable station was marginally heavier than the one I used last time. Historically the ones where you could do cable crossovers are harder than the ones that are close together at a 45 degree angle from one another in my gym.

New lateral variation. I’m almost sat in the bench like an incline bench press. I’m facing to the side but only to a little bit, so I can get my upper arm across my body so my upper arm is perpendicular to gravity without it squishing against my body & ruining what I’m trying to do here. No tension at the top, it’s all at the bottom but that’s by design. After this I decided to do a dropset, laying on the bench sideways, bringing the dumbbell to my hip. Slightly better leverages than the previous thing so I can do a mechanical dropset with the same weight, handy.

Rear delts - I was obviously COOKED from the other stuff. There’s a lesson for me in that.

125

Single-side Leg Curl: 50kg for 5
Hip Abduction: 100kg for 13
Hip Adduction: 100kg for 13

Leg curl weak today. Abduction 95kg for 13 to 100kg for 13, awesome PR but it looks like I’ll have to use the other abduction machine though since this is unfortunately the entire stack. Or, switch to cable station with strap around my foot. Adduction weak too. I think I need to leg curl & adduct once a week honestly. Glutes seem to be able to handle a little more though.

Leg Press: 110kg 10, 10
Leg Press Calf Raises: 310lb for 13 then 10 partials
Incline Curls: 20kg for 8
Incline Hammer Curl: 18kg for 7

First time using this particular calf raise in a few weeks due to me not training legs in this gym for a little bit. Literally the entire stack here, time to move to one leg at a time perhaps.

Hyper-Extension: 30kg for 11, 10
Leg Extension (Nautilus): 111kg for 9 reps

Nice PR on the hyper. Leg extension a bit weaker today, fell out of the groove on this machine.

126

Last two sessions.

Lengthened Partial DB Pullovers: 44kg for 9
Incline Smith Bench: 92.5kg for 8

Went a bit different on pullovers today with the lengthened partials - slightly harder hence me still using a dumbbell despite graduating from the heaviest one for full reps. Felt really good for a change of pace. PR on incline!! Awesome

Smith Shrugs: 132.5kg for 19
Smith BTN OHP: 50kg for 9

Added a little weight on shrugs & kept my reps, nice PR. Nothing new on OHP unfortunately.

Smith JM Press: 85kg for 9
T-bar Rows: 82.5kg for 8, 5 partials

JM Press added a rep which is really amazing, same on Tbar rows.

Rope OH Extensions: 22.5kg for 11, 20kg for 9
Incline Dumbbell Lateral: 5kg for 12/10
Incline Side-On Dumbbell Lateral: 5kg for 10
Laying Rev Fly: 8kg for 5

Single-side Leg Curl: 50kg for 5
Leg Press: 110kg 16, 12
Hip Abduction: 100kg for 10
Hip Adduction: 100kg for 18

Actual PR on adduction. Fewer reps on abduction since I did leg press first, which itself had some serious extra reps added to it.

Leg Press Calf Raises: 190lg for 11, 10 partials
Incline Curls: 18kg for 8
Incline Hammer Curl: 18kg for 8

Deeper angle on both of these today. If I’m not progressing I might as well switch it up.

Hyper-Extension: 30kg for 13, 10
Leg Extension (Nautilus): 110kg for 11 reps

Couple PRs here too, nice

127

Another upper day sorted.

Pullover Machine: 90kg for 9, 3 partials
Incline Smith Bench: 93.75kg for 7

Never done the pullover machine before. I loaded it up & got to work & ended up where I ended up. Felt good & I’m not limited in load or needing to readjust my hands either. Heavier than ever on incline & managed 7 reps, nice. I think low volume is the path forward here.

Smith Shrugs: 133.75kg for 19
Smith BTN OHP: 50kg for 6

Added slightly more weight on shrugs & kept my reps at 19, nice. Lower effort day on BTN Press.

Smith JM Press: 87.5kg for 8
T-bar Rows: 82.5kg for 9, 5 partials

New weight on JM Press, really looking forward to getting to 90kg & hopefully someday 100kg, if I don’t get there on incline first. Tbar rows awesome, added a rep too.

Rope OH Extensions: 22.5kg for 10, 20kg for 9
Incline Dumbbell Lateral: 5kg for 12/10
Incline Side-On Dumbbell Lateral: 5kg for 13
Laying Rev Fly: 7kg for 8

Rope extensions at the heavier station so no surprise I got less than last time, which was a PR by multiple reps. Nice increase on the side-on laterals too. Not really paying attention to the rev fly right now while I’m doing this lateral raise experiment thing with these new movements.

128

Another upper & lower workout sorted, (two days ago & this morning).

Pullover Machine: 90kg for 12, 3 partials
Incline Smith Bench: 93.75kg for 7

Big jump on pullovers, adding three reps from last time, (my first time using the machine). Incline bench just consistent.

Smith Shrugs: 135kg for 18
Smith BTN OHP: 50kg for 9

Added a tiny bit of weight on shrugs, 18 reps. I’ll keep it here for a while. BTN press RPE wasn’t 10 but it was 9 or maybe slightly higher. No PR from trying for another rep so didn’t bother.

Smith JM Press: 90kg for 7
T-bar Rows: 85kg for 8, 5 partials

While it was very heavy, I jumped to 90kg on JM Press, was really wanting to load that up. Performed pretty well too. Tbar rows up 2.5kg with my new form, nice.

Rope OH Extensions: 22.5kg for 12, 20kg for 9
Incline Dumbbell Lateral: 5kg for 13/11
Incline Side-On Dumbbell Lateral: 5kg for 14
Laying Rev Fly: 7kg for 8

Improvement on my lateral superset too, nice. But the biggest win was the OH extension, used a light stack but it’s still a PR at this station.

Single-side Leg Curl: 50kg for 6.7
Leg Press: 120kg 13, 13
Hip Abduction: 100kg for 11
Hip Adduction: 100kg for 21

Leg curls actually felt strong-ish. Decent job on leg press, added a rep to both sets. Added a rep on both abduction & adduction too.

Leg Press Calf Raises: 200kg for 9, 10 partials
Incline Curls: 18kg for 10
Incline Hammer Curl: 18kg for 7

Realisation on the incline curls. When I put the bench at a deep angle & ensure the back of my head rests on the bench, it’s a big stretch in my shoulder girdle but I don’t feel it so much in my actual bicep. Put the angle one deeper, but let my head lift off the bench & it’s a bit less stretch in my shoulder & more on my actual bicep. I guess rounding a little bit isn’t the worst thing here.

Hyper-Extension: 30kg for 13, 10
Leg Extension (Nautilus): 111kg for 11 reps
Ab Crunch Machine: 50kg for 11, 9

PR on abs too, & even on leg extensions as well, securing 11 reps with the stack.

129

Monday gym session. Gym was busy but got it done.

Pullover Machine: 95kg for 12, 3 partials
Incline Smith Bench: 93.75kg for 8

Added 5kg on my pullovers & kept the reps, awesome stuff. All-time PR on smith incline. I’d really like to do 2 plates next time my partner is back in the gym, (she had surgery 11 days ago so another couple of weeks until she sees the inside of a gym while she recovers). Might get a couple of partials done as it’d otherwise still be too heavy right now probably.

Smith Shrugs: 135kg for 18
Smith BTN OHP: 50kg for 6

Light day on BTN OHP. Frankly this felt kinda hard, definitely need more time.

Smith JM Press: 90kg for 7
T-bar Rows: 85kg for 9, 5 partials

JM Press felt a hair harder than last time unfortunately. Tbar rows added a rep on last session which is absolutely fantastic.

Rope OH Extensions: 22.5kg for 11, 20kg for 9
Incline Dumbbell Lateral: 6kg for 9
Incline Side-On Dumbbell Lateral: 6kg for 10
Laying Rev Fly: 6kg for 10

Did triceps at the harder station, went for 12 reps on the top set but it didn’t really get anywhere - but the fatigue cost was low because it wasn’t much of a grind to realise it wasn’t happening. Added a rep on my backoff set. Up 1kg on laterals, 5kg to 6kg & I feel the rep drop is acceptable if not good, I could call this a PR.

130

Haven’t logged in a while but consistent in the gym. Last two sessions:

Single-side Leg Curl: 50kg for 6.5
Leg Press: 130kg 15, 10
Hip Abduction: 100kg for 15
Hip Adduction: 100kg for 24

Leg curl perpetually stalled, but leg press now up to 130kg for 15 reps on my top set. Added multiple reps to abduction & adduction too. I’m going to attempt to do it one side at a time for adduction from now on.

Leg Press Calf Raises: 200kg for 10, 10 partials
Incline Curls: 20kg for 9
Incline Hammer Curl: 18kg for 8

Strong result on curls.

Hyper-Extension: 30kg for 13, 10
Leg Extension (Nautilus): 111kg for 9 reps
Ab Crunch Machine: 60kg for 6, 55kg for 8

Pullover Machine: 105kg for 12, 3 partials
Incline Smith Bench: 95kg for 7

Pullover machine is going crazy, superb progress. I did two plates on incline last time just for a laugh & hit it 4 times.

Smith Shrugs: 135kg for 18
Smith BTN OHP: 50kg for 9
Smith JM Press: 90kg for 7
T-bar Rows: 90kg for 7, 5 partials

Proud to be doing 4 & 1/2 plates on Tbar row with my body lower down on the pad. Nice.

Rope OH Extensions: 22.5kg for 10, 20kg for 8
Incline Dumbbell Lateral: 6kg for 12
Incline Side-On Dumbbell Lateral: 6kg for 13
Laying Rev Fly: 6kg for 13

Weak on OH extensions unfortunately. But shoulders went really well, added reps on everything.

131

Single-side Leg Curl: 45kg for 7
Hip Abduction: 155lb for 13
Hip Adduction: 205lb for 13
Leg Press Calf Raises: 320lb for 10, 8 partials
Incline Curls: 20kg for 10
Incline Hammer Curl: 18kg for 8
Hyper-Extension: 30kg for 10
Leg Extension (Nautilus): 116kg for 11 reps
Ab Crunch Machine: 60kg for 11

Pullover Machine: 120kg for 11.9, 3 partials
Incline Smith Bench: 95kg for 7
Smith Shrugs: 137.5kg for 10
Smith OHP: 52.5kg for 10
Smith JM Press: 90kg for 7
T-bar Rows: 90kg for 8.8, 5 partials
Rope OH Extensions: 22.5kg for 10
Incline Dumbbell Lateral: 8kg for 8, 7
Incline Side-On Dumbbell Lateral: 8kg for 8
Laying Rev Fly: 8kg for 12

132

Single-side Leg Curl: 45kg for 8.5
Hip Abduction: 170lb for 12
Hip Adduction: 205lb for 10
Leg Press Calf Raises: 320lb for 12, 8 partials
Incline Curls: 22kg for 7
Incline Hammer Curl: 18kg for 9
Hip Thrust: 140kg for 12
Hyper-Extension: 30kg for 10
Leg Extension (Nautilus): 120kg for 10
Glute Press: 92kg for 9
Ab Crunch Machine: 60kg for 11

Pullover Machine: 130kg for 10, 3 partials
Incline Smith Bench: 95kg for 7
Smith Shrugs: 137.5kg for 15
Smith OHP: 55kg for 10
Smith JM Press: 91.25kg for 7
T-bar Rows: 95kg for 7, 5 partials
Rope OH Extensions: 22.5kg for 11
Incline Dumbbell Lateral: 8kg for 11/9
Incline Side-On Dumbbell Lateral: 8kg for 10
Laying Rev Fly: 10kg for 9

133

Single-side Leg Curl: 45kg for 9.5
Hip Abduction: 195lb for 4, 175lb for 7
Hip Adduction: 205lb for 15

Real good on leg curls. On abduction the weight plates got stuck together so while I had the pin in 175, it lifted up 195 for the first 4 reps before unlodging. Still a PR. PR on adduction too.

Single Leg Press Calf Raises: 165lb for 8, 6 partials
Incline Curls: 22kg for 7
Incline Hammer Curl: 18kg for 9

Switching to single leg on calf raises due to the loads.

Hip Thrust: 150kg for 12
Hyper-Extension: 30kg for 10
Leg Extension (Nautilus): 120kg for 10.9
Glute Press: 100kg for 9
Ab Crunch Machine: 60kg for 11

Nice increase in weight on hip thrusts & glute press, & leg extensions too.

134

Single-side Leg Curl: 45kg for 10
Hip Abduction: 190lb for 8
Hip Adduction: 205lb for 15.9

PR on leg curls. Abduction has the 190lb & 170lb stick to each other a little bit, so I just bit the bullet & went straight up to 190 despite it being a little heavy. 8 reps on abduction is a little heavy, but it’s not awful. PR on adduction despite not doing it the previous session, holy moly. Kinda sucks though. I’m on the top weight on the heavier adduction machine. What now…

Single Leg Press Calf Raises: 165lb for 8.5, 7 partials
Incline Curls: 22kg for 7.5
Incline Hammer Curl: 18kg for 11

I did hit 8 reps on incline curls last time but not today. That’s ok. PR on hammer ones though.

Hip Thrust: 165kg for 13
Hyper-Extension: 30kg for 11
Leg Extension (Nautilus): 120kg for 12
Glute Press: 109kg for 9
Ab Crunch Machine: 60kg for 12

PRs across the board here. Hip thrust going hard. Glute press I’m now doing the entire stack… I may need to officially switch to single leg leg press.

135

Pullover Machine: 130kg for 10, 3 partials
Incline Smith Bench: 95kg for 8
Smith Shrugs: 137.5kg for 16
Smith OHP: 56.25kg for 9.5
Smith JM Press: 91.25kg for 7
T-bar Rows: 95kg for 7, 5 partials
Rope OH Extensions: 22.5kg for 12
Incline Dumbbell Lateral: 8kg for 13/10
Incline Side-On Dumbbell Lateral: 8kg for 11
Laying Rev Fly: 10kg for 11

Several good PRs here.

136

Still training, just haven’t been logging, (except in notepad on my phone but that’s not as detailed).

Single-side Leg Curl: 50kg for 9
Hip Abduction: 200lb for 10
Hip Adduction: 205lb for 13

Leg curl PR, (which was part of the motivation for my update post here). Very nice. This was after taking an additional rest day too. As you can see the abduction is up. Only problem is I’m doing the whole stack now. Took a bit longer than adduction to get there, but it’s roughly there.

Incline Curls: 22kg for 7.5
Incline Hammer Curl: 20kg for 8
Hip Thrust: 215kg for 13
Single Leg Press Calf Raises: 165lb for 8, 5 partials

As you can see the hip thrust got way fucking stronger in the last couple months. From 3 & a half plates to over 5 plates. Only problem is the machine can only fit like 6 plates. Still, that’s a future problem.

Single-leg Leg Extension: 140lb for 6
Single-leg Leg Press: 80kg for 10
Ab Crunch Machine: 60kg for 12
Hyper-Extension: 30kg for 8

Went up a weight on single-leg extensions which was a ridiculous load % increase. Still despite that it felt good on my joints - 6 clean reps - which I know sounds unlikely on a leg extension. Ab crunch no longer doing with my feet tucked under so as to utilize my hip flexors maximally, but rather feet out in front. They come off the ground each rep but it means I’m primarily moving the weight through spinal flexion which is what I want.

1 Like
137

Single-side Leg Curl: 50kg for 6
Hip Abduction: 200lb for 10
Hip Adduction: 205lb for 13

Weaker on leg curls, ah well.

Incline Curls: 22kg for 8.1
Incline Hammer Curl: 20kg for 9
Single-Leg Hip Thrust: 120kg for 11
Single Leg Press Calf Raises: 165lb for 9, 5 partials
Single-leg Leg Extension: 140lb for 7
Single-leg Leg Press: 90kg for 8
Ab Crunch Machine: 55kg for 8
Hyper-Extension: 30kg for 8

Added rep on leg extensions. Leg press too. And doing single-leg hip thrust now to fix the load issue. 3 plates per side is pretty sick.

Upper today. Changing exercises. I love my movements, but staleness is also a real thing. I’ll definitely do the old movements again at some point.

Pullover: 75kg per side for 6 reps.
Hammerstrength Incline: 90kg for 9
Hammerstrength Decline: 90kg for 9

I got 7 on the incline & decline last time, nice improvement. Brief pause at the bottom & avoiding top 10% of the ROM in order to make it a little more lengthened-biased. These measures don’t turn a monkey into an elephant, but they’re easily implemented & they work somewhat.

Hammerstrength OHP: 50kg for 12
Hammerstrength Row: 90kg for 9

Added a rep on the row, second time doing them. I shifted my body forward on OHP to kinda simulate the BTN press thing. Hit half reps until the last one as I’m currently experimenting with that ROM.

JM Press: 90kg for 6
Wide-grip Shrug: 142.5kg for 16
Incline DB Tricep Extension: 42kg for 11

Sick PR on the incline DB. Seriously. Nice. Finished with 10kg incline side laterals for 6 then 12kg cross-body lying rear delt raise for 8 reps, a small PR.

1 Like
138

Another lower workout. Logging as some good gains were made.

Single-side Leg Curl: 50kg for 6
Hip Abduction: 200lb for 12
Hip Adduction: 205lb+5kg for 10

Still in a sunken state on leg curls. However, lifetime PR on abduction, getting the whole stack for 12, & on adduction, for the first time I got a 5kg plate & put it between the pin & the stack. Unwise? Perhaps. I don’t think it’s heavy enough to even have the possibility of damaging anything.

Incline Curls: 22kg for 8
Incline Hammer Curl: 20kg for 8
Single-Leg Hip Thrust: 125kg for 12

Added 5kg on single-leg hip thrust & managed to keep & even add a rep. Really good. I’ll be going up to 130kg next time then.

Single Leg Press Calf Raises: 165lb for 9, 5 partials
Single-leg Leg Extension: 140lb for 7.9
Single-leg Leg Press: 110lb for 8
Hyper-Extension: 30kg for 8

Different leg press. Not ideal. Friction. Fucks with force production a bit. Still very good weight selection. Real good I almost added a rep on leg extensions.

1 Like
139

Upper workout from today.

Hammerstrength Incline: 95kg for 9
Hammerstrength Decline: 100kg for 7

I was hungry to use these machines today so I started on them. I added 5kg on incline & kept all my reps. Added 10kg on decline & went from 9 to 7 reps. I’d call all this a big success.

Pullover: 75kg per side for 5
Hammerstrength OHP: 55kg for 12
Hammerstrength Row: 95kg for 9

Pullover was actually quite weak, not top quality reps. However, hammerstrength OHP I added 2.5kg to each side of the machine & managed to keep all my reps, so this could be a very positive sign. Row, also added 5kg & kept my reps, nice.

Decline JM Press: 80kg for 7
Wide-grip Shrug: 142.5kg for 16
Incline DB Tricep Extension: 42kg for 11
Leaning Side Lateral: 10kg for 6
Laying Rev Fly: 12kg for 8

New exercise with decline JM press, lowered the bench angle by 1 & wow did it make a difference. Easier to get the forearm fully perpendicular with gravity when I go like this.

1 Like
140

Single-side Leg Curl: 50kg for 6
Hip Abduction: 190lb+5kg for 12
Hip Adduction: 205lb+5kg for 12

No leg curl progress. However I avoided the temptation to do partials. Another PR on abduction, getting 12 reps with 190lb plus an extra 5kg plate between the pin & the stack. On adduction, adding 2 reps on last time, (stack +5kg extra weight plate).

Single Leg Press Calf Raises: 180lb for 7, 5 partials
Single-leg Leg Extension: 140lb for 8, 5 partials

Really good on calf raises. Up 15lb & only lost 2 reps, that’s super solid. And getting 8 reps with 140lb on single leg extensions too.

Single-Leg Hip Thrust: 135kg for 10

Highlight of the workout probably. Added a lot of weight here, 10kg, & still managed to hit 10 reps.

Single-leg Leg Press: 90kg for 9
Hyper-Extension: BW for 10

Leg press PR, this was really hard but I had it locked in.

1 Like
141

Another session done, as below:

Pullover: 70kg per side for 6
Hammerstrength Incline: 100kg for 8
Hammerstrength Decline: 100kg for 7

Added 5kg on hammerstrength incline & went from 9 to 8 reps. Still at 7 reps on decline.

Hammerstrength Row: 100kg for 8
Hammerstrength OHP: 57.5kg for 12

Hammerstrength OHP, added 1.25kg to each side, managed to keep all my reps, a great sign. Row, also added 5kg & went from 9 to 8 reps, pretty good.

Decline JM Press: 80kg for 9
Wide-grip Shrug: 145kg for 15

Second time on decline JM, feels awesome. Like my own body isn’t getting in my way to let my forearm get down to parallel with the floor. New weight on shrugs for a solid number of reps too.

Incline DB Tricep Extension: 42kg for 12
Lateral: 10kg for 25
Laying Rev Fly: 12kg for 9

Finally hit 12 on tricep extensions with the heavy dumbbell. Bored of the laying sideways incline lateral so I just did standing. It was partials at the end, I wasn’t doing 25 perfect reps with the 10kg dumbbells. Laying reverse fly slightly stronger though.

1 Like
142

Upper session done this morning.

Hammerstrength Incline: 100kg for 9
Hammerstrength Decline: 100kg for 8
Pullover: 70kg per side for 6.5

Brilliant pressing progress. Added a whole rep to both my incline & decline hammerstrength press.

Hammerstrength OHP: 60kg for 11
Hammerstrength Row: 100kg for 8

Felt good to go up in weight again on OHP, still not too heavy to be messing with either. I definitely want to perform a decent number of reps on this because I’m only going like two thirds of the way up as part of my little experiment currently. Row was actually a pain. The chest pad failed me like 5 reps in & threw me forward, disrupting me for about 15 seconds. Extremely fucking annoying. This actually happened last session too but I didn’t bother posting about it.

Decline JM Press: 85kg for 8
Wide-grip Shrug: 145kg for 17

Absolutely sick decline JM Press progress. Added 5kg & only went from 9 reps down to 8, terrific stuff. Little PR on shrugs too with 145kg, really horse-cocking this weight around. No compromise on ROM but I’m definitely doing the reps kinda quick.

Incline DB Tricep Extension: 44kg for 10
Lateral: 10kg for 25
Laying Rev Fly: 12kg for 10

Little PR on triceps here too, kinda. Well, went from 42kg for 12 to 44kg for 10 which I think is alright. Standing laterals again - which I surprisingly like when I explode out of the bottom, momentum my way to the top, ensuring solid activation despite the tension curve. And PR on the rear delt cross-body raise!

1 Like