row day
Dumbell row 5x5x30
Pullup bw x9 x8 x6/1/1
Wide grip low cable row 4x6x64
Rope straight arm pulldown 4x
Suoerset 3x
Preacher curls x8
Incline bench curls x6
Some rope curls
squat day 27/09/20
Warmup, jumps
Back squat 5x5x95 kg
Front squat w heels elevated 3x9x65 kg
Split squat 3x8x12
Leg extension 3 wu sets 1 hard drop set
Leg curls 3 wu sets 1 hard drop set
Conditioning on a treadmill
5’warmup then
2’30" @11 (speed) 1’rest
2’ @12.5 1’ rest
1’30" @13.5 1’ rest
1’ @14 1’ rest
30" @15bubba
press day 29/09/20
Press 3x5x45 2x4x45
Incline dumbell press 3x8x18
Arnold press 3x8x12
Lat raise 5x
Rear delts machine 4x
French press 3x
Triceps pulldown 3x
deadlift day
Power clean 2x5x60 2x4x60
Deadlift 5x4x105
Straight legs deadlift 3x8x65 + band
Both the deadlift and the sldl supersetted with dumbell curls
Leg curls 4x some
Shrugs 3x some
1 Like
bench day
Bench press 5x5x75kg
Floor press 2x8x65 1x6x65
Dumbell Incl press 1x10x22 2x8x22
Dips bw x8 x9 x8
Cable Crossover 4x
Triceps extension 4x
row day
Dumbell row 5x5x32 kg
Pull up bw x9 x8 x7/1
Low cable pull wide grip 3x7x64
Straight arm pulldown 4x
High Cable curl 3x
Preacher curl 3x
squat day 4/10/20
Squat 5x4x100 kg
Front squat w heels elevated 3x10x65
Split squat 3x8x14
Leg extension 8x8x?
Leg curls 3x
press day 5/10/20
Press 4x5x45 1x4x45 kg
Machine shoulder press
Arnold press 3x6x14
Lat raise 3x
Rear delts 3x
Triceps pushdown 3x
Changed my 2nd exercise to machine incline press, but I have been interrupted a couple of times and lost focus. Just did a couple of sets and a last all out set of 15/16 reps but can’t remember the weight. I think I’ll keep this exercise in my routine.
deadlift day
Power clean 4x5x60 kg
Deadlift 2x5x105 3x4x105
Sldl with band 3x8x65 (no grip)
Leg curls 3x
Shrugs 3x
As alway biceps curls supersetted with every set of deadlift/sldl 9x 12kg x8/9
bench day
Bench press 5x3x77,5
Incline Smith machine 4x10x4
Dips 3x10xbw
Machine chest press 2x12
Cable Crossover 3x
Dumbell French press 3x
row day 10/10/20
Dumbell row 5x5x32
Pullup 9/8/6+2 xbw
Pulley wide grip 3x9/8/8x64 kg
Straight arm pulldown 3x
Bicep curls 3x
squat day 11/10/20
Squat 2x5x100 3x4x100 kg
Front squat hhels elevated 3x7x70kg
Dumbell Bss 3x8x16
Leg ext 1x triple drop set
Leg curl 1x triple drop set
Calves a couple of sets
Light cardio on a treadmill 10’, did not have energy for sprints today
Long time not updating, in Italy we just hit our second wave covid semi lockdown and now gyms are closed. I set up a micro home gym (I can borrow equipment from my gym but I don’t have room in my house so it’s just a bench, some dumbells, an ez bar and some plates).
Starting tomorrow I will log my home workout