Friday: shoulders and abs
Barbell standing military press
50kgx6
52.5kgx6
52.5kgx6
52.5kgx6
52.5kgx5 - think I can up the weight safely next workout and also elbows held up just fine. Thanks to Throwawayfitness for suggesting temporarily switching to DBs
Abs: cable crunch supersetted with sit-up
8 reps + 10 reps
8 reps + 10 reps
Cable crunch only
8 reps
8 reps
16 mins cardio - pushed it pretty hard which felt good
Today arms and cardio
Barbell curl
55kgx6
52.5kgx6
Dumbbell curls (reps are “per arm”)
24kgx6
24kgx4
EZ bar skull crushers (weight is excluding the bar)
20kgx15
20kgx15
Cable push down
54kgx6
54kgx6
Ab wheel
2 sets 5 reps each
16 mins cardio
Yesterday back
Deadlift
130kgx6
130kgx4 - lower back felt a bit funny so could have done a lot more but I don’t want any injuries!!!
130kgx4
Barbell row
90kgx6
90kgx6
Barbell shrug
140kgx6
140kgx6
Weighted overhand pull up
14kgx4
14kgx4
Parallel grip
20kgx4
Ab wheel
2 sets, 6 reps each
Someone gave me a free C4 preworkout can: tasted too sweet and didn’t do anything other than make me sweat. Wouldn’t recommend!
Today chest and cardio
BB bench press
100kgx6
110kgx6 - felt super strong!
102.5kgx6
DB incline bench press
30kgx6
30kgx6
Weighted dips
34kgx6
Ab wheel
2 sets, 6 reps each
16 mins cardio
No elbow pain at all 
Took a quick selfie to see how things are looking:
and looking like it, well done.
Thank you sir!
Legs today
Squats
105kgx6
105kgx6
105kgx6
105kgx6
105kgx6
Stiff leg DL
100kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
4 pullups on the way out the door.
Felt good. Next leg workout I’ll go back to 107.5kg & see if I can do 5 sets of 6
Looking good! Nice work in here.
You’re in the #t-ransformation2023 challenge, no? Post that update there, my dude—you’re doing well!
Thanks for the encouragement sir
Which update are you suggesting I post?
The selfie with the physique picture.
Shoulders and Abs
Barbell military press
55kgx6
55kgx6
55kgx6
55kgx6
55kgx6 - definitely a few messy reps there but felt good to hit a PR. Will use the same weight next time
Abs
Supersets: cable crunch and sit-ups
8+10
8+10
Supersets: ab wheel & cable crunch
5+5
5+5
16 mins cardio
Arms and cardio today
Barbell curl
55kgx6
50kgx6 - didn’t feel as strong today. Just going to be honest I spent a fair bit of last night bicep curling the girl in my bed so my biceps were a bit fried from the sex
Dumbbell bicep curl
20kgx6
20kgx6
Skull crushers
15kg on each side of the EZ bar
6 + 6 reps
Cable push down
54kgx6
54kgx6
16 mins cardio
Back today
Deadlift
130kgx6
140kgx6
150kgx6 - back felt a little dodgy but nothing popped and certainly better than last time. Think I’m on the right track to bring pain free.
Barbell row
100kgx6
100kgx6
Shrugs
150kgx6
150kgx6
Pull-ups
14kg overhandx4
14kg overhandx4
20kg underhandx4
2 sets of 6 ab wheel
good to read.
Chest & cardio today
Barbell bench press
100kgx6
112.5kgx5
107.5kgx5
Barbell incline bench press
70kgx6
70kgx6
Weighted dips
30kgx6
16 mins cardio
Legs today
Squat
107.5kgx6
107.5kgx6
107.5kgx6
107.5kgx6
107.5kgx6 - this was a PR workout! Felt good and no pains / injuries. Will increase the weights slowly from here and focus on good form.
Barbell SL DL
100kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Arms & Cardio today
Barbell curl
50kgx6
50kgx6
Dumbbell curl
24kgx4
24kgx4
Dumbbell skull crushers
10kgx10
10kgx10
Tricep pushdown
59kgx6
59kgx6
Ab wheel
6
6
16 mins cardio
Back today
Deadlift
130kgx6
140kgx6 - next time I’ll up this weight by 2.5kg
150kgx6
SL DL
100kgx6 - with slight elevation. Tough set.
100kgx6
Shrugs - squeeze traps right before each set
150kgx6
150kgx6
Weighted Pull-ups
Overhand
14kgx5
14kgx5
Neutral grip
20kgx4
Ab wheel
6
6
Yesterday: Chest & Cardio
BB bench press
100kgx6
112.5kgx4 - disappointing. Just goes to show my strength definitely suffers if I work out first thing in the morning.
100kgx6
Incline BB bench press
70kgx6
70kgx6
Weighted dips
30kgx6
16 mins cardio
1 set of 4 pull-ups
2 sets ab wheel, 6 reps
Legs today
Squat
107.5kgx6
110kgx6
110kgx6
110kgx6
110kgx6 - this was a PR! Next 5 sets of 110kg then I can move up
BB SL DL
100kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
