Legs today
115kgx6
115kgx6
115kgx6
115kgx6
115kgx6 - can move up next time!
SLDL
100kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
4 pull-ups
Abs
Side plank raises each side
10
Ab wheel
6
Shoulders & abs & cardio today
Seated behind the head OHP
62.5kgx6
62.5kgx6
62.5kgx6
Seated DB OHP
32kgx6
32kgx6
Abs
Cable crunch supersetted with BOSU ball crunch
8 + 12
8 + 12
Ab wheel supersetted with BOSU ball crunch
6 + 8
6 + 8
4 pull-ups
16 mins cardio
Was home in Ireland for a few days & diet wasn’t great. Good to be back at training.
Arms & cardio today
BB curl
50kgx6
50kgx6
Standing DB curl
24kgx6
24kgx6
DB skull crushers
14kgx15
14kgx14
Cable pushdown
72.5lbsx6
72.5lbsx6
Forearms exercises
4 pull-ups
Ab wheel
6
6
16 mins cardio
Back today
DL
130kgx6
145kgx6
157.5kgx6 - can move up next time but need to pay attention to my lower back. Learned keeping the abdominals tight from the start to the end of the movement when I set the weights on the ground helps prevent injuries.
BB row:
100kgx6
100kgx6
Shrugs (squeeze traps before and after)
150kgx6
150kgx6
Weighted Pull-ups
Overhand
14kgx6
14kgx6
Parallel grip
20kgx6 - can move up on pull-ups next time
Felt exhausted by the end of the workout so really had to grit my teeth for the pullups. Probably the heat and doing the workout first thing in the morning (so limited carbs) didn’t help, but managed to power through!
Chest & cardio today
BP
100kgx6
115kgx5
107.5kgx6
107.5kgx5
Incline BP
75kgx6
75kgx6
Weighted dip
42kgx6
16 mins cardio
Work wasn’t busy today so spent some time tallying up my macros. Was a little bit shocked how many calories I’m taking in on a training day! I thought I was at just under 3k
But at least if I’m measuring them now then I have a starting frame of reference & can make adjustments
Legs today
Did warmup including 2 sets 60kg SLDL
Squat
117.5kgx4
117.5kgx4
117.5kgx4
117.5kgx4
117.5kg4 - wasn’t too bad after moving up; will try for 5 reps per set next time
SLDL
100kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
4 pull-ups
Ab wheel
6
Comments on squat form welcome!
Maybe I need to be slower / more controlled at the bottom of the rep and make sure I don’t go too low?
Shoulders, abs, cardio
Seated DB OHP
32kgx6
32kgx6
32kgx6
32kgx6
32kgx6
Abs
Cable crunch supersetted with bosu ball crunch
8 + 12
8 + 12
Ab wheel supersetted with bosu ball crunch
6 + 6
6 + 6
4 pull-ups
16 mins cardio
Arms & cardio today
BB curl
50kgx6
50kgx6
DB curl
24kgx6
24kgx5
DB skull crushers
14kgx15
14kgx11
Cable pushdown
68kgx6
68kgx6
Ab wheel: 6 reps
Forearm exercises
16 mins cardio
Back today
DL
130kgx6
145kgx6
160kgx4 - will shoot for 5 next workout. Lower back felt fine which I was happy with given no training for 3 days now.
BB row
100kgx6
100kgx6
Shrugs (squeeze traps before and after)
150kgx10
150kgx10 - time to move up I think
Pull-ups
Overhand
14kgx6
14kgx5
Parallel grip
20kgx5
Ab wheel
6
Chest & cardio today
BP
100kgx6
115kgx5
107.5kgx6
107.5kgx6
Incline DB press
38kgx6
38kgx6
Weighted dip
42.5kgx6
Ab wheel
6
4 pull-ups
16 mins cardio
Saw you didn’t get an answer to this. (Was just looking through training logs.)
Jefferson curls or dumbbell swings come to mind. Single hand or hand to hand.
Thanks pal - never heard of a Jefferson Curl! I’m curious to try
Legs - Saturday 24.6.23 (forgot to post)
Squat
117.5kgx5
117.5kgx5
117.5kgx4
117.5kgx4
117.5kgx4 - this workout was a real struggle
SLDL
105kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
4 pull-ups
Ab wheel
6
Shoulders & abs & cardio today
Seated DB OHP
34kgx4 - felt heavy as f*ck
32kgx6
32kgx6
32kgx6
32kgx6 - probably the mistake I made was trying the higher weight on my first working set. Will try 34kg on set #2 next time
Abs
Cable crunch supersetted with bosu ball crunch
8 + 12
8 + 12
Ab wheel supersetted with bosu ball crunch
6 + 8
6 + 8
4 pull-ups
Jefferson curl 1 set 5 reps with 10kg - can really see how this might improve my flexibility! thanks @LoRez
Arms & cardio today
BB curl
50kgx6
50kgx6
DB curl
24kgx6
24kgx5
DB skull crusher
14kgx17
14kgx10
Cable pushdown
32kgx6
32kgx6
Forearm exercises
4 pull-ups
Ab wheel
6
16 mins cardio
Back today
DL
130kgx6
145kgx6
160kgx5 - will try for 6 next time
Standing BB row
100kgx6
100kgx6
Shrugs (squeeze traps before and after)
155kgx8
155kgx8
Pull-ups
Overhand
14kgx6
14kgx6
Parallel grip
20kgx6 - can move up on both next time
Chest & cardio today
BP
100kgx6
115kgx5
107.5kgx6
107.5kgx6
Incline BP
75kgx6
75kgx6
Weighted dip
42kgx6
4 pull-ups
16 mins cardio
Legs today
Warmup incl 2x sets 6 of SLDL 60kg
Squats
117.5kgx5
117.5kgx5
117.5kgx5
117.5kgx4
117.5kgx4
SLDL
102.5kgx6
102.5kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
4 pull-ups
Ab wheel
6