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 + 8
6 + 8
4 pull-ups
16 mins cardio
1 Like
Arms & cardio today
BB curl
50kgx6
50kgx6
DB curl
24kgx6
24kgx6 - PR. felt very strong today for some reason
DB skull crushers
16kgx11
16kgx10
Cable pushdown
64kgx6
64kgx6
Forearms exercises
Ab wheel
6
16 mins cardio
1 Like
Back today
DL
130kgx6
145kgx6
160kgx5 - just couldn’t get that extra rep
BB row
100kgx6
100kgx6
BB shrugs (squeeze traps before and after)
155kgx8
155kgx8
Weighted pull-ups
Overhand
16kgx5
16kgx5
Parallel grip
22kgx4
Ab wheel
6
1 Like
Chest & cardio today
BP was taken so used DBs
40kgx5
50kgx4
50kgx4
40kgx6
Incline DB press
28kgx6
28kgx6
Weighted dip
44kgx5
4 pull-ups
Ab wheel
6
16 mins cardio
Legs today
Warmup incl 2x6 of 60kg SLDL
Squat
117.5kgx5
117.5kgx5
117.5kgx5
117.5kgx5
117.5kgx5 - very happy with this, will try for as many sets of 6 as I can next time!
SLDL
105kgx6
105kgx6
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
32kgx6
34kgx6
34kgx5
34kgx5
34kgx4
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
Arms & cardio
BB curl
50kgx6
50kgx6
DB curl
24kgx6
24kgx6
DB skull crusher
16kgx13
16kgx10
Cable pushdown
72.5lbsx6
77lbx4
Forearms
16 mins cardio
Friday 14.7.23
Chest & cardio
BP
100kgx6
115kgx5
107.5kgx6
107.5kgx6
Incline DB press
36kgx6
36kgx6
Weighted dip
45kgx4
4 pull-ups
Ab wheel
6
6
16 mins cardio
Legs today
Squat
117.5kgx5
117.5kgx5
117.5kgx5
117.5kgx5
117.5kgx5 - didn’t manage to get any sets of 6 today which was my target, but I did struggle less than last week’s leg workout so that’s a positive
SLDL
105kgx6
105kgx6
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 and abs and cardio today
Seated DB OHP
32kgx6
34kgx6
34kgx6
34kgx6
34kgx6 - big improvement vs last time! Trying to think what I did differently. Took a day off yesterday and moved on to a 100% meat and eggs diet as of about midday yesterday
Ab wheel and bosu ball crunch
6 + 12
6 + 12
6 + 10
6 + 10
16 mins cardio
Arms & cardio
BB curl
50kgx6
50kgx6
DB curl
24kgx6
24kgx6
DB skull crusher
16kgx11
16kgx8
Cable pushdown
68kgx6
73kgx6
Forearms exercises
4 pull-ups
16 mins cardio
Back today
DL
130kgx6
145kgx6
160kgx4
BB row
100kgx6
100kgx6
Shrugs (squeeze traps before & after)
160kgx10
160kgx10
Pull-ups
Overhand
16kgx6
16kgx6
Parallel grip
24kgx4
Ab wheel
6
6
Was a bit worried that being on (mostly) carnivore diet might have affected my energy levels. Woke up feeling a bit drained but was fine once had some carbs before I worked out.
Chest yesterday 25.7.23
BP
100kgx6
115kgx4
107.5kgx6
107.5kgx6
Incline DB press
40kgx4
40kgx5
Weighted dip
44kgx4
4 pull-ups
Ab wheel
6
16 mins cardio
Legs today
Warmup incl. 2x6 of 60kg SLDL
Squats
117.5kgx4 - fuck. Felt strong and had 6 in me but the side of my back started hurting in a really weird way. Lower right lat area. Maybe I need to add a few pull-ups to my leg warmup routine to hit that area
117.5kgx4 - did about 15 mins of stretching my back before this set. Still not 100%.
117.5kgx4
117.5kgx4
117.5kgx4 - so overall not the PR I was hoping for but at least the injury didn’t ruin my session
SLDL
105kgx6
105kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
30 reps, slow tempo
4 pull-ups
Ab wheel
6
Shoulders abs & cardio
Seated DB OHP
34kgx6
34kgx6
36kgx4 - first 2 sets were pretty smooth so decided to move up
36kgx4
36kgx4
Abs
Ab wheel supersetted with bosu ball crunch
6 + 12
6 + 12
6 + 10
6 + 10
4 pull-ups
16 mins cardio
Tuesday 1.8.23 - Arms & cardio
BB curl
50kgx6
50kgx6
DB curl
24kgx6
24kgx6
DB skull crusher
16kgx10
16kgx7
Cable pushdown
64kgx6
73kgx6
4 pull-ups
Ab wheel
6
16 mins cardio
Yesterday 3.8.23 - Back
DL
130kgx6
145kgx6
160kgx4
BB row
100kgx6
100kgx6
BB shrugs (squeeze traps before and after)
160kgx6
160kgx6
Weighted pull-ups
Overhand
16kgx6
16kgx6
Parallel grip
22kgx4
Ab wheel
6
Chest & cardio
BP
100kgx6
115kgx3
105kgx4
100kgx6 - definitely not my best day. Felt weak.
Incline DB press
38kgx6
38kgx6
Dips
15 reps
4 Pull-ups
Ab wheel
6
16 mins cardio
Legs today
Warmup incl 1 set pull-ups and 2 sets SLDL. Pulled my left knee in an awkward way yesterday and it hurt a lot so didn’t train legs yesterday - took the day off
Squat
117.5kgx5
117.5kgx5 - left knee got really painful during this set. I can’t seem to get a break on leg day… going to have to lower the weight to finish the workout; really don’t want an injury.
100kgx5
100kgx5
100kgx5 - pain free and great pump so am happy given the circumstances
SLDL
107.5kgx6
107.5kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
27 reps, slow tempo
4 pull-ups
Ab wheel
6
Shoulders abs & cardio
Seated DB OHP
34kgx6
36kgx4
36kgx4
34kgx4
34kgx4
Cable crunch supersetted with ab wheel
8 + 6
8 + 6
Ab wheel supersetted with bosu ball crunch
6 + 12