Ramb0's Training Log

Training Training Logs
81

Thursday:
Ohp 5x3-5 W/65kg
Front squat 3x10 W/90kg
Incline bell press 3x12

Friday:
Barbel rows 5x10
Rdls 5x10
Lay pull downs 4x12

1 Like
82

Monday:
Dbell bench 4x8 w40kg es
Front squat 4x8 w100kg
Dbell ohp 3x12

Tuesday:
Weighted pull-ups 4x12
Nordic curls eccentric 5x5
Machine rows 5x20
Left arm curls

Monday:
Bench press 100kgx7, 12,10,8w80kg
Bulgarian split squats 4x12es
Chest press 3x12

Tuesday:
Machine rows 5x12
Stiff leg RDLs 5x12
Lat pull downs 3x12
Left arm curls

Still doing the stretches and mobility work at the gym, need to do more outside though

1 Like
83

Thursday:
OHP 5x5
Front squat 3x5
Incline bench 3x12

Friday:
Weighted pull-ups 5x8
Hs curls 5x12
Chest supported rows 4x12
Left arm hammer curls 3x12

84

Monday:
Bench press 4x5 w100kg
Split squats 3x12es
Dbell OHP 3x10-12

Tuesday:
Barbell rows 5x8
Stiff leg rdls 5x15
Lat pull-downs 3x6
Left arm seated curls 3x8-15

85

Thursday:
OHP 3x3 w/70kg
Front Squats 5x20
Incline dbell press 5x10-12

Friday:
Weighted pullups 4x10 w/12.5kg
Nordic HS curls 5x5
Machine rows 4x12

86

Monday:
Bench press 90kg 10,10,10,8
Split squats 3x10es
Dbell OHP 4x12

Tuesday:
Dbell rows 4x12es
Rd flies 4x15
Nordic curls 5x6
Wide Pull-ups 5x8
Left arm curls

Thursday:
Weighted pull-ups 5x5
Machine rows 5x12
Rd flies 4x12
Left arm curls

Friday:
OHP 5x10 W/ 55kg
Chest press 4x12
Lateral raises 3x12
Tricep push downs

Hamstring played up after Tuesday, so stopped legs, and gonna take next week off,

87

Forgot to log last week:
Monday:
Dbell bench 5x10
Chest supported rows 5x10
Quad extensions 4x15
Hamstring curls 4x15
Shoulder press 4x15
Lat pull downs 4x12

Tuesday:
Seated OHP 5x10
Lateral raises 5x12
Rd flies 5x12
Bicep curls 4x12
Tricep push downs 4x10

1 Like
88

Monday:
Landmine shoulder press 5x5es
Bench press 4x7-10 W 80kg
Pendley rows 4x10
Incline bench press 3x10
Ssw lat pull downs 3x12
Flies 3x15
Ssw chest supported rows 3x10

89

Tuesday:
Sprints 5x15m
Tbar deadlift 5x5
BSS 3x10es
Hamstring curls 4x15

Gonna slowly up the volume

90

Wednesday:
Bench press 4x3 w100kg
Pull-ups 4x5 w20kg
Dbell incline press 3x12
Ssw lat pull downs 3x15
Chest press 3x20
Ssw machine rows 3x20

Monday:
Sprints 4x15m
Box jumps 5x3
Pin squats 5x5 w90kg
SL HS curls 5x10es

1 Like
91

Tuesday:
5 sets of:
Dbell z-press x10
Lateral raises x15
Rd flies x15
Seated curls 3x12
Ssw triceps extensions 3x15
Hammer curls 3x8-10
Ssw tricep push downs 3x10

1 Like
92

Thursday:
5x5es land mine press
Bench press 4x8-10 85kg
Pendlay rows 4x10
Inc dbell bench 3x8
Ssw chest supported rows 3x12
Pec deck 3x15
Ssw lay pull down 3x15

Monday:
Bench 4x4 w 100kg
Weighted pull-ups 4x5-6 w20kg
Inc dbell bench 3x10
Ssw machine rows 3x20
Machine chest press 3x20
Ssw lay pull down 3x15
Left arm superset x3

1 Like
93

Tuesday:
Sprints x4
Trapbar deadlifts 5x5
BSS 3x10es
HS curls 5x15

Wednesday:
Z-press 5x10
Lateral raises 5x20
Rd flies 5x20
Arm superset x3
Arm superset x3

1 Like
94

Friday:
Box jumps 5x3
ssw/ Pin squats 5x5
Nordic curls 3x5
SL RDLs 4x15es

Sunday:
land-mine press 5x5es
Bench press 85kg 4x9-10
Pendlay rows 4x10
Inc dbell bench 3x10
Ssw chest supported rows 3x12
Pec deck 3x15
Ssw lat pull down 3x15
Arm superset x3

Monday:
Sprints x4
T-bar deadlift 5x5
BSS 4x10
ssw/ HS curls x15

1 Like
95

Tuesday:
Bench 4x4 W/100kg
Pull-ups 4x6 W 20kg
Inc bench 3x12
Ssw lat pull downs 3x12
Machine press 3x20
Ssw machine row 3x20

Away for a week

Friday
5 rounds of:
Z-press x10
Lateral raises x15
Rd flies x20

Arm superset x6 sets

1 Like