November 19th
Since the teacher won’t allow me to set the bar between the cardio bike seats as a squat rack, I can now only do deadlifts.
Deadlift
196 x5
205 4x5
Hammer grip chinups
x5
x5
x3.5
Incline DB BP
45 x16,x18,x13
One-arm DB row
30x10
50x10
60x10
70x10
80x9
Light curls and tricep extension to finish off.
November 21st Friday
I didn’t have access to the gym today so I did some upper body workout at home, leg day tommorrow!
Pushups/rows/static ab hold/curls/extensions on blast strap replacements
Monday November 24th
Deadlifts
196x5
218x4
240x1
263x1
Incline DB BP
35x5
50x5
60x6
60x5
60x6
60x6
Hammer chinups
x5
x4
x3
Smith machine shrugs
70kgx10
80kgx10
90kgx9
1/2Sets of tricep extensions and leg raises
Wednesday November 26th
Speed deadlifts
150 5x3
Flat DB BP
30x60
40x30
45x20
One arm DB Row
30x10
45x10
60x10
70x8
80x8
90x9
60x10
Lunges
BW x10
Split Squats
BW x 12, x25, x35
Saturday November 29th
Hammer chinups
x5
x5
x4.5
x2.5
Trap bar deadlifts
135x5
185x5
225x5
247x3
257x1
Incline DB BP
30x10
40x10
50x5
60x6
60x6
60x7
Machine Rows
110x12
139x8, x9
Rope Ab crunches
66x30
88x12
Thursday December 4th
*The teachers allowed us to use the Olympic bar today
Deadlifts
135x5
180x3
225x3
270x1
295x1
315 FAILED
Military Press
92x8
114 x 2x5 ( a bit of leg drive on the 5th rep)
Split jerk
114x5
Incline DB Flies/BP
x30
x30
Incline DB Rows
x25
x22
Energy 8/10 Hopefully I’ll pull 315 in a month or so.
Monday December 8th
Deadlift
135x3
200x 5x2
Shoulder Press
45x10
90x5
114x5
Push Press
135x5
Bent over row
114x5
135x5
157x4
DB BP
55x6
55x5
Face Pull
30x10
45x11
45x10
45x11
Lunges
Wednesday December 10th
BB Bench Press
45x10
88x10
135x8
135x8
135x8
Snatch Grip DL
135x6
180x5
180x5 OMG these deads crushed my family jewels on the last rep
Conventional DL
180x9
180x3
DB Shoulder Press
35x5
50x5
55x4
55x4
TBar Row
77x10
100x10
121x9
Single Leg Legpress
155x6
195x6
Jump split squats
x8
Glute Ham Raises
1x9
1x10
1x7
Fatman pullups and incline pushups and light romanian dl/front squat complex for cooldown.
Thursday December 18th
*The whole last week I had exams
Pullups
x8
x7
x6
x4
Rack Pulls from knee cap
135x5
225x5
315x2 Felt very heavy
Speed Deadlifts
155x 4x3
Incline DB Rows
25x10
35x12
45x11
45x9
45x11
Machine rows
77x10
110x11
123x11
CG BP
45x10
95x 5x5 focus on technique and speed since I just started barbell benching
*still need to work out flaring the lats at the bottom position
Overhead cable tri. extensions
35x10
46x 3x10
Pullups x6
Slow eccentric dips x5
Saturday December 20th
Dips
25x5
35x5
40x5
45x4
45x4
Chinups
x6
x5
x5
x4
Incline Smith Machine BP
70x10
110x10
120x8
110x7, rest pause x2 drop to 70 x 8
Pec Deck
62x10
46x10
46x10
EZ BB Curl
40x10
51x10
62x10
73x3+ 2 cheat curls
Lateral raises
20x10
30x10
Incline Pushups and One Negative chin+ hold at bottom position for cooldown.