SoloZS Gonna Get Jacked!

Monday 10th June - Rest/Missed
Unfortunately had to miss this session - treated it as a rest day and will move my Pull day for this week to Thursday (my usual rest day).

Tuesday 11th June - 5AM - Push
Struggled getting out of bed this morning was super cold, but once at the gym a very productive session.
Incline Chest Press (Machine)
35kg x 8reps, 8reps, 7reps, 5reps
Decline Bench Press (Machine)
40kg x 6reps, 4reps, 5reps
Chest Press (Machine) Cluster Set
47kg x 8reps, 6reps, 4reps, 4reps
Rear Delt Reverse Fly
40kg x 15reps, 15reps, 13reps, 10reps
Shoulder Press (Machine Plates)
35kg x 6reps, 6reps, 4reps, 4reps
Seated Dip Machine
60kg x 7reps, 6reps, 6reps, 5reps
Leaning Overhead Tricep Extension
19.5kg x 10reps, 8reps, 7reps, 6reps

My weight has shot up over the past 2-3 days by 2-3kg, eating has been consistent with basically the same foods and serving sizes so not entirely sure what’s caused a sudden spike - water retention? who knows - will monitor over the coming days.

2 Likes

Wednesday 12th June - 5AM - Legs
Just one of those sessions where everything felt a tad heavier than it should. Managed to get through everything (had to swap calf raises on leg press with standing calf raises).

Seated Leg Curl + Dropsets
60kg x 10reps, 10reps, 10reps, 8reps
Dropset - 45kg x 6reps
Dropset - 37.5kg x 4reps
Pendulum Squat
20kg x 6reps, 6reps, 6reps, 6reps, 6reps
Front Foot Elevated Lunge (Smith Machine) + Dropset
20kg x 8 reps
30kg x 8 reps
35kg x 8 reps
35kg x 8 reps
Dropset - 30kg x 5reps
Dropset - 20kg x 4reps
Calf Raises on Leg Press
50kg x 10reps
55kg x 10reps
60kg x 8reps, 8reps, 7reps, 6reps

Tomorrow should technically be a rest day but because I missed my only Pull session of the week on Monday, I’ll be doing it then.

2 Likes

Thursday 13th June - 5AM - Pull
The gym was unbelievably busy this morning, so had to re-arrange a few exercises. This made is difficult trying to hit last week’s numbers - so I just focused on getting close to failure.

Pull Up Assisted
35.5kg x 7reps, 5reps, 4reps
Straight Arm Pulldown
17.5kg x 10reps, 8reps, 7reps
Single Arm Low to High Row
40kg x 8reps, 8reps, 6reps, 4reps
Back Extension
15kg x 10reps, 7reps, 6reps
Cable Crunch
30kg x 15reps, 12reps, 11reps, 10reps
Preacher Curl
40kg x 10reps, 10reps, 8reps, 7reps
Hammer Curl (Cable) w/ 5 partials
21.25kg x 8reps, 8reps, 7reps, 6reps

Other Notes
I have a work dinner on tonight, so will once again have to be sensible with my food choices.

2 Likes

Friday 14th June - 5AM - Push
Order was changed due to equipment being taken - overall decent session.

Decline Bench Press (Pin Loaded)
25kg x 12reps, 12reps, 12reps, 8reps
Chest Press (Pin Loaded)
45kg x 10reps, 8reps, 7reps, 8reps
Tricep Pushdown
28.75kg x 10reps, 10reps, 7reps, 8reps
Leaning Overhead Tricep Extension
17.5kg x 10reps, 6reps, 7reps, 6reps
Chest Fly (Machine) w/ 3sec negatives
47kg x 8reps, 8reps, 8reps, 8reps
Lateral Raise (Machine)
25kg x 15reps, 11reps, 9reps, 7reps

Notes
Dinner last night was a success - I managed to not overeat, leaving the restaurant in content state. I woke up on the heavily side this morning, to be expected as the foods were loaded with carbs + salts.

These past few events where I’ve eaten responsibly have been great, usually I’m one to overeat to the point of feeling sick (former fatty problems). So I’m very happy with myself.

2 Likes

Saturday 17th June - 5:30AM - Legs

Leg Ext (45sec rest) rep targets - 20/12/10
54kg x 20reps, 8reps, 7reps
Leg Press
120kg x 20reps, 18reps, 15reps
Bulgarian Split Squat
25kg vs 8reps, 8reps, 6reps
Seated Leg Curl
49.5kg x 15reps, 15reps, 9reps
Seated Calf Raise
20kg x 15reps, 15reps, 10reps, 8reps, 7reps, 6reps

Sunday 18th June - REST

Notes
I’ve written in some past posts that I’ve been focusing on not binge eating when at dinners / events. It’s always been a problem, as soon as I’m out socialising, I’d eat whatever, whenever without thought.

This week I’ve had many functions on (another last night) - which is highly unusual but I made a serious effort to eat responsibly. Which I can honestly say, I’ve come out of every night feeling content and not sick from eating sooo much.

2 Likes

Monday 17th June - 5AM - Pull
Finally able to get a session in the order I planned for.

Single Arm Low to High Row
40kg x 8reps, 8reps, 8reps, 8reps
Pull Up Assisted
35.5kg x 5reps
38kg x 6reps, 5reps
Straight Arm Pulldown
17.5kg x 10reps, 10reps, 7reps
Back Extension
15kg x 10reps, 7reps, 6reps
Cable Crunch
30kg x 15reps, 15reps, 12reps, 11reps
Preacher Curl
40kg x 10reps, 10reps, 10reps, 7reps
Hammer Curl (Cable) w/ 5 partials
21.25kg x 8reps, 6reps, 6reps, 6reps

1 Like

Tuesday 18th June - 5AM - Push
Productive session!

Incline Chest Press (Machine)
35kg x 8reps, 8reps, 8reps, 6reps
Decline Bench Press (Machine)
40kg x 6reps, 6reps, 6reps
Chest Press (Machine) Cluster Set
49.5kg x 8reps, 4reps, 3reps, 2reps
Rear Delt Reverse Fly
40kg x 15reps, 15reps, 15reps, 11reps
Shoulder Press (Machine Plates)
35kg x 6reps, 6reps, 3reps, 3reps
Seated Dip Machine
60kg x 9reps, 8reps, 5reps, 5reps
Leaning Overhead Tricep Extension
19.5kg x 11reps, 10reps, 7reps, 5reps

1 Like

Wednesday 19th June - 5AM - Legs
I am currently at my desk at work with my legs feeling like jelly after this session.
While I didn’t increase weight or reps on any movement other than Pendulum Squats, I felt my reps were much cleaner, more controlled especially during Lunges.

Seated Leg Curl + Dropsets
60kg x 10reps, 10reps, 10reps, 9reps
Dropset - 45kg x 9reps
Dropset - 37.5kg x 4reps
Pendulum Squat
22.5kg x 6reps, 5reps, 5reps, 5reps, 5reps
Front Foot Elevated Lunge (Smith Machine) + Dropset
20kg x 8 reps
30kg x 8 reps
35kg x 8 reps
35kg x 8 reps
Dropset - 30kg x 5reps
Dropset - 20kg x 4reps
Calf Raises on Leg Press
70kg x 10reps, 10reps, 10reps, 10reps, 10reps, 10reps

1 Like