Last train before Christmas!!!
Benched 132 x 6 (1 rep shy of equaling PR)
Bench press: 62 x 5 x loads of reps
Row: 55 x 5 x loads of reps
Upright row x 5 x 20ish
Tri extensions: 5 x lots of
Merry Christmas eve, eve T nation…have a good one!!!
Merry xmas man
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Squat: 137 x 10 x 1 + 82 x 15
Ham curls x 4 x lots of
Glute bridges 4 x lots of
Penultimate train of the year!
OHP: 107 x 3 x 1 + 108 x 2 x 1
Bench Press: 108 x 20, 12, 8
19.5kg ‘Angle grinder’
3 sets of tricep extensions + some flys & lateral raises.
Last train of the year!!!
5 sets of chins
Row: 105 x 15, 12, 10
Shrugs: 82 x 3 x lots of
EZ curl: 45 x 20, 16, 15
Pull-overs: 3 x lots of
Rows to stomach (focused on squeezing biceps throughout movement…felt good!)
First train of the New Year!!!
Squat: 142 x 10 x 1 + 62 x 20
Leg curls: 4 x lots of
Glut bridges: 4 x lots of
Upper body felt a lil off today, so just went light…
OHP: 72 x 20PR!, 16, 12
Bench Press: 72 x 25, 25, 15
Two sets of tricep extensions
Still proceeding with caution due to upper body feeling a bit funny, so, just did…
3 sets of chins + about 15 mins worth of resistance band rows, pull-aparts & curls.
Worked my way up to a 157KG squat, then leg curls x 4 x lots of + glute bridges.
OHP: 87 x 13 (rep PR!), 8, 7
Bench Press: 87 x 3 x lots of
Tri extensions: 5 x lots of
5 sets of chins
3 sets of rows at 105
3 sets of curls at 45
3 sets of pull-overs
3 sets of band pull-aparts
Squat: 145 x 10 x 1 + 62 x 25
4 sets of glute bridges
4 sets of ham curls
1 set of abductions (10kg plate)
OHP: 92 x 9 (2 rep PR!), 6, 5
Bench Press: 92 x 30, 20, 15
DB OHP: 19.5 x 3 x lots of
High Inc DB Bench: 19.5 x 3 x lots of
5 sets of tricep extensions
Squat: 147 x 10 x 1 + 62 x 25
Leg curls: 4 x lots of
Glute bridges: 4 x lots of
10kg abductions x lots of
OHP: 94.5 x 9 + 97 x 6, 5 All PR’s…A 120kg OHP is now well within my sights!!! BOOOM!!!
Bench: 97 x 3 x lots of
DB OHP: 22 x 3 x lots of
High Inc DB Press: 22 x 3 x lots of
5 sets of tri extensions
5 sets of chins
Row: 125 x 8, 7, 7
EZ curls: 45 x 3 x 15…will go heavier next time
Pull-overs: 3 x lots of
Resistance band curl + row super-set…lots of reps
Squat: 152 x 4 x 1 + 142 x 3 x 1 + 62 x 25
Leg curls: 4 x lots of
Glute bridges: 4 x lots of
15kg abductions x lots of
OHP: 98 x 8, 4, 5
Bench Press: 97 x 3 x lots of
DB OHP: 24.5 x 3 x 20 or so
High Inc DB Press: 24.5 x 3 x 25-30
5 sets of tri extensions
3 sets of chins
Row: 125 x 8, 7, 7
EZ curl 45 x 3 x 15+ Was meaning to go heavier but forgot…DOH!
Pull-overs: 3 x lots of
Band pull-aparts: 3 x lots of
Resistance band hammer curls…about 15
Squats: 155 x 3 x 1 + 142 x 4 x 1 + 102 x 8 + 62 x 25
Leg curls: 4 x lots of
Glute bridges: 4 x lots of
15kg plate abductions…lots of