OHP: 102 x 5 + 107 x 2 x 2
Bench Press: 107 x 3 x lots of
DB OHP: 24.5 x 3 x lots of
High Inc DB Press: 24.5 x 3 x lots of
4 sets of tricep extensions
8 sets of chins
Rows: 125 x 10 PR!, 9, 7
Went down the park & did loads of tyre: rows, face-pulls, tri exts, chest presses & ohps…twas good tiring fun!
OHP: 115 fail, 112 x 1, 107 x 3 x 1
Bench Press: 107 x 3 x lots
DB OHP: 24.5 x 3 x lots
High Inc DB Press: 24.5 x 3 x lots
5 sets of tricep extensions
Squat: 157 x 3 x 1 + 143 x 4 x 1 + 102 x 8 + 62 x 25
4 sets of leg curls
4 sets of glute bridges
20kg leg abductions
6 sets of chins
Row: 135 x 8 BIG GOAL ACHIEVED!, 5, 5
Hammer curls: 32 x 4 x 25
Pull-overs: 4 x lots
Band pull aparts: 4 x lots of
NEW BIG ARSE GOAL!
Row 150kg x 8 reps
12 sets of tyre pulls down the park, 45 seconds on 15 seconds off.
DB OHP: 27 x 3 x 20
High Inc DB Press: 27 x 3 x 20+
3 sets of tri extensions
Squatted 162 x 1 + 167 x FAIL…DANG! I decided to call it a day at that.
Rows: 145 x 6 (nice big PR!), 3, 2
3 sets of chins
Super-set of resistance band rows + face pulls…lots of reps
EZ bar curl: 50 x 3 x 10-15
Hammer curl: 32 x 3 x lots
Pull-overs: 3 x lots of
Band pull-aparts: 3 x lots of
OHP: 108 x 5 x 1
Bench Press: 108 x 3 x lots
DB OHP: 27 x 22, 17, 14
High Inc DB Press: 27 x 3 x lots
3 sets of tri extensions
Yesterday’s work-out:
Rows: worked way up to 149 x 6…really chuffed with this, best ever upper body lift for reps for me (apart from shrugs…but…they don’t count!).
5 sets of chins
3 sets of inverted rows…forgot how humbling these can be
EZ curls: 50 x 3 x 10-15 + 3 sets of pull-overs
Hammer curls: 32 x 3 x some supersetted with pull aparts
OHP: 107 x 7 x 1
Bench Press: 62-107 x 5 x lots of
3 sets of tri extensions
Feeling super-super anxious today, so did a funnish, high rep work-out to help take the edge off:
Squat: 62 x 5 x 15
2 sets of chins
2 sets of inverted rows
3 sets of glute bridges
OHP: 108 x 3 x 1 + 107 x 1 + 104.5 x 1
Bench press: 97-104.5 x 3 x lots
CG push ups 3 x lots
Girly weight lateral raises 3 x lots
3 sets of tri extensions
Squat: 72 x 4 x 15 + empty bar x 50
3 sets of chins
5 sets of chins
Row: 145 x 7, 2
Inverted rows x 3 sets
EZ bar curl: 32 x 3 x lots
Pull-overs: 3 x lots
Band pull-aparts: 3 x lots
Empty bar squats: 3 x 15
Mixed it up a bit today
OHP: 102 x 2 x 2 + 97 x 2 + 57 x 30 REP PR!!!
cg BENCH PRESS: 57 X 4 X 20
3 sets of tri extensions
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Since my OHP & bench has plateaued in recent times I’ve decided to start training them separately & also both for high reps for the foreseeable future.
Today’s w/o:
3 sets of chins
Bench Press: 112 x 20, 7, 5
3 sets of tri extensions
Yesterday’s w/o
Squat: 92 x 5 x 5 + 62 x 15 + empty bar x 50
4 sets of leg curls
4 sets of glute bridges
OHP: 77 x 18 (big PR!), 9, 5
Row: 145 x 4, 3, 2
3 sets of tri extensions