OHP: 106 x 4 x 1 + Bench Press: 106 x 20, 15 + 3 sets of tri extensions
4 sets of chins…knee still feels tad gash!
OHP: 107 x 4 x 1 + Bench press: 107 x lots of reps + 3 sets of tri extensions
4 sets of chins
OHP: 108 x 4 x 1 + Bench press: 108 x 17, 82 x 34 + 3 sets of tri extensions
5 sets of chins
OHP: 109.5 x 1, 110.5 0.5KG PR!!! x 1, 1 FAIL, 102 X 2 + 3 sets of tri extensions…going up!!!
5 sets of chins + squat: 124.5 x 5 x 3
OHP: 112 x 1 PR + 113.5 X FAIL…ALMOST GOTCHYA!!! (250LBS!)
Was feeling a bit down today so decided to do some high rep shit for a change including…
OHP: 62 x 22, 15, 13, 12, 12 + lots of flys & tricep extensions…feelin pumped!!!
First sesh back after coming down with cold…decided to go back to trusted 3 on 1 off routine to enable more reps/conditioning (blood pressure is still way too high).
OHP: 92 x 7, 5, 5
Bench press: 92 x 27, 17, 15
DB OHP: 12 x 45
DB inc: 12 x 45
Circuit of flys, tri extensions & lateral raises.
8 sets of chins
Row: 115 x 10, 7, 6
EZ curls: 40 x 17, 16, 16
Shrugs: 62 x 3 x 20…haven’t done shrugs or curls in ages!!!
Pull-overs: 3 x lots of
Finished with a few high rep resistance band rows
also did some leg up to touch bench for 25 reps each leg in between sets to help with conditioning…might do this next time with ankle weights
1 Like
Squat: 112 x 8 x 3 + 82 x 10 + 62 x 15
Leg curls: 4 x lots of reps
Glute bridges: 4 x lots of reps
Leg abductions: 1 x 30 reps
1 Like
OHP: 113 x 1 PR!! + 102 x 4 x 2
Bench Press: 102 x 24, 15, 12
12kg ‘Angle Grinder’
Circuit of tri extensions + raises + flys…lots of!!
1 Like
8 sets of chins
Row: 110 x 15, 12, 10
EZ curl: 45 x 3 x 12-16
Shrugs: 72 x 3 x 20
Pull-overs: 3 x lots of
1 Like
Squatted 132 x 1…was going for 8 sets of one with this weight but hams were really painful, so abandoned…boo hiss boo!
1 Like
At least you went in and tried! Good stuff man!
1 Like
Early sesh today (xmas lunch in an hour or so!!)
OHP: 103 x 5 x 2
Bench Press: 103 x 24, 15, 12
‘Angle grinder’ with 17kg dbs…this was tough…shaking a bit afterwards
Lateral raises: 12 x 3 x 15
Flys: 12 x 3 lots of
Tri extensions: 4 x lots of
1 Like
Pre-Christmas Work-out number 1:
Squat: 132 x 8 x 1 + 137 x 2 x 1+ 102 x 10 + 62 x 30
Leg curls x 4 x lots
Glute bridges x 4 x lots
Really good sesh…heavy-ish singles on squats could be the future!
Pre-Christmas Work-out number 2:
OHP Melt-down!
103.5 x 2, 2, 2, 2, 1
77 x 13, 9, 7
62 x 17, 14, 12
DB ohp: 17 x 40
Pre-Christmas work-out number 3:
10 sets of chins + a few hundred or so resistance band stomps.