Bench press:
40x5
50x5
60x5
70x5
85x5
95x3
105x3
Dumbell press:
30x3
32x3
35x3
40x3
32x15
Wide grip pulls ups:
8, 6, 6, 6 ,8
T-bar rows:
30x10
40x3
50x3
60x3
70x3
45x15
abs
leg extensions:
60x12
60x8
55x12
55x12
55x10
50x12
50x12
Hamstring curls:
25x15x3sets
Sitting calf raise:
40x10
60x10
70x5x5sets
Donkey raises:
180x15x3sets
Bodyweight single raises:
10 x 3 sets on each leg
Military press:
30x5
40x5
50x5
60x3
70x3
Close grip bench press:
40x5
60x3
7-x3
80x3
90x3
Dumbell curls:
16x5
18x5
20x5x3sets
Dips:
16kg between legs x 12, 8, 6 reps
16kg pull ups:
8, 6, 6
Lateral raise machine:
35x5
40x5
45x5
50x5
55x5
Bench press:
40x5
50x5
60x5
75x5
85x5
100x5
Incline Dumbell Press:
28x5
30x5
32x5
35x5
40x5
Hammer strength press:
70x3
75x3
80x3
85x3
60x15
Dumbell rows:
30x5
32x5
35x5
40x5
40x5
T-bar row:
30x5
45x5
60x5
55x5
65x5
Seated machine row:
60x3
70x3
75x3
85x3
50x15
Leg extensions:
45x5
50x5
60x5
65x5
70x5
75x5
50x10
45x10
40x10
hamstring curls:
24x5
30x5
30x5
30x5
30x5
Standing calve raise:
180x5x5sets
Donkey raises:
180x15x3sets
Sitting calve raises:
40x5
60x5
70x5
75x5
80x5
abs
Military press:
30x5
45x5
55x5
65x5
Dumbell overhead press:
18x5
20x5
23x5
25x5
28x5
Lateral raise machine:
45x15
45x11
45x8
Smith bench shrugs:
150x15
150x10
150x10
Barbell wrist curls:
30x15
30x10
30x8
Military press:
30x5
45x5
55x5
65x5
Dumbell overhead press:
18x5
20x5
23x5
25x5
28x5
Lateral raise machine:
45x15
45x11
45x8
Smith bench shrugs:
150x15
150x10
150x10
Barbell wrist curls:
30x15
30x10
30x8
Been out for about 3 weeks now, doing some light to medium supercircuit stuff. Had a torn disk in my back, pretty kuck! But after resting, slowly getting back into things, gotta take it easy and be careful with exercise selection…
Yesterday:
Benchpress:
40x5
50x5
60x5
70x5
80x5 - Weighted was starting to lose explosivness on the last two reps
Incline dumbell press:
23x5
25x5
28x5
30x5
32x5
Hammer strength press machine:
75x18, 15, 15
T-bar row:
30x5
40x5
50x5
60x5
70x5
High cable pull flaired face pull:
35x5
45x5
50x5
35x15, 15
Alternating one arm seated rows:
40x5
60x5
65x5
70x5
75x5
TODAY:
Leg extensions:
45x5
50x5
55x5
60x5
65x5
70x5
75x5
50x10
40x8
Lying hamstring curls:
35x5x5sets
Seated calf raises:
60x25, 15, 10
One leg donkey calf raise:
60x15 each leg
Leg press:
60x5
100x5
140x5
180x20 - Damn widowmaker of note!!! Jirrrrree! hehe
Last week was just getting back into training, getting use to weights and the motor pattens again… mainly 3 exercises for each muscle group, 2 5x5 and last one doggrapp…
Today:
Chest:
Bench 531:
40x5
50x5
60x5
70x5
80x5
90x5
Incline dumbell press:
25x5
28x5
30x5
32x5
35x5
Hammer machine press:
80x10, 8, 6
Back:
T-bar row:
35x5
45x5
55x5
60x5
65x5
1 arm seated machine row:
50x5
60x5
65x5
70x5
75x5
Face pulls:
40x20
40x15
40x15
abs
Legs
Leg extensions:
50x5
55x5
60x5
70x5
75x5
Hamstring curls:
32x5x5sets
Sitting calf raises:
70x13, 10, 15
Leg press:
40x5
80x5
100x
120x5
140x5
150x5
Single donkey calf raise:
120x13 each leg
Dumbell shoulder press:
20x5
23x5
25x5
38x5
30x5
Machine lateral raises:
45x12, 10 , 8
Machine reverse fly’s:
40x15, 12, 10
Smith machine shrugs:
150x15x3 sets
30kg wrist curls: 8repsx3 sets
core work
Back:
Wide grip pull ups doggrapp:
10, 8, 5
Underhand lat pulldowns:
70x5repsx3sets
75x5repsx2sets
Lat machine doggrapp:
90x8, 6, 5
Biceps:
Preacher Ez barbell curls:
25x5repsx5sets
Hammer curls:
16x5
18x5
20x5
23x5
Doggrapp pull ups:
15, 8, 6
Spent the last two weeks getting use to weights again and getting strength back. been eating alot and started BBB… i cant do squats/deadlifts or bent over moves because of my spinal disk, so BBB is the way forward for me to gain size and get stronger on a more hypertrophy style which is what im gonna focus on for the year!
Yesterday:
Bench press: 60x15repsx3sets
Close grip lat pull down: 60x15repsx3sets
Preacher Ez curls: 20x15repsx3sets
Standing calf raises: 180x15repsx3sets
Abs
Today:
Incline dumbell press: 18x5, 23x5, 28x10x3 sets
Wide grip pulls: 8repsx3sets
Hammer curls: 23x10repsx3sets
Sitting calf raises: 70x10repsx3sets
Smith machine shrugs: 150x10repsx3sets
10min HIIT spin bike
100 abs
Last Thursday:
DB overhead press: 16x5, 20x5, 23x5, 28x10x3sets
Overhead extensions: 32x10x3sets
leg curls: 32x10x3sets
Leg extensions: 60x12x3sets
100 core reps with a medicine ball
1min plank
Last Thursday:
DB overhead press: 16x5, 20x5, 23x5, 28x10x3sets
Overhead extensions: 32x10x3sets
leg curls: 32x10x3sets
Leg extensions: 60x12x3sets
100 core reps with a medicine ball
1min plank
Last friday:
Pullover machine: 90x10x3sets
Inc Bench: 60x10x3sets
HS Calf Raises: 220x10x3sets
Incline DB Curls: 16x8x3sets
Today:
Supinated lat pull downs: 60x13x4sets
Bench: 70x15repsx3sets, 60x15reps
Preacher Ez bar Curls: 20x15x4sets
Leg press calf raises: 100x15repsx4sets
100 abs
Closegrip bench: 40x5, 50x15x2Setts
Cable v pushdowns: 45x15, 55x15
Seated lateral raises: 10x15x2sets, 8x15x2sets
Smith machine shrugs: 150x15x4sets
Leg press: 60x10, 100x5, 140x15x4sets
Lying hamstring curls: 30x13x4sets
Incline dumbell press: 20x5, 23x5, 28x10x3sets, 28x12
Pull over machine: 90x10x3sets, 90x12
Donkey calf raises: 180x10x4sets
Hammer curls: 23x10x2sets, 20x10x2sets
Abdominals