wednesday:
10min HIIT treadmill and 5min cool down walk
thursday:
biceps:
Seated dumbbell curls: 16x8x3
Seated hammer curls: 20x8x3
Drop set cable ez curl: 60x8,50x10,40x8, 30x15
triceps:
V bar pull down: 50x8,55x8x2
rope pulldowns: 60x8x3
close grip pushdowns: 60x10,50x10, 40x15, 30x25
Calves:
Donkey raises: 180x3
Standing calf raises: 180x8x3
Seated calf raises: 80x8, 60x10, 45x10, 30x10
abs
Friday:
Speed movement (Zercher squat) = 70x8x3
Leg extensions = 60, 65, 70x8x3 supersetted with hamstrings---->
Hamstring curls = 40x8x3sets
Single leg, leg press: 15x3
Standing calf raises: 180x8x3
Saturday:
1km jog on the beach then 5 100m sprints up a soft sand dune
2km walk home along the beach
Leg press: warm up sets 180x1,3, 220x1,3, 260x1,3, 140x15
Static dumbbell lunges: 23x5x3
hamstring curls: 40x5x5
standing calf raises: 180x8x3
chin ups: 5x5
leg complex: 20sec squats, 20sec jump squats, 20sec squat with a pause at the bottom (all really fast), 1 min break and then do it again
abs
Heavy horizontal pull (Dumbbell rows) = 40x8x3
Vertical press (Military press) =warm up sets 40x5, 50x5, 60x5
Vertical pull (Close grip lat pulldowns) 75x8x2, 70x10
Heavy horizontal press (Incline dumbbell press) warm up sets 32x8, 35x8, 40x6
Tricep rope pulldowns: 60,65,60x8
Abs
Monday: Upper Body
Heavy vertical pull (Lat pull down) 5x5
Horizontal press (bench press) = Rachet loading
Horizontal pull (T-bar row) = 5x5
Heavy vertical press (push-press) = Rachet loading
Floor press = FSR
Tuesday: Lower Body
Heavy movement (Leg press) = Rachet loading
Single-leg movement (stationary lunge) = 5x5
Assistance movement (Hamstring curls) = 5x5
Chin ups (weighted) = FSR
Core work
Calves = 3x10
Leg complex
Wednesday: **** CARDIO****
Thursday: Upper Body
Heavy horizontal pull (Dumbbell rows) =3x 8-10
Vertical press (Overhead dumbbell press) = 3x 8-10
Vertical pull (Wide grip pull ups) =3x 8-10
Heavy horizontal press (Incline dumbbell press) 3x 8-10
Close grip press = 3x 8-10
Friday: Lower Body
Speed movement (Zercher squat) = 3x 8-10
Single-leg movement (Leg extensions) = 3x 8-10
Assistance movement (Hamstring curls) = 3x 8-10
Hammer curls = 3x 8-10
Core work
Calves = 3x10
Leg complex
Saturday: **** CARDIO****
Sunday: Off
Monday: Upper Body
Heavy vertical pull (Lat pull down) = 5x5
Horizontal press (bench press) = Rachet loading
Horizontal pull (T-bar row) = 5x5
Heavy vertical press (push-press) = Rachet loading
Floor press = 5x5
Tuesday: Lower Body
Heavy movement (Leg press) = Rachet loading
Single-leg movement (stationary lunge) = 5x5
Assistance movement (Hamstring curls) = 5x5
Chin ups (weighted) = 5x5
Core work
Calves = 3x10
Leg complex
Wednesday: **** CARDIO****
Thursday: Upper Body
Heavy horizontal pull (Dumbbell rows) =dogcrapp
Vertical press (Overhead dumbbell press) = dogcrapp
Vertical pull (Wide grip pull ups) =dogcrapp
Heavy horizontal press (Incline dumbbell press) = dogcrapp
Close grip press = dogcrapp
Friday: Lower Body
Speed movement (Zercher squat) = 3x 8-10
Isolation (Leg extensions) = dogcrapp
Single leg (Leg press) = dogcrapp
Assistance movement (Hamstring curls) = dogcrapp
Hammer curls = dogcrapp
Core work
Calves = dogcrapp
Leg complex
Saturday: **** CARDIO****
Sunday: Off
Speed movement (Zercher squat) = warm up sets 80x8, 90x6, 100x5
Isolation (Leg extensions) = 75x8, 75x6, 70x8
Assistance movement (Hamstring curls) = 40x8x3
Hammer curls: rope pulley on machine = warm up sets 65x8, 55x8, 45x6, 35x10
Calves = Donkey raises = 180x10x3
45min of soccer
Played soccer yesterday for about 45min again
Pre-workout routine (stretching and mobility exercises)
Foam roll
Leg floor extensions 10 reps each side
Lying fire hydrants 10 resp each side
Bird dog 10 reps each side
Fire hydrants 10 reps each side
Psoas stretch 15sec each side
Dogcrapp shoulder warm up with band 10x2
Behind the neck pulldowns with band
Then general arm swings, ham string stretches, chest warm ups, calf and ankle stretches
Leg press: warm up sets 180x1,3, 220x1,3, 260x1,3, 140x15
Step up dumbbell lunges: 10kgx20reps each lieg
hamstring curls: 40x5x5
standing calf raises: 180x10x3
chin ups: 5x5
leg complex: 20sec squats, 20sec jump squats, 20sec squat with a pause at the bottom (all really fast), 1 min break and then do it again
Low carb today:
meal 1: 50g instant oats with 4 scoops of whey
meal 2: Shake (2 raw eggs, 4 scoops of whey, milk, tea spoon of peanut butter)
meal 3: 2 cups of brown rice, 2 eggs, 2 chicken breasts and some pieces of roast chicken
meal 4: Shake as before
meal 5: 1 cup of rice, 2 chicken breasts
Heavy horizontal pull (Dumbbell rows) = 40x8x3
Vertical press (Push Press) = warm up sets 40x5, 50x5, 60x5
Heavy horizontal press (Incline Dumbbell curls) = warm up sets 32x5, 35x5, 40x8
Close grip press = Warm up sets 60x1070x10, 80x10
abs
Lat underhand pull down = 75x4x5, 80x5
T-bar row = (doggcrapp style) 50x8, 6, 5
Lat hammer strength pull downs: 75x4x5, 80x5
Bench press = went up to 100x5
Incline dumbbell press = went up to 40x5
Hammer press= (dogcrapp style) = 80x8, 5, 3
Abs
Been doing rotator cuff work with bands every training sessions, as well as lower back strengthening work and lots of tennis ball rolling for the shoulder and back with foam rolling for the body too.
Leg press: worked up to 200x5, 240x3, 180x10
Step up dumbbell lunges: 10kgx10reps each leg x3 sets
Glute ham drops: 5x5
Donkey calf raises: 180x10x3sets
Sitting calf raises: 60x10x3
Wednesday: Played about 45min of soccer
Yesterday:
Biceps
3 Rounds of: DB Curls (16)x10, BB Preacher Curls (25)x10, DB Hammer Curls (12)x8
2 Rounds of: BB Wide Grip Curls (25)x10, BB Reverse Curl (25)x10
Cable Curls: 50x8, 40x6, 30x10
Tricpes:
Barbell Close Bench: 60x10, 70x10, 80x10
Tricep Rope Pull Downs: 50x10, 55x10, 60x10
Abs
Today:
Lat underhand pull down = 75x5x5
T-bar row = 45x5, 60x5x4
Dumbbell rows= 40x10x3
Bench press = Rachet loading (90x1,3, 100x1,3, 110x2)
Incline dumbbell press = 28x5, 32x5, 35x5,40x6
Hammer press= 80x10,8,6
Yesterday:
Was feeling a bit weak for some reason and getting a bit sick too
Zercher squats: worked up to 90x5
Lying hamstring curls: 40x5x5
Leg Extensions: 60x8x3
Donkey calf raises: 180x10x3
Sitting calf raises: 60x10x3
Abs
add some volume 2 ur workouts buddy!
[quote]Diluted56 wrote:
Yesterday:
Was feeling a bit weak for some reason and getting a bit sick too
Abs[/quote]
Don’t give it to me!! I’m on the edge of sickness! This is the longest I’ve EVER gone without getting sick haha. steps in bubble
Hahaha ja barry dude gonna throw a box of used tissues at you as soon as i see you, cough all over the barbells and fart on the benches 
Today:
Tricpes:
Barbell Close Bench: worked up to 90x5
Floor Tricep Press: 30x5x5
Tricep Rope Pull Downs: 60x10,8,8
Biceps
3 Rounds of: DB Curls (16)x10, [SS] BB Preacher Curls (25)x10, [SS] DB Hammer Curls (11)x10,8,8
2 Rounds of: BB Wide Grip Curls (25)x10, [SS] BB Reverse Curl (25)x10
2 Rounds of: DB Shrugs (40)x10, [SS] Hammer grip raise shrugs (3)x10, [SS] Scapula Push Ups 10reps
Abs