Shoulder day
Shoulder Press: 85x2, put it down to 80x5 since i’m just not managing 85, so going to build back up slowly,
Biceps curl: 57.5x4
Dips: 45kgx4
Lateral cable raises: 3x12 with constant tension focusing on form
Bench Day:
Bench: 110kgx2 twice, and then 110kgx1 once: total of 5 reps
Pull up: 15kgx3
T-bar row: 70kgx5
low to high cable flies: 3x12
Squat day:
good and bad on this workout, got weaker on the squats but beasted a widow maker
Squats: 160x3
widow maker: 120kg, physically couldn’t get 20, got to eighteen and it actually felt like a) my quads were about to rip, b) that there were millions of needles just poking me everywhere over my body, not to mention that i felt very very cold. in any case, unracked, fell to the floor, got back up, did two more, fell to the floor again. good fun!
romanian deadlift: 100kgx12x3 for form, really squeezing the glutes in this movement
calf raises: 12 one leg, 12 both legs, 24 quick skips x 3
russian twist off glute-ham-raise: 15kgx3 with arms straight out
Shoulder day:
just finished reading CT’s high threshold muscle building, so trying out a new style today, explosive concentric, first 3/4 eccentric slow, last 1/4 fast with an antagonist pull in order to produce a greater turn around force: it killed. got an absoloutley huge pump, but still managed to lift the same weight as usual, albeit for 1 or 2 less reps.
Shoulder press: 80kgx4 repeated this until i reached concentric failure
biceps curl: 57.5x4 repeated till concentric failure
dips: 45x3 repeated till concentric failure
behind the back cable lateral raise: 3x12 for form
Chest back day:
crap day today, felt completely burnt out through out my whole session, going to take it easy for the rest of this cycle and just do some high rep work
Bench: 110x1 a couple of times. didn’t even come close to two reps
pull up 10kgx5 then just did some high rep bw stuff, already decided that i was going to take it easy at that point
bent over row: 100kgx5
pec cable flys: 12x3 really worked on feeling the muscle again here. felt good to get a pump after such a shit workout