Had flu for a few days, well…Still have it but i’m able to train now. I took this weeks monday+tuesday+wednesday off training to try and recover. I then did my normal back day thursday.
Back
Deadlift
60kg/10
80kg/5
100kg/3
120kg/1
140kg/3
140kg/2
These top sets were not to failure. I wouldn’t have got 5 like last time. But because of that I did the extra set of 2, to keep the general volume here. If that makes sense.
Chins
5x5
Really want to get my chins up, but I don’t really know when I could put them in. I may just do 1 set every workout at the beginning and 1 set at the end. Obviously this will make an increase in volume and frequency, so hopefully it will go up.
Pull downs wide grip
7p/15
9p/10x2
9p/9
db rows
30kg/10
40kg/10x2
(Used wraps because I still felt weak, but wanted to beat last weak, volumewise).
Seated row
8p/20
9p/8
8p/15
8p/11
These were to failure, I just love seated rows…great stretch and squeeze!
Chest and delts
db flat bench
20kg/10
25kg/10
30kg/5
35kg/5
40kg/7(PR) I think
incline barbell bench
60kg/7x2
60kg/5
+40kg/10
(literally HATE doing these, because I’m so weak. Want to be repping 2 plates a side.
Machine bench
40kg/10
40kg/6+4
40kg/+10 half reps
Cable flies (lay down)
4p/12
5p/5
4p/8
4p/7
+3p/8
Partials/Side Raises
7.5kg/20 (full strict reps) felt good
15kg/20x3
+7.5kg/10x3
10kg/15 full strict reps
7.5kg/8 full strict reps
5kg/6+6full strict then halfs
Absolutely loved this workout. Still sore now and it was done friday.
I never do front raises usually and from doing that one set I have really sore front delts. I hope they recover in time.
I feel my side delts are a strong point, rear delts have come up from nothing to on par. But my front delts aren’t particularly over developed…I feel if I bring my front delts up (by training them with presses and raises). My shoulders will look so much bigger and have a visual cap.
I know it takes time and maybe once I add weight and stop being a shrimp it will all fill out and look better. But at the moment, my forearms, upper arms, neck+traps and calves and upper chest need to come up. Its alot to focus on at once, but with more weight on movements and progressively getting into a habit of eating more, I’m sure these weak points will come up relatively fast. I hope that makes sense?
Arms+Calves
Standing calf raise and bodyweight
40kg/12 + 12bw
50kg/12 + 12bw
60kg/9 + 20
60kg/8 + 20
60kg/7 + 20
Seated calf raises
5p/20
5p/15
Couldn’t really do these yesterday. Was weird…Like I had no energy?
Single leg raise bodyweight
12x3
Crunches
40
35
30
Leg raises
20
15
12
Reverse cable curl
5p/15
7p/12
9p/10x3(PR)
Preacher curl
25kg/10(PR)
25kg/9
25kg/8
20kg/8
Alternating db curl standing
10kg/10
12.5kg10
15kg/10
12.5kg/10
Liked these! wanna curl some 20s soon!!
Press downs
3p/15
4p/12(PR)?
4p/10
3p/12
These were slow on the decent and a really solid contraction.
Cable extension
6p/8
5p/10-12x2
CGB-haven’t done these in months, surprised how my chest ached during this and also how awkward it felt…Thought my form would be the same as before. Obviously needed to practice a little more.
50kg/12
60kg/8
80kg/2
+60kg/5
Bench dips
bw/20x3
Good workout overall. Can’t wait for leg day monday!
Looking good in the recent pictures dude! Keep it up!
[quote]Spidey22 wrote:
Looking good in the recent pictures dude! Keep it up![/quote]
Cheers buddy! Just need to keep improving my food choices and keep the consistency.
sorry but 8 what? and 2 of what? 8 sets?