Yeah all good mate!
Bubs is being a bit fussy with breastfeeding so helping the missus as much as I can at the moment which means no gym recently but that won’t be forever
7 Likes
Quick upper body session today
Bench + a few lighter sets to failure
Rows/triceps
Shrugs/side delts
Barbell complex
Out the door
7 Likes
Fixed that for you. Good to see you still doing some work mate.
How will they know what’s up if I don’t let em know? 
1 Like
Lower body
- Squat jumps w 8kg KBs 4x6
- SSB 8x115, 6x125, 4x132.5kg
3a. Good mornings 3x15
3b. DB Russian twists 3x20 - 1 mile TT 5:45 but on treadmill so take it with a grain of salt
6 Likes
Day 3 (upper)
Tuesday, Nov 05, 2024 at 4:26pm
Pull Up
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 9 reps
Set 5: 9 reps
Lat Pulldown (Cable)
Set 1: 75 kg x 16
Set 2: 61 kg x 15
Overhead Press (Dumbbell)
Set 1: 17.5 kg x 22
Set 2: 17.5 kg x 16
Skullcrusher (Dumbbell)
Set 1: 17.5 kg x 8
Set 2: 17.5 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 kg x 8
Hammer Curl (Dumbbell)
Set 1: 17.5 kg x 8
Set 2: 17.5 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 kg x 8
Toe Touch
Set 1: 20 reps
Set 2: 20 reps
Bicycle Crunch
Set 1: 30 reps
Set 2: 30 reps
Side Plank
Set 1: 30s
Set 2: 30s
Push Up
“Reps = minutes. Accrue time for this, don’t chase reps.”
Set 1: 2 reps
8 Likes
7km run at 5:00 pace
7 Likes
Day 1 (upper)
Wednesday, Nov 13, 2024 at 6:02pm
Bench Press (Barbell)
Set 1: 90 kg x 7
Set 2: 95 kg x 5
Set 3: 102.5 kg x 5
Bench Press - Close Grip (Barbell)
Set 1: 52.5 kg x 26
Set 2: 52.5 kg x 16
Iso-Lateral Row (Machine)
“Had to do Smith”
Set 1: 40 kg x 12
Set 2: 60 kg x 12
Set 3: 60 kg x 12
Set 4: 60 kg x 12
Triceps Pushdown
“Had to do db extensions”
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 12
Shrug (Dumbbell)
Set 1: 50 kg x 12
Set 2: 50 kg x 12
Set 3: 50 kg x 12
Lateral Raise (Dumbbell)
Set 1: 6 kg x 12
Set 2: 6 kg x 12
Set 3: 6 kg x 12
DeFranco BB complex
“Deadlift/row/clean/push press/squat”
Set 1: 40 kg x 10
Set 2: 40 kg x 10
8 Likes
Day 2 (lower)
Friday, Nov 15, 2024 at 9:46am
Jump Squat
“Onto bow”
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Safety Squat Bar
Set 1: 120 kg x 7
Set 2: 130 kg x 5
Set 3: 140 kg x 3
Good Morning (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Russian Twist (Weighted)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Running
“1km TT”
Set 1: 1km - 3min
@hevyapp
7 Likes
Day 3 (upper)
Saturday, Nov 16, 2024 at 5:00pm
Pull Up
Set 1: 12 reps
Set 2: 11 reps
Set 3: 11 reps
Set 4: 11 reps
Lat Pulldown (Cable)
Set 1: 68 kg x 25
Set 2: 68 kg x 16
Overhead Press (Dumbbell)
Set 1: 20 kg x 18
Set 2: 20 kg x 15
Skullcrusher (Dumbbell)
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 8
Set 3: 22.5 kg x 8
Set 4: 22.5 kg x 8
Set 5: 22.5 kg x 8
Hammer Curl (Dumbbell)
Set 1: 17.5 kg x 8
Set 2: 17.5 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 kg x 8
Set 5: 17.5 kg x 8
Toe Touch
Set 1: 20 reps
Set 2: 20 reps
Bicycle Crunch
Set 1: 30 reps
Set 2: 30 reps
Side Plank
Set 1: 30s
Set 2: 30s
Push Up
Set 1: 3 minutes effort. Going for rhythm not reps
Used yellow band for assistance
7 Likes
Day 1 (upper)
Tuesday, Nov 19, 2024 at 8:53pm
Bench Press (Barbell)
Set 1: 95 kg x 5
Set 2: 102.5 kg x 3
Set 3: 112.5 kg x 2
Bench Press - Close Grip (Barbell)
Set 1: 52.5 kg x 30
Set 2: 52.5 kg x 20
1/2 Kneeling Cable Row
Set 1: 31 kg x 8
Set 2: 28 kg x 8
Set 3: 35 kg x 8
Set 4: 35 kg x 8
Triceps Extension (Cable)
Set 1: 28 kg x 8
Set 2: 21 kg x 8
Set 3: 21 kg x 8
Set 4: 21 kg x 8
Shrug (Barbell)
Set 1: 100 kg x 8
Set 2: 120 kg x 8
Set 3: 120 kg x 8
Rear Delt Reverse Fly (Dumbbell)
Set 1: 4 kg x 10
Set 2: 5 kg x 10
Set 3: 5 kg x 10
5 Likes
Being a dad made your delts grow. Quality
2 Likes
Forgot to log lower workout.
Pretty boring but I did hit a single at 180kg on the SSB which is close to an all time best maybe?
9 Likes
Big dad week, back today for a quick session
BACK 1
Wednesday, Nov 27, 2024 at 7:33pm
Deadlift (Barbell)
Set 1: 90 kg x 8
Set 2: 90 kg x 8
Set 3: 90 kg x 8
Set 4: 90 kg x 8
Set 5: 90 kg x 8
Set 6: 90 kg x 8
Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 6 reps
Set 6: 6 reps
Lat Pulldown (Cable)
“From kneeling position. Slow controlled eccentric. Amazing rear delt stretch”
Set 1: 54 kg x 12
Set 2: 47 kg x 12
Set 3: 47 kg x 12
Set 4: 47 kg x 12
Ab Wheel
“Build back up to these”
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 6 reps
chest supported db row (Single Arm)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 15
Set 4: 17.5 kg x 15
TRX trust falls
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
5 Likes
These weights read like a deload session for new dad @kleinhound - trust dad life is treating you well matey.
1 Like
Yeah pretty light, just starting a hypertrophy program aimed at people in the tactical space so it’s a lot of stuff at different tempos. The deadlifts were super easy but I expect the weight to climb pretty steadily.
Alternating on the rows with a constant con/eccentric got suprisingly challenging and the trust falls were amazing to get a pretty great all around upper back pump
4 Likes
I don’t know why but my little notes didn’t copy across for some reason, the last pulldown was with the rope attachment and kneeling on the ground
Busy parenting so gym goes out the window. Early weeks are full on 
Triceps last night
All exercises 4 rounds 30 seconds on/off
- Close grip bench - pushup weight
- Cable push down
- Standing DB french press
- Banded ‘corner throws’
- TRX tricep extension
- Chest supported incline band pushdown
Smoked
7 Likes
Forgot to log legs yesterday
Biceps 1 today. Fucking hell.
BICEPS 1
Friday, Dec 06, 2024 at 9:03pm
Bicep Curl (Barbell)
Set 1: 37.5 kg x 15
Set 2: 37.5 kg x 15
Set 3: 37.5 kg x 15
Set 4: 37.5 kg x 15
Bicep Curl (Dumbbell)
Set 1: 15 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 15
Set 4: 12.5 kg x 15
seated one arm behind the head curl
Set 1: 12 kg x 9
Set 2: 12 kg x 14
Set 3: 12 kg x 12
Set 4: 12 kg x 11
Bicep Curl (Suspension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
accelerated chin ups
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
unstable reverse curls
Set 1: 27.5 kg x 15
Set 2: 27.5 kg x 15
Set 3: 27.5 kg x 15
Set 4: 27.5 kg x 15
7 Likes