Sidesteppin' Scot!

[ze all knowing]

gym sessions are 3x a week

Monday - lower 1
tuesday - upper 1
thursday - lower 2
monday - upper 2
tuesday - lower 1
thursday - upper 1

rugby is on tuesday/thursday nights....sometimes i goto ones on mon/fri for a bit of cardio...matches on saturdays, also play football on wednesday afternoons

gym will normally be AM, rugby training PM

session tonight was as follows

Bench press - 90kg - 3x5
incline db press - 22.5kgx4x8
db shoulder press- 17.5kgx3x10
overhead tricep extension- crossbar+10kgx3x10
tight crunch 3x10
extreme stretch chest

weight - 80kg/5'11

will post up the full routine later tonights

[ze all knowing]

squat - 3x5 - 110kg (atg)
ghr - 3x5 - assisted (repeat same sets)
barbell row - 90kg x 4, 4x6 80kg (increase to 82.5kg)
db curl - 17.5kg x 3 x 8
calf raises - 110kg - 3x15

[ze all knowing]

incline bench - 80kg - 3x5 (easy) bump upto 82.5kg
flat db press - 32.5kg - 4x8 (hard)
mil press - 50kg x 3x8 (easyish) bump upto 52.5kg
tri pushdowns - 20kg, 1x10,1x12,1x14 (easy)
crunch - 1x10
crunch twist - 2x8
upright row/cuff - 1x12 - 12.5kg

[ze all knowing]

deadlift - 150kg - 2x5 - easy
front squat - 60kg - 2x10 - easy
pullups (dbs across bars) - 5x6 - easy
db curl - 17.5kg x 3 x 10 - easy
single calf press - 3x12 - 50kg - easy

massive stretching on calves because the doms were unbelievable last time

[ze all knowing]

flat bench

Last time - 3x5 - 95kg
This time - 3x5 - 100kg

db incline press

Last time - 4x8 - 25kg
This time - 4x10 - 27.5kg

db shoulder press

Last time - 3x10 - 17.5kg
This time - 3x10 - 20kg

standing tricep extension

last time - 3x10 - 25kg
This time - 3x10 - 30kg

ab circuit

last time - 3x12 - 40kg
this time - 3x12 - 50kg + 15lbs

[ze all knowing]

squat

last time - 3x5 - 110kg
this time - 3x5 - 115kg

ghr

last time - 3x5 assisted
this time - 5x5 assisted

barbell row

last time - 90kg x 4, 4x6 80kg
this time - 82.5kg - 4x6

db curl

last time - 17.5kg - 3x8
this time - 20kg - 3x8

calf raises

last time - 110kg - 3x12
this time - 112.5kg - 1x12

doms were too sore on the calves last time so i lightened the volume, next session i'll add another set

[ze all knowing]

A new dawn, a new day.


Took a few weeks off of proper training, still went rugby though over xmas, weighing about 87kg right now with abs visible..gonnaget some pictures up at some point...

Todays session was as follows

Incline bench (pinky on knurl end) - 90kg +clamps - 3x5
Flat db flies (neutral grip) - 25kg - 3x10
Military press - small bar + 40kg - 1x7,2x6
single tricep extension - 7.5kg - 5x10, 12.5kg x 1x4
reverse grip smith bench - 60kg - 2x15, 1x20
single tricep extension - 7.5kg x 2x10
ab machine - 130lbs - 2x8
crunchs rotate - 2x12

good session...definitly can bump the weights up...

upper 1
(as above)

lower 1 (tomorrow)
box squat 3x5
ghr - 3x10
pendlay row - 5x6
dumbell curl - 3x8
calf raises - 3x15

upper 2
weighted dips 3x5
incline db press - 3-4x10
db shoulder press 3x10
french press 3x15
jm press 2x15
abs

lower 2
deadlift deficit - 3x5
bulgarian split squats - 3x10
weighted chinups - 5x5
barbell curl - 5x10
calf raises - 2x20

workouts are - mon,tue,thurs

[ze all knowing]

squat - small bar + 55kg each side - 2x3,1x2
squat - 70kg - 2x10
squat (heels on plates) - 70kg - 2x10
pendlay row - 100kg 3x5, 75kg x 1 x10, 65kg 2x10
GHR - 2x8 negatives with slight push on concentric
swiss ball rolls for hamstring - 2x20 (each side single leg)
db curls - 22.5kg 3x7
spider curls - 12.5kg 2x8
calves - 2x12 - 95kg
quad extension single leg - 2x12 - 25kg

good session but too long

[ze all knowing]

bench

100kg x 10
110kg x 5
105kg x 5
100kg x 5

[ze all knowing]

did some max testing today been a while since i been in the gym...been playing rugby twice a week...saturday + wednesday

bench - 110kg x 4 (little rest)
squat - 120kg x 1 (plenty in tank)
mil press - 70kg x 3
deadlift - 140kg x 1 (felt wel light)
chinups - +15kg x 5

feel pretty good since its been about 3 weeks ago i was last in the gym