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SK's lifting log
Hey all, SK here.
Short backstory:
I am 14 years old, and a 6 foot 200 pound walking muscle. Ok not really. I'm 5 foot 7 and weigh in at 136 pounds (61.8kg).
I first got into lifting when my school did a gym education unit. Since then, I've been lifting 4 days a week for 2 months. I started on an upper/lower split, but now I want to reset and focus on my strength, which is why I'm doing Babylover's SS.
Before I ever set foot in a gym, I have always been pretty muscley and lean. I don't know why, I guess it's just my genetics. But alas, this 6 foot walking muscle was not very strong (which is why I'm doing a strength routine).
Current lifts:
Squat - 132.2 (60kg)
Bench - 132.2 (60kg)
Deadlift - 167 (75kg)
Don't neg me for these weak lifts, they'll all be at 300 pounds soon :D lol.
Nutrition:
My maintenance calories is around 2500, and I try to eat 2700-2800 every day. This is kinda hard lol. I know I'm in a surplus of 100 calories (adding an extra protein shake to my diet) but to get another 200 I usually try to eat more at the dinner table every night.
I only eat [b]healthy[/b] food, I do not dirty bulk!
Current supplements:
Whey protein (for more massive gainz).
That's all.
Hope to see this log and Babylover's SS help me reach my strength goals.
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First entry, woohoo! Did day 1 of Babylover's today. Heres how it went:
Weight in (same day as above post) - 136.2lbs (61.8kg)
3x5 Squats
Warmup - 88lbs (40kg)
2 - 159.8lbs (72.5kg)
3 - 159.8lbs (72.5kg)
Awesome, I was able to add 27.8 pounds to my squat.
3x5 Bench
Warmup - 88lbs (40kg)
2 - 137.7lbs (62.5kg)
3 - 137.7lbs (62.5kg)
Added 5.5 pounds from last time, which is what Babylover's suggested.
2x8 Chinups
Warmup - Bodyweight
2 - Bodyweight + 5kg
Was just able to do 5kg with 8 reps.
3x5 Rows
Warmup - 88lbs (40kg)
2 - 110.2lbs (50kg)
3 - 110.2lbs (50kg)
First time I have done rows this heavy.. it hurts!
3x10 Cable rows
Warmup - 75lbs (34kg)
2 - 95lbs (43kg)
3 - 95lbs (43kg)
I realised that I had been doing these wrong a few days ago. Was pulling too much with my arms. Did it properly today and my back is a lot more sore!
3x10 Preacher Curls
Warmup - 44lbs (20kg)
2 - 49.6lbs (22.5kg)
3 - 49.6lbs (22.5kg)
Preacher curls are my favourite bicep exercise. Always work them hard :D
Overall I did well with the first day. Got me sweating pretty early in the workout.
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Day 2
Weigh in: 137.3lbs (62.3kg)
Did a 20 minute HIIT session today. Back to lifting tomorrow.
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Day 3
Weigh in: 137.7lbs (62.3kg)
[B]3 sets of Front Squats[/B]
Warmup - 5x40kg (88lbs)
2 - 5x60kg (132.2lbs)
3 - 5x60kg (132.2lbs)
Added 2.5kg from last time I did them, which was 57.5kg.
[B]3 sets of Overhead Press[/B]
Warmup - 5x20kg (44lbs)
2 - 5x30kg (66lbs)
3 - 5x40kg (88lbs)
Heaviest I've gone on Overhead Press. I can't remember how much weight I did last time I did these, but I think it was 30kg.
[B]3 sets of Deadlifts[/B]
Warmup - 5x50kg (110.2lbs)
2 - 5x80kg (176.4lbs)
3-5x80kg (176.4lbs)
Ahh deadlifts, my favourite part of the week (srs). I realised that I had done 2 more sets than I should have. Not sure if it's a good thing that I increased the amount of sets. But hey, it went up 5kg :D
[B]2 sets of Dips[/B]
1 - 10xBodyweight
2 - 7xBodyweight
Dips put a lot of tension on my ribs for some reason.. I did dips on the parallel bar, maybe if I do them on the ground my chest won't hurt? We'll see next time.
[B]3 sets of Skullcrushers[/B]
Warmup - 10x20kg (44lbs)
2 - 10x25kg (55lbs)
3 - 10x25kg (55lbs)
My favourite tricep exercise.
[B]Overall:[/B]
Good workout, felt the pump in no time.
Also, I started reading Arnold's Encyclopedia of Modern Bodybuilding the other day, I'm on page 148 now. It is a really good read so far, recommend it to anyone wanting to find a good book about bodybuilding.
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[B]Day 4: Rest[/B]
Weigh in: 63kg
15 min HIIT cardio session.
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[B]Day 5: Workout A[/B]
Weight: 63kg
[B]3 sets of Bench Press[/B]
Warmup - 10xBarbell Weight
1 - 6x40kg (88lbs)
2 - 5x62.5kg (137.8lbs)
3 - 5x62.5kg (137.8lbs)
Wasn't able to go higher on these. I may have to progress weekly on Bench instead of every session.
[B]3 sets of Back Squat[/B]
Warmup - 10xBarbell
1 - 6x40kg (88lbs)
2 - 5x72.5kg (160lbs)
3 - 5x77.5kg (160lbs)
Added 5kg
[B]2 sets of Chin Ups[/B]
1 - 10xBodyweight
2 - 8xBW+5kg (11lbs)
[B]3 sets of Barbell Rows[/B]
Warmup - 10xBarbell
1 - 6x32.5kg (71.7lbs)
2 - 47.5kg (104.7lbs)
3 - 47.5kg (104.7lbs)
Added 7.5kg
[B]3 sets of Seated Cable Rows[/B]
1 - 75lbs (34kg)
2 - 95lbs (43kg)
3 - 95lbs (43kg)
[B]2 Tri-sets of EZ-Bar Curl, Preacher Curl, Incline DB Curl[/B]
EZ-Bar Curl - 10x22.5kg (50lbs)
Preacher Curl - 12x22.5kg (50lbs)
Incline DB Curl - 6x9kg (19.8lbs) each arm
Wanted to try something new. This really killed my biceps lol.
[B]Overall[/B]
Really good workout. Kinda disappointed about my Bench not going up though.
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[B]Day 6: Full Rest[/B]
Weight: 62.6kg
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[B]Day 7: Workout B[/B]
Weight: 62.1kg
Average weight for the week: 62.4kg
[B]3 sets of Front Squats[/B]
Warmup - 10xBarbell
1 - 10x40kg (88lbs)
2 - 6x62.5kg (93.7lbs)
3 - 5x65kg (143.3lbs)
Added 5kg
[B]3 sets of Overhead Press[/B]
Warmup - 10xBarbell
1 - 10x32.5kg (71.65lbs)
2 - 5x40kg (88lbs)
3 - 1x42.5kg (93.7lbs)
I don't know why but I had no energy for OHP. I could only do 1 rep for the last set.. Maybe it's because I did this workout in the morning instead of the usual afternoon.
[B]3 sets of Deadlifts[/B]
Warmup - 10xBarbell
1 - 10x32.5kg (71.65lbs)
2 - 6x80kg (176.73lbs)
3 - 5x85kg (187.4lbs)
Energy was back up for Deadlifts.. slowly approaching 200 pounds :D
[B]2 sets of Dips[/B]
Warmup - 10xBodyweight
1 - 10xBodyweight + 10kg (22lbs)
2 - 10xBodyweight + 10kg (22lbs)
[B]2 supersets of Skull Crushers and Overhead Tricep Extension[/B]
Skull Crushers set 1 - 10x22.5kg (49.6lbs)
Overhead Tricep Extension set 1 - 10kg (22lbs) each arm
Skull Crushers set 2 - 10x22.5kg (49.6lbs)
Overhead Tricep Extension set 2 - 10kg (22lbs) each arm
[B]Overall:[/B]
Didn't have as much energy as usual for this workout. I think I'm starting to develop some good mind muscle connection though.
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[B]Day 8: Workout A[/B]
Weight: N/A
[B]3 sets of Bench Press[/B]
Warmup - 10xBarbell Weight
1 - 6x40kg (88lbs)
2 - 5x60kg (137.8lbs)
3 - 3x60kg (137.8lbs)
Wasn't able to go higher.
[B]3 sets of Back Squat[/B]
Warmup - 10xBarbell
1 - 6x40kg (88lbs)
2 - 5x72.5kg (176.3lbs)
3 - 5x80kg (160lbs)
Added 2.5kg
[B]2 sets of Chin Ups[/B]
1 - 8xBodyweight + 5kg(11lbs)
2 - 8xBW+5kg (11lbs)
[B]3 sets of Barbell Rows[/B]
Warmup - 10xBarbell
1 - 8x32.5kg (71.7lbs)
2 - 6x47.5kg (104.7lbs)
3 - 6x52.5kg (115.7lbs)
Added 5kg
[B]3 sets of Seated Cable Rows[/B]
1 - 75lbs (34kg)
2 - 95lbs (43kg)
3 - 95lbs (43kg)
[B]2 Supersets of EZ-Bar Curl, Concentration Curls[/B]
EZ-Bar Curl set 1 - 10x27.5kg (60.6lbs)
Concentration Curls set 1 - 10kg (22lbs) each arm
EZ-Bar Curl set 2 - 10x27.5kg (60.6lbs)
Concentration Curls set 2 - 10kg (22lbs) each arm
Concentration Curls dropset - 8kg (17.6lbs) each arm
Good bicep workout.
[B]Overall:[/B]
I had little energy for this workout. I just came back from a 2 and a half hour car ride..
Wednesday I'll be a lot more energized :D
My triceps are killing from yesterday..
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[B]Day 9: Cardio:[/B]
1 hour hockey training.
Weight: 62.7kg
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[B]Day 10: Workout B[/B]
Weight: 62.6kg
[B]3 sets of Front Squats[/B]
Warmup - 10x20kg (44lbs)
1 - 10x40kg (88lbs)
2 - 6x65kg (143.3lbs)
3 - 5x67.5kg (148.8lbs)
Added 2.5kg
[B]3 sets of Overhead Press[/B]
Warmup - 10xBarbell
1 - 10x32.5kg (71.65lbs)
2 - 5x40kg (88lbs)
3 - 5x40kg (88lbs)
Went down to 40kg. I don't know why but I just didn't want to go any more than this.
[B]3 sets of Deadlifts[/B]
Warmup - 10xBarbell
1 - 10x32.5kg (71.65lbs)
2 - 6x85kg (176.73lbs)
3 - 5x87.5kg (193lbs)
Added 2.5kg
[B]2 sets of Dips[/B]
1 - 10xBodyweight + 10kg (22lbs)
2 - 10xBodyweight + 10kg (22lbs)
[B]2 supersets of Skull Crushers and Overhead Tricep Extension[/B]
Skull Crushers set 1 - 10x22.5kg (49.6lbs)
Overhead Tricep Extension set 1 - 10x10kg (22lbs) each arm
Skull Crushers set 2 - 10x22.5kg (49.6lbs)
Overhead Tricep Extension set 2 - 10x10kg (22lbs) each arm
Overhead Tricep Extension dropset - 7x8kg (17.64lbs) each arm
[B]Overall:[/B]
Good energy for this workout, especially considering I did it after hockey training. Need to work on form for deadlifts, it's good but not perfect. I might slow down the progression a bit. As much as I want to progress faster, I'm scared I will reach a plateau faster and run the risk of injury.
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[B]Day 11: Full Rest[/B]
Weight: 63.2kg
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[B]Day 12: Workout A[/B]
Weight: 63.5kg
[B]3 sets of Bench Press[/B]
Warmup - 10x17.5kg
1 - 8x40kg
2 - 5x60kg
3 - 3x62.5kg
Even though I only added 2.5kg I am fairly satisfied with Bench today. The reps came out a lot easier and I didn't really struggle to get my last rep until the third set.
[B]3 sets of Back Squat[/B]
Warmup - 10x32.5kg
1 - 6x42.5kg
2 - 6x80.5kg
3 - 5x82.5kg
Added 2.5kg
[B]3 sets of Barbell Rows[/B]
Warmup - 10xBarbell
1 - 8x32.5kg
2 - 6x52.5kg
3 - 5x55kg
Added 2.5kg
[B]2 sets of Chin Ups[/B]
1 - 8xBodyweight + 5kg
2 - 6xBW+5kg
3 - 4xBW+5kg
Back was more fatigued for these because I accidentally did them after Rows instead of before.
[B]3 sets of Seated Cable Rows[/B]
1 - 75lbs (34kg)
2 - 95lbs (43kg)
3 - 95lbs (43kg)
[B]2 Supersets of EZ-Bar Curl, Incline DB Curls[/B]
EZ-Bar Curl set 1 - 10x27.5kg (60.6lbs)
Incline DB Curls set 1 - 10kg (22lbs) each arm
EZ-Bar Curl set 2 - 10x27.5kg (60.6lbs)
Incline DB Curls set 2 - 10kg (22lbs) each arm
Incline DB Curls dropset - 8kg (17.6lbs) each arm
[B]Overall:[/B]
Very good workout. I feel that I should up the intensity (rest shorter between sets) but I don't know if that's a good idea for this routine..
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[B]Day 13: Cardio[/B]
1 hour hockey game.
Weight: 62.6kg
Edit: Forgot to add original BF% to my first post. It was 11.2% when I started.
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[B]Day 14: Workout B[/B]
Weight: 63kg
Average weight for the week: 62.9kg
BF: 10.9%
[B]3 sets of Front Squats[/B]
Warmup - 10x20kg
1 - 10x40kg
2 - 6x65kg
3 - 5x67.5kg
Didn't add anything.
[B]3 sets of Seated Overhead Press[/B]
Warmup - 10x17.5kg
1 - 10x35kg
2 - 5x40kg
3 - 3x42.5kg
[B]3 sets of Deadlifts[/B]
Warmup - 10x22.5kg
1 - 10x32.5kg (71.65lbs)
2 - 6x87.5kg
3 - 3x90kg
Added 2.5kg
[B]2 sets of Dips[/B]
1 - 10xBodyweight + 10kg
2 - 10xBodyweight + 10kg
[B]2 supersets of Skull Crushers and Overhead Tricep Extension[/B]
Skull Crushers set 1 - 10x22.5kg
Overhead Tricep Extension set 1 - 10x10kg each arm
Skull Crushers set 2 - 10x22.5kg
Overhead Tricep Extension set 2 - 10x10kg each arm
Overhead Tricep Extension dropset - 7x8kg each arm
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Day 15: Workout A
Weight: 63kg
[B]3 sets of Bench Press[/B]
Warmup - 10x17.5kg
1 - 8x40kg
2 - 2x62.5kg
3 - 3x62.5kg
[B]3 sets of Back Squat[/B]
Warmup - 10x32.5kg
1 - 6x42.5kg
2 - 6x80.5kg
3 - 5x82.5kg
[B]2 sets of Chin Ups[/B]
1 - 10xBodyweight + 5kg
2 - 6xBW+5kg
[B]3 sets of Barbell Rows[/B]
Warmup - 10xBarbell
1 - 8x32.5kg
2 - 6x52.5kg
3 - 5x55kg
[B]3 sets of Seated Cable Rows[/B]
1 - 75lbs (34kg)
2 - 95lbs (43kg)
3 - 95lbs (43kg)
[B]2 Supersets of EZ-Bar Curl, Preacher Curls[/B]
EZ-Bar Curl set 1 - 10x27.5kg (60.6lbs)
Preacher Curls set 1 - 10x27.5kg (60.6lbs)
EZ-Bar Curl set 2 - 10x27.5kg (60.6lbs)
Preacher Curls set 2 - 10x27.5kg (60.6lbs)
[B]Overall:[/B]
Didn't progress on anything today.. but that's ok I guess, it was a good workout, and I'm still trying to nail the form.
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[B]Day 16: Cardio[/B]
1 hour hockey training.
Weight: ~63.1kg
Wasn't able to get exact weight because I had eaten before weighing myself (but I subtracted the weight of the food).
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[B]Day 17: Workout B[/B]
Weight: 63kg
[B]3 sets of Front Squats[/B]
Warmup - 10x20kg
1 - 10x40kg
2 - 6x65kg
3 - 5x67.5kg
Didn't add anything.. again.
[B]3 sets of Seated Overhead Press[/B]
Warmup - 10x17.5kg
1 - 10x35kg
2 - 5x40kg
3 - 5x42.5kg
Didn't add anything but I was able to do 5 reps instead of 3 on 42.5kg.
[B]3 sets of Deadlifts[/B]
Warmup - 10x22.5kg
1 - 10x32.5kg (71.65lbs)
2 - 6x87.5kg
3 - 3x90kg
Didn't add anything - still trying to get the form right.
[B]2 sets of Dips[/B]
1 - 10xBodyweight + 10kg
2 - 10xBodyweight + 15kg
[B]2 supersets of Close-Grip Bench Press and Overhead Tricep Extension[/B]
Close-Grip Bench Press set 1 - 10x25kg
Overhead Tricep Extension set 1 - 10x10kg each arm
Close-Grip Bench Press set 2 - 10x32.5kg
Overhead Tricep Extension set 2 - 10x10kg each arm
First time doing close-grip BP.
[B]Overall[/B]
Good workout, and I'm happy with my OHP.
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[B]Day 18: Full rest[/B]
Weight: 63.1kg
Weight isn't going up at all this week!
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[B]Day 19: Workout A[/B]
Weight: 63.8kg
[B]3 sets of Bench Press[/B]
Warmup - 10x17.5kg
1 - 8x40kg
2 - 5x62.5kg
3 - 2x65kg
[B]3 sets of Back Squat[/B]
Warmup - 10x32.5kg
1 - 6x42.5kg
2 - 5x82.5kg
3 - 5x82.5kg
[B]2 sets of Chin Ups[/B]
1 - 10xBW + 5kg
2 - 7xBW+5kg
[B]3 sets of Barbell Rows[/B]
Warmup - 10x12.5kg
1 - 8x32.5kg
2 - 5x55kg
3 - 5x55kg
[B]3 sets of Seated Cable Rows[/B]
1 - 75lbs (34kg)
2 - 95lbs (43kg)
3 - 95lbs (43kg)
[B]2 Supersets of EZ-Bar Curl, Hammer Curls[/B]
EZ-Bar Curl set 1 - 10x8kg each arm
Hammer Curls set 1 - 10x27.5kg
EZ-Bar Curl set 2 - 10x9kg each arm
Hammer Curls set 2 - 10x27.5kg
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[B]Day 20: Cardio[/B]
1 hour hockey game.
Weight: 64.1kg
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[B]Day 21: Workout B[/B]
Weight: 63.6kg
Average weight for the week: 63.4kg
BF: 11.35%
[B]3 sets of Front Squats[/B]
Warmup - 10x20kg
1 - 9x40kg
2 - 5x67.5kg
3 - 3x70kg
Added 2.5kg
[B]3 sets of Seated Overhead Press[/B]
Warmup - 10x17.5kg
1 - 6x35kg
2 - 5x42.5kg
3 - 2x45kg
Added 2.5kg
[B]3 sets of Deadlifts[/B]
Warmup - 10x22.5kg
1 - 10x32.5kg (71.65lbs)
2 - 6x87.5kg
3 - 5x90kg
Didn't add anything but was able to do more reps on 90kg.
[B]2 sets of Dips[/B]
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg
[B]2 supersets of Close-Grip Bench Press and Skull Crushers[/B]
Close-Grip Bench Press set 1 - 10x25kg
Skull Crushers set 1 - 10x27.5kg
Close-Grip Bench Press set 2 - 10x32.5kg
Skull Crushers set 2 - 10x27.5kg
[B]Overall[/B]
Pretty alright workout, especially considering I've come down with a cold..
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[B]Day 22: Workout A[/B]
Weight: 63.6kg
[B]3 sets of Bench Press[/B]
Warmup - 10x17.5kg
1 - 8x40kg
2 - 4x65kg
3 - 3x65kg
[B]3 sets of Back Squat[/B]
Warmup - 10x32.5kg
1 - 6x42.5kg
2 - 5x82.5kg
3 - 5x82.5kg
[B]2 sets of Chin Ups[/B]
1 - 8xBW + 5kg
2 - 7xBW+5kg
[B]3 sets of Barbell Rows[/B]
Warmup - 10x12.5kg
1 - 8x32.5kg
2 - 5x55kg
3 - 3x57.5kg
Added 2.5kg
[B]3 sets of Seated Cable Rows[/B]
1 -10x34kk
2 - 10x43kg
3 - 10x43kg
[B]2 Supersets of EZ-Bar Curl, Preacher Curls[/B]
EZ-Bar Curl set 1 - 10x27.5kg
Preacher Curls set 1 - 10x27.5kg
EZ-Bar Curl set 2 - 10x27.5kg
Preacher Curls set 2 - 10x27.5kg
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[B]Day 23: Cardio[/B]
1 hour hockey training
Weight: 63.3kg
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[B]Day 23: Workout B[/B]
Weight: 63.3kg
[B]3 sets of Front Squats[/B]
Warmup - 10x20kg
1 - 9x40kg
2 - 5x70kg
3 - 3x72.5kg
Added 2.5kg
[B]3 sets of Seated Overhead Press[/B]
Warmup - 10x17.5kg
1 - 6x35kg
2 - 3x45kg
3 - 2x42.5kg
[B]3 sets of Deadlifts[/B]
Warmup - 10x22.5kg
1 - 10x32.5kg (71.65lbs)
2 - 5x90kg
3 - 5x92.5kg
Added 2.5kg. Still trying to get form right so I'm adding weight really slowly. I think I'm getting there.
[B]2 sets of Dips[/B]
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg
[B]2 supersets of Close-Grip Bench Press and Overhead Tricep Extension[/B]
Close-Grip Bench Press set 1 - 10x25kg
Overhead Tricep Extension set 1 - 10x10kgeach arm.
Close-Grip Bench Press set 2 - 10x32.5kg
Overhead Tricep Extension 2 - 10x10kg each arm
[B]Overall[/B]
Not the best workout. Did it right after hockey training which was a lot of running.
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[B]Day 24: Full Rest[/B]
Weight: 63.2kg
Weight isn't looking good this week. If my average weight for the week isn't higher than last week I will have to increase cals.
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Day 25: Workout A
Weight: 63.7kg
[B]3 sets of Bench Press[/B]
Warmup - 10x17.5kg
1 - 8x40kg
2 - 5x62.5kg
3 - 4x65kg
Awesome bench today. Reps came out easy at 65kg.
[B]3 sets of Back Squat[/B]
Warmup - 10x32.5kg
1 - 6x42.5kg
2 - 5x82.5kg
3 - 4x85kg
Added 2.5kg. Today I wanted to make sure form was right. Looks good.
[B]2 sets of Chin Ups[/B]
1 - 8xBW + 5kg
2 - 7xBW+5kg
[B]3 sets of Barbell Rows[/B]
Warmup - 10x12.5kg
1 - 8x32.5kg
2 - 5x55kg
3 - 5x57.5kg
Didn't add anything but was able to do 2 more reps.
[B]3 sets of Seated Cable Rows[/B]
1 -10x34kg
2 - 10x43kg
3 - 10x43kg
[B]2 Supersets of EZ-Bar Curl, Concentration Curls[/B]
EZ-Bar Curl set 1 - 10x27.5kg
Concentration Curls set 1 - 10x10kg
EZ-Bar Curl set 2 - 10x27.5kg
Concentration Curls set 2 - 10x10kg
[B]Overall:[/B]
Great workout and I am very happy with my bench. I'm still making sure the form is right with everything. I think it is improving a lot with Bench and Squat, but Deadlift still needs some work. That's why I'm not adding weight as fast as I should be with DL.
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[B]Day 26: Cardio[/B]
1 hour hockey game.
Weight: 63.7kg.
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[B]Day 27: Workout B[/B]
Weight: 63kg
Average weight for the week: 63.4kg
BF: 11%
Weight didn't go up at all... started increasing calories from today.
[B]3 sets of Front Squats[/B]
Warmup - 10x20kg
1 - 6x40kg
2 - 5x72.5kg
3 - 3x72.5kg
[B]3 sets of Seated Overhead Press[/B]
Warmup - 10x17.5kg
1 - 6x35kg
2 - 3x45kg
3 - 5x42.5kg
Didn't do deadlifts today. I though my form was all good but I started getting some back pain after doing them which is why I'm going to practice with just the barbell weight until I get it right.
[B]2 sets of Dips[/B]
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg
[B]2 supersets of Close-Grip Bench Press and Skull Crushers[/B]
Close-Grip Bench Press set 1 - 10x32.5kg
Skull Crushers set 1 - 10x27.5kg
Close-Grip Bench Press set 2 - 10x32.5kg
Skull Crushers 2 - 10x27.5kg
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[B]Day 28: Workout A[/B]
Weight: 64.2kg
[B]3 sets of Bench Press[/B]
Warmup - 10x17.5kg
1 - 8x40kg
2 - 4x65kg
3 - 2x67.5kg
[B]3 sets of Back Squat[/B]
Warmup - 10x32.5kg
1 - 6x42.5kg
2 - 5x82.5kg
3 - 4x85kg
Getting a pinch in lower abdomen from these :( If it happens again I will go to the doctor.
[B]2 sets of Chin Ups[/B]
1 - 9xBW + 5kg
2 - 8xBW+5kg
[B]3 sets of Barbell Rows[/B]
Warmup - 10x12.5kg
1 - 8x32.5kg
2 - 5x57.5kg
3 - 4x57.5kg
[B]3 sets of Seated Cable Rows[/B]
1 -10x34kg
2 - 10x43kg
3 - 10x43kg
[B]2 Supersets of EZ-Bar Curl, Concentration Curls[/B]
EZ-Bar Curl set 1 - 10x27.5kg
Concentration Curls set 1 - 10x10kg
EZ-Bar Curl set 2 - 10x27.5kg
Concentration Curls set 2 - 10x10kg