Strengthbrah and Wiggium's Log

[wiggium]

Day 2 Week 22

warmup on bike

Pull Ups
1x8 45kg
1x6
1x7 75kg

Hammer Chins
1x8
1x7

DB row
2x8 38kg

Alternating db curl
1x7 16kg

Hammer curls
1x8 14kg

Concentration curl
1x3 30kg, superset with 1x12 25kg

BB shrugs
1x8 40kg
1x8 60kg

Notes:

-Pretty good workout overall, both pull-ups and chin-ups definitely feel stronger & more controlled than before
-Just need to keep up the diet I have going at the moment, and keep going to the gym a minimum of 3 times a week+atleast 1 day of cardio

[wiggium]

Day 3 Week 22

Squats (ATG)

1x12 20kg
1x8 40kg
1x5 60kg
1x5 80kg
1x3 90kg

Military Press

1x10 20kg
1x2 40kg
1x3 45kg
1x0 47.5kg

Shoulder Press
1x6 22kg

DB side raise
2x8 10kg

Notes:

-Pleased with new PR on squat & Military
-Really want to improve my military, but feel like it is one of my natural weak points

[wiggium]

Day 2 Week 23

Pulldowns (pull up bar was busy)

1x8 45kg
1x8 65kg

Hammer chins

2x7 (slower/more controlled than previous weeks)

DB row

1x10 22kg
2x8 36kg

DB curls

1x7 16kg

Alt db curls

1x6/7 16kg

Concentration curls

1x4 30kg (wide grip)
1x4 30kg (close grip)

Shrugs

1x12 20kg plates
1x12 25kg plates

Hanging leg raise

2x8

Notes:

-There was a chest/shoulder day prior to this.
-First day training in a little while, diet hasn't been good for the past 1/2 week-week or so
-Felt it went quite well considering, can lift legs much higher on hanging leg raise now.