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[B]12th November [U]Pull Workout[/U] 83.8kg[/B]
Mixed Grip Conventional Barbell Deadlift
125kg 9,9,9 (9x3 @ 60% 1RM)
Weighted Pullups +25kg 4,4,4
Mixed Grip Barbell Rows 70kg 4,4,4
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Curls 35kg 6,6,6
Chinups 6,6,6
Seated Dumbbell Hammer Curls 16kg each 7,7,7
Lat Pulldown 60kg 10,10,10
[B]14th November [U]Push Workout[/U] 84.5kg[/b]
Barbell Bench Press
20kg 10
60kg 3
100kg 3,3,3,3,3 (3x5 at 85% 1RM)
Seated Barbell Shoulder Press 45kg 6,6,6
Dips 6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 12kg each 8,8,8
Dumbbell Bench Press 24kg each 8,8,8
[B]15th November [U]Legs Workout[/U] 84.2kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 60kg 4,4,4
Barbell Lunge 60kg 2,2,2
Feet Forward Smith Squat 60kg 5,5,5
[B]16th November [U]Pull Workout[/U] 83.5kg[/B]
Mixed Grip Conventional Barbell Deadlift
175kg 3,1 (3x5 @ 85% 1RM) felt a pinch in my right knee on the first rep of my second set. Decided I didn't want to risk any injury so I backed off
Pullups 8,8,8
Mixed Grip Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Curls 35kg 6,6,6
Dumbbell Row 50kg each 4,4,4
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Chinups 6,6,6
[B]19th November [U]Push Workout[/U] 84.4kg[/B]
Dips 15,12,10
Barbell Shoulder Press 40kg 9,9,9
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 30kg 6,6,6
Tricep Pushdown 32.5kg 8,8,8
[B]20th November [U]Legs Workout[/U] 83.7kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 4,4,4
Barbell Lunge 60kg 3,3,3
Feet Forward Smith Squat 60kg 5,5,5
[B]22nd November [U]Pull Workout[/U] 83.5kg[/B]
Mixed Grip Conventional Barbell Deadlift
175kg 3,3,3,3,3 (5x3 @ 85% 1RM)
Mixed Grip Barbell Shrugs 100kg 10,10,10
Hanging Leg Raise 6,6,6
Ez Bar Bicep Curl 35kg 6,6,6
Exercise Ball Crunch 10,10,10
Machine Crunch 40kg 8,8,8
Machine Row 60kg 10,10,10
[B]26th November [U]Push Workout[/U][/B]
Barbell Shoulder Press 55kg 3,3,3,3,3
Dips 8,8,8
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 8,8,8
Barbell Upright Row 35kg 6,6,6
Didn't have much time to workout just squeezed in the heavy squats and front squats
[B]27th November [U]Legs Workout[/U] 84.4kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 1
122.5kg 3 (forgot how to count, thought it was 127.5 but was missing the 2.5s)
127.5kg 3,3,3,3 (3x5 @ 85% 1RM)
Barbell Front Squat 60kg 3,3,3
[B]28th November [U]Pull Workout[/U][/B]
Mixed Grip Conventional Barbell Deadlift
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Pullups 8,8,8
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 140kg 6,6,6
Cable Row 90kg 5,5,5
EZ Bar Curls 35kg 6,6,6
Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 6,6,6
[B]29th November [U]Cardio Workout[/U] 84.6kg[/B]
285 calories burnt
20:07 duration
Heart rate average - 156
Heart rate max - 179
Distance - 3.55km
Pace - 5:39 min/km
[B]30th November [U]Push Workout[/U] 84.6kg[/b]
Barbell Bench Press
20kg 10
60kg 3
100kg 3,3,3,3,3 (3x5 at 85% 1RM)
Seated Barbell Shoulder Press 45kg 6,6,6,6
Dips 6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 14kg each 7,7,7
Dumbbell Bench Press 26kg each 8,8,8
Cable Cross Over 12.5kg each 8,8,8
[B]2nd December [U]Legs Workout[/U] 86.0kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 60kg 5,5,5
Barbell Lunge 70kg 2,2,2 20kg 8
Feet Forward Smith Squat 60kg 5,5,5
[B]3rd December [U]Cardio Workout[/U] 85.1kg[/B]
284 calories burnt
19:49 duration
Heart rate average - 156
Heart rate max - 179
Distance - 3.53 km
Pace - 5:36 min/km
[B]4th December [U]Pull Workout[/U] 84.8kg[/B]
Mixed Grip Conventional Barbell Deadlift
125kg 9,9,9 (9x3 @ 60% 1RM)
Pullups 8,8,8
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Curls 30kg 10,10,10
Cable Row 60kg 10,10,10
Seated Dumbbell Hammer Curls 14kg each 10,8,8
Chinups 6,6,6
[B]5th December [U]Cardio Workout[/U] 84.4kg[/B]
281 calories burnt
18:26 duration
Heart rate average - 162
Heart rate max - 185
Distance - 3.53 km
Pace - 5:12 min/km
Great workout, really starting to feel like my old self after stress started getting the better of me for the past 10 weeks or so.
[B]6th December [U]Push Workout[/U] 84.1kg[/B]
Weighted Dips +40kg 4,4,4
Barbell Shoulder Press 40kg 9,9,9
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 30kg 5,5,5
Dumbbell Kickbacks 12g each 8,8,8
Tricep Pushdown 30kg 8,8,8
Dumbbell Tricep Extension 22kg 8,8,8
Great workout
[B]7th December [U]Legs Workout[/U] 84.8kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat
60kg 1
80kg 1
90kg 1
100kg 1 (New PR)
80kg 3,3,3
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 70kg 3,3,3 (New PR)
[QUOTE=NickelArse;1593035161]Great workout
[B]7th December [U]Legs Workout[/U] 84.8kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat
60kg 1
80kg 1
90kg 1
100kg 1 (New PR)
80kg 3,3,3
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 70kg 3,3,3 (New PR)[/QUOTE]
The DOMS after this session have been phenomenal
[B]9th December [U]Pull Workout[/U][/B]
Mixed Grip Conventional Barbell Deadlift
60kg 10
100kg 3
140kg 1
160kg 1
175kg 3,3,3,3,3 (5x3 @ 85% 1RM)
Hanging Leg Raise 7,7,7
Machine Row 80kg 8,8,8
Lat Pulldown 80kg 5,5,5
Exercise Ball Crunch 10,10,10
Kneeling Cable Crunch 35kg 10,10,10
Machine Crunch 40kg 8,8,8
My legs were killing me still from the big legs session on Saturday and Deadlifts yesterday. Had to walk up one of the hills cause my legs packed it in
[B]10th December [U]Cardio Workout[/U] 85.7kg[/B]
271 calories burnt
19:35 duration
Heart rate average - 154
Heart rate max - 173
Distance - 3.58 km
Pace - 5:28 min/km
[B]11th December [U]Push Workout[/U] 84.3kg[/B]
Barbell Shoulder Press 55kg 3,3,3,3,3
Dips 8,8,8
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 10,10,10
Dumbbell Rear Delt Raise 16kg each 8,8,8
Barbell Upright Row 35kg 6,6,6
Dumbbell Front Raise 10kg each 6,6,6
Machine Lateral Raise 25kg 10,10,10
Another ball tearing squats session
[B]12th December [U]Legs Workout[/U] 85.1kg[/B]
Was testing 1RM on back squat
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 2
120kg 1
130kg 1
140kg 1
150kg 1 (I had 155kg in me but it's been a long time since I've squatted more than 130kg so decided to hold back a bit)
120kg 3,3,3
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 5,5,5
Barbell Lunge 75kg 3,3,3 (New PR)
Feet Forward Smith Squat 60kg 8,8,8
Jelly legs
[B]14th December [U]Pull Workout[/U][/B]
Weighted Straight Bar Pullups +40kg 3,3,3
Mixed Grip Barbell Row 100kg 4,4,4
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Bicep Curl 40kg 6,6,6
Weighted Double Underhand Grip Chinups +20kg 5,5,5
Seated Dumbbell Hammer Curls 20kg 5,5,5
Cable Row 80kg 8,8,8
Cable Curl 30kg 6,6,6
[B]17th December [U]Deadlift and Abs Workout[/U] 86.9kg[/B]
Mixed Grip Conventional Barbell Deadlift
60kg 10
100kg 3
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Was going to do a boring but big set here but my right hip was a bit tight so just moved straight on to Abs stuff.
Hanging Leg Raise 6,6,6
Exercise Ball Crunch 10,10,10
Kneeling Cable Crunch 37.5kg 10,10,10
Machine Crunch 40kg 8,8,8
Vertical Leg Raise 6,6,6
Decline Sit Ups 8,8,8
Funny story, I was livid with my heavy bench press singles, couldn't believe I was only able to push out a 110kg single and it felt like a very heavy 110kg.
Then took a second look at my barbell and realised the 2.5kg plates I had were actually 5kg plates and it was actually a 120kg which I was pretty much exactly what I was planning on hitting so great success
[B]18th December [U]Push Workout[/U] 86.6kg[/b]
Barbell Bench Press
20kg 10
60kg 3
80kg 2
100kg 1
110kg 1
120kg 1
100kg 3,3,3
Seated Barbell Shoulder Press 45kg 6,6,6
Dips 6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 14kg each 7,7,7
Dumbbell Bench Press 26kg each 10,10,10
Cable Cross Over 12.5kg each 8,8,8
Great workout in the end
Wasn't sure if I would go up by 2.5kg or 5kg on my back squat today, ended up going hard with a 5kg increase. Went well except for the 4th set where I go some cramps in both glutes. Was able to finish the workout without issue.
[B]23rd December [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 1
110kg 6,6,6,2 (6x4 @ 70% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 5,5,5
Barbell Lunge 60kg 4,4,4
Feet Forward Smith Squat 70kg 6,6,6
Leg Extension 50kg 6,6,6
Pretty cooked after this
Easing my way back into it
[B]8th January [U]Push Workout[/U][/b]
Barbell Bench Press 60kg 6,6,6
Dips 6,6,6
Dumbbell Lateral Raise 10kg each 7,7,7
Incline Dumbell Bench Press 20kg each 6,6,6
Ez Bar Skull Crushers 20kg 6,6,6
Seated Dumbbell Shoulder Press 14kg each 6,6,6
Dumbbell Pec Fly 10kg each 6,6,6
Cable Push Down 20kg 6,6,6
Did a heap of waterskiing over the holidays so did some pullups to loosen my back up
Pullups 3,3,3
[B]10th January [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat 80kg 6,6,6
Barbell Front Squat 40kg 3,3,3
Barbell Good Mornings 40kg 5,5,5
Barbell Lunge 40kg 3,3,3
Feet Forward Smith Squat 40kg 6,6,6
[B]11th January [U]Pull Workout[/U][/B]
Straight Bar Pullups 5,5,5
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 25kg 6,6,6
Double Underhand Grip Chinups 6,6,6
Seated Dumbbell Hammer Curls 14kg 6,6,6
Cable Row 60kg 10,10,10
[B]12th January [U]Push Workout[/U][/b]
Barbell Bench Press 100kg 2,2,2
Seated Barbell Shoulder Press 40kg 4,4,4
Dips 6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Bench Press 24kg each 10,10,10
Dumbbell Pec Fly 12kg each 6,6,6
[B]14th January [U]Legs Workout[/U] 87.9kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
80kg 2
100kg 1
120kg 1
140kg 1
120kg 3,3,3
Barbell Front Squat 60kg 3,3,3
Barbell Good Mornings 60kg 5,5,5
Barbell Lunge 60kg 2,2,2
Feet Forward Smith Squat 40kg 5,5,5
[B]16th January [U]Pull Workout[/U][/B]
Weighted Straight Bar Pullups +20kg 6,6,6
Mixed Grip Barbell Row 100kg 4,4,4
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Bicep Curl 20kg 10,10,10
Weighted Double Underhand Grip Chinups +10kg 4,4,4
Seated Dumbbell Hammer Curls 18kg 6,6,6
[youtube]hLj_n0pP7MM[/youtube]
[B]16th January [U]Pull Workout[/U] 92.8kg[/B]
Pullups 5,4,4
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 100kg 6,6,6
EZ Bar Bicep Curl 20kg 10,10,10
Dumbbell Rows 30kg 7,7,7
Chinups 3,3,3
Dumbbell Hammer Curls 12.5kg 6,6,6
Lat Pulldown 40kg 8,8,8
Nice volume, god I'm fat as fook tho
[B]2nd February [U]Push Workout[/U] 92.7kg[/b]
Barbell Bench Press 60kg 8,8,8
Dips 4,4,4
Seated Dumbbell Shoulder Press 15kg each 6,6,6
Incline Barbell Bench Press 40kg each 8,8,8
Dumbbell Bench Press 20kg each 4 15kg 6,6
Dumbbell Lateral Raise 7.5kg each 7,7,7
Seated Dumbbell Overhead Tricep Extension 20kg 6,6,5
Front Plate Raise 10kg 8,8,8
Easing my way back into it
[B]4th February [U]Legs Workout[/U] 91.3kg[/B]
Smith Squat 40kg 6,6,6,6
Leg Press 100kg 6,6,6
Barbell Low Bar Back Squat 40kg 5,5,5
Barbell Front Squat 20kg 3,3,3
Safety Squat Bar Squats 40kg 3,3,3
[B]5th February [U]Pull Workout[/U] 91.9kg[/B]
Mixed Grip Barbell Deadlift 100kg 3,3,3
Pullups 5,4,4
Mixed Grip Bench Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 100kg 6,6,6
EZ Bar Preacher Curl 27.5kg 6,5,5
Dumbbell Rows 30kg 7,7,7
Chinups 4,3,3
Dumbbell Hammer Curls 12.5kg 7,7,7
[B]6th February [U]Push Workout[/U] 91.1kg[/B]
Barbell Bench Press 80kg 3,3,3
Incline Barbell Bench Press 40kg 6,6,6
Cable Cross Overs 18kg 10,10,10
Tricep Pushdown 27kg 10,10,10
Cable Lateral Raise 9kg 6,6,6
Dumbbell Bench Press 20kg each 6,6,6
Dumbbell Tricep Extension 15kg 8,8,8
Dumbbell Pec Fly 10kg each 7,7,7
Great workout
[B]8th February [U]Legs Workout[/U] 91.8kg[/B]
Barbell Low Bar Back Squat
20kg 6,6
40kg 6
50kg 2
60kg 2
70kg 2
80kg 2
60kg 3,3,3
Barbell Front Squat 20kg 6,6,6
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 20kg 3,3,3
SSB Squat 35kg 3,3,3
[B]9th February [U]Pull Workout[/U] 90.8kg[/B]
Mixed Grip Barbell Deadlift
20kg 10
60kg 5
100kg 3
140kg 2,2,2
Pullups 6,6,6
Mixed Grip Bench Barbell Row 70kg 6,6,6
Mixed Grip Barbell Shrugs 110kg 10,10,10
Dumbbell Rows 35kg 8,8,8
EZ Bar Preacher Curl 30kg 6,6,6
Chinups 4,4,4
Dumbbell Hammer Curls 15kg 6,6,6
[B]11th February [U]Push Workout[/U] 91.1kg[/B]
Barbell Bench Press
20kg 10
40kg 6
60kg 3
80kg 1
90kg 3,3,3
Incline Barbell Bench Press 40kg 8,8,8
Ez Bar Skull Crushers 30kg 6,5,5
Dumbbell Lateral Raise 10kg each 8,8,8
Dumbbell Bench Press 22.5kg each 6,6,6
Dumbbell Pec Fly 12.5kg each 7,7,7
Dumbbell Seated Shoulder Press 17.5kg each 5,5,5
Close Grip Bench Press 37.5kg 8,6,6
[B]12th February [U]Legs Workout[/U] 90.4kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
80kg 2
90kg 1
100kg 3,3,3
60kg 10,10,10
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Feet Forward Smith Squat 40kg 3 30kg 5,5
Barbell Lunge 20kg 3,3,3
Great workout
[B]14th February [U]Pull Workout[/U] 90.3kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 6
120kg 2
150kg 1
160kg 2,2,2
80kg 10,10,10
Pullups 6,6,6
Mixed Grip Bench Barbell Row 80kg 3,3,3
Mixed Grip Barbell Shrugs 120kg 6,6,6 (tried to do these with a conventional grip but it wasn't going to happen)
EZ Bar Preacher Curl 30kg 6,6,6
Dumbbell Rows 35kg 11,10,9 (these cooked me)
Dumbbell Hammer Curls 12.5kg 5,5,5 (biceps and forearms were totally smoked by this stage)
[B]15th February [U]Push Workout[/U] 90.0kg[/B]
Barbell Bench Press
20kg 10
60kg 6
80kg 3
90kg 3,3,3,3
60kg 10,10,10
Dips 4,4,4
Dumbbell Lateral Raise 10kg each 9,9,9
Dumbbell Pec Fly 12.5kg each 8,8,8
Dumbbell Bench Press 22.5kg each 6,6,6
Ez Bar Skull Crushers 30kg 3 (cooked) 25kg 5,5 (was really aiming for more than 6 reps on these set but my tris were ****ed)
Cable Cross Overs 18kg 12 14kg 8 9kg 14 (one giant drop set)
[B]17th February [U]Legs Workout[/U] 90.5kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 10
80kg 3
90kg 1
100kg 1
120kg 2,2,1 - was meant to be 2 reps on the 3rd set but felt a bit shaky going down and didn't have great bar positioning so decided to just hit a single
65kg 10,10,10
Barbell Front Squat 35kg 6,6,6
Barbell Good Mornings 50kg 5,5,5
Barbell Lunge 20kg 6,5,5 (to failure)
Leg Press 80kg 10,10,10
Cable Leg Extension 30kg 10,10,10
Slightly different approach to today's pull session wanted to hit a heavy single on deads but very little other deadlift work, move to conventional grip on barbell rows and shrugs to work on forearm strength and in general be hitting higher reps on my working sets on all my other lifts. Great workout overall.
[B]18th February [U]Pull Workout[/U] 90.3kg[/B]
Mixed Grip Barbell Deadlift
60kg 6
100kg 2
140kg 1
160kg 1
170kg 1
100kg 3
Barbell Row 60kg 9,9,9
Barbell Shrugs 100kg 10,10,10
EZ Bar Preacher Curl 30kg 7,7,7
Pullups 6,5,5
Dumbbell Rows 37.5kg 10,9,9
Underhand Grip Cable Pull Downs 40kg 9,9,9 (inspired by a Dorian Yates training video I saw the other day, see below)
Dumbbell Hammer Curls 10kg 10,9,9
pulldown stuff starts at about 40 second mark
[url]https://youtu.be/lwCbMGjYlME?t=40[/url]
[B]19th February [U]Push Workout[/U] 90.2kg[/B]
Barbell Bench Press
20kg 10
60kg 5
80kg 1
90kg 1
95kg 1
100kg 1
90kg 3,3,3
Barbell Press
20kg 6
30kg 4
40kg 4
50kg 4,4,4
Dips 6,6,6
Cable Lateral Raise 11kg 6,6,4 (failure on last set)
Cable Cross Overs 18kg 18,12,9 (all to failure)
Dumbbell Kickbacks 7.5kg 10,10,10
Dumbbell Bench Press 20kg each 8,8,8 (really felt these in my pecs after burning my triceps on kickbacks)
Dumbbell Lateral Raise 7.5kg each 8,8,8
Front Plate Raise 15kg 6,6,6
Good session
So unfit, good to do a light cardio session yesterday
[B]20th February [U]Cardio Workout[/U] 90.8kg[/B]
389 calories burnt
28:15 duration
Heart rate average - 155
Heart rate max - 178
2km treadmill run in 13:20 (pace 6:40 p/km)
4km bike in 8:50 (7/30 resistance)
Pretty **** session this morning
> my legs were sweaty when I got to the gym and I couldn’t get my knee sleeves on
> heavy squats felt very weak, was aiming to push towards a 130kg or 140kg single but couldn’t get in the zone
> I suspect the reason I couldn’t get in my groove for heavy squats was 2 fold. First cardio session in 6 months yesterday but also didn’t eat much for dinner last night and I suspect I was kinda running on empty at the gym. All good though, the primary goal of my training at the moment is weight loss not strength so a few average sessions here and there are to be expected.
[B]21st February [U]Legs Workout[/U] 90.7kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 6
80kg 2
90kg 1
100kg 1
120kg 1
100kg 3,3,3
Barbell Front Squat 40kg 4,4,4
Barbell Good Mornings 50kg 6,6,6
Barbell Low Bar Back Squat 40kg 10,10,10
Barbell Lunge 30kg 3,3,3
[B]23rd February [U]Pull Workout[/U] 89.7kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 3
Felt kinda weak doing these three warm up reps but managed to get my head in the game and smash out some heavy singles
140kg 1
160kg 1
180kg 1,1,1
140kg 3,3,3
Barbell Row 60kg 10,10,10
Mixed Grip Barbell Shrugs 120kg 10,10,10 (tried to do these double overhand grip but didn’t have the forearm strength)
EZ Bar Bicep Curl 30kg 8,8,8
Cable Rows 68kg 10,10,10
Dumbbell Hammer Curls 15kg 7,7,7
Underhand Grip Cable Pull Downs 44kg 10,10,10
Fantastic workout overall
[B]24th February [U]Push Workout[/U] 89.2kg[/B]
Barbell Bench Press
20kg 10
40kg 10
60kg 4
80kg 1
90kg 1
100kg 2,1,1
80kg 5,5,5
Incline Barbell Bench Press 40kg 10,10,10
Dumbbell Kickbacks 10kg 10,10,10
Dumbbell Lateral Raise 7.5kg each 10,10,10
Dumbbell Bench Press 20kg each 10,10,10
Dumbbell Pec Fly 12kg each 8,7,7
Finished with a 2km run on the treadmill
2km treadmill run in 12:00 (pace 6:00 p/km)
Great workout