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[B]18th February [U]Pec Focus Push Workout[/U] 86.2kg[/B]
Barbell Bench Press 20kg 10 60kg 3 80kg 1 90kg 1 105kg 2,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Decline Barbell Bench Press 100kg 3,3,3
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Bench Press 30kg each 6,5,6
Dips 6,6,5
So woke up this morning a full 1.2kg heavier than yesterday :eek: obviously due to gluconeogenesis from 190g of protein in one sitting as my fast breaking meal last night was hoping to be able to convert my full glycogen into a crushing pec session.
Started off disappointed at only getting 2 reps on my first set of 105kg bench. Overdid the warm up a little (shouldn't have done that 90kg single) so was unable to push out 3 reps, a lesson for next time. However the rest of the session was amazing got a sick pump and had great energy all the way through my exercises.
Super excited at my strength and body transformation at the moment.
[IMG]http://uploads.tapatalk-cdn.com/20170218/ea4510a73afa191dddcdc67c8f5f4901.jpg[/IMG]
Post workout pump selfie
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[B]19th February [U]Light Weight/High Rep Legs Workout[/U] 84.6kg[/B]
Squats 90kg 10,6,5
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Good Mornings 30kg 12,12,12
105% body weight squat for 10 reps. Happy with that
Weight back down with glycogen depleted too.
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[B]20th February [U]Lat Focus Pull Workout[/U] 84.2kg[/B]
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Shrug 140kg 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Dumbbell Row 50kg each 6,6,6
Weighted Decline Sit Ups +15kg 6,6,6
EZ Bar Bicep Curl 42.5kg 6,4,4
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[B]23rd February [U]Deloading Push Workout[/U] 85.0kg[/B]
Barbell Bench Press 60kg 10,10,8
Dumbbell Shoulder Press 20kg each 8,8,6
EZ Bar Skull Crushers 27.5kg 8,7,6
Dumbbell Pec Fly 10kg each 10,10,10
Dumbbell Lateral Raise 10kg each 8,8,8
Dumbbell Tricep Extension 20kg 8,7,6
Getting back into the gym with some deloading sessions. Had planned on doing them soon anyway and getting a bit crook seems like the perfect reason to ease my way back into it
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[B]24th February [U]Deloading Legs Workout[/U] 85.0kg[/B]
Squats 60kg 8,7,7
Mixed Grip Deadlift 80kg 10,10,10
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 10kg 6,6,6
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[B]25th February [U]Deloading Pull Workout[/U] 83.9kg[/B]
Lat Pulldown 60kg 10,10,10
Dumbbell Row 30kg each 10,10,10
Knee Raise 10,10,10
EZ Bar Bicep Curl 27.5kg 8,8,7
Barbell Shrug 60kg 10,10,10
Decline Sit Ups 10,10,10
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[B]26th February [U]Tricep Dominant Push Workout[/U] 84.1kg[/B]
Narrow Grip Tricep Dips 24,8,8
Close Grip Barbell Bench Press 80kg 5,4,3
EZ Bar Skull Crushers 37.5kg 5,4,3
Dumbbell Kickbacks 10kg each 10,8,8
Dumbbell Tricep Extension 24kg 5,4,4
Cable Tricep Pushdown 35kg 5,5,5 + drop sets to infinity
[video=youtube_share;rjqZGNtZemY]http://www.youtube.com/watch?v=rjqZGNtZemY[/video]
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Today was meant to be a heavy squats session. Knees packed it in after 2 working sets, kinda annoying but I backed off and did some low intensity stuff instead.
Full write up incoming
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[B]27th February [U]Squat Focus Heavy Weight/Low Rep Legs Workout[/U] 84.0kg[/B]
Squats 20kg 10 60kg 3 80kg 3 100kg 1,1,1 120kg 3,2 65kg 4
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 5,5,5
Leg Press 100kg 10,10,10
Rowing Machine 1.5km in 7:07 (5/10 resistance)
So as I said above everything was looking good during the warm up. Was even hoping to push out 4 reps at 120kg in my first working set but it wasn't to be. Then in-between my first and second set my knee started giving me some grief, I do body weight squats and lunges in between sets basically for this very purpose i.e. identifying niggles before the cause me serious harm. Decided to persevere with the second set at full weight but both knee felt "off" I can't think of a better word for it.
Decided I'd try a Wendler-esque "boring but big" workout of 5 x 10 sets at 50% of 1RM (that's the 65kg set) but only managed 4 reps before my knees once again threw in the towel.
At that point I decided discretion was the better part of valour and retreated to some very low weight reps and finished with some rowing machine cardio.
Will drop cardio this week and my light weight legs session will be more of a deloading session as opposed to pushing my 10RM as normal. Combined with some stretching and foam roller work at nights it should give everything a nice rest and recuperation.
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[B]28th February [U]Rhomboid Focus Pull Workout[/U] 83.6kg[/B]
Mixed Grip Barbell Row 110kg 4,4,4
Underhand Grip Chin Ups 10,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,6,6
EZ Bar Bicep Curls 32.5kg 10,7,6
Weighted Decline Sit Up +15kg 8,6,6
Dumbbell Row 30kg each 10,10,10
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****ing awesome workout today. Hard to believe I'm only eating 1500 cals
[B]2nd March [U]Push Workout[/U] 84.1kg[/B]
Pressing for a body weight OHP
Barbell Overhead Press
60kg - 2,4,3 (3 sets at 85% 1RM) *note should have been 5 sets
30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)
Incline Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 27.5kg 10,8,8
Dumbbell Lateral Raise 18kg each 5,5,4
Dumbbell Pullover 24kg 6,6,6
Dumbbell Front Raise 16kg each 4,4,4
I'm going to start an increased frequency and progressive overload program for overhead press. Program will be
Day 1: 5 sets 3 reps 85% 1RM (60kg) + boring but big 5 sets 10 reps 50% 1RM (30kg)
Day 2: 4 sets 6 reps 70% 1RM (40kg)
Day 3: 3 sets 9 reps 60% 1RM (35kg)
I'll be increasing the weight by 2.5kg every 3 weeks which will equate to 2 cycles of the above as I will be pressing twice per week.
Also included some dumbbell pullovers for the first time ever let's hope the pecs and triceps cops a real beating
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[B]3rd March [U]Deloading Legs Workout[/U] 85.0kg[/B]
Squats 60kg 5,5,5,5,5
Double Overhand Grip Deadlift 100kg 5,5,5,5,5
Barbell Front Squat 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 5,5,5
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[B]4th March [U]Lat Focus Pull Workout[/U] 83.3kg[/B]
Straight Bar Pullups 20,8,6
Mixed Grip Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 42.5kg 6,4,4
Hanging Leg-Hip Raise (toes to hands) 8,6,5
Dumbbell Row 50kg each 6,6,6
Knee Raise 8,8,8
Seated Incline Hammer Curls 20kg each 6,4,3
[video=youtube;ONvYuJdnkWk]http://www.youtube.com/watch?v=ONvYuJdnkWk[/video]
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[B]4th March [U]Push Workout[/U] 83.3kg[/B]
Pressing for a body weight OHP Day 2 Week 1
Barbell Bench Press 20kg 10 60kg 3,3 100kg 3 95kg 3,3 60kg 8,8,8,8,8
Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)
Incline Barbell Bench Press 60kg 5,5,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 18kg each 4,2 16kg each 5
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[B]7th March [U]Deadlift Focus Heavy Weight/Low Rep Legs Workout[/U] 84.6kg[/B]
Mixed Grip Barbell Deadlift
60kg 3
100kg 3
140kg 1,1
160kg 1
200kg 1
210kg 1 (well didn't complete this rep but probably could've if I pushed it, there's a video incoming I'll let you be the judge)
180kg 3,3
160kg 5,3,3
Barbell Squat 60kg 10,10,10
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
Despite the massive volume my knees behaved themselves, going to make sure I reward them with a big stretching session tonight
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[QUOTE=NickelArse;1486213001][B]7th March [U]Deadlift Focus Heavy Weight/Low Rep Legs Workout[/U] 84.6kg[/B]
Mixed Grip Barbell Deadlift
60kg 3
100kg 3
140kg 1,1
160kg 1
200kg 1
210kg 1 (well didn't complete this rep but probably could've if I pushed it, there's a video incoming I'll let you be the judge)
180kg 3,3
160kg 5,3,3
Barbell Squat 60kg 10,10,10
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
Despite the massive volume my knees behaved themselves, going to make sure I reward them with a big stretching session tonight[/QUOTE]
[video=youtube;p42E9U0__cg]https://www.youtube.com/watch?v=p42E9U0__cg[/video]
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[B]8th March [U]Pull Workout[/U] 84.1kg[/B]
Straight Bar Pullups 1,2,3,4,5,6,7,8,7,6 (Armstrong Pyramid Set)
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 37.5kg 8,7,4
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Lat Pull Down 155 lbs 70kg 8,7,6,6,6
Weighted Decline Sit Up 15kg 8,8,8
Information on Armstrong Pyramid Set
[QUOTE]Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.[/QUOTE]
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[B]9th March [U]Push Workout[/U] 83.4kg[/B]
Pressing for a body weight OHP Day 3 Week 1
Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)
Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 32.5kg 7,6,5
Dumbbell Pullover 26kg 2 18kg 5,5,5
Dumbbell Tricep Extension 24kg 6,5,5
Barbell Bench Press 60kg 8,8,8
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[B]10th March [U]Legs Workout[/U] 83.4kg[/B]
Squats 60kg 5,5,5,5,5
Double Overhand Grip Deadlift 100kg 5,5,5,5,5
Barbell Lunge 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Front Squat 20kg 5,5,5
Legs still heavy, stiff and sore from Tuesday's festivities. Took it very easy this morning
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[B]11th March [U]Pull Workout[/U] 82.6kg[/B]
Wide Grip Weighted Pullups
+0kg 3
+10kg 1,1
+15kg 1
+51.25kg (82.6kg body weight + 3kg chain and belt = 136.85kg or 301lbs) 1,1
+40kg 2,2
+10kg 5,5,5,5
Mixed Grip Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 42.5kg 5,4,4
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Seated Incline Dumbbell Hammer Curl 22kg each 4,4,3
Dumbbell Row 50kg each 3,3,3
The gym gods were smiling on me today. Fantastic workout
Tested my 1RM for a extreme pullup challenge on the misc, video incoming
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[B]12th March [U]Push Workout[/U] 83.1kg[/B]
Pressing for a body weight OHP Day 1 Week 2
Barbell Overhead Press
60kg - 1,2,1 (5 sets of 3 reps at 85% 1RM) 55kg 3,3,3
Could not get into top gear on the heavy OHP, I think partially due to some tricep/pressing girdle muscle fatigue from an intense push session on Thursday night and combined with some CNS overall muscle fatigue from the monster pull session yesterday
30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)
Dumbbell Lateral Raise 18kg each 5,4,4
EZ Bar Front Raise 27.5kg 6,5,4
Straight Arm Dumbbell Lateral Raise 10kg each 8,7,6
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[B]14th March [U]Disregard strength, acquire aesthetics Legs Workout[/U] 83.5kg[/B]
Squats 60kg 10,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6
Barbell Lunge 20kg 5,5,5
Barbell Good Mornings 20kg 12,12,12
Barbell Front Squat 20kg 5,5,5
I'm back down to 1500 calories for a week or so and as such I'm going to take it very easy on my legs. Given the way they packed in last week I figure it's easier just to concentrate on dropping a few kgs and then ramp the weight back up when I'm eating decent calories again.
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Damn man, those are some low calories.
In to support a fellow grateful bro. Be prepared for all kinds of lurking.
[img]http://i.imgur.com/nFoTy5R.gif[/img]
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[QUOTE=TravelinJhwkFan;1487223511]Damn man, those are some low calories.
In to support a fellow grateful bro. Be prepared for all kinds of lurking.
[img]http://i.imgur.com/nFoTy5R.gif[/img][/QUOTE]
Glad to have you on board grateful brah, low cal town is just a little shortcut to shred city. Trying to win a body transformation contest that finishes at the end of March. Wanna drop below 80kg to mark the occasion :)
My gf hates it when I'm on 1500 cals tho cause I'm a bit grumpy
Anyways today's workout
[B]15th March [U]Pull Workout[/U] 82.1kg[/B]
Straight Bar Pullups 15,7,6
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 37.5kg 6,5,5
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Dumbbell Row 40kg each 8,6,6
Weighted Decline Sit Up 15kg 8,8,8
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[QUOTE=NickelArse;1487240621]Glad to have you on board grateful brah, low cal town is just a little shortcut to shred city. Trying to win a body transformation contest that finishes at the end of March. Wanna drop below 80kg to mark the occasion :)
My gf hates it when I'm on 1500 cals tho cause I'm a bit grumpy[/QUOTE]
Ha. I'm sure. I am sitting around 2100 cal right now and I'm getting grumpy. The wife avoids me post workout (early morning lifter) until after lunch, when I break my fast. The last week before vacation, I'll probably drop down to 1800 just to hit the last bit of belly fat I never get rid of...can't wait.
Great workout!
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[B]16th February [U]Cardio Workout[/U] 82.5kg[/B]
458 calories burnt
35:22 duration
Heart rate average - 145
Heart rate max - 189
2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:20 (7/30 resistance)
1km row in 4:29 (5/10 resistance)
1km bike in 2:09 (7/30 resistance)
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[B]17th March [U]Push Workout[/U] 82.5kg[/B]
Barbell Bench Press 20kg 10 60kg 3,3 100kg 3 95kg 3,3 60kg 8,8,8,8,8
Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)
Incline Barbell Bench Press 60kg 6,6,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 18kg each 5,4,3
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[B]18th March [U]Disregard strength, acquire aesthetics Legs Workout[/U] 81.6kg[/B]
Squats 60kg 8,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 5,6,5
Barbell Good Mornings 30kg 10,10,10
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)
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[B]19th March [U]Pull Workout[/U] 81.1kg[/B]
Pullups 1,2,3,4,5,6,7,8,7,4 (Armstrong Pyramid Set)
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Mixed Grip Barbell Row 100kg 5,5,5
Weighted Decline Sit Up 20kg 8,8,8
EZ Bar Bicep Curl 32.5kg 8,7,7
Knee Raise 12,10,10
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.81km in distance)
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[B]20th March [U]Cardio Workout[/U] 81.6kg[/B]
335 calories burnt
28:46 duration
Heart rate average - 136
Heart rate max - 187
2km treadmill run in 9:01 (pace 4:30 p/km)
2km bike in 4:33 (7/30 resistance)
500m row in 2:23 (1/10 resistance)
Decrease in output compared to previous cardio sessions. I'll put that down to the last 2 days of HIIT post lifting and some very low calories in general for the last week. Happy with my continued progress overall.
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[B]21st March [U]Push Workout[/U] 81.7kg[/B]
Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)
Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 32.5kg 6,5,4
Dumbbell Pullover 26kg 6,6,6
EZ Bar Tricep Extension 25kg 8,7,6
Full body pump for carb refeed today
Barbell Squat 60kg 5,5,5
Pull Ups 6,6,6
Barbell Row 60kg 6,6,6
Hammer Curl 18kg each 6,3
Super set with
Dumbbell Bench 18kg each 6,8
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[B]22nd March [U]Legs Workout[/U] 82.4kg[/B]
Barbell Squats
20kg 10
60kg 3
80kg 2,1
100kg 1,1
120kg 2,2
110kg 3,3
Mixed Grip Barbell Deadlift
100kg 1
140kg 1
160kg 3,3,3,3,3
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 10,10,10
Decided to put my full glycogen stores to use and do my first heavy squats session in a while.
Moved well, deads moved great too. Nice workout and happy with only 700g of weight gain despite the 700g of carbs ingested yesterday.
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[B]23rd March [U]Pull Workout[/U] 82.4kg[/B]
Wide Grip Weighted Pullups +20kg 6,5,5
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curl 37.5kg 6,5,5
Weighted Sit Ups +22kg 5,5,5
Dumbbell Row 50kg each 5,4,4
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[B]24th March [U]Push Workout[/U] 82.4kg[/B]
Barbell Overhead Press
60kg - 2,1,1
55kg - 3,3,2
Dumbbell Lateral Raise 18kg each 4,4,4
EZ Bar Front Raise 27.5kg 6,5,4
Straight Arm Dumbbell Lateral Raise 10kg each 6,6,6
Barbell Upright Row 20kg 14,12,12
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.85km in distance)
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[B]25th March [U]Disregard strength, acquire aesthetics Legs Workout[/U] 81.5kg[/B]
Squats 60kg 8,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 10,10,10
Calf Raise 60kg 8,8,8
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.91km in distance)
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[B]26th March [U]Pull Workout[/U] 81.5kg[/B]
Pullups 1,2,3,4,5,6,7,8,7,5 (Armstrong Pyramid Set)
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Mixed Grip Barbell Row 100kg 5,5,5
Weighted Decline Sit Up 22kg 5,5,5
EZ Bar Bicep Curl 32.5kg 8,7,6
Seated Incline Hammer Curls 18kg each 6,5,5
Knee Raise 12,10,10
Nice workout
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[IMG]http://uploads.tapatalk-cdn.com/20170326/967ea324c58b0d03eade041f31eaefb2.jpg[/IMG]
Sprained my finger kicking a footy in the park yesterday. Might need to take a small holiday from lifting.
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[B]27th March [U]Cardio Workout[/U] 82.1kg[/B]
405 calories burnt
25:28 duration
Heart rate average - 160
Heart rate max - 186
5km run in 25:28 (pace 5:04 p/km)
[IMG]http://uploads.tapatalk-cdn.com/20170327/a53e8d6af88fd0bdff582e71aeba9226.jpg[/IMG]
Absolutely blistering run. Quickest I've ever run in my life. My final 3km of this run were all done on sub 5 minute kilometres which I've never done before in my life. I only went for a run because I've my wrecked finger but didn't really know what to expect as this is my first outside run since September. Was just hoping to be able to manage a leisurely 4km.
However I just kept running faster and faster and wasn't getting out of breath.
I ran my 4th kilometre in 4:39 which is insanely fast by my standards, it's not like i was running on a flat course either. There's a 10 metre increase in altitude around this park according to google maps. I'm totally gobsmacked I was able to run this quick.
Wrecked finger for reference.
[IMG]http://uploads.tapatalk-cdn.com/20170327/1b40bb1adf68c7a26aa7b16a54b5a92b.jpg[/IMG]
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[B]28th March [U]Push Workout[/U] 81.0kg[/B]
Barbell Bench Press 20kg 10 60kg 3 80kg 6,5,5
Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 16kg each 8,7,6
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)
81.0kg nearly at the magical 80kg mark
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[B]30th March [U]Disregard strength, acquire aesthetics Legs Workout[/U] 81.0kg[/B]
Squats 60kg 8,8,8,6,6
Barbell Front Squat 40kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 40kg 4,4,4
Barbell Good Mornings 40kg 10,10,10
Nice workout. Front squats coming along nicely
Post lifting HIIT Cardio
Stationary bike Tabata Workout (7/30 resistance 1.83km in distance)
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Some pics from the start of the year vs now
Weight on 04/01
88.8kg 195.3 lbs
Weight this morning
80.6kg 177.3 lbs
Weight lost
8.2kg 18lbs
[spoiler]Pics taken 04/01/17
[IMG]http://uploads.tapatalk-cdn.com/20170108/355ba2e8a6852e2747c608ac1cf04eb3.jpg[/IMG]
[IMG]http://uploads.tapatalk-cdn.com/20170108/e4d14a4d89af0b77a791f6c3d92a949e.jpg[/IMG][/spoiler]
Shredz not fully acquired but it gives me a good platform to work with for the rest of summer. I've only eaten 1500 cals for the past 4 days so is expect my muscles to look a bit fuller after a couple of days at maintenance.
[spoiler][IMG]http://uploads.tapatalk-cdn.com/20170331/f37a3b4ce256ddc2caab2a22a5dd51fd.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/0ca925ecfe916156f65610a8230d2d87.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/a30f3760142e385e51cb697515fc6aff.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/a5d5d1509d736200f867f08321279102.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/dd70233146b95251c61d311562a1c269.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20170331/d7b98d2d358bb35531720cefd5f1b533.jpg[/IMG][/spoiler]
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[B]1st April [U]Push Workout[/U] 80.6kg[/B]
Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)
Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 37.5kg 3,2,2
EZ Bar Tricep Extension 27.5kg 6,6,5
Dumbbell Pullover 28kg 5,5,5
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[B]2nd April [U]Legs Workout[/U] 80.6kg[/B]
Barbell Squats
20kg 10
60kg 3
80kg 1,1
100kg 1,1
120kg 2,2
110kg 3,3
Barbell Front Squat 40kg 6,6,6
Mixed Grip Barbell Deadlift
100kg 1
140kg 1
160kg 1
180kg 1
160kg 3,3,3
Barbell Lunge 40kg 5,5,5
Barbell Good Mornings 40kg 10,10,10
Calf Raise 70kg 9,6,6
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[B]3rd April [U]Pull Workout[/U] 81.2kg[/B]
Pullups 15,6,6
Double Overhand Grip Barbell Row 70kg 10,8,7
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Weighted Decline Sit Up 22kg 5,5,5
Seated Incline Hammer Curls 22kg each 4,3,3
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[B]4th April [U]Push Workout[/U] 80.6kg[/B]
Barbell Overhead Press
62.5kg - 1
55kg - 3,3,3,3
30kg - 10,10,10,10,10 (boring but big)
Dumbbell Lateral Raise 18kg each 5,4,4
EZ Bar Front Raise 32.5kg 4 27.5kg 5,5
Straight Arm Dumbbell Lateral Raise 10kg each 8,7,7
Barbell Upright Row 30kg 10,8,7
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[B]5th April [U]Light Weight/High Rep Legs Workout[/U] 81.0kg[/B]
Barbell Back Squats 90kg 8,6,5
Barbell Front Squats 40kg 6,6,6
Mixed Grip Deadlift 100kg 10,10,10
Barbell Good Mornings 40kg 10,10,10
Calf Raise 60kg 10,10,10
Legs felt a bit weak so decided against doing barbell lunges, did some body weight ones instead.
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[B]6th April [U]Cardio Workout[/U] 80.6kg[/B]
434 calories burnt
24:35 duration
Heart rate average - 171
Heart rate max - 184
5km run in 24:35 (pace 4:55 p/km)
Legs session yesterday made my legs feel very heavy, wasn't nearly as explosive as my last run. Still a good pace overall.
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[B]9th April [U]Pull Workout[/U] 81.0kg[/B]
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Row 110kg 4,4,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,7,6
EZ Bar Bicep Curl 45kg 4,3,3
Dumbbell Row 50kg each 5,5,5
Seated Incline Hammer Curls 20kg each 6,5,4
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[B]10th April [U]Push Workout[/U] 80.6kg[/B]
Barbell Bench Press 20kg 10 60kg 3,3 100kg 3,2 95kg 3
Barbell Overhead Press 37.5kg - 9,9,9 (3 sets 9 reps 60% 1RM)
Incline Barbell Bench Press 85kg 1 80kg 2 70kg 5,5
Dumbbell Pullover 28kg 6,6,6
Dumbbell Pec Fly 18kg each 6,5,5
Dumbbell Bench Press 30kg each 8,6,5
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[B]11th April [U]Deadlift Focus Heavy Weight/Low Rep Legs Workout[/U] 80.8kg[/B]
Mixed Grip Barbell Deadlift
70kg 10
100kg 3
140kg 1,1
160kg 1
200kg 1,1
180kg 3,3
160kg 5,3,3
Barbell Squat 60kg 6,6,6
Barbell Front Squat 40kg 6,6,6
Barbell Lunge 40kg 3,3,3
Noice workout
