-
Really surprised myself this morning, no way I thought I had a 140kg squat in me. I'm really excited about getting some genuine strength growth in the next couple of months. I was definitely spinning my wheel back in October and November in terms of strength gains because I was too lean. I'm a bit heavier now which seems to be making a big difference. I think I want to hover around the 80kg-82kg mark for now.
[B]9th February [U]Legs Workout[/U] 80.4kg[/B]
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
120kg 1
130kg 1
135kg 1
140kg 1 - This wasn't even [i]that[/i] tough, I rekon I've got quite a bit more in the tank here
100kg 5,5,5
Barbell Front Squat (belt and sleeves) 70kg 5,3,3
Leg Press 160kg 6,6,6
Calf Press 220kg 20,12,12
Hack Squat (belt and sleeves) 60kg 8,8,8
Leg Extensions 50kg 8,8,8
Superset with
Standing Calf Raise 50kg 10,10,10
-
Added another 5kg on my deadlift
[B]11th February [U]Pull Workout[/U] 80.2kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 5
140kg 2
180kg 1
210kg 1
Pullups 12,10,8
Dumbbell Row 50kg 6,6,4
Trap Bar Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 43kg 6,6,6
Mixed Grip Cable Row 95kg 5,5,5
Single Arm Lat Pulldown 35kg 6,6,6
Hammer Curl 22.5kg 6,6,5
-
[B]12th February [U]Push Workout[/U] 80.1kg[/B]
Barbell Bench Press
20kg 10
60kg 5
80kg 2
100kg 1
105kg 1
110kg 1
112.5kg 1
100kg 3,3,3
Barbell Incline Bench Press 75kg 3,3,3
Dips 12,12,12
Dumbbell Lateral Raise 17.5kg 6,6,6
Cable Cross Overs 32kg 5,5,4
Cable Tricep Pushdown 32kg 10,10,9
Seated Dumbbell Press 22.5kg 4,4,4
Machine Chest Press 70kg 7 50kg 4 30kg 5
-
Inspired by Peter Attia to try some Zone 2 training
[B]13th February [U]Cardio Workout[/U] 80.2kg[/B]
Distance - 5.08 km run
Pace - 6:04 min/km
Elevation gain - 36m
372 calories burnt
30:49 duration
Heart rate average - 139
Heart rate max - 158
-
Squat number continuing to come along nicely, 145kg was pretty tough. I think that's the heaviest I've squatted since 2019.
[B]14th February [U]Legs Workout[/U] 80.4kg[/B]
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
130kg 1
145kg 1 - Like I said above this was pretty tough but I'm confident I can continue to make some steady progress
100kg 5,5,5
Barbell Front Squat (belt and sleeves)
80kg 1
85kg 1
90kg 1
Leg Press 160kg 6,6,6
Calf Press 220kg 20,15,15
Hack Squat (belt and sleeves) 60kg 8,8,8
Leg Extensions 50kg 10,10,10
Superset with
Standing Calf Raise 60kg 10,10,10
-
After heavy squats yesterday, gave deadlifts a miss this morning
[B]15th February [U]Pull Workout[/U] 80.2kg[/B]
Pullups 17,10,8
Dumbbell Row 50kg 8,6,6
Mixed Grip Barbell Shrugs 160kg 8,8,8
EZ Bar Bicep Curl 43kg 6,6,6
Single Arm Lat Pulldown 35kg 5,5,5
Mixed Grip Cable Row 95kg 5,5,5
Hammer Curl 25kg 4,4,4
-
[B]17th February [U]Push Workout[/U] 81.6kg[/B]
Barbell Bench Press
20kg 10
60kg 5
80kg 2
100kg 1
110kg 1
115kg 1
100kg 3,3,3
Barbell Press
40kg 1
50kg 1
55kg 1
60kg 1
65kg X
55kg 3,3,3
Barbell Incline Bench Press 55kg 10,10,10
Dips 10,10,10
Dumbbell Lateral Raise 15kg 9,8,8
Cable Cross Overs 32kg 7,6,4
Cable Tricep Pushdown 34kg 10,8,8
Good session
-
[B]18th February [U]Legs Workout[/U] 81.0kg[/B]
Barbell Low Bar Back Squat (belt and sleeves) 102.5kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat (belt and sleeves) 60kg 3,3,3
Leg Press 160kg 6,6,6
Calf Press 240kg 15,12,12
Hack Squat (belt and sleeves) 80kg 4,4,4
Leg Extensions 55kg 8,8,8
Superset with
Standing Calf Raise 60kg 10,10,10
-
[B]19th February [U]Push Workout[/U] 81.8kg[/B]
Barbell Bench Press
20kg 10
60kg 3,3 (10 second eccentric)
80kg 2
100kg 1
110kg 1
120kg 1 - Was training with a mate so had a spot for this one, was touch and go and my bum lifted off the bench so not legal by a long shot but still decent weight
100kg 4,3,3
Dips 15,15,15
Dumbbell Lateral Raise 15kg 9,8,8
Cable Cross Overs 32kg 8,6,5
Cable Tricep Pushdown 34kg 10,10,8
Dumbbell Standing Shoulder Press 20kg 5,5,5
-
So look, in an ideal world I wouldn’t have trained this morning. I’d had 3 pretty big sessions in a row and was concerned I hadn’t fully recovered but I won’t be able to hit the gym tomorrow so wanted to show horn in a workout today. Definitely want at peak strength but still a decent session
[B]20th February [U]Pull Workout[/U] 81.1kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 5
140kg 2
180kg 1
220kg X only got this about an inch off the ground. Missed it by miles
180kg 1
200kg 1
Pullups 10,10,10
Dumbbell Row 50kg 6,5,5
Mixed Grip Barbell Shrugs 170kg 6,6,6
EZ Bar Bicep Curl 48kg 4,4,4
Single Arm Lat Pulldown 35kg 7,6,6
Hammer Curl 22.5kg 4,4,4
-
My ITB was really tight when I was back squatting and doing leg press. Wasn’t able to really get in the zone.
[B]24th February [U]Legs Workout[/U] 81.8kg[/B]
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
120kg 1
140kg 1,1
100kg 2,2,2
Barbell Front Squat (belt and sleeves)
85kg 1
95kg 1
100kg 1
60kg 4,4,4
Leg Press 160kg 6,3,3
Calf Press 240kg 15,12,12
Hack Squat (belt and sleeves) 90kg 3,3,3
Leg Extensions 55kg 10,10,10
Superset with
Standing Calf Raise 70kg 10,8,9
-
Been training in the afternoon instead of the early morning, all the literature I've ever seen suggests training after eating and after being awake for more than 2 hours is advantageous but I really struggle to get in the zone.
[B]25th February [U]Pull Workout[/U] 81.2kg[/B]
Pullups 16,10,8
Dumbbell Row 50kg 6,6,6
Mixed Grip Barbell Shrugs 170kg 6,6,6
EZ Bar Bicep Curl 48kg 4,4,4
Single Arm Lat Pulldown 34kg 6,6,6
Mixed Grip Cable Row 95kg 5,5,5
Hammer Curl 22.5kg 7,7,7
-
[B]26th February [U]Push Workout[/U] 81.6kg[/B]
Barbell Bench Press 100kg 5,4,3
Barbell Incline Bench Press 80kg 2,2,2
Dips 10,10,10
Dumbbell Lateral Raise 15kg 10,10,10
Dumbbell Bench Press 32.5kg 10,10,10
Ez Bar Skullcrushers 35kg 4,4,4
-
Got heaps of work on for the next few months. Gonna take a break from lifting heavy. I’ll still be hitting the gym 5 days a week but need to preserve my energy for some long days at the office.
-
Becoming convinced that heavy deadlifts are some kind of potent virility serum (for me at least).
Every time I cut them from my routine within a few weeks I nearly always end up struggling for gym/diet motivation. Bring them back and I'm always back on the wagon. Really weird.
-
Training's been getting more frequent and more intense, bench press, deadlift and dips have been really strong lately. Luckily it's not interfering with my work schedule any more. Diet has been massively improving too.
Might even start logging again.
-
Time to get logging again, to start off with here's Sunday's Leg Workout
[B]12th June [U]Legs Workout[/U] 84.9kg[/B]
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 7
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6
Front Squat (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Hack Squat
Set 1: 70 kg/154 lbs × 5
Set 2: 70 kg/154 lbs × 5
Set 3: 70 kg/154 lbs × 5
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 10
Set 2: 130 kg/286 lbs × 10
Set 3: 130 kg/286 lbs × 10
Leg Extension (Machine)
Set 1: 45 kg/99 lbs × 8
Set 2: 45 kg/99 lbs × 8
Set 3: 45 kg/99 lbs × 8
-
Got a slight forearm strain that I'm still overcoming (seems to be on the mend) so I've been taking it easy with anything involving elbow flexion (pull ups, rows, bicep curls, chins) but went hard with some heavyish deads this morning
[B]14th June [U]Pull Workout[/U][/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 210 kg/462 lbs × 1
Set 6: 140 kg/308 lbs × 6
Set 7: 140 kg/308 lbs × 6
Set 8: 140 kg/308 lbs × 6
Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bent Over One Arm Row (Dumbbell)
Set 1: 40 kg/88 lbs × 5
Set 2: 40 kg/88 lbs × 5
Set 3: 40 kg/88 lbs × 5
Bicep Curl (Barbell)
Set 1: 33 kg/72.6 lbs × 5
Set 2: 33 kg/72.6 lbs × 5
Set 3: 33 kg/72.6 lbs × 5
Seated Row (Cable)
Set 1: 77 kg/169.4 lbs × 5
Set 2: 77 kg/169.4 lbs × 5
Set 3: 77 kg/169.4 lbs × 5
Hammer Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
-
Nice weighted dips this morning
[B]15th June [U]Push Workout[/U] 84.4kg[/B]
Triceps Dip
Set 1: 3 reps
Set 2: +30 kg/66 lbs × 9
Set 3: +30 kg/66 lbs × 7
Set 4: +30 kg/66 lbs × 6
Bench Press (Barbell)
Set 1: 80 kg/176 lbs × 6
Set 2: 80 kg/176 lbs × 6
Set 3: 80 kg/176 lbs × 6
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8
Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 6
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 4
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 20 kg/44 lbs × 8
Set 3: 20 kg/44 lbs × 8
Triceps Pushdown (Cable)
Set 1: 32 kg/70.4 lbs × 10
Set 2: 32 kg/70.4 lbs × 7
Set 3: 32 kg/70.4 lbs × 6
-
Working my way back up towards some decent 1RM numbers, 140kg/308lbs didn't feel too bad, glutes were pretty tight though, might need to do a bit of stretching to get my mobility right.
[B]17th June [U]Legs Workout[/U] 84.4kg[/B]
Squat (Barbell) (Low Bar, Sleeves and Belt)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 110 kg/242 lbs × 1
Set 6: 120 kg/264 lbs × 1
Set 7: 130 kg/286 lbs × 1
Set 8: 135 kg/297 lbs × 1
Set 9: 140 kg/308 lbs × 1
Set 10: 100 kg/220 lbs × 5
Set 11: 100 kg/220 lbs × 4
Set 12: 100 kg/220 lbs × 4
Front Squat (Barbell) (Sleeves and Belt)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 5
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 10
Set 2: 130 kg/286 lbs × 10
Set 3: 130 kg/286 lbs × 10
Leg Extension (Machine)
Set 1: 45 kg/99 lbs × 8
Set 2: 45 kg/99 lbs × 8
Set 3: 45 kg/99 lbs × 8
-
Forearm still on the mend, 90% recovered I rekon but I'm still taking it easy
[B]18th June [U]Pull Workout[/U] 85.1kg[/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 10
Set 4: 140 kg/308 lbs × 6
Set 5: 140 kg/308 lbs × 6
Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Bent Over One Arm Row (Dumbbell)
Set 1: 40 kg/88 lbs × 6
Set 2: 40 kg/88 lbs × 6
Set 3: 40 kg/88 lbs × 6
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bicep Curl (EZ Bar)
Set 1: 33 kg/72.6 lbs × 6
Set 2: 33 kg/72.6 lbs × 6
Set 3: 33 kg/72.6 lbs × 6
Seated Row (Cable)
Set 1: 77 kg/169.4 lbs × 6
Set 2: 77 kg/169.4 lbs × 6
Set 3: 77 kg/169.4 lbs × 6
Hammer Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 8
Set 2: 10 kg/22 lbs × 8
Set 3: 10 kg/22 lbs × 8
Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
-
Forearm still a bit knackered, made an appointment with the physio for this afternoon.
Good dips this morning though
[B]20th June [U]Push Workout[/U] 86.4kg[/B]
Triceps Dip
Set 1: 3 reps
Set 2: +30 kg/66 lbs × 11
Set 3: +30 kg/66 lbs × 6
Set 4: +30 kg/66 lbs × 6
Bench Press (Barbell)
Set 1: 80 kg/176 lbs × 8
Set 2: 80 kg/176 lbs × 6
Set 3: 80 kg/176 lbs × 8
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 6
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 5
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6
Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 8
Set 2: 17.5 kg/38.5 lbs × 8
Set 3: 17.5 kg/38.5 lbs × 6
-
Turns out it’s a bicep strain not a forearm strain. Hopefully the physio gets things on the mend.
-
Gonna take time off from anything activating my biceps while I hit my rehab exercises for the next week. That almost takes all upper body exercises off the agenda. Leaves more room for Squats and Deads tho :)
-
Decent 100kg squats today
[B]22nd June [U]Legs Workout[/U] 85.1kg[/B]
Squat (Barbell) (Low Bar, Sleeves and Belt)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 10
Set 5: 100 kg/220 lbs × 7
Set 6: 100 kg/220 lbs × 7
Front Squat (Barbell) (Sleeves and Belt)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 8
Leg Press
Set 1: 130 kg/286 lbs × 6
Set 2: 130 kg/286 lbs × 6
Set 3: 130 kg/286 lbs × 6
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 7
Set 2: 130 kg/286 lbs × 7
Set 3: 130 kg/286 lbs × 7
-
Heavy deads and a few other light upper body things, not wanting to overload my bicep with elbow flexion
[B]24th June [U]Deadlift Workout[/U] 85.8kg[/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 215 kg/473 lbs × 1
Set 6: 140 kg/308 lbs × 3
Set 7: 140 kg/308 lbs × 3
Set 8: 140 kg/308 lbs × 3
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 5
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Triceps Dip
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Overhead Press (Barbell)
Set 1: 20 kg/44 lbs × 6
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6
-
Good heavy squats session, I had 145kg in me but I'm overcoming a bit of hip tightness so didn't want to push it too hard
[B]26th June [U]Legs Workout[/U] 85.4kg[/B]
Squat (Barbell) (Low Bar, Sleeves and Belt)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 120 kg/264 lbs × 1
Set 6: 130 kg/286 lbs × 1
Set 7: 140 kg/308 lbs × 1
Set 8: 100 kg/220 lbs × 6
Set 9: 100 kg/220 lbs × 4
Set 10: 100 kg/220 lbs × 4
Front Squat (Barbell) (Sleeves and Belt)
Set 1: 60 kg/132 lbs × 5
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Hack Squat
Set 1: 70 kg/154 lbs × 5
Set 2: 70 kg/154 lbs × 5
Set 3: 70 kg/154 lbs × 5
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 12
Set 2: 130 kg/286 lbs × 10
Set 3: 130 kg/286 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 8
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8
-
Got a follow up physio appointment today, hopefully I'm clear to start some more bicep work
-
Deadlift volume day and a few other light upper body things, still rehabbing my bicep
[B]28th June [U]Deadlift Workout[/U] 84.9kg[/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 12 this really took it out of me
Set 4: 140 kg/308 lbs × 5
Set 5: 140 kg/308 lbs × 5
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Triceps Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
[B][U]Bicep Rehab[/U][/B]
Hammer Curl (Dumbbell)
Set 1: 5 kg/11 lbs × 8
Set 2: 5 kg/11 lbs × 8
Set 3: 5 kg/11 lbs × 8
Set 4: 5 kg/11 lbs × 8
Set 5: 5 kg/11 lbs × 8
-
Bit of a shhitshow this morning, was hoping to hit a 150kg single in wraps but a) felt like crap this morning and b) couldn't get the wraps on. Need some practice at home putting the wraps on lol
Bicep rehab seems to be tracking along nicely
[B]30th June [U]Legs Workout[/U] 84.6kg[/B]
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 120 kg/264 lbs × 1
Set 6: 120 kg/264 lbs × 1
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Leg Press
Set 1: 130 kg/286 lbs × 8
Set 2: 130 kg/286 lbs × 8
Set 3: 130 kg/286 lbs × 8
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 10
Set 2: 130 kg/286 lbs × 10
Set 3: 130 kg/286 lbs × 10
[B][U]Bicep Rehab[/U][/B]
Hammer Curl (Dumbbell)
Set 1: 6 kg/13.2 lbs × 8
Set 2: 6 kg/13.2 lbs × 8
Set 3: 6 kg/13.2 lbs × 8
Set 4: 6 kg/13.2 lbs × 8
Set 5: 6 kg/13.2 lbs × 8
Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 6 kg/13.2 lbs × 8
Set 2: 6 kg/13.2 lbs × 8
Set 3: 6 kg/13.2 lbs × 8
Set 4: 6 kg/13.2 lbs × 8
Set 5: 6 kg/13.2 lbs × 8
-
Sunday's workout was a bit of a recovery session
[B]3rd July [U]Deadlift Recovery Workout[/U] 85.3kg[/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 100 kg/220 lbs × 5
Set 4: 100 kg/220 lbs × 5
Shrug (Barbell)
Set 1: 100 kg/220 lbs × 8
Set 2: 100 kg/220 lbs × 8
Set 3: 100 kg/220 lbs × 8
Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Triceps Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
[B][U]Bicep Rehab[/U][/B]
Hammer Curl (Dumbbell)
Set 1: 7 kg/15.4 lbs × 8
Set 2: 7 kg/15.4 lbs × 8
Set 3: 7 kg/15.4 lbs × 8
Set 4: 7 kg/15.4 lbs × 8
Set 5: 7 kg/15.4 lbs × 8
Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 7 kg/15.4 lbs × 8
Set 2: 7 kg/15.4 lbs × 8
Set 3: 7 kg/15.4 lbs × 8
Set 4: 7 kg/15.4 lbs × 8
Set 5: 7 kg/15.4 lbs × 8
-
My right hip is a bit angry at the moment, hoping I can get things right without another visit to the physio.
[B]7th July [U]Legs Workout[/U] 83.7kg[/B]
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 8
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3
Front Squat (Barbell)
Set 1: 60 kg/132 lbs × 5
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Hack Squat
Set 1: 70 kg/154 lbs × 7
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7
Calf Press on Leg Press
Set 1: 140 kg/308 lbs × 10
Set 2: 140 kg/308 lbs × 10
Set 3: 140 kg/308 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 10
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10
[B][U]Bicep Rehab[/U][/B]
Hammer Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Set 4: 10 kg/22 lbs × 5
Set 5: 10 kg/22 lbs × 5
Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Set 4: 10 kg/22 lbs × 5
Set 5: 10 kg/22 lbs × 5
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
-
Right hip still a bit tight, wasn't able to max out my deadlifts, feels like it's on the mend. Still grinding through my bicep recovery but added a lot more back work today.
[B]9th July [U]Pull Workout[/U] 85.3kg[/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 8
Set 4: 140 kg/308 lbs × 4
Set 5: 140 kg/308 lbs × 6
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5
Chin Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Seated Row (Machine)
Set 1: 55 kg/121 lbs × 6
Set 2: 55 kg/121 lbs × 6
Set 3: 55 kg/121 lbs × 6
[B][U]Bicep Rehab[/U][/B]
Hammer Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Set 4: 10 kg/22 lbs × 5
Set 5: 10 kg/22 lbs × 5
Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Set 4: 10 kg/22 lbs × 5
Set 5: 10 kg/22 lbs × 5
-
My first proper push workout in a few weeks, bicep recovering well so I'm ramping back to full intensity. Right hip has been feeling better hopefully I can smash some good squats tomorrow morning.
[B]12th July [U]Push Workout[/U] 84.9kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 12
Set 4: 80 kg/176 lbs × 10
Set 5: 80 kg/176 lbs × 7
Triceps Dip
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8
Incline Bench Press (Barbell)
Set 1: 40 kg/88 lbs × 8
Set 2: 40 kg/88 lbs × 8
Set 3: 40 kg/88 lbs × 8
Skullcrusher (Barbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
[B][U]Bicep Rehab[/U][/B]
Hammer Curl (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Set 4: 12.5 kg/27.5 lbs × 5
Set 5: 12.5 kg/27.5 lbs × 5
Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Set 4: 12.5 kg/27.5 lbs × 5
Set 5: 12.5 kg/27.5 lbs × 5
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Ripping legs workout this morning, hip tightness has almost completely resolved. Should be my last session with bicep rehab too, my next pull session should be basically back to normal just at a slightly lower weight
[B]14th July [U]Legs Workout[/U] 85.2kg[/B]
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 12 - fffffffffffffffffffkkkkkkkkkkkkkkkkkkkkkkkkkk yeah this felt good
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6
Front Squat (Barbell)
Set 1: 60 kg/132 lbs × 4
Set 2: 60 kg/132 lbs × 4
Set 3: 60 kg/132 lbs × 4
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Hack Squat
Set 1: 70 kg/154 lbs × 7
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7
Calf Press on Leg Press
Set 1: 140 kg/308 lbs × 12
Set 2: 140 kg/308 lbs × 10
Set 3: 140 kg/308 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 10
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10
[B][U]Bicep Rehab[/U][/B]
Hammer Curl (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Set 4: 12.5 kg/27.5 lbs × 5
Set 5: 12.5 kg/27.5 lbs × 5
Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Set 4: 12.5 kg/27.5 lbs × 5
Set 5: 12.5 kg/27.5 lbs × 5
-
Went on holiday so took last week off training, the good news is my hip is fully healed so I should be able to work all lower body stuff at full intensity. My bicep also seems to have recovered but I've just got to gradually increase my resistance before hitting full intensity
[B]22nd July [U]Pull Workout[/U] 85.6kg[/B]
Deadlift (Barbell) (Belted)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 10
Set 4: 140 kg/308 lbs × 6
Set 5: 140 kg/308 lbs × 6
Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bent Over One Arm Row (Dumbbell)
Set 1: 40 kg/88 lbs × 5
Set 2: 40 kg/88 lbs × 5
Set 3: 40 kg/88 lbs × 5
Chin Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Bicep Curl (EZ Bar)
Set 1: 33 kg/72.6 lbs × 5
Set 2: 33 kg/72.6 lbs × 5
Set 3: 33 kg/72.6 lbs × 5
Seated Row (Machine)
Set 1: 77 kg/169.4 lbs × 6
Set 2: 77 kg/169.4 lbs × 6
Set 3: 77 kg/169.4 lbs × 6
Hammer Curl (Dumbbell)
Set 1: 15 kg/33 lbs × 5
Set 2: 15 kg/33 lbs × 5
Set 3: 15 kg/33 lbs × 5
-
Good push session this morning, bench press moved well
[B]23rd July [U]Push Workout[/U] 86.1kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 15
Set 4: 80 kg/176 lbs × 8
Set 5: 80 kg/176 lbs × 7
Triceps Dip
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Skullcrusher (EZ Bar)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
Chest Fly (Dumbbell)
Set 1: 15 kg/33 lbs × 6
Set 2: 15 kg/33 lbs × 6
Set 3: 15 kg/33 lbs × 6
-
Good high volume squats this morning, looking forward to putting the hammer down with some increased intensity this week.
[B]24th July [U]Legs Workout[/U] 85.5kg[/B]
Squat (Barbell) (Belt and Sleeves)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 13
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6
Front Squat (Barbell) (Belt and Sleeves)
Set 1: 80 kg/176 lbs × 2
Set 2: 80 kg/176 lbs × 2
Set 3: 80 kg/176 lbs × 2
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Hack Squat
Set 1: 70 kg/154 lbs × 7
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 10
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10
Leg Extension (Machine)
Set 1: 45 kg/99 lbs × 10
Set 2: 45 kg/99 lbs × 10
Set 3: 45 kg/99 lbs × 10
-
5 plates went up and down pretty easy, feel like I'm building towards some big numbers
[B]28th July [U]Pull Workout[/U][/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 200 kg/440 lbs × 1
Set 6: 220 kg/484 lbs × 1 - Definitely got more in the tank here
Set 7: 140 kg/308 lbs × 5
Set 8: 140 kg/308 lbs × 5
Set 9: 140 kg/308 lbs × 5
Pull Up
Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bent Over One Arm Row (Dumbbell)
Set 1: 45 kg/99 lbs × 6
Set 2: 45 kg/99 lbs × 6
Set 3: 45 kg/99 lbs × 6
Bicep Curl (EZ Bar)
Set 1: 38 kg/83.6 lbs × 7
Set 2: 38 kg/83.6 lbs × 7
Set 3: 38 kg/83.6 lbs × 7
Hammer Curl (Dumbbell)
Set 1: 20 kg/44 lbs × 6
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6
Chin Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
-
Haven't done heavy bench press singles in 6 months, these went much better than I expected
[B]29th July [U]Push Workout[/U] 85.1kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 105 kg/231 lbs × 1
Set 6: 110 kg/242 lbs × 1 - this felt light as a feather
Set 7: 115 kg/253 lbs × 1 - this was a bit of a grind but good signs for my bench progress
Set 8: 80 kg/176 lbs × 10
Set 9: 80 kg/176 lbs × 8
Set 10: 80 kg/176 lbs × 7
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Triceps Dip
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 9
Set 2: 12.5 kg/27.5 lbs × 9
Set 3: 12.5 kg/27.5 lbs × 9
Skullcrusher (EZ Bar)
Set 1: 30 kg/66 lbs × 8
Set 2: 30 kg/66 lbs × 6
Set 3: 30 kg/66 lbs × 6
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 4
Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 7
Set 2: 17.5 kg/38.5 lbs × 7
Set 3: 17.5 kg/38.5 lbs × 5
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Haven't done a heavy squat single since June, was hoping for 150kg but had to grind out a 145kg, will give it another crack this week and see how I go
[B]1st August [U]Legs Workout[/U] 85.6kg[/B]
Squat (Barbell) (Belt and Sleeves)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 120 kg/264 lbs × 1
Set 6: 140 kg/308 lbs × 1
Set 7: 145 kg/319 lbs × 1
Set 8: 100 kg/220 lbs × 6
Set 9: 100 kg/220 lbs × 6
Set 10: 100 kg/220 lbs × 6
Front Squat (Barbell) (Belt and Sleeves)
Set 1: 80 kg/176 lbs × 2
Set 2: 80 kg/176 lbs × 2
Set 3: 80 kg/176 lbs × 2
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Hack Squat
Set 1: 70 kg/154 lbs × 10
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 10
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10
Leg Extension (Machine)
Set 1: 55 kg/121 lbs × 10
Set 2: 55 kg/121 lbs × 10
Set 3: 55 kg/121 lbs × 10
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Focusing on squats this week so dropped deads from my pull workout
[B]2nd August [U]Pull Workout[/U] 86.0kg[/B]
Pull Up
Set 1: 13 reps
Set 2: 8 reps
Set 3: 8 reps
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 5
Set 2: 50 kg/110 lbs × 5
Set 3: 50 kg/110 lbs × 5
Bicep Curl (EZ Bar)
Set 1: 43 kg/94.6 lbs × 5
Set 2: 43 kg/94.6 lbs × 5
Set 3: 43 kg/94.6 lbs × 5
Chin Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Seated Row (Machine)
Set 1: 86 kg/189.2 lbs × 6
Set 2: 86 kg/189.2 lbs × 6
Set 3: 86 kg/189.2 lbs × 6
Hammer Curl (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 8
Set 3: 20 kg/44 lbs × 8
-
My bench is humming along nicely
[B]4th August [U]Push Workout[/U] 86.0kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 90 kg/198 lbs × 11
Set 5: 90 kg/198 lbs × 9
Set 6: 90 kg/198 lbs × 7
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 6
Triceps Dip
Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps
Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 6
Set 2: 15 kg/33 lbs × 6
Set 3: 15 kg/33 lbs × 6
Triceps Pushdown (Cable)
Set 1: 32 kg/70.4 lbs × 12
Set 2: 32 kg/70.4 lbs × 8
Set 3: 32 kg/70.4 lbs × 8
Cable Crossover
Set 1: 27 kg/59.4 lbs × 7
Set 2: 27 kg/59.4 lbs × 5
Set 3: 27 kg/59.4 lbs × 4
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 7
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6
-
Good heavy squats session
[B]5th August [U]Leg Workout[/U] 86.9kg[/B]
Squat (Barbell) Belt and Sleeves
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 120 kg/264 lbs × 1
Set 6: 135 kg/297 lbs × 1
Set 7: 150 kg/330 lbs × 1 - I don't think I got to full depth here but it actually moved a bit easier than I thought, will lay off the heavy singles for a week or so and focus on more high rep stuff
Set 8: 100 kg/220 lbs × 7
Set 9: 100 kg/220 lbs × 6
Set 10: 100 kg/220 lbs × 6
Front Squat (Barbell) Belt and Sleeves
Set 1: 60 kg/132 lbs × 7
Set 2: 60 kg/132 lbs × 7
Set 3: 60 kg/132 lbs × 7
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Hack Squat
Set 1: 70 kg/154 lbs × 10
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 10
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 13
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 9
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Saturday's back and bicep session was good, nearly back to full strength after my bicep injury
[B]6th August [U]Pull Workout[/U] 87.1kg[/B]
Pull Up
Set 1: 16 reps
Set 2: 9 reps
Set 3: 8 reps
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 6
Set 2: 50 kg/110 lbs × 6
Set 3: 50 kg/110 lbs × 6
Bicep Curl (EZ Bar)
Set 1: 43 kg/94.6 lbs × 8
Set 2: 43 kg/94.6 lbs × 6
Set 3: 43 kg/94.6 lbs × 6
Seated Row (Machine)
Set 1: 86 kg/189.2 lbs × 6
Set 2: 86 kg/189.2 lbs × 6
Set 3: 86 kg/189.2 lbs × 6
Bicep Curl (Cable) Drop Set
Set 1: 25 kg/55 lbs × 8
Set 2: 18 kg/39.6 lbs × 6
Set 3: 12 kg/26.4 lbs × 8
Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
-
Another good bench session
[B]8th August [U]Push Workout[/U] 87.4kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 90 kg/198 lbs × 13
Set 5: 90 kg/198 lbs × 6
Set 6: 90 kg/198 lbs × 6
Triceps Dip
Set 1: 2 reps
Set 2: +20 kg/44 lbs × 8
Set 3: +20 kg/44 lbs × 6
Set 4: +20 kg/44 lbs × 6
Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 12
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8
Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
Skullcrusher (EZ Bar)
Set 1: 30 kg/66 lbs × 12
Set 2: 30 kg/66 lbs × 9
Set 3: 30 kg/66 lbs × 9
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 6
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6
Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 10
Set 2: 17.5 kg/38.5 lbs × 8
Set 3: 17.5 kg/38.5 lbs × 7
-
Squats coming along nicely
[B]9th August [U]Legs Workout[/U] 87.0kg[/B]
Squat (Barbell) Belt and Sleeves
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 14
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6
Front Squat (Barbell) Belt and Sleeves
Set 1: 80 kg/176 lbs × 2
Set 2: 80 kg/176 lbs × 2
Set 3: 80 kg/176 lbs × 2
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Hack Squat
Set 1: 70 kg/154 lbs × 10
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 12
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 14
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10
-
Attempted a 230kg deadlift which would've been a PR but wasn't able to complete the rep, pretty sure my glutes and erectors are still cooked from Tuesday's Squats/Legs session. Gonna give the 230kg another crack on Monday. Confident I can smash it then
[B]11th August [U]Pull Workout[/U] 86.9kg[/B]
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 210 kg/462 lbs × 1
Set x: 230 kg/506 lbs x 0 - up off the floor but couldn't finish the rep
Set 6: 140 kg/308 lbs × 5
Set 7: 140 kg/308 lbs × 5
Set 8: 140 kg/308 lbs × 5
Pull Up
Set 1: 12 reps
Set 2: 7 reps
Set 3: 7 reps
Bicep Curl (EZ Bar)
Set 1: 48 kg/105.6 lbs × 6
Set 2: 48 kg/105.6 lbs × 5
Set 3: 48 kg/105.6 lbs × 4
Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 5
Set 2: 50 kg/110 lbs × 5
Set 3: 50 kg/110 lbs × 5
Bicep Curl (Cable)
Set 1: 20 kg/44 lbs × 12
Set 2: 20 kg/44 lbs × 9
Set 3: 20 kg/44 lbs × 7
Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 8
Set 2: 10 kg/22 lbs × 7
Set 3: 10 kg/22 lbs × 7
-
[QUOTE=NickelArse;1665768693]Squats coming along nicely
[B]9th August [U]Legs Workout[/U] 87.0kg[/B]
Squat (Barbell) Belt and Sleeves
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 14
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6
Front Squat (Barbell) Belt and Sleeves
Set 1: 80 kg/176 lbs × 2
Set 2: 80 kg/176 lbs × 2
Set 3: 80 kg/176 lbs × 2
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Hack Squat
Set 1: 70 kg/154 lbs × 10
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7
Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 12
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 14
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10[/QUOTE]
[youtube]ug2-heVapV8[/youtube]
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More high volume bench
[B]14th August [U]Push Workout[/U] 87.5kg[/B]
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 90 kg/198 lbs × 14
Set 5: 90 kg/198 lbs × 7
Set 6: 90 kg/198 lbs × 6
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 7
Set 3: 60 kg/132 lbs × 6
Triceps Dip
Set 1: 12 reps
Set 2: 11 reps
Set 3: 10 reps
Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 6
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 5
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 5
Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 11
Set 2: 17.5 kg/38.5 lbs × 8
Set 3: 17.5 kg/38.5 lbs × 7
