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[B]6th September [U]Push Workout[/U] 82.9kg[/B]
Weighted Dips +40kg 3,3,3
Dumbbell Shoulder Press 26kg each 5,5,4
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
EZ Bar Skull Crushers 35kg 3,3,3
Dumbbell Kickbacks 12kg each 8,8,8 (torture)
Tricep Pushdown 30kg 8,8,8
Dumbbell Tricep Extension 22kg 6,6,6
all done in 56 minutes :)
[IMG]https://uploads.tapatalk-cdn.com/20190905/8c55b8ff1265766b96caec7c56e191c2.jpg[/IMG]
[B]7th September [U]Legs Workout[/U] 82.7kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 6
80kg 2
102.5kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat - Decided to test my 1RM
70kg 3,4,4 (bar got out of position of the first set but the second and thurd sets felt great)
Barbell Good Mornings 60kg 4,4,4
Leg Extension 55kg 8,8,8
No calf raises or lunges this morning had to cut things short to get to work
Shifted back to conventional deadlifts today, because of my wide stance squats I think I've got more potential to grow conventional deadlift over sumo
[B]8th September [U]Pull Workout[/U][/B]
Mixed Grip Conventional Barbell Deadlift
60kg 3
100kg 3
140kg 1,1
180kg 1
200kg x fail
180kg 1
140kg 3,3,3
Weighted Sit Ups +10kg 8,8,8
Pullups 8,8,8
Hanging Leg Raise (toes to hands) 6,6,6
Barbell Bicep Curl 40kg 4,4,4
Cable Row 60kg 6,6,6
Exercise Ball Crunch 6,6,6
[B]9th September [U]Push Workout[/U] 83.6kg[/b]
Barbell Bench Press
20kg 10
60kg 4
90kg 1
110kg 1
(plan was for the next single to be 120kg but the 110kg felt pretty heavy and I didn’t think I had it in me so I backed off)
100kg 3,2,2,2,2 (3x5 at 85% 1RM)
obviously I missed the 3rd rep on the last 4 sets but I decided to keep the weight at 100kg and dump some more volume in at the end of the session
Seated Dumbbell Shoulder Press 26kg 5,5,5
Dip 5,5,5
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Bench Press 26kg 8,7,7
Dumbbell Pec Fly 14kg each 6,6,6
Cable Cross Overs 12.5kg each 8,7,7
I’ve made some great progress with my squat lately so decided I reloading session was in order. Added benefit will be getting some clear air for a heavy deads session on Thursday or Friday.
[B]10th September [U]Deloading Legs Workout[/U] 82.5kg[/B]
Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 20kg 4,4,4
Leg Extension 25kg 8,8,8
Calf Raise 25kg 8,8,8
[B]11th September [U]Cardio Workout[/U] 82.8kg[/B]
300 calories burnt
18:05 duration
Heart rate average - 167
Heart rate max - 189
Distance - 3.54km
Pace - 5:06 min/km
That was pretty quick
Abso****ingloutely brutal workout
[B]12th September [U]Pull Workout[/U] 82.0kg[/B]
Mixed Grip Conventional Barbell Deadlift
60kg 10
100kg 3
140kg 1,1
180kg 1
200kg 1
205kg 1
140kg 3,3,3
Pullups 8,8,8
Mixed Grip Barbell Row 80kg 5,5,5
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 35kg 4,4,4
Double Underhand Grip Chinups 5,5,5
Hanging Leg Raise (toes to hands) 6,6,6
72 minutes :)
[IMG]https://uploads.tapatalk-cdn.com/20190911/974ade37989f2f086438c037241323ab.jpg[/IMG]
Heart rate max was actually about 175 I think. Heart rate monitor had a bit of a **** fit 3/4 of the way through my workout.
[B]14th September [U]Push Workout[/U] 82.1kg[/B]
Dumbbell Shoulder Press
34kg each half rep
32kg each 1
28kg 4,4,4
Dips 5,5,5
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Barbell Press 40kg 7,6,5
Barbell Upright Row 30kg 8,8,8
Plate Front Raise 20kg 6,6,6
Dumbbell Rear Delt Raise 6kg each 10,10,10
Cable Lateral Raise 5kg each 7,5,5
[B]15th September [U]Legs Workout[/U] 81.8kg[/B]
Barbell Low Bar Back Squat 87.5kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat 70kg 4,4,4
Barbell Good Mornings 60kg 4,4,4
Barbell Lunge 40kg 4,4,4
Leg Extension 60kg 7,7,7
Leg Curl 30kg 6,6,6
Calf Raise 55kg 8,8,8
[B]16th September [U]Cardio Workout[/U] 82.0kg[/B]
189 calories burnt
13:40 duration
Heart rate average - 153
Heart rate max - 182
Distance - 2.50km
Pace - 5:27 min/km
Tough course in Jells Park
[B]17th September [U]Pull Workout[/U] 82.2kg[/B]
Mixed Grip Conventional Barbell Deadlift
100kg 4,2
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Pullups 8,8,8
Weighted Sit Ups +15kg 8,8,8
EZ Bar Bicep Curl 35kg 6,6,6
Hanging Leg Raise (toes to hands) 6,6,6
Machine Crunch 30kg 10,10,10
Exercise Ball Crunch 10,10,10
Cable Row 80kg 10,10,10
[B]18th September [U]Push Workout[/U] 81.8kg[/B]
Weighted Dips +40kg 3,3,3
Seated Barbell Shoulder Press 50kg 4,4,4
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
EZ Bar Skull Crushers 35kg 3,3,3
Dumbbell Kickbacks 12kg each 8,8,8
Dumbbell Tricep Extension 22kg 8,8,7
Tricep Pushdown 30kg 7,8,8
[B]20th September [U]Legs Workout[/U] 82.4kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 4
80kg 2
100kg 1
120kg 1
140kg 1
150kg 1
120kg 2,2,2
Barbell Front Squat 80kg 2,2,2
Barbell High Bar Back Squat 60kg 5,5,5
Barbell Good Mornings 60kg 5,5,5
Leg Extensions 60kg 8,8,8
Calf Raise 55kg 8,8,8
[B]21st September [U]Pull Workout[/U] 81.7kg[/B]
Weighted Pullups +40kg 3,3,2
Mixed Grip Conventional Barbell Deadlift
125kg 9,9,9 (9x3 @ 60% 1RM)
Mixed Grip Batbell Rows 60kg 6,6,6
Mixed Grip Barbell Shrugs 140kg 6,6,6
Weighted Chinups +20kg 3,3,3
Seated Dumbbell Hammer Curls 16kg each 7,7,7
Cable Row 100kg 5,5,5
Dumbbell Shrugs 50kg each 6,6,6
Lat Pulldown 60kg 10,10,10
Definitely feeling a bit overtrained, plan is to do another heavy pec session in a few days once I've had a chance to recover better and try and hit 120kg for a single
[B]22nd September [U]Push Workout[/U] 81.1kg[/b]
Barbell Bench Press
20kg 10
60kg 4
80kg 2
90kg 1
100kg 1,1
110kg 1
120kg x fail
100kg 2,1,1
Seated Barbell Shoulder Press 40kg 9,9,7
Dip 6,6,6
Incline Barbell Bench Press 60kg 3 40kg 8,8
Dumbbell Bench Press 20kg 10,10,10
Dumbbell Pec Fly 14kg each 6,6,6
Cable Cross Overs 10kg each 10,10,10
[B]24th September [U]Legs Workout[/U] 82.7kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 4
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 40kg 8,8,8
Smith Squat 80kg 1 60kg 4,4,4
Leg Extension 65kg 6,6,6
Barbell Lunge 40kg 4,4,4
Calf Raise 55kg 8,8,8
[B]25th September [U]Cardio Workout[/U] 82.3kg[/B]
277 calories burnt
17:59 duration
Heart rate average - 165
Heart rate max - 184
Distance - 3.57km
Pace - 5:03 min/km
My quickest run for ages, nearly under 5 minute kilometres
[B]26th September [U]Pull Workout[/U] 81.7kg[/B]
Mixed Grip Conventional Barbell Deadlift
60kg 4
100kg 3
140kg 2
175kg 3,3,3,3,3 (3x5 @ 85% 1RM)
Pullups 8,8,8
Weighted Sit Ups +20kg 6,6,4
Seated Hammer Curl 18kg each 6,6,6
Machine Crunch 35kg 12,12,12
Dumbbell Shrug 60kg each 5,5,5
Hanging Leg Raise (toes to hands) 7,7,7
Cable Row 80kg 6,6,6
Vertical Leg Raise 8,8,8
[B]27th September [U]Push Workout[/U] 81.6kg[/B]
Barbell Shoulder Press
20kg 6
40kg 2
50kg 1
60kg 2,1
55kg 3,3,3
30kg 10,10,10
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
Dips 6,6,6
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 8,8,8
Barbell Upright Row 35kg 6,6,6
Dumbbell Rear Delt Raise 8kg each 12,12,12
Cable Lateral Raise 5kg each 6,5,5
Plate Front Raise 20kg 5,5,5
[B]29th September [U]Legs Workout[/U] 81.9kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat 80kg 3,3,3
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 40kg 4,4,4
Feet Forward Smith Squat 60kg 4,4,4
Calf Raise 55kg 8,8,8
Leg Extension 55kg 12,12,10
[B]30th September [U]Pull Workout[/U] 81.9kg[/B]
Straight Bar Pullups 20,8,6
Mixed Grip Conventional Barbell Deadlift
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Hanging Leg Raise 6,6,6
EZ Bar Bicep Curl 35kg 6,6,6
Dumbbell Shrugs 44kg each 8,8,8
Seated Dumbbell Hammer Curls 18kg each 5,5,5
Cable Row 100kg 5,5,5
Machine Crunch 40kg 13,10,10
Crucifixion Curls 10kg each 10,8,8
[B]1st October [U]Cardio Workout[/U] 82.1kg[/B]
409 calories burnt
36:08 duration
Heart rate average - 135
Heart rate max - 181
2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 3:57 (7/30 resistance)
500m row in 1:46.9 (1/10 resistance)
Pretty great interval training session
[B]2nd October [U]Push Workout[/U] 81.4kg[/b]
Barbell Bench Press
60kg 4
80kg 2
90kg 1
100kg 1
110kg 1
100kg 3,3,3,2,2 (3x5 at 85% 1RM)
Incline Barbell Bench Press 70kg 4,4,4
Decline Barbell Bench Press 80kg 8,8,8
Seated Barbell Shoulder Press 45kg 4,4,4
EZ Bar Skullcrushers 30kg 4,4,4
Dumbbell Bench Press 24kg each 7,7,7
Cable Cross Overs 12.5kg each 8,8,7
Dumbbell Pec Fly 12kg each 8,8,8
[B]3rd October [U]Legs Workout[/U] 81.4kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 4
80kg 1
100kg 1
120kg 1
140kg 1
127.5kg 1
100kg 3,3,3
These were dog **** to be honest, I also nearly lost the bar at the top of my 127.5kg single which was a bit scary and put a bit of strain on my wrists to stop it dropping. Never had that happen on a low bar squat before. I've definitely been going a bit too hard lately. Gonna take a well deserved rest day tomorrow.
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 4,4,4
Leg Extensions 65kg 7,7,7
Calf Raise 55kg 10,10,10
Hamstring Curl 30kg 6,6,6
[B]5th October [U]Pull Workout[/U] 82.4kg[/B]
Mixed Grip Conventional Barbell Deadlift
125kg 9,9,9 (9x3 @ 60% 1RM)
Weighted Pullups +20kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 6,6,6
Dumbbell Row 60kg each 3,3,3
EZ Bar Curls 35kg 6,6,6
Cable Row 75kg 8,8,8
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Hanging Leg Raise (toes to hands) 7,7,7
Vertical Leg Raise 8,8,8
[B]6th October [U]Push Workout[/U] 83.3kg[/B]
Dips 18,8,8
Barbell Shoulder Press 40kg 8,8,8
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 35kg 4,3,3
Dumbbell Kickbacks 12kg each 8,88
Dumbbell Tricep Extension 22kg 6,6,6
Tricep Pushdown 30kg 8,9,9
[B]7th October [U]Legs Workout[/U] 83.2kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 4
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 80kg 3,3,3
Barbell Good Mornings 60kg 4,4,4
Feet Forward Smith Squat 60kg 5,5,5
Calf Raise 55kg 8,8,8
Leg Extension 65kg 7,7,7
Had a dreadful night's sleep and a pretty ****ty workout to match unfortunately. Was meant to build up to some really heavy deads but couldn't get in the zone.
[B]9th October [U]Pull Workout[/U] 82.5kg[/B]
Mixed Grip Conventional Barbell Deadlift
70kg 8
120kg 3
160kg 1
180kg 1
190kg 1,1
Straight Bar Pullups 10,10,10
Mixed Grip Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 35kg 6,6,6
Double Underhand Grip Chinups 6,6,6
Seated Dumbbell Hammer Curls 16kg 6,6,6
[B]10th October [U]Push Workout[/U] 82.1kg[/B]
Barbell Shoulder Press
30kg 4
40kg 3
50kg 1
60kg 3,2,2
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dips 6,6,6
Dumbbell Lateral Raise 12kg 8,8,8
Seated Dumbbell Press 20kg each 8,8,8
Dumbbell Rear Delt Raise 10kg each 10,10,10
Barbell Upright Row 35kg 6,6,6
Cable Lateral Raise 5kg each 8,7,6
Been feeling a bit under the weather lately, not properly sick just a bit of a cold. Super annoying and my lifting is slipping a bit.
[B]12th October [U]Legs Workout[/U] 82.0kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat 65kg 4,4,4
Barbell Good Mornings 40kg 8,8,8
Calf Raise 55kg 8,8,8
Feet Forward Smith Squat 40kg 8,8,8
Leg Extension 65kg 7,7,7
[B]13th October [U]Pull Workout[/U] 83.2kg[/B]
Straight Bar Pullups 12,10,10
Mixed Grip Barbell Row 80kg 5,5,5
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 41kg 5,5,5
Double Underhand Grip Chinups 7,7,8
Seated Dumbbell Hammer Curls 16kg 7,7,7
Machine Row 60kg 8,8,8
Kneeling Cable Crunch 25kg 15,15,15
[B]14th October [U]Push Workout[/U] 82.3kg[/b]
Barbell Bench Press
60kg 4
80kg 1
100kg 3,3,3,3,3 (3x5 at 85% 1RM)
Incline Barbell Bench Press 60kg 6,6,6
Seated Barbell Shoulder Press 45kg 6,6,6
EZ Bar Skullcrushers 30kg 5,5,5
Dumbbell Pec Fly 12kg each 8,8,8
Dumbbell Bench Press 24kg each 8,8,8
[B]15th October [U]Cardio Workout[/U] 82.3kg[/B]
311 calories burnt
18:51 duration
Heart rate average - 168
Heart rate max - 188
Distance - 3.54km
Pace - 5:19 min/km
Quite a bit slower than last time, had some dramas with my GPS on my phone which would have contributed but still feeling a bit under the weather too
Wasn't sure if I was going to train today, set my alarm and said to myself if I feel like crap when I wake up I won't go.
Woke up feeling good and absolutely smashed it at the gym. Feeling heaps better.
[B]16th October [U]Legs Workout[/U] 83.6kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 2
120kg 1
127.5kg 3,3,3,3,3 (3x5 @ 85% 1RM)
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 4,4,4
Feet Forward Smith Squat 40kg 8,8,8
Calf Raise 60kg 8,8,8
[B]18th October [U]Pull Workout[/U] 83.0kg[/B]
Mixed Grip Conventional Barbell Deadlift
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Straight Bar Pullups 8,8,8
Hanging Leg Raise 8,8,6
Seated Dumbbell Hammer Curls 16kg each 7,7,7
Exercise Ball Crunch 10,10,10
Machine Crunch 45kg 6,6,6
Situp 6,6,6
Vertical Leg Raise 8,8,8
Feeling good lads, back to 100% I think
[B]19th October [U]Push Workout[/U] 82.9kg[/B]
Weighted Dips +20kg 8,8,8
Barbell Shoulder Press 40kg 9,9,9
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 30kg 7,7,7
Dumbbell Kickbacks 12kg each 8,88
Tricep Pushdown 30kg 9,9,9
Dumbbell Tricep Extension 22kg 6,6,6
[B]21st October [U]Legs Workout[/U] 84.9kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 80kg 3,3,3
Barbell Good Mornings 60kg 4,4,4
Feet Forward Smith Squat 40kg 8,8,8
Calf Raise 55kg 8,8,8
Leg Extension 67.5kg 7,7,7
[B]23rd October [U]Pull Workout[/U] 83.3kg[/B]
Mixed Grip Conventional Barbell Deadlift
125kg 9,9,9 (9x3 @ 60% 1RM)
Pullups 8,8,8
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Curls 35kg 6,6,6
Machine Row 67.5g 8,8,8
Chinups 6,6,6
Seated Dumbbell Hammer Curls 18kg each 5,5,5
Left shoulder had been acting up a bit so took it easy on barbell press and barbell bench. The rest of the workout was at full intensity though. Shoulder felt fine by the end of the workout, hopefully no further issues.
[B]24th October [U]Push Workout[/U] 82.3kg[/B]
Barbell Shoulder Press 45kg 4,4,4
Barbell Bench Press 65kg 10,10,10
Dips 6,6,6
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 8,8,8
Dumbbell Rear Delt Raise 12kg each 10,10,10
Barbell Upright Row 35kg 6,6,6
Plate Front Raise 20kg 6,6,6
Cable Lateral Raise 5kg each 10,10,8
[B]25th October [U]Cardio Workout[/U] 81.6kg[/B]
316 calories burnt
20:29 duration
Heart rate average - 163
Heart rate max - 183
Distance - 3.55km
Pace - 5:49 min/km
Felt like ****, horrible run
[B]26th October [U]Legs Workout[/U] 81.9kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 2
120kg 1
127.5kg 3,3,3,3,3 (3x5 @ 85% 1RM)
Barbell Front Squat 60kg 6,6,6
Barbell Good Mornings 60kg 5,5,5
Feet Forward Smith Squat 80kg 5,5,5
Leg Exention 55kg 10,10,10
Calf Raise 55kg 10,10,10
Great workout
Heavy deads 24 hours after heavy squats, brave or stupid?
[B]27th October [U]Pull Workout[/U] 82.8kg[/B]
Mixed Grip Conventional Barbell Deadlift
175kg 3,3,3,3,3 (5x3 @ 85% 1RM)
Hanging Leg Raise 8,6,6
Mixed Grip Barbell Shrugs 100kg 10,10,10
Kneeling Cable Crunch 30kg 20,15,12
Cable Curl 80kg 6,6,6
Ez Bar Bicep Curl 35kg 6,6,6
Machine Crunch 40kg 10,10,10
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Exercise Ball Crunch 10,10,10
[B]28th October [U]Cardio Workout[/U] 83.2kg[/B]
278 calories burnt
19:29 duration
Heart rate average - 156
Heart rate max - 174
Distance - 3.56km
Pace - 5:29 min/km
Still a bit crap
Pecs looked pumped af after this session
[B]29th October [U]Push Workout[/U] 82.6kg[/b]
Barbell Bench Press
20kg 10
60kg 4
80kg 2
100kg 3,3,3,3,3 (3x5 at 85% 1RM)
Incline Barbell Bench Press 60kg 7,7,7
Seated Barbell Shoulder Press 45kg 5,5,5
Dips 6,6,6
Dumbbell Pec Fly 12kg each 12,12,12
Dumbbell Bench Press 24kg each 10,9,8
Cable Cross Overs 12.5kg each 8,7,7
[B]31st October [U]Legs Workout[/U] 83.6kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 40kg 10,10,10
Feet Forward Smith Squat 60kg 6,6,6
Leg Extension 67.5kg 7,7,7
Calf Raise 60kg 8,8,8
[B]1st November [U]Pull Workout[/U] 82.4kg[/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 35kg 6,6,6
Weighted Double Underhand Grip Chinups +20kg 5,5,5
Machine Row 80kg 8,8,8
Seated Dumbbell Hammer Curls 18kg 7,7,7
[B]4th November [U]Legs Workout[/U] 83.9kg[/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 3,3,3
Feet Forward Smith Squat 60kg 4,4,4
Leg Extension 60kg 6,6,6
Calf Raise 50kg 10,10,10
[B]7th November [U]Pull Workout[/U] 84.4kg[/B]
Mixed Grip Conventional Barbell Deadlift
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Hanging Leg Raise 6,6,6
EZ Bar Curls 35kg 6,6,6
Exercise Ball Crunch 10,10,10
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Kneeling Cable Crunch 35kg 10,10,10
Machine Crunch 45kg 5,5,5
Cable Row 80kg 5,5,5
[B]9th November [U]Push Workout[/U] 83.7kg[/B]
Barbell Shoulder Press 55kg 3,3,3,3,3
Dips 6,6,6
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
Dumbbell Rear Delt Raise 14kg each 10,10,10
Barbell Upright Row 35kg 6,6,6
Plate Front Raise 20kg 6,6,6
Cable Lateral Raise 5kg each 8,7,7
Slight glute strain, couldn't get the output I wanted
[B]10th November [U]Legs Workout[/U] 85.0kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 1
120kg 1
127.5kg 2,2,2 like I said my right glute was tight and couldn't get the reps I wanted (3x5 @ 85% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 4,4,4
Feet Forward Smith Squat 60kg 3,3,3
Leg Exention 50kg 10,10,10
Calf Raise 50kg 10,10,10