50 to Physique competition???

[HomeGymChains]

Congrats on the weigh in!

Best wishes for 2019!

[Rus9]

No cardio today but slipped out to complete this...

Squat
Bw 1x5
20kg 1x5
40kg 1x5
60kg 1x5
80kg 1x5
100kg 3x7
(1 max motor activation set)

Decline press up
Bw 1x8
Bw 1x5
+
25kg 8,8,8
20kg 1x8
10kg 1x8

Dumbbell front raises/incl bench
6kg 3x12
6kg 1x6
(Last set max motor activation set)

Tricep dips
+
17.5kg 7,7,7
8kg 1x6
Bw 1x5

[Rus9]

Yesterdays workout which I forgot to log. Also did 40 mins cardio last night.

Deadlift
30kg 1x8
50kg 2x5
70kg 1x3
102kg 3x5

Pull ups
8,8,8
Rest 15secs
1x3
Rest 15 secs
1x2

Bent over laterals
12.5kg 3x8
10kg 1x6
8kg 1x8

Bicep curls z bar +36kg
3x6
15 sec rest
1x2
15 sec rest
1x3

[Rus9]

Today’s workout which I’ll follow up with 40 mins cardio

Squat
Bw 1x5
20kg 1x5
40kg 1x5
60kg 1x5

115kg 3x5
Rest 15 secs
115kg 1x3
Rest 15secs
115kg 1x2


Bench press
10kg 2x15
20kg 1x12
40kg 1x5
70kg 1x3

81kg 8,8,7,
Rest 15 secs
87kg 1x2
Rest 15secs
87kg 1x2

Dumbbell Lateral Raises
Single arm raise 10kg 8,8,8,
8kg 1x12

(After last set drop weight & both arms)

Lying Dumbbell Triceps Extension
12.5kg 5,5,5
8kg 1x8

(Last set of 5 max motor activation set)

[Rus9]

No cardio today in fact no cardio this weekend at all. Weights completed though.


Hamstring lying dumbbell curls
10kg 3x12

22.5kg 3x5
17.5kg 1x8
15kg 1x10

Dumbbell pullover
10kg 2x12
20kg 3x12
20kg 1x5
(Last set max motor activation set)

Chest supported row wide grip
40kg 1x8
62kg 3x10
15 sec rest
1x6
15sec rest
1x4

Preacher dumbbell curl
12.5kg 3x8
12.5kg 1x5
(Last set max motor activation set)

[Rus9]

Weigh in day tomorrow got a nagging doubt in my head that I might not quite hit my target for some reason.
I haven’t strayed whatsoever from the diet but I just been feeling a bit bloated the last few days and wondering if it will have an effect. Need to re check my fiber intake I think.

Today’s workout

Split squat
Bw 1x10
20kg 1x10

40kg 3x9
30kg 1x8
20kg 1x10

Lying dumbbell floor Flyes
12.5kg 1x10
15kg 1x5

22.5kg 3x8
Rest 15 secs
22.5kg 1x4
Rest 15 secs
22.5kg 1x4

Shoulder standing barbell press
10kg 1x15
20kg 1x12
30kg 2x5

51kg 3x5
15sec rest
51kg 1x2
15 sec rest
51kg 1x2

Close grip bench
40kg 1x8

64kg 3x6
Rest 15secs
1x3
Rest 15 secs
1x3

[Rus9]

Came in half a lb under what I needed to be so all good.

Got this done at half 6 this morning and will crack 40 mins cardio later.. today is a relatively easier day on the old body


Kneeling glute/Ham raise
3x12

One arm row
22.5kg 3x12
17.5kg 1x12
15kg 1x12

Narrow grip seated row
40kg 1x10
63kg 3x9
60kg 1x5
(Last set max motor activation)

Dumbbell hammer curls
17.5kg 3x8
15kg 1x8
12.5kg 1x10

[Rus9]

Again forgot to put up Tuesdays workout.

Squat
Bw 1x5
20kg 1x5
40kg 1x5
60kg 1x3
80kg 1x3
100kg 3x8
(1 max motor activation set)

Decline press up
Bw 1x8
Bw 1x5
+
25kg 3x9
20kg 1x8
10kg 1x8

Dumbbell front raises/incl bench
8kg 3x8
8kg 1x6
(Last set max motor activation set)

Tricep dips
+
17.5kg 8,8,8,
8kg 1x6
Bw 1x5

[Rus9]

Forgot to post again yesterday. My back felt a little rough yesterday so dropped the deadlifts and just did a few abs at the end which I never do.

Pull ups
9,9,9
Rest 15secs
1x3
Rest 15 secs
1x2

Bent over laterals
12.5kg 3x8
10kg 1x6
8kg 1x8

Bicep curls z bar +37kg
3x5
15 sec rest
1x3
15 sec rest
1x2

Abs

[Rus9]

Todays workout which I followed up with 40 mins cardio. Squats felt good tonight legs felt a bit fresher than normal.

Squat
Bw 1x5
20kg 1x5
40kg 1x5
60kg 1x5
80kg 1x3

115kg 3x6
Rest 15 secs
115kg 1x3
Rest 15secs
115kg 1x3


Bench press
10kg 2x15
20kg 1x12
40kg 1x5
70kg 1x3

82kg 3x6
Rest 15 secs
87kg 1x2
Rest 15secs
87kg 1x2

Dumbbell Lateral Raises
Single arm raise 10kg 9,9,9
8kg 1x12

(After last set drop weight & both arms)

Lying Dumbbell Triceps Extension
12.5kg 3x6
10kg 1x6
8kg 1x8

(Last set of 5 max motor activation set)

[Rus9]

Hamstring lying dumbbell curls
10kg 3x12

22.5kg 3x6
17.5kg 1x8
15kg 1x10

Dumbbell pullover
10kg 2x12
22.5kg 3x12
22.5kg 1x5
(Last set max motor activation set)

Chest supported row wide grip
40kg 1x8
62kg 3x11
15 sec rest
1x5
15sec rest
1x5

Preacher dumbbell curl
12.5kg 3x9
12.5kg 1x5
(Last set max motor activation set)

[Rus9]

Today’s workout, no cardio this weekend and got my weigh in tomorrow morning.

Split squat
Bw 1x10
20kg 1x5

40kg 3x9
30kg 1x9
20kg 1x10

Lying dumbbell floor Flyes
12.5kg 1x10
15kg 1x5

22.5kg 3x9
Rest 15 secs
22.5kg 1x5
Rest 15 secs
22.5kg 1x4

Shoulder standing barbell press
10kg 1x15
20kg 1x12
30kg 2x5

52kg 3x5
15sec rest
52kg 1x2
15 sec rest
52kg 1x2

Close grip bench
40kg 1x8

64kg 3x7
Rest 15secs
1x4
Rest 15 secs
1x3

[Rus9]

Completed this workout at 6.30am to get it out the way because I had a busy day ahead. Will be doing 40 mins cardio shortly


Kneeling glute/Ham raise
3x12

Chins
+15kg 3x6
+6kg 1x4
Bw 1x4

Narrow grip seated row
40kg 1x8
63kg 3x10
60kg 1x5
(Last set max motor activation)

Dumbbell hammer curls
17.5kg 3x8
15kg 1x8
12.5kg 1x10

[Rus9]

Today’s workout done and dusted looking forward to tomorrow my one day a week I don’t lift weights. No cardio today but will do some tomorrow morning.

Squat
Bw 1x5
20kg 1x5
40kg 1x5
60kg 1x3
80kg 1x3
105kg 3x5
(1 max motor activation set)

Decline press up
Bw 1x8
Bw 1x5
+
25kg 3x10
20kg 1x8
10kg 1x8

Dumbbell front raises/incl bench
8kg 3x9
6kg 1x6
(Last set max motor activation set)

Tricep dips
+
17.5kg 3x9
8kg 1x6
Bw 1x5

[Rus9]

Just 45 minutes cardio yesterday on my day off.
Must admit I look forward to that day off from the weight training.

[Rus9]

Yesterdays workout I forgot to put up. Back on the deadlifts but lightened the weight. With the rep range and double rest pause set it still felt tough.


Deadlift
30kg 1x10
50kg 2x5
75kg 3x8
Rest 15 secs
1x4
Rest 15 secs
1x 4


Pull ups
8,8,7
Rest 15secs
1x2
Rest 15 secs
1x2

Bent over laterals
12.5kg 3x9
10kg 1x6
8kg 1x8

Bicep curls z bar +37kg
6,5,4
15 sec rest
1x2
15 sec rest
1x2

[Rus9]

Yesterdays workout which was followed by 40 mins cardio.

Squat
Bw 1x5
20kg 1x5
40kg 1x5
60kg 1x5
80kg 1x3

115kg 3x7
Rest 15 secs
115kg 1x4
Rest 15secs
115kg 1x3


Bench press
10kg 2x15
20kg 1x12
40kg 1x5
70kg 1x3

82kg 3x7
Rest 15 secs
87kg 1x
Rest 15secs
87kg 1x

Dumbbell Lateral Raises
Single arm raise 10kg 10,10,10,
8kg 1x12

(After last set drop weight & both arms)

Lying Dumbbell Triceps Extension
12.5kg 7,7,7
10kg 1x6
8kg 1x8

(Last set of 5 max motor activation set)

[Rus9]

This was actually Sundays workout which I forgot to put up. I also did 40 mins cardio.
I changed and did a basic full body workout because felt like I was struggling a little bit with fatigue. Doing this full body meant I could have yesterday off.


Bench
10kg 2x15
20kg 1x12
40kg 1x5
60kg 1x3
76kg 12,10,7

Chin ups
+15kg 3x6


Squats
Bw 1x5
20kg 1x5
40kg 1x3
60kg 1x3
80kg 1x1
115kg 3x8

Shoulder press
10kg 1x12
20kg 1x8
46kg 9,9,7

[Rus9]

Again forgot to update yesterdays workout. Didn’t do any cardio yesterday.

Decline press up
Bw 1x10
Bw 1x5
25kg 3x11
20kg 1x3
10kg 1x8


Pull ups
+6kg 3x6

Squats
Bw 1x5
20kg 1x5
40kg 1x3
60kg 1x3
80kg 1x1
115kg 3x9

Dumbbell Lateral Raises
Single arm raise
10kg 3x10
8kg 1x12
(After last set drop weight & both arms)

[Rus9]

Yesterday just 40 mins cardio. Today this weights session followed by 40 mins cardio.

Bench
10kg 2x12
20kg 1x12
40kg 1x7
60kg 1x3
87kg 5,5,4
Rest 15 sec
1x 1
Rest 15 secs
1x 1

Narrow grip seated row
40kg 1x8
63kg 3x11
60kg 1x5
(Last set max motor activation)

Step ups + 40kg
3x12

Db shoulder press 20kg
8,8,8

[Rus9]

Completed 3 full body workouts this week so just finished the week with a few bits. Also did 40 mins cardio this morning.

Db Flyes
12.5kg 1x10
22.5kg 3x12


Barbell Shrugs
50kg 3x15


Lying Db tricep extension
10kg 3x12
8kg 1x5
(Last set max motor activation)


Db Bicep curls
3x12

Abs

[Rus9]

Was at it nice and early this morning. Will do 40 mins cardio tonight too.

Bench
10kg 2x15
20kg 1x12
40kg 1x7
60kg 1x3
78kg 3x8

Decline press up (Weighted)
25kg 10,9,8


Db Incline Flyes
12.5kg 1x12
20kg 3x8

Narrow grip bench 65kg
3x8


Tri dips (bodyweight)
3x12

[Rus9]

Everything all done early this morning. Weight training at 6am and cardio at 10am.

Chins (Weighted)
+15kg 3x6

1 arm db row 22.5kg
3x12

Wide grip seated row
60kg 3x8

Bi curls z bar +21kg
3x12

Db Hammer curls 12.5kg
3x12

[Rus9]

Went away for the weekend which I couldn’t get out of. Really let my diet go while I was away and thoroughly over indulged. Feel a little disappointed with myself, I knew I’d have to have a few treats but I went over the top with alcohol and food.
I’ve put it behind me now back on my diet plan today and done two 40 min cardio sessions and this weights session early morning.

Bench
10kg 2x15
20kg 1x12
40kg 1x7
60kg 1x3
72kg 12,10, 7
Rest 15secs
1x2
Rest 15 secs
1x2

Decline press up (Weighted)
25kg 7,7,6

Db Incline Flyes
12.5kg 1x12
17.5kg 3x12

Narrow grip bench 68kg
3x5

[Rus9]

Yesterdays workout which was accompanied by 40 mins cardio

Pull ups +6kg
(6,6,5) 6,6,6
Rest 15 secs
1x2
Rest 15 secs
1x2

1 arm bb row 30kg
3x8

Narrow grip seated row
20kg 1x12
40kg 1x10
50kg 1x8
60kg 3x8

Bi curls z bar +22kg
3x12
Rest 15 secs
1x6
Rest 15 secs
1x6

One set bw chins to failure

[Rus9]

Both today’s workouts done today by 3pm. 40 mins cardio this morning and my weights session just completed.

Shoulder press
10kg 2x12
20kg 1x8
30kg 1x5
47kg 8,7,5
Rest 15 sec
1x2
Rest 15 sec
1x2


Db Lat raises
10kg 10,10,

Superset
50kg bb Shrugs 3x15
10kg Front raises (going overhead) 3x 15

Squats
20kg 1x5
40kg 1x5
70kg 1x3
115kg 3x9

Calf raises
80kg 3x15

[Rus9]

Yesterdays workout which was followed by 40 mins cardio. Really noticing a drop in what I can lift but I am nearly 2 stone down in weight from my heaviest so I guess it’s to be expected. Just hard to take lol.

Bench
10kg 2x15
30kg 1x12
40kg 1x7
60kg 1x3
80kg 3x5
Rest 15secs
1x1
Rest 15 secs
1x1

Decline press up (Weighted)
25kg 8,7,7

Db Flyes
12.5kg 1x12
20kg 6,6,6
12.5kg 1x12

Lying db tricep extension
15kg 3x5 (one arm at a time)
8kg 3x8
6kg 1x10

[Rus9]

Yesterdays workout. Am feeling particularly drained at the moment think it’s a combination of the calorie deficit, training & a lack of sleep at the moment because work is so busy. 2 of the last 3 nights I’ve only had 3.5 hours sleep.
I lightened the load for most of this and did 5 sets with maximum minute rest periods. Think the deads were a bit too light but could really feel my hamstrings this morning more so than when I go heavy.

Deadlifts
30kg 2x10
50kg 5x12

Chins
12,12,12,9,7

BOR
20kg 1x12
30kg 1x12
40kg 5x12

Bi curls z bar +18kg
5x12

[Rus9]

Today’s workout which I followed up with 25 mins of high intensity training.

Shoulder press
10kg 2x12
20kg 1x10
40kg 12,12,8,7,7

Squats
20kg 1x3
40kg 1x3
60kg 1x3
90kg 4x15

Lat raises
8kg 5x12

Calf raises
60kg 3x20

Front raises (going right overhead)
10kg plate 5x15

[Rus9]

No weights today but did a good 50 mins cardio and felt good. I’ve hit a weight now that in the past has always been a sticking point. Although before now I’ve never been so on point with my diet so be interesting to see if it’s a problem now.

Although I think I’ll continue losing weight because I’m so on it I do think there’s a possibility that it might come a little harder but we’ll see.