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  1. #211
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    Done this at 6am this morning and will do 40 mins cardio later.

    Bench
    20kg 2x12
    40 kg 1x5
    50kg 1x3
    70kg 8,8,8,7,6


    Incline db chest press
    22.5kg 5x10

    Db Flyes
    12.5kg 1x12
    17.5kg 5x12


    Standing db overhead extension
    12.5kg 5x12
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  2. #212
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    Yesterdays workout which was in the afternoon. Cardio completed in the morning

    Deadlifts
    30kg 2x10
    66kg 5x12

    Pull ups
    7,7,7,7,5

    Dumbbell pullovers
    22.5kg 3x12
    22.5kg 1x5
    (Last set max motor activation set)

    Bi curls z bar +19kg
    5x12
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  3. #213
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    Yesterdays workout afterwards I snuck in 40 mins of cardio as I did today

    Shoulder press
    10kg 2x12
    20kg 1x10
    42kg 10,10,10,7,6

    Squats
    40kg 2x3
    60kg 1x3
    80kg 3x20

    Lat raises
    8kg 5x13

    Calf raises
    65kg 3x20

    Front raises (going right overhead) 15kg plate 5x10
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  4. #214
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    Annoyingly deleted yesterdays chest & tricep workout before I could put on here but did do my weights session still.
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  5. #215
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    Missed a few updates but here was yesterdays workout. Also done 40 mins cardio in the morning. Getting depressingly weaker as I get lighter lol

    Bench
    20kg 2x10
    40kg 2x5
    60kg 1x2
    70kg 8,8,8,8,8,

    Decline press up
    +20kg 5x8

    Db Flyes
    17.5kg 12,12,12,12,12


    Dips 8,8,8
    (Superset)
    Press ups 8,8,8
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  6. #216
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    Todays workout will do 40 mins cardio tonight


    Deadlift
    30kg 2x8
    50kg 2x5
    70kg 5x8

    Pull ups
    5x7

    Seated row
    60kg 5x8

    Db curls
    15kg 5x8
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  7. #217
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    Heres Friday’s workout


    Shoulder press
    10kg 2x12
    20kg 1x10
    40kg 5x8

    Squats
    20kg 1x5
    40kg 1x3
    70kg 1x3
    100kg 3x10

    Lat raises
    10kg 3x10
    8kg 1x10
    6kg 1x12

    Bulgarian split squat (bw)
    3x8

    Front raise 10kg
    3x15
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  8. #218
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    Yesterday no weights so I did a bit of EMOM.

    So every minute on the minute I did these in this order

    60kg squats - 6 reps
    Chin ups - 10 reps
    Jumping over a bar - 70

    Done this continuously for 30 mins.

    Wasn’t too stressful but gave me a little workout. If I do this again I’ll make it slightly harder next time
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  9. #219
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    Yesterdays workout

    Bench
    10kg 2x15
    20kg 1x12
    50kg 2x4
    65kg 12,12,12,8,8,

    Incline db chest press
    22.5kg 12,12,12,12,12

    Flyes
    12.5kg 1x12
    20kg 4x5

    Skull crushers
    Zbar + 15kg
    3x12

    Dips & press ups supersets
    3x8
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  10. #220
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    Yesterdays workout which was followed by 40 mins cardio later

    Deadlifts
    30kg 2x8
    50kg 2x3
    72kg 5x8

    Pull ups
    7,7,7,6,5

    Seated row
    60kg 3x9

    Db curls
    15kg 3x9
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  11. #221
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    Workout from 2 days ago...did 40 mins cardio as well

    Shoulder press
    20kg 2x10
    30kg 1x5
    42kg 6,6,6,6,7,

    Squats
    20kg 1x5
    40kg 1x3
    60kg 3x12

    Lat raises
    10kg 3x10
    8kg 1x10
    6kg 1x12

    Db Bulgarian split squat 6kg
    3x8

    Front raise 12.5kg
    3x12
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  12. #222
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    Yesterdays workout, no cardio though.

    Bench
    10kg 2x15
    20kg 1x12
    50kg 2x4
    75kg 4x5

    Incline db chest press
    22.5kg 3x13

    Flyes
    12.5kg 1x12
    20kg 4x6

    Skull crushers
    Zbar + 17kg
    3x12

    Dips & press ups supersets
    3x8
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  13. #223
    Registered User Rus9's Avatar
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    Yesterdays workout which I followed with 40 mins cardio

    Deadlifts
    30kg 2x8
    50kg 2x3
    67kg 3x12

    Chins
    12,12,11

    Seated chest supported row
    55kg 3x12

    Db curls
    15kg 3x9
    12.5kg 1x6
    10kg 1x8
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  14. #224
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    Saturdays workout below which I also done 40 mins cardio...Struggling with workouts at the moment, calories are low, carbs are low and I’m 2 stone down from my where my heaviest weight peaked in November.
    Have to make a decision by the end of this week if I’m going to compete in April so I can get posing lessons sorted. I don’t know what I’m going to do at the moment I’ve worked so hard for this but do I look exceptable to step on a stage? Too small? Too fat? Dunno

    Db shoulders
    10kg 2x12
    20kg 3x8
    15kg drop set 8

    Box squats
    10kg 1x10
    20kg 1x10
    40kg 3x12

    Lat raises
    8kg 3x10 (single arm)
    6kg 1x6 (both arms)
    4kg 1x8 (both arms)

    Lunges holding 10kg db
    3x8

    Db shrugs
    20kg 3x15
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  15. #225
    Registered User Rus9's Avatar
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    Today’s workout and done an hours cardio in total today.

    Bench
    10kg 2x15
    20kg 1x12
    50kg 2x4
    72kg 3x8
    Double rest pause set

    Db incline chest press
    22.5kg 3x12

    Flyes
    12.5kg 1x10
    17.5kg 3x15

    Skull crushers
    Z bar +20kg
    3x8

    Superset dips & press ups
    3x8
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  16. #226
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    Yesterdays workout again completed 30 mins steady cardio as well.

    Pull ups
    8,7,7

    One arm rows
    22.5kg 3x10

    Db pullovers
    17.5kg
    3x12
    1x5
    Last set max motor activatiion

    Z bar curls +20kg
    3x12

    Db hammer curls
    10kg
    3x12
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  17. #227
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    Wednesdays workout which I did some cardio too

    Db shoulders
    10kg 2x12
    20kg 9,9,9
    15kg drop set 6

    Seated Db lat raises
    8kg 12,12,12
    6kg drop set 12

    Db upright rows
    6kg 15,15,15

    Horizontal dips feet elevated
    +10kg 12,12,12
    Bw drop set 8

    Shoulder press on leveraged squat machine
    +10kg 12,12,15
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  18. #228
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    Yesterdays workout...Also did one hour of cardio


    Bench
    10kg 2x15
    20kg 1x12
    50kg 2x4
    66kg 3x12
    Double rest pause set

    Db incline chest press
    22.5kg 3x13

    Flyes
    12.5kg 1x10
    20kg 3x8

    Horizontal dips feet elevated
    +15kg 3x12
    Bw drop set 10

    Superset dips & press ups
    3x8
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  19. #229
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    Completed 30 minutes medium intensity cardio after this

    Seated chest supported row
    20kg 1x10
    40kg 1x10
    60kg 3x8

    One arm rows
    22.5kg 3x11

    Db pullovers
    20kg 4x10

    Z bar curls +20kg
    4x12

    Db hammer curls12.5kg
    3x8
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  20. #230
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    Workout from 2 days ago. Yesterday was rest day...Back still playing up

    Shoulder press on leveraged squat machine
    Bw 1x12
    5kg 1x8
    10kg 1x5
    +20kg 12,12,12,

    Seated Db lat raises
    8kg 3x13
    6kg drop set 9

    Bb Overhead shrugs
    10kg 1x12
    30kg 15,15,15

    Db shoulders
    17.5kg 8,8,7
    12.5kg drop set 8

    French press
    30kg 15,15,15
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  21. #231
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    Yesterdays workout. Did 40 mins cardio too

    Bench
    10kg 2x15
    20kg 1x12
    50kg 2x4
    77kg 4x5

    Db incline chest press
    22.5kg 3x12
    17.5kg drop set 8

    Flyes
    20kg 3x9

    Horizontal dips feet elevated
    +20kg 3x12
    Bw drop set 8

    Superset dips & press ups
    3x8
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  22. #232
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    Seated chest supported row
    20kg 1x10
    40kg 1x10
    60kg 3x9

    Chin ups +10kg
    5,5,5,5
    BW 8

    Db pullovers
    20kg 4x11

    Z bar curls +21kg
    3x12

    Db hammer curls12.5kg
    3x8
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  23. #233
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    Thursdays workout

    Shoulder press on leveraged squat machine
    Bw 1x12
    5kg 1x8
    10kg 1x5
    +25kg 3x8
    +15kg Drop set 10

    Db seared lat raises
    8kg 1x13
    6kg drop set 8

    Db shrugs
    22.5kg 3x15

    Db shoulder press
    17.5kg 3x8
    12.5kg drop set 5

    French press
    40kg 3x15
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  24. #234
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    Todays workout

    Bench
    10kg 2x15
    20kg 1x12
    50kg 2x4
    73kg 3x8
    Double rest pause set

    Db incline chest press
    22.5kg 3x13
    17.5kg drop set

    Flyes
    20kg 3x10
    12.5kg drop set

    Horizontal dips feet elevated
    +25kg 12,12,12
    Bw drop set 8

    Superset dips & press ups
    3x8
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  25. #235
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    Seated chest supported row
    20kg 1x10
    40kg 1x10
    60kg 3x10

    Pull ups
    +6kg 5,5,4,4,
    BW 2

    Db one arm row
    22.5kg 3x12

    Z bar curls +22kg
    3x12
    Double rest pause set

    Db hammer curls12.5kg
    10,10,10
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  26. #236
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    Monday’s workout..Did an hour of cardio too

    Shoulder press on leveraged squat machine
    Bw 1x12
    5kg 1x8
    10kg 1x5
    +25kg 3x9
    +15kg Drop set 12

    Db seated lat raises
    6kg 3x20

    Shrugs
    60kg 3x15

    Db shoulder press
    15kg 3x12

    Skulls
    20kg 3x8
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