Me 1 Pizza 0

seated press 20 kg dbs 8x3 / db rows 28 kg db 8x3
incline db press 18 kg dbs 6x6
deadlift 70 kg 5x3
front squats 40 kg 8,7
low incline flyes 8 kg dbs 3x10
db curls 10 kg dbs 3x10
 
Band pull aparts 5x10
Face pulls 5x10
Rear delt fly machine 5x10
Trap bar shrugs 55kg 4x10 (with 2-3 sec hold)
Back ext 3x8
Russion twists 5x10
Ab cross crunch 3x15
Hanging knee raises 3x12

5km rowing machine
20 mins x-trainer

jumping jacks 6x20
 
Machine flyes while waiting for chin / dips: 3x15

chins / dips -18kg 8x3
Front squats 52.5 kg 5x3
Push press 20 kg dbs 8,8,6
RDL 55 kg 3x8 / lateral raises 5 kg dbs 5x15
cable curl dropset
tricep pushdown dropset

Upped reps on push press but didn't get all reps. Next time.
Upped reps on RDL and upped weight on lateral raises.
Did arms dropsets at the end.
 
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Band pull aparts 5x10
Facepulls 5x10
Rear delt machine 5x10
db curls 10 kg dbs 3x10
Trap bar shrugs 4x10 55kg
back ext 4x6
Russian twist 2x15, 1x10
crossover crunch 3x15

rowing machine 5km
x-trainer 20 mins
jumping jacks 7x20
 
10 mins treadmill

Snatch grip deadlifts 72.5 kg
seated press 20 kg dbs 6x4 / db rows 28 kg 6x4
machine flyes 3x12
Incline press 18 kg dbs 4x6
Goblet squats 24 kg db 3x8
tricep pushdowns 3x8

Added 2.5 kg in deads and went from 8x3 to 6x4 on shoulder press / rows.
 
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band pull aparts 5x10
face pulls 5x10
rear delt machine 5x10
shrugs 20 kg dbs 4x10
back ext 3x8
hanging knee raises 3x12
russion twists 5x10
crossover crunches 20,15,15
db curls 3x12

5km rowing machine

jumping jacks 7x20
 
Machine flyes 3x12
Chins / dips -14kg 8x3
Front squats 55kg
Push press 22 kg dbs 4x6
RDL 55 kg 3x8 / db upright row to high pull 8 kg dbs 5x12
Tricep pushdowns 3 sets. Last set was drop set

Reduced the chins/dips assist by 4 kg. Ive started doing machine flyes before chest as really feel the dips or incline press in the chest after the flyes. Prefer machine flyes to db.
Went up to 22 kg dbs for push press but needed extra 30 secs rest
Usually I superset lateral raises with RDL but tried another exercise. Think I will alternate as really like the lateral raises.
Tried V bar and cable pushdowns. Only got my stane right on third set as I could feel it in the lats. Will stick to the cable as really feel that in the triceps.

Good session.
 
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Band pull aparts 5x10
Facepulls 5x10
Rear delt machine 5x10 (Added weight)
Bact ext 5x10
Curls 2x10 + 2 drop sets
Trap bar shrugs 55 kg 3x10
Hanging knee raises 5x10 (extra reps)
Russian twists 5x10
Crossover crunches 20,20,15

Rowing machine 5km
X-trainer 20 mins

Jumping jacks 8x20 (extra set)

30 seconds rest between everything except shrugs and curls.
 
Deadlifts 75 kg 5x3
Standing db press 20 kg 5x5 / db rows 28 kg 5x5
45 incline press 18 kg dbs 8,8,7
High pull 10 kg dbs 4x12 / goblet squats 24 kg 3x8
Tricep pushdowns 4x8

Added 2.5 kg on deadlifts. Will add again next time.
Went to 5x5 on shoulders and rows, up from 6x4.
The high pulls are with no momentum. Can really feel them in my side delts.
 
Band pull aparts 5x10
Face pulls 5x10
Rear delt machine 5x10
db curls 14 kg 3x8
db curls 10 kg dbs 2x12
Back Ext 3x8
Trap bar shrugs 55 kg 3x10
Crossover crunches 3x20
Hanging knee raises 5x10

Rowing machine 5km

PB on the crossover crunches. These are pretty brutal on my abs.

I just checked on google and my medial tricep has really bad DOMS today from the tricep pushdowns (just started doing them).​
 
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Front squats 57.5 kg 5x3
Chins dips: -9 kg 3x3, -14kg 5x3
Push press 22 kg dbs 8,8,7.75*
Lateral raises 5 kg dbs 4x15 / RDL 20 kg dbs 3x8 / shrugs 20 kg dbs 3x10
Tricep pushdowns 4x12

Added 2.5 kg on front squats
Chin / dips superset were better than last time for 3 sets
Push press last rep was not quite there. Went up from 4x6 last time
Lower back is playing up so did not do BB RDL. Will stop doing shrugs on cardio days, so did this tri-set
Changed to V-bar for tricep pushdowns from cable and liked them a lot.
 
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Shit session. Lower back playing up and I reckon it was from the Russiun Twists but I have stopped doing them.

Deads: Tried conventional and sumo but lower back said no.

Leg press@ 4x10 80 kg
Standing press 20 kg dbs 6,3x5 / db rows 4x6 28 kg dbs
Incline press 18 kg dbs 3x8
DB high pull 10 kg dbs 2x10
Leg curls 36 kg 5x5
db curls 3x8 / tricep pushdowns 3x10
 
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john_newman said:
what drugs are you after?
Click to expand...
tenor (38).gif
 
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