Push
as im repping 20+ for the heaviest DBs in the gym (due to them being light not me being some beast) I am putting flat bench first for a bit...im not good at it and if shoulder gets too much ill go back to DB incline first)
Flat Bench ...few warm ups then 120kg 1x10, 130kg 1x10, 135kg 1x9 (PB)
DB incline press .. 54kg 1x13, 54kg 1x12, 54kg 1x10
DB slight incline fly 26kg 1x15, 26kg 1x15, 26kg 1x13 (new weight PB)
Tricep Extension with DB 46kg 1x12, 50kg 1x12, 54kg 1x12
Seated Lat Raise 16kg 1x15, 17kg 1x12, 17kg 1x10
Facing Shoulder press 34kg 1x15, 34kg 1x13
Tricep Pushdown 68 1x12, 68 1x12, 78 1x10
lovely......
Tuesday... Pull.........felt bit tired going in as 4 days on the trot (usually have Saturday off).....
trained with local guy - so half my height and double my width....hahaha
Rack Pulls 120kg 1x10, 170kg 1x10, 220kg 1x10, 280kg 1x8, 235kg 1x15 (extra reps!)
Bent Over Deadstop Row 120kg 1x10, 125kg 1x10, 130kg 1x8 (PB)
Pull Ups 9,8, 6 hahaha - haven't done for a while..
Seated Cable Row with U bar...... 127 1x12, 1x11, 1x10
Incline DB Curl 18kg 1x10 , 20kg 1x10, 1x9
Calf press 40kg 1x12, 42.5kg 1x10, 45kg 1x10
...weight is staying very steady at 113.7kg ...same for last 3/4 days..... so keeping things the same..... overall steps per day up a little anyway......so just happy to consolidate here for a bit....