Legs Lots of volume tonight, changing things up: Bike 10mins Usual stretches toe touches etc. Leg Extensions - 25 x 15 x 4 then 60 8, 70 8, 75 8, 75 8 Squats - Bar 15, 60 x 15 x 2 then 80 8, 100 5, 100 5 Hack Squat - BW 8, 40 8, 50 8 Leg Press - 50 15, 80 15, 100 15, 120 12, 140 12 Lying Leg Curls - 20 x 10 x 3 Stiff Leg Deads - 40 12, 60 12, 60 11 Lighter than I should of on some things, bit random with weights - more structure next time.
Chest & Tri's Incline Smith Press - BAR 15, 60 X 15 X 3 then 100 8,8,8 Seated Machine Press (Plate KG a side) - 25 10, 35 10, 40 9 Incline Flye - 17.5's 10, 25's 10, 27.5's 9, 27.5's 9 EZ Skulls (Plate KG a side) - BAR 15, 5 15, 10 15 then 12.5 8, 15 8, 15 8 V Cable Pushdown - S6 12, S9 12, S12 9 Hanging Leg Raises - BW 12, 12, 8 Cable Crunches - 50 12, 65 12, 16
Back & Bi's Lat Pull Down - 47.5 15, 15, 77 8, 87 8, 87 7 T Bar Row - 25 8, 40 8, 50 8 Love the movement but god do I hate using it, always feel like I'm guna go over the top of it so don't like to put to much weight on. Seated Row - 87 8, 127 8, 8 Rack Pulls - 60 8, 100 8, 140 4, 160 3 Standing DB Curls - 20's 8, 25's 8, 7 drop to 15's 7 Hammer Curls - 17.5's 10, 20's 10, 10 EZ Bar Close Grip Seated 10kg a side x 2 sets of 10.... ran outta time.
How come you're starting so light on the exercises when you're deep into your workout mate? Eg in your last back workout you did 60*8 then 100 then 140 then 160. By that time you should be warm enough from pulldowns, t-bars and seated rows. I would just for the rackpulls do a set with 100kg for 3 reps then go straight to few working sets
Yeah it's a fair point mate, I just like to do a light set on a new exercise before getting into it. It's a mindset more than anything, but your right like it's not really necessary.
if it was just unnecessary then no big deal but I reckon you're actually doing yourself a disservice by doing so many reps at such low weights - by the time the work sets come you're knackered...less is more...work smarter not harder
Shoulders & Calfs Standing BB Shoulder Press - BAR 15, 40 13, 10, 9 then 50 4, 5, 4 Weak as with these, going to persevere though. Very different to usual military press. Side Lat Raises - 7's 8, 10's 8, 15's 8, 17.5's 8 Front Raises - 10's 12, 15's 12, 17.5's 12 BB Shrugs - 60 20, 80 16, 100 12, 100 8 Face Pulls - 7.5 12, 12.5 12, 15 12, 12 Leg Press Calf Raises - 90 x 15 x 4, 120 15, 130 15, 15 Seated Calf Raises (kg a side) - 22.5 12, 12, 15
Trained legs yesterday, squats were decent but I had fuck all energy just felt knackered so was written off shortly after and missed most of everything. Banged loads of food in today and was pretty pumped for Chest & Tri's: Incline Smith - BAR 15, 60 X 15 X 2, 100 8, 120 5, 120 5, 120 3 Happy with that, good improvement on last session but did drop warm up sets down. Seated machine press (kg plates a side) - 25 12, 40 12, 50 9 Incline Flyes - 20's 12, 27.5's 10, 10, 10 EZ Skulls (kg plates a side) - 10 x 15 x 2, 15 7, 15 7 V Bar Pushdown - s9 12, 12 Decent session.
Pull Lat Pull Down - 47 15, 67 12, 87 7, 87 6, 87 6 drop to 67 4 Rack Pulls - 100 3, 140 3, 160 3, 180 3 Seated Close Grip Row - 87 8, 127 8, 10, 12 Standing DB Curls - 25s 10, 20s 10, 8 Hammers DB Curls - 20s 10, 10, 8 EZ Curl Close Grip Seated - BAR8, 10's 7, 7
Shoulders & Calfs DB Military Press - 15's 6 20's 3 25's 3 30's 1 35's 1 40's 10, 35's 10, 30's 10 Happy with that, last reps were a grind with 35's & 30's. Good to get 40's up, haven't touched them in a while. 42.5's heaviest lifted on here so 45's getting done. Hammer Grip Machine Press Drop Set - 55 7, 40 6, 30 4 Side Lat Raises - 10's 12, 15's 12, 17.'s 12 drop to 10's 7 Face Pulls - 12.5 12, 15 12, 15 12 BB Shrugs - 60 20, 100 16, 120 8, 8, 6 ~ Didn't have wraps. Leg Press Calf Raises - 90 15, 20, 16, 16 then 130 15, 140 15, 140 20 quicker Seated Calf Raises (plate a side) 15 20, 20 20, 20 15
Chest & Tris yday Flat BB - BAR 12, 60 6, 100 6, 120 6, 130 3 AMR - 100 10 Seated Incline Smith (Plate kg a side) - 20 12, 30 10, 40 9, 40 7 Incline Flyes DB - 17.5's 12, 25's 12, 27.5's 12 Extension OH Stretches - 17.5 12, 12 EZ Skulls (Plate kg a side) - 10 15, 15 10, 9, 6 drop 10 7 V Bar Cable Pushdown - 55 12, 65 10, 10
Back & Bi's tonight Lat Pull Down - 47 12, 67 12, 87 6,6, 77 8 Rack Pulls - 100 6, 140 3,3, 180 2, 180 3 BB BOR - 60 12, 80 12, 100 10 drop 80 10, drop 60 6 Vert Rows Singles - 60 10, 75 10, 80 10, 90 10 Standing DB Curls - 17.5's 12, 25's 7, 20's 10, 20's 10 Hammer Curls - 17.5's 8, 20's 7, 17.5's 8 EZ Curls Close Grip Preacher (plate kg a side) - 10 10, 12.5 6
Legs Extensions to warm up 30, 45, 60 x 15 Squat - 60 12, 100 8, 110 4, 5, 4 Hack Squat - BW12, 40 12, 60 8, 8 Extensions - 60 10, 10 12 Lying leg curls - 10 12, 20 10, 10, 10 Stiff Leg Deads - 25 a side 10, 10
Shoulders & Calf's DB Military Press - 20s - 6 25s - 3 30s - 3 35s - 1 40s - 3 42.5s 10, 7 + 1 supported, 35s 5 PB on the 42.5s, wanted to go 45s but one of them has been broke and 47.5s are a bit of a jump. Hammer Grip Machine Drop - 55 10, 40 6, 30 8 Side Raises - 17.5s 12, 12, 12 Face Pulls - S3 12, S4 12, S5 12 Leg Press Calf Raises - 90 20, 20, 20 then 140 16, 140 16 Standing Calf Raises - 20 a side x 16 Seated Calf Raises - 25 a side 12, 20 a side 14, 16
Not updated in a while, training's been pretty standard but only managed a few sessions these last few weeks. Was in for legs last night and a decent session tonight for shoulders; DB Military Press - 20s 6 25s 3 30s 1 35s 1 42.5s 10 - PB 47.5s 4 - Big PB.... Chuffed with that Dropped to 30s for 10 Hammer Grip Machine Side Lats Face Pulls BB Shrugs Ran outta time for calfs but good couple of sessions this week, feeling it again.
