sean162
Full Member
Ok so upper after probably the hardest days grafting ive done this side of christmas.
Legs were in peices and had to deliver 1.2 of kitchen to a 4th floor flat by stairs this afternoon. 8 flights up 8 down. Probably 60 trips in total. Back to the session
Flat bench
Working sets
140 x 4
160 x 4
180x 3 + 1 assisted. Defo had a dodgey spotter last week. This week felt like real 180 lol
Little vid .
[video=youtube_share;edqBbzeYDeQ]
160 x 4
150 x 5
pronated grip chins
Bw to failure x 5
Roughly 12
9
8
7
7
5
dips chest emphasis/ supersetted with paused DB rows
Bw+ 20 kg . Farr to light
Bw + 40 kg x 8 too light
Had no dip belt or no more chains so just slowed reps and paused stretch on final 2 sets
8 . 12 up on last week massively
Db rows
50 kg x8
60 kg x 8 x 3 up on last week
rear delt flies
15 kg x 12
17.5 kg x 12 pretty sure PB
17.5kg x 10 into triple drop set 8 , 6 ,6
rope pushdowns
5 x 10 15 secs between sets
Up1 plate on last week
Post w cereal and off home!
Wasnt over moon with not matching bench but few contributing factors/ excuses . Haha . I think im heading in right direction. Leg sesh drained me yday woke up very dry and lean . And been fairly flat today. Routine is defo testing the limits. Already wanting more carbs
Legs were in peices and had to deliver 1.2 of kitchen to a 4th floor flat by stairs this afternoon. 8 flights up 8 down. Probably 60 trips in total. Back to the session
Flat bench
Working sets
140 x 4
160 x 4
180x 3 + 1 assisted. Defo had a dodgey spotter last week. This week felt like real 180 lol
Little vid .
[video=youtube_share;edqBbzeYDeQ]
150 x 5
pronated grip chins
Bw to failure x 5
Roughly 12
9
8
7
7
5
dips chest emphasis/ supersetted with paused DB rows
Bw+ 20 kg . Farr to light
Bw + 40 kg x 8 too light
Had no dip belt or no more chains so just slowed reps and paused stretch on final 2 sets
8 . 12 up on last week massively
Db rows
50 kg x8
60 kg x 8 x 3 up on last week
rear delt flies
15 kg x 12
17.5 kg x 12 pretty sure PB
17.5kg x 10 into triple drop set 8 , 6 ,6
rope pushdowns
5 x 10 15 secs between sets
Up1 plate on last week
Post w cereal and off home!
Wasnt over moon with not matching bench but few contributing factors/ excuses . Haha . I think im heading in right direction. Leg sesh drained me yday woke up very dry and lean . And been fairly flat today. Routine is defo testing the limits. Already wanting more carbs