Facepulls 27kg 4x10 db curls 10 kg dbs 3x10 rear delt machine 45 kg 4x10 rear delt rows 7kg dbs 4x10 30 seconds rest between sets for all. 5km rowing machine
x-trainer 5 mins chins / dips -24kg 3x8 push press 24 kg dbs 4x6 front squats 50 kg 4x6 RDL 60 kg 3x8 / lateral raises 3x10 db curls 14 kg dbs 3x9 / tricep pushdowns 45kg 3x10 Did front squats and they felt good. I will add these in earlier next time. I think my knee twinge came from not wide enough goblets. Added more assist on the chins and dips but went for 3x8.
5 mins x-trainer BB strict press 40 kg 10x3 db rows 30 kg 4x8 / flyes 7 kg dbs 4x12 lateral raises 8 kg 3x10 chins / dips -23 kg 3x8 db curls 14 kg dbs 3x9 Leg injury means no legs for maybe a month! Will have to do 3 uppers for a while (more fun than 3 lowers...) Order was a bit screwed up as couldn't get on chin machine for a while
facepulls 5x10 27kg leg raises 2x15 db curls 10 kg dbs 3x10 rear delt machine 5x10 45 kg rear delt rows 8 kg dbs 2x12 x=-trainer 30 mins
Change of plan lol. Leg was ok today! front squats 50 kg 4x6 seated press 22 kg dbs 8x3 / db rows 32 kg db 8x3 RDL 60 kg 3x8 / lateral raises 8 kg 3x10 incline press 20 kg dbs 3x8
Front squats 50 kg 4x6 chins / dips -14 kg 5x5 push press 24 kg dbs 6,6,5 leg curls 41 kg 3x8 chest flye machine 45 kg 3x10 db curls 14 kg dbs 3x9 Push press was crap. Must be as it was a bit later and after squats. No bb for RDL so did leg curls instead.
front squats 52.5kg 4x6 BB OHP 42.5 kg 10x3 leg curls 45kg 4x6 incline press 20 kg dbs 3x8 / db rows 30 kg db 3x8 db curls 14 kg 3x9 / tricep pushdown 50 kg 3x10 Added 2.5g on front squats. I could feel the difference! Added 2.5 kg on OHP. Should have been seated press / db rows but I had the rack. Added 4 kg on leg curls.
Front squats 52.5 4x6 chins / dips -9kg 3x5 Then back went while warming up for RDL. Stopped there. It's OK but felt like it would have been a lot worse to continue.
Front squats 52.5 kg 4x6 OHP turned into push press 45 kg 10x3 leg curls 45 kg 3x8 incline press 20 kg dbs 3x8 / db rows 30 kg db 3x8 curl machine 27kg 3x8 Have been working long hours but will sack that off next week!
chins / dips-14kg 5x5 leg press 80 kg 3x10 BB Push press 50 kg 10x3 RDL 60 kg 3x8 / lateral raises 5 kg dbs 3x10 db curls 14 kg dbs 3x9 Used the diagonal leg press for the first time in ages as it was free. prefer this to the usual one. Will try to stick to bb push press on this routine and db seated press on the other. Push press was good. No change on the rest but good stretch on the RDL. Tonight on bum watch: some fine bums in the gym tonight!
