Tahir's Journal; Targetting 85kg-90kg

Obscene legs session earlier:

LEGS, CALVES, ABS

BB squat - 6 sets @ 12, 5, 5, 5, 8, 12 - 100kg, 140kg, 140kg, 140kg, 120kg, 100kg
Smith machine lunges - 4 sets @ 8, 8, 8, 8 - 40kg, 40kg, 40kg, 40kg
Smith machine front squats - 4 sets @ 5, 5, 5, 5 - 40kg, 40kg, 40kg, 40kg
Lying leg curl - 6 sets @ 12, 12, 12, 12, 12, 12 - 68kg, 68kg, 68kg, 68kg, 68kg, 68kg
Seated calf raise - 10 sets @ 6, 6, 6, 6, 6, 6, 6, 6, 6, 6 - 130kg, 130kg, 130kg, 130kg, 130kg, 130kg, 130kg, 130kg, 130kg, 130kg
Hanging leg raise - 3 sets @ 12, 12, 12 - BW, BW, BW
Side bends - 3 sets @ 15, 15, 15 - 25kg, 25kg, 25kg
Weighted crunches - 4 sets @ 12, 12, 12, 12 - 25kg, 25kg, 25kg, 25kg

Shoulders tomorrow.
 
Shoulders today and at time of typing I am being murdered by pizza cravings. Feel shit if I give in, feel shit if I don't reward myself. What a life.

SHOULDERS

Seated DB press - 10 sets @ 5, 5, 5, 5, 6, 6, 6, 8, 8, 8 - 40kg, 40kg, 40kg, 40kg, 37.5kg, 37.5kg, 37.5kg, 35kg, 35kg, 35kg
Bent over DB raise - 4 sets @ 12, 12, 12, 12 - 25kg, 25kg, 25kg, 25kg
Seated DB front raise - 4 sets @ 12, 12, 12, 12 - 15kg, 15kg, 15kg, 15kg
Seated DB side raise - 6 sets @ 12, 12, 12, 12, 12, 12 - 15kg, 15kg, 15kg, 15kg, 15kg, 15kg
Seated DB machine raise - 4 sets @ 8, 8, 8, 8 - 50kg, 50kg, 50kg, 50kg
Reverse pec deck - 4 sets @ 12, 12, 12, 12 - 50kg, 50kg, 50kg, 50kg
BB shrugs - 6 sets @ 12, 12, 12, 12, 12, 12 - 140kg, 140kg, 140kg, 140kg, 140kg, 140kg
BB upright row - 6 sets @ 8, 8, 8, 8, 8, 8 - 60kg, 60kg, 60kg, 60kg, 60kg, 60kg
 
Did back and biceps on Friday and Chest yesterday.

BACK AND BICEPS

BB deadlift - 4 sets @ 8, 5, 3, 8 - 140kg, 160kg, 180kg, 140kg
Bent over row - 6 sets @ 12, 12, 12, 12, 12, 12 - 100kg, 100kg, 100kg, 100kg, 100kg, 100kg
T-bar row (old school) - 6 sets @ 12, 12, 12, 12, 12, 12 - 100kg, 100kg, 100kg, 100kg, 100kg, 100kg
Seated cable row - 4 sets @ 8, 8, 10, 12 - 140kg, 140kg, 130kg, 120kg
Reverse grip pulldown - 4 sets @ 10, 10, 10, 10 - 70kg, 70kg, 70kg, 70kg
Hammer strength low row - 4 sets @ 8, 8, 8, 8 - 100kg, 100kg, 100kg, 100kg
BB bicep curls - 4 sets @ 12, 12, 12, 12 - 30kg, 30kg, 30kg, 30kg
Hammer plate curls - 4 sets @ 20, 20, 20, 20 - 5kg, 5kg, 5kg, 5kg
DB hammer curls - 4 sets @ 10, 10, 10, 10 - 22.5kg, 22.5kg, 22.5kg, 22.5kg
DB preacher curls - 4 sets @ 12, 12, 12, 12 - 15kg, 15kg, 15kg, 15kg

CHEST AND TRICEPS

Incline DB press - 10 sets @ 6, 6, 6, 8, 8, 8, 10, 10, 12, 12 - 50kg, 50kg, 50kg, 45kg, 45kg, 45kg, 40kg, 40kg, 35kg, 35kg
Incline DB flyes - 6 sets @ 6, 6, 6, 10, 10, 10 - 27.5kg, 27.5kg, 27.5kg, 22.5kg, 22.5kg, 22.5kg
Decline machine press - 4 sets @ 10, 10, 10, 10 - 70kg, 70kg, 70kg, 70kg
Pec deck - 4 sets @ 12, 12, 12, 12 - 70kg, 70kg, 70kg, 70kg
Cable crossover - 4 sets @ 12, 12, 12, 12 - 25kg, 25kg, 25kg, 25kg
Weighted dips - 4 sets @ 6, 6, 6, 15 - BW + 20kg, BW + 20kg, BW + 20kg, BW only
DB kickbacks - 2 sets @ 15, 15 - 10kg, 10kg
Overhead lateral head tricep extension - 2 sets @ 15, 15 - 10kg, 10kg
Decline close grip press - 4 sets @ 10, 10, 10, 10 - 50kg, 50kg, 50kg, 50kg

Chest is sore as a whore today, loving it. Daily carbs are normally 100g but have benefitted from going up to 400g on Friday and about 200g yesterday. Today I'll be back to my 100g all the way through to the Friday again.

Monday workout will be legs.
 
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