Today was legs

seated hamstring curls
few warm ups
45kg x 8
45kg x 7
30kg x 8 really sqeezed the contaction

sldl
90kg x 10
90kg x 10
100kg x 10

wanted to do glute ham raises but couldn’t find something to do them with

squats
60kg x 10
100kg x 6
140kg x 5
150kg x 5

pin leg press
150kg x 10
150kg x 10

calf press
150kg x 8
130kg x 10

felt much better doing hammies first

Shoulder and triceps today

Dumbell press
2 warm ups
32kg x 8
32kg x 6

seated laterals
12kg x10
12kg x 10
12kg x 10
very strict

cable laterals
5kg x 8
5kg x 8

machine press
50kg x 5
50kg x 6 ds 40kg x 3

dips
me + 30kg x 8
me+ 30kg x 6rp 2

overhead dumbell ext
22kg x 10
22kg x 8
22kg x 8

pushdowns
25kg x 10

did some handing leg raises to finish

3 days straight training this week, but no back as hit that Saturday. Off to Bodypower Friday with work.

15 degree incline bench
3 warm ups
80kg x 5
70kg x 3 rp 2
60kg x 5
that 80kg supped my strength for the next sets

incline flys
18kg x 10
18kg x 10
better go up to 20′s as these were all spot on form

flat machine
50kg x 6
40kg x 8
slow negative and explosive positive

ez curls
40kg x 10
45kg x 8
45kg x 8

hammers
20′s x 8
22′s x 8

then did rope crunches and leg raise off a bench superset.

Tomorrow shoulders and triceps and Thursday will be legs.

popped over the the Foundry in Milton today to train with Shaun Nicholls. We went for back today.

Pulldowns few warm up sets to get some blood in

Pullups
3 sets reps went from 10-8

barbell rows
60kg x 12
110kg x 10
120kg x 8
I think those reps are right

rack deads just below my knees
100kg x 6
140kg x 8
180kg x 10
220kg x 4-6 can’t really remember

low cable row
50kg x 10 really sqeezed the contraction
50kg x 8 same form

quality workout, just goes to show how much stronger you can be with a few meals in you.

Shaun is coming in well and he will be better than last year

This was this mornings legs session

Warm up, 40 reps leg ext, 40 reps hamstring curl, 15 reps leg press

Front squats
60kg x 12
90kg x 10
90kg x 8
90kg x 8

legs press
200kg x 15
280kg x 10
280kg x 8

seated hamstring curl
40kg x 10
40kg x 8

sldl
90kg x 8
90kg x 10
really putting the emphasis on feeling the movement in the hams

calf press
120kg x10
120kg x 8

job done, t shirt was soaked after that session, and felt a good leg pump

A right beach workout today. Chest and guns

Decline dumbell press
3 warm ups
40kg x 6
40kg x 5
30kg x 8

incline dumbell flys
18kg x 10
18kg x 8

flat press machine
50kg x 6
45kg x 8

seated dumbell curls
1 warm up set
16kg x 10
16kg x 8
16kg x 7

pushdowns
25kg x 11
30kg x 8
30kg x 8

rope hammers
20kg x 10
25kg x 8
25kg x 8

close grip smith bench slight incline
50kg x 10
50kg x 8
50kg x 8

gym was reasonably busy today which was rubbish at 6.30am!!!!!

Starting to think about doing a mini cut in june july just to try a few things out.

Back at it today

Deads
60kg x 15
100kg x 10
140kg x 5
180kg x 5
180kg x 4 would have got 5 but tried the first rep as a sumo dead and it didn’t work so will have to try them at some other point

Reverse grip lat pulldowns
70kg x 9
70kg x 8
70kg x 7
nice and controlled, love this movement

dumbell rows
50kg x8
50kg x 8

dumbell shoulder press
8kg x 20 warm up
18kg x 5 warm up
28kg x 10
20kg x 7

cable laterals
5kg x 8
5kgx 8 the a couple of rest pause reps

that’s was that, nice pace through the workout and was very warm by the end. My second back workout will be on Saturday will Shaun Nicholls. Try a few different movements, they have a power rack so some rack deads might be fun

Legs today

Legs ext and ham curl to warm up

Hamstring curl
45kg x8
45kg x8
45kg x 7 few partials

Back squats
60kg x 10
60kg x 10
100kg x 5
They were warm ups
150kg x 6
150kg x 5
150kg x 6

pin leg press
150kg x 10
190kg x 8

rdl with dumbells
50kg x 8
50kg x 8

calf press
120kg x 10
150kg x 6 + partials

Good solid workout and managed to get a spotter on the last set of squats Grin

Today’s workout

Incline press
70kg x 5
70kg x 5
70kg x 5
70kg x 3
70kg x 3 ds 60kg x 3 ds 40kg x3

decline flys
18kg x 10
18kg x 8
18kg x8

smiths front press
60kg x 8
60kg x 6

side laterals standing
14kg x 10
14kg x 10
14kg x 10

pushdowns
25kg x 10
25kg x 10

dips
me +30kg x 6
me +30kg x 3 rp 2 rp2

Nice workout. Think the 5×5 will be cropped a bit to 2-3 max sets, all out, Also will probably do
Back and shoulders
chest and gunns
legs

Doing chest first is impacting my shoudler strength