05/09/2021
Day 4 : (Leg Focused)
DL:
70 3 x 8
100 3 x 6
110 2 x 4
Weight Dip:
BW 5 x 8
BSS
BW 3 x 10
DB lat raises
10 3 x 10
Rope Face-pull:
18.75 2 x 15
21.25 2 x 15
Overhead Tricep Extensions
21.25 3 x 15
23.75 2 x 15
02/09/2021
Feeling fatigued as hell on this one, struggled from the get go.
Day 3 : (Back Focused)
Weighted Pull-ups:
BW 5 x 8
Chest supported Row:
28 3 x 10
Machine plate row
30 3 x 10
40 3 x 10
Hammer Curls:
14 3 x 10
BSS
BW 3 x 10
01/09/2021
Day 2 : (Chest Focused)
Bench Press:
60 3 x 10
80 5 x 3
Standing Arnold Press:
16 3 x 10
Chest Supported Rows:
28 3 x 10
Seated Plate Row
25 3 x 10
Tricep Pulldowns:
16.25 2 x 15
18.75 2 x 15
21.25 2 x 15
Lay pull down
54 5 x 5
31/08/2021
Day 1 : (Leg Focused)
Squat:
60 3 x 8
80 3 x 6
100 3 x 4
Incline BB Press:
50 3 x 10
Curls
14 3 x 10
Hanging Leg Raises:
BW 5 x 8
BSS
BW 3 x 10
26/08/2021
Day 5 : (Deltoid Focused)
Overhead Press:
20 3 x 10
30 3 x 8
35 5 x 6
Bench
50 5 x 10
Seated plate row
30 3 x 10
45 3 x 10
DB Lat Raises:
8 3 x 10
BSS
BW 3 x 10
DB Curl:
14 3 x 10
Seated cable row
20 3 x 10
23.5 3 x 10
Been getting grief with the knees so visited the physio today, so basically told me I need to chill with the leg/quad work. Been told I can keep Squats and Deadlifts in my routine but will be swapping out the leg machine work for BSS from here on till physio signs me off.
19/08/2021
Day 4 ...
17/08/2021
Day 3 : (Back Focused)
Weighted Pull-ups:
BW 5 x 8
Machine plate row
40 5 x 10
Leg Press:
80 2 x 15
100 2 x 15
120 3 x 15
Chest supported Row:
26 3 x 10
30 3 x 8
Hammer Curls:
14 3 x 10
16/08/21
Day 2 : (Chest Focused)
Standing Arnold Press:
14 3 x 10
16 3 x 10
Bench Press:
60 3 x 10
80 5 x 3
Chest Supported Rows:
26 3 x 10
30 3 x 10
Tricep Pulldowns:
16.25 2 x 15
18.75 2 x 15
21.25 2 x 15
14/08/2021 - Fasted
Day 1 : (Leg Focused)
Squat:
60 3 x 8
80 3 x 6
100 3 x 4
Incline DB Press:
28 5 x 8
Curls
14 3 x 10
Hanging Leg Raises:
BW 5 x 8
Lying Leg Curl
45 3 x 10
Lat Pulldown:
54 3 x 10
61 3 x 8
12/08/2021
Day 5 : (Deltoid Focused)
Overhead Press:
25 3 x 10
35 5 x 6
Seated plate row
20 3 x 15
30 3 x 10
DB Lat Raises:
10 3 x 10
DB Curl:
14 3 x 10
Seated leg curl
45 3 x 10
Seated cable row
20 3 x 10
23.5 3 x 10
Bench
50 5 x 10
Another meh session.
11/08/2021
Day 4 : (Leg Focused)
DL:
70 3 x 8
100 3 x 4
Leg extension
45 3 x 15
55 3 x 12
Weight Dip:
BW 5 x 8
Rope Face-pull:
18.75 3 x 15
21.21 3 x 15
Overhead Tricep Extensions
21.25 3 x 15
23.75 3 x 10
DB lat raises
10 3 x 8
Woke up early so squeezed a session in, nothing outstanding.
10/08/2021 - Fasted
Day 3 : (Back Focused)
Chest supported Row:
26 3 x 10
30 3 x 8
32 3 x 6
Weighted Pull-ups:
BW 8 8 6 5
Machine plate row
30 2 x 10
40 3 x 10
Leg Press:
50 2 x 15
90 2 x 15
110 3 x 15
Hammer Curls...
Had to do things out of order here due to the gym being weirdly busy, probably could had push more on the bench but didn't feel comfortable after doing shoulder presses first. Deads didn't feel comfortable here at all and had me gassed so bailed. Lame session
08/08/2021 - Fasted
Day 2 ...
06/08/2021
Day 1 : (Leg Focused)
Squat:
60 3 x 5
60 3 x 10
80 3 x 8
Incline DB Press:
24 3 x 10
26 3 x 8
Lat Pulldown:
54 3 x 10
61 3 x 8
Curls
14 3 x 10
Hanging Leg Raises:
BW 5 x 8
Right had a brief break, getting back into things now.
04/08/2021
Day 5 : (Deltoid Focused)
Overhead Press:
20 3 x 10
30 3 x 10
35 5 x 6
Lying leg curl
45 3 x 10
DB Curl:
12 3 x 10
Bench
50 5 x 10
DB Lat Raises:
8 3 x 10
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