Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Workout B
Chest supported machine row
35kg 8
55kg 5/5/5/5/5
OHP
Bar 8
35kg 5/5/5/5/5
Dumbbell press
10kg 8
17.5kg 5/5/5/5/5/5/5
Incline dumbbell curls
12.5kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
28.75kg 8/8/8 / 11.25kg 15/15/15
Cable crunches
38.75kg 10/10/10
The top of my foot started hurting a couple of hours after I finished 10km on the crosstrainer yesterday. My foot hurts when I flex my toes up or walk for a couple of mins. It sounds like tendonitis so I didn't do any squats or deadlifts today.
Hopefully it'll be better by Wednesday.
Chest supported machine row
35kg 8
55kg 5/5/5/5/5
OHP
Bar 8
35kg 5/5/5/5/5
Dumbbell press
10kg 8
17.5kg 5/5/5/5/5/5/5
Incline dumbbell curls
12.5kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
28.75kg 8/8/8 / 11.25kg 15/15/15
Cable crunches
38.75kg 10/10/10
The top of my foot started hurting a couple of hours after I finished 10km on the crosstrainer yesterday. My foot hurts when I flex my toes up or walk for a couple of mins. It sounds like tendonitis so I didn't do any squats or deadlifts today.
Hopefully it'll be better by Wednesday.
Workout A
Dumbbell press
15kg 8
20kg 5/5/5/5/5/5/5
Incline dumbbell curls
15kg 8/8/8
Bent over rows
Bar 8
40kg 5
52.5kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
37.5kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
28.75kg 8/8/8 / 11.25kg 15/15/15
Dumbbell curls
10kg 8
10kg 8 - hammer curls
10kg 8
10kg 8 - hammer curls
Cable crunches
38.75kg 10/10/10
My foot still hurts so no legs again today but hopefully that'll help make some chest gainz
The bench was being used so I did some dumbbell curls with alternating hammer curls - the bicep pump
Dumbbell press
15kg 8
20kg 5/5/5/5/5/5/5
Incline dumbbell curls
15kg 8/8/8
Bent over rows
Bar 8
40kg 5
52.5kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
37.5kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
28.75kg 8/8/8 / 11.25kg 15/15/15
Dumbbell curls
10kg 8
10kg 8 - hammer curls
10kg 8
10kg 8 - hammer curls
Cable crunches
38.75kg 10/10/10
My foot still hurts so no legs again today but hopefully that'll help make some chest gainz
The bench was being used so I did some dumbbell curls with alternating hammer curls - the bicep pump Workout B
Dumbbell press
15kg 8
22.5kg 5/5/5/5/5
Incline dumbbell press
15kg 8/8/8
Dumbbell shoulder press
10kg 8
12.5kg 8
15kg 5/5/5/5/5
Bent over rows
Bar 8
40kg 5
47.5kg 5/5/5/5/5
Tricep extensions ss w/ face pulls
21.25kg 8
28.75kg 8/8/8 / 11.25kg 15/15/15
Chest flies
35kg 8
55kg 8/8/8
Foot still hurting so no legs again. I'll treat this week as a leg deload as I'm doing squats/deadlifts Monday regardless of the pain
Dumbbell press
15kg 8
22.5kg 5/5/5/5/5
Incline dumbbell press
15kg 8/8/8
Dumbbell shoulder press
10kg 8
12.5kg 8
15kg 5/5/5/5/5
Bent over rows
Bar 8
40kg 5
47.5kg 5/5/5/5/5
Tricep extensions ss w/ face pulls
21.25kg 8
28.75kg 8/8/8 / 11.25kg 15/15/15
Chest flies
35kg 8
55kg 8/8/8
Foot still hurting so no legs again. I'll treat this week as a leg deload as I'm doing squats/deadlifts Monday regardless of the pain
I'm not sure what I going on with my weight. I seemed to gain 1.5-2 lbs last week eating approximately 2,400 cals per day. I weighted this morning and I lost about 1 lb since last week eating an extra 100-150 cals per day.
I'm assuming it's water retention as I started taking creatine two weeks ago but I assumed I would retain more water as the weeks went on. Anyway I've increased my calories by a further 100 today and will continue on 2,600 cals for the next week.
My foot feels way better today so I'll be in the gym first thing in the morning to squat
I'm assuming it's water retention as I started taking creatine two weeks ago but I assumed I would retain more water as the weeks went on. Anyway I've increased my calories by a further 100 today and will continue on 2,600 cals for the next week.
My foot feels way better today so I'll be in the gym first thing in the morning to squat
Workout A
Squats
Bar 5/5
30kg 5
40kg 5
50kg 5/5/5/5/5
Dumbbell press
15kg 8
22.5kg 5/5/5/5/5
Bent over rows
Bar 8
40kg 5
50kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
37.5kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions
21.25kg 8
28.75kg 8/8/8
Cable crunches
41.25kg 10/10/10
Face pulls
11.25kg 15/15/15
The free-weight area was empty this morning so I go the chance to record my squat. I've been squatting too deep which is causing me to lose my balance. Moar squat work to do
I dropped a further 1/4 lb yesterday even though I ate at least 2,800 cals. I shall make up for the lack of weight gain by eating lots today
Squats
Bar 5/5
30kg 5
40kg 5
50kg 5/5/5/5/5
Dumbbell press
15kg 8
22.5kg 5/5/5/5/5
Bent over rows
Bar 8
40kg 5
50kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
37.5kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions
21.25kg 8
28.75kg 8/8/8
Cable crunches
41.25kg 10/10/10
Face pulls
11.25kg 15/15/15
The free-weight area was empty this morning so I go the chance to record my squat. I've been squatting too deep which is causing me to lose my balance. Moar squat work to do
I dropped a further 1/4 lb yesterday even though I ate at least 2,800 cals. I shall make up for the lack of weight gain by eating lots today
Last edited:
Workout B
Squats
Bar 8
40kg 5
45kg 3
52.5kg 5/5/5/5/5
Deadlifts
RDL - Bar 8
55kg 5/5/5
OHP
Bar 5
25kg 3
37.5kg 5/5/5/5/5
Bent over row
Bar 8
40kg 4
47.5kg 5/5/5/5/5
Seated incline curls
10kg 8/8/8
Tricep extensions
21.25kg 8
28.75kg 8/8/8
Cable crunches
41.25kg 10/10/10
Face pulls
11.25kg 15/15/15
Squats didn't feel too good this morning. I kept losing tightness after the first/second rep - more work to do.
Squats
Bar 8
40kg 5
45kg 3
52.5kg 5/5/5/5/5
Deadlifts
RDL - Bar 8
55kg 5/5/5
OHP
Bar 5
25kg 3
37.5kg 5/5/5/5/5
Bent over row
Bar 8
40kg 4
47.5kg 5/5/5/5/5
Seated incline curls
10kg 8/8/8
Tricep extensions
21.25kg 8
28.75kg 8/8/8
Cable crunches
41.25kg 10/10/10
Face pulls
11.25kg 15/15/15
Squats didn't feel too good this morning. I kept losing tightness after the first/second rep - more work to do.
Workout A
Squats
Bar 5
40kg 5
45kg 3
55kg 5/5/5/4
45kg 5
Dumbbell press
15kg 8
25kg 5
22.5kg 5/5/5/5
Bent over rows
Bar 8
40kg 5
52.5kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
40kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions
21.25kg 8
28.75kg 8/8/8
Cable crunches
41.25kg 10/10/10
Squats were terrible this morning. The bottom of the squat doesn't feel right, I'm losing tightness and my balance is shifting forward. I'm going to deload and do box squats (using a bench) and pause squats for a couple of weeks. Hopefully that'll help as I don't really know what the problem is.
Squats
Bar 5
40kg 5
45kg 3
55kg 5/5/5/4
45kg 5
Dumbbell press
15kg 8
25kg 5
22.5kg 5/5/5/5
Bent over rows
Bar 8
40kg 5
52.5kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
40kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions
21.25kg 8
28.75kg 8/8/8
Cable crunches
41.25kg 10/10/10
Squats were terrible this morning. The bottom of the squat doesn't feel right, I'm losing tightness and my balance is shifting forward. I'm going to deload and do box squats (using a bench) and pause squats for a couple of weeks. Hopefully that'll help as I don't really know what the problem is.
Workout B
Box squats (using a bench)
Bar 8
30kg 5
40kg 5
45kg 5/5/5/5/5
Deadlifts
RDL - Bar 8
50kg 5
60kg 5/5/5
OHP
Bar 5
30kg 4
40kg 5 - I got 5 reps but there was no way I was doing 5 sets
37.5kg 5/5/5/5
Bent over row
Bar 8
40kg 5
50kg 5/5/5/5/5
Dumbbell press
15kg 8
22.5kg 5/5/5
Incline dumbbell press
15kg 8/8/8
Seated incline curls
10kg 8/8/8
Pec dec
35kg 8
55kg 8/8/8
Tricep extensions
21.25kg 8
26.25kg 8/8/8
Cable crunches
41.25kg 10/10/10
Face pulls
11.25kg 15/15/15
I've found the problem with my squats. I don't think my glutes are activating, I felt my my quads taking over and my balance shift while doing box squats this morning.
I started increasing the weight on deadlifts this morning as I feel my form is good. I'll add RDLs to my non-deadlift days and hopefully that'll help strength my glutes.
I'll also widen my squat stance to see if that works.
Box squats (using a bench)
Bar 8
30kg 5
40kg 5
45kg 5/5/5/5/5
Deadlifts
RDL - Bar 8
50kg 5
60kg 5/5/5
OHP
Bar 5
30kg 4
40kg 5 - I got 5 reps but there was no way I was doing 5 sets
37.5kg 5/5/5/5
Bent over row
Bar 8
40kg 5
50kg 5/5/5/5/5
Dumbbell press
15kg 8
22.5kg 5/5/5
Incline dumbbell press
15kg 8/8/8
Seated incline curls
10kg 8/8/8
Pec dec
35kg 8
55kg 8/8/8
Tricep extensions
21.25kg 8
26.25kg 8/8/8
Cable crunches
41.25kg 10/10/10
Face pulls
11.25kg 15/15/15
I've found the problem with my squats. I don't think my glutes are activating, I felt my my quads taking over and my balance shift while doing box squats this morning.
I started increasing the weight on deadlifts this morning as I feel my form is good. I'll add RDLs to my non-deadlift days and hopefully that'll help strength my glutes.
I'll also widen my squat stance to see if that works.
I tried low bar squats but my rear delts weren't big enough to create the 'shelf' so the bar kept sliding down my back. I think low bar is the best style for my frame (long legs) but I got to work on those rear delts
I'll give good mornings a try - cheers.
I'll give good mornings a try - cheers.
Workout A
Squats
Bar 8 - box squats
40kg 5 - box squats
47.5kg 5/5/5/5/5 - first set were box squats
RDLs
Bar 8
40kg 8/8/8
Dumbbell press
15kg 8
22.5kg 5/5/5/5/5
Bent over rows
Bar 8
40kg 5
55kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
42.5kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
26.25kg 8/8/8 / 11.25kg 15/15/15
Cable crunches
41.25kg 10/10/10
A wide squat stance seems to have fixed the problem. It feels more comfortable and I get the bounce at the bottom of the squat which I wasn't getting with a narrow stance. I'll continue with the RDLs, I didn't go too heavy with them this morning as my hamstrings are still sore from Saturday.
Squats
Bar 8 - box squats
40kg 5 - box squats
47.5kg 5/5/5/5/5 - first set were box squats
RDLs
Bar 8
40kg 8/8/8
Dumbbell press
15kg 8
22.5kg 5/5/5/5/5
Bent over rows
Bar 8
40kg 5
55kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
42.5kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
26.25kg 8/8/8 / 11.25kg 15/15/15
Cable crunches
41.25kg 10/10/10
A wide squat stance seems to have fixed the problem. It feels more comfortable and I get the bounce at the bottom of the squat which I wasn't getting with a narrow stance. I'll continue with the RDLs, I didn't go too heavy with them this morning as my hamstrings are still sore from Saturday.
Workout B
Squats
Bar 8
40kg 5
50kg 5/5/5/5/5
Deadlifts
RDL - Bar 8
50kg 5
65kg 5/5/5
OHP
Bar 5
30kg 4
40kg 5
37.5kg 5/5/5/5
Bent over row
Bar 8
40kg 5
50kg 5/5/5/5/5
Dumbbell press
15kg 8
22.5kg 5/5/5
Seated incline curls
10kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
26.25kg 8/8/8 / 11.25kg 15/15/15
Cable crunches
41.25kg 10/10/10
40kg OHP is just out of reach. I can do the first set but I'm really grinding the 3rd-5th reps. Everything else felt awesome
Squats
Bar 8
40kg 5
50kg 5/5/5/5/5
Deadlifts
RDL - Bar 8
50kg 5
65kg 5/5/5
OHP
Bar 5
30kg 4
40kg 5
37.5kg 5/5/5/5
Bent over row
Bar 8
40kg 5
50kg 5/5/5/5/5
Dumbbell press
15kg 8
22.5kg 5/5/5
Seated incline curls
10kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
26.25kg 8/8/8 / 11.25kg 15/15/15
Cable crunches
41.25kg 10/10/10
40kg OHP is just out of reach. I can do the first set but I'm really grinding the 3rd-5th reps. Everything else felt awesome
Workout A
Squats
Bar 8
40kg 5
52.5kg 5/5/5
RDLs
Bar 8
50kg 5/5/5
Dumbbell press
15kg 8
25kg 5/5/5/5/5
Bent over rows
Bar 8
40kg 5
57.5kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
45kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
26.25kg 8/8/8 / 11.25kg 15/15/15
Cable crunches
41.25kg 10/10/10
I'm starting a PPRx2 routine on Sunday. I'll be going to the gym 6x a week so I'll see how it goes
Squats
Bar 8
40kg 5
52.5kg 5/5/5
RDLs
Bar 8
50kg 5/5/5
Dumbbell press
15kg 8
25kg 5/5/5/5/5
Bent over rows
Bar 8
40kg 5
57.5kg 5/5/5/5/5
Behind the back barbell shrugs
Bar 8
45kg 8/8/8
Seated incline curls
10kg 8/8/8
Tricep extensions ss w/ face pulls
21.25kg 8
26.25kg 8/8/8 / 11.25kg 15/15/15
Cable crunches
41.25kg 10/10/10
I'm starting a PPRx2 routine on Sunday. I'll be going to the gym 6x a week so I'll see how it goes
Push B
OHP
Bar 8
30kg 4
35kg 5/5/5/5/7
Dumbbell Press
15kg 8
20kg 8/8/8
Incline Dumbbell Press
15kg 12/12/12
Low Cable Fly
12.5kg 8/8/8
Mid Cable Fly
12.5kg 8/8/8
High Cable Fly
12.5kg 8/8/8
Triceps Pushdowns ss w/ Lateral Raises
26.25kg 8/8/8 / 2.5kg 20/20/20
Overhead Triceps Extensions ss w/ Lateral Raises
10kg 8/8/8 / 2.5kg 18/16/15
The session felt good. I really enjoyed the high/mid/low cable fly - that chest pump
OHP
Bar 8
30kg 4
35kg 5/5/5/5/7
Dumbbell Press
15kg 8
20kg 8/8/8
Incline Dumbbell Press
15kg 12/12/12
Low Cable Fly
12.5kg 8/8/8
Mid Cable Fly
12.5kg 8/8/8
High Cable Fly
12.5kg 8/8/8
Triceps Pushdowns ss w/ Lateral Raises
26.25kg 8/8/8 / 2.5kg 20/20/20
Overhead Triceps Extensions ss w/ Lateral Raises
10kg 8/8/8 / 2.5kg 18/16/15
The session felt good. I really enjoyed the high/mid/low cable fly - that chest pump
Last edited:
Pull B
Deadlifts
Bar 8 - RDL
50kg 5
60kg 4
65kg 2
70kg 5/5/5
Pullups
BW 5/5/4
Lat Pulldown
45kg 8
65kg 10/10/10
Behind the back shrugs
Bar - 8
30kg 8
45kg 8/8/8
Seated Cable Rows
18.75kg 8
28.75kg 12/12/12
Face Pulls
11.25kg 20/20/20/20
Dumbbell Curls
10kg 8/8/8/8
Hammer Curls
10kg 8/8/8/8
Deadlifts
Bar 8 - RDL
50kg 5
60kg 4
65kg 2
70kg 5/5/5
Pullups
BW 5/5/4
Lat Pulldown
45kg 8
65kg 10/10/10
Behind the back shrugs
Bar - 8
30kg 8
45kg 8/8/8
Seated Cable Rows
18.75kg 8
28.75kg 12/12/12
Face Pulls
11.25kg 20/20/20/20
Dumbbell Curls
10kg 8/8/8/8
Hammer Curls
10kg 8/8/8/8
Last edited:
Legs B
Squat
Bar 8
30kg 5
40kg 3
50kg 5/5/5/5
DBSS
5kg 8/8/8
Leg Press
45kg 8
65kg 8
75kg 8/12/12 - it took my legs a while to recover from the DBSS
Leg curls
35kg 10/8/8
Calf Raises
Bar - 8
40kg 12/12/12 - I should have done 5 sets - didn't read the routine properly.
Cable crunches
41.25kg 20/12/10
I'm loving the routine so far - I think I'll add good mornings into Legs 1 as I didn't feel I hit my hammys too hard this morning. I hadn't done DBSS in 2016 however this morning showed I've improved my balance. Last year I struggled to stay upright when doing DBSS but I found it easy this morning
Squat progress - my glutes were activating from the 1st rep so that's some progress however 50kg still felt heavy. I noticed I'm going too slow when dropping into the hole so I'm almost/doing a paused squat. I tried going a bit quicker but I felt I lost some tightness. I'll see how it goes on Saturday and may deload (again
) and work on some speed and higher rep work.
Squat
Bar 8
30kg 5
40kg 3
50kg 5/5/5/5
DBSS
5kg 8/8/8
Leg Press
45kg 8
65kg 8
75kg 8/12/12 - it took my legs a while to recover from the DBSS
Leg curls
35kg 10/8/8
Calf Raises
Bar - 8
40kg 12/12/12 - I should have done 5 sets - didn't read the routine properly.
Cable crunches
41.25kg 20/12/10
I'm loving the routine so far - I think I'll add good mornings into Legs 1 as I didn't feel I hit my hammys too hard this morning. I hadn't done DBSS in 2016 however this morning showed I've improved my balance. Last year I struggled to stay upright when doing DBSS but I found it easy this morning
Squat progress - my glutes were activating from the 1st rep so that's some progress however 50kg still felt heavy. I noticed I'm going too slow when dropping into the hole so I'm almost/doing a paused squat. I tried going a bit quicker but I felt I lost some tightness. I'll see how it goes on Saturday and may deload (again
) and work on some speed and higher rep work.
Last edited:
Push A
DB Press
15kg 12
27.5kg 3 - wasn't happening today
25kg 5/2 - I pushed too hard on the first set and couldn't recover so added volume instead
17.5kg 12/12/12/12
Incline DB Press
15kg 12/12/12
OHP
Bar 8
30kg 7/6/5 - shoulders were dead after db press
Low Cable Fly
12.5kg 9/9/9
Mid Cable Fly
12.5kg 9/9/9
High Cable Fly
12.5kg 9/9/9
Triceps Pushdowns ss w/ Lateral Raises
26.25kg 9/9/9 / 2.5kg 20/20/20
Overhead Triceps Extensions ss w/ Lateral Raises
12.5kg 12/12/12 / 2.5kg 15/15/15
I tried too hard for 27.5kg which messed up the rest of my sets - lesson learned.
DB Press
15kg 12
27.5kg 3 - wasn't happening today
25kg 5/2 - I pushed too hard on the first set and couldn't recover so added volume instead
17.5kg 12/12/12/12
Incline DB Press
15kg 12/12/12
OHP
Bar 8
30kg 7/6/5 - shoulders were dead after db press
Low Cable Fly
12.5kg 9/9/9
Mid Cable Fly
12.5kg 9/9/9
High Cable Fly
12.5kg 9/9/9
Triceps Pushdowns ss w/ Lateral Raises
26.25kg 9/9/9 / 2.5kg 20/20/20
Overhead Triceps Extensions ss w/ Lateral Raises
12.5kg 12/12/12 / 2.5kg 15/15/15
I tried too hard for 27.5kg which messed up the rest of my sets - lesson learned.
Pull A
BOR
Bar 8
30kg 5
40kg 5
45kg 3
50kg 2
57.5kg 5/5/5/5/5
Pullups
BW 4/4/5/4
Lat Pulldown
45kg 8
65kg 8/8/8
Behind the back shrugs
Bar - 8
30kg 8
45kg 9/9/9
Seated Cable Rows
18.75kg 8
31.25kg 15/15/15
Face Pulls
11.25kg 20/20/20/20
Dumbbell Curls
10kg 8/8/8/8
Hammer Curls
10kg 8/8/8/8
I may deload BOR as my form isn't very good on the 5th set. I'll see how I feel next week.
BOR
Bar 8
30kg 5
40kg 5
45kg 3
50kg 2
57.5kg 5/5/5/5/5
Pullups
BW 4/4/5/4
Lat Pulldown
45kg 8
65kg 8/8/8
Behind the back shrugs
Bar - 8
30kg 8
45kg 9/9/9
Seated Cable Rows
18.75kg 8
31.25kg 15/15/15
Face Pulls
11.25kg 20/20/20/20
Dumbbell Curls
10kg 8/8/8/8
Hammer Curls
10kg 8/8/8/8
I may deload BOR as my form isn't very good on the 5th set. I'll see how I feel next week.
Legs A
Squat
Bar 8
40kg 4
45kg 2
52.5kg 5/5/5/5
RDLs
Bar 8
40kg 8
50kg 8/8/8
Leg Press
45kg 8
65kg 8
80kg 12/12/12
Leg curls
35kg 8/8/8
Calf Raises
Bar - 8 - I had to use the lighter bar - I'm not sure if it's 10kg or 15kg
40kg 12/12/12/12/12
Cable crunches
41.25kg 15/12/10
Captains Chair Crunches
BW - 10/10/10/10
I've got to up my calories, I've lost weight so I'm going to stuff my face today to compensate
Squat
Bar 8
40kg 4
45kg 2
52.5kg 5/5/5/5
RDLs
Bar 8
40kg 8
50kg 8/8/8
Leg Press
45kg 8
65kg 8
80kg 12/12/12
Leg curls
35kg 8/8/8
Calf Raises
Bar - 8 - I had to use the lighter bar - I'm not sure if it's 10kg or 15kg
40kg 12/12/12/12/12
Cable crunches
41.25kg 15/12/10
Captains Chair Crunches
BW - 10/10/10/10
I've got to up my calories, I've lost weight so I'm going to stuff my face today to compensate
Push B
OHP
Bar 8
30kg 5
37.5kg 5/5/5/5/5
Dumbbell Press
15kg 8
20kg 9/9/9
Decline Dumbbell Press
15kg 12/12/12
Low Cable Fly
12.5kg 9/9/9
Mid Cable Fly
12.5kg 12/12/12
High Cable Fly
12.5kg 12/12/12
Triceps Pushdowns ss w/ Lateral Raises
26.25kg 10/10/10 / 4kg 20/20/17
Overhead Triceps Extensions ss w/ Lateral Raises
10kg 12/12/12 / 4kg 15/15/15
Plank
BW - 1m/1m/1m
OHP
Bar 8
30kg 5
37.5kg 5/5/5/5/5
Dumbbell Press
15kg 8
20kg 9/9/9
Decline Dumbbell Press
15kg 12/12/12
Low Cable Fly
12.5kg 9/9/9
Mid Cable Fly
12.5kg 12/12/12
High Cable Fly
12.5kg 12/12/12
Triceps Pushdowns ss w/ Lateral Raises
26.25kg 10/10/10 / 4kg 20/20/17
Overhead Triceps Extensions ss w/ Lateral Raises
10kg 12/12/12 / 4kg 15/15/15
Plank
BW - 1m/1m/1m