Journey Back to The Stage

Tuesday: Shoulders/Tris

Seated DB Press - 30kg x12x2, 38kg x8x2
OHP - 50kg x10x4
Rear Delt Fly - 20kg x12x3
Side Laterals - 14kg x15x3
Face Pulls - 60kg x12x3
Cable Pushdown - 25kg x15, 30kg x12x2, 35kg x10
Overhead Cable Extensions - 30kg x12x3
CGBP - 70kg x12, 80kg x10x2
 
Think I dun goof'd tonight. Something went pop in my adductor during walking lunges, absolutely killing me.

Thursday: Quads

Walking Lunges - BW x20x, 22kg x20x3 (Last set was the pop)
Squats - 100kg x12x4, 140kg x6x3
Adductor Machine (light work to see if it helped) - 30kg x15x4
Hack Squats - 80kg x10x2, 90kg x8x2
DBSS - 18kg x10x2
 
Friday: Chest/Biceps

Bench Press - 70kg x12, 90kg x10x2, 110kg x8x2
Incline DB Press - 36kg x8, 34kg x8, 30kg x10x2
Cable Crossover - 30kg x12x3
Machine Press - 70kg x15x3
Lying Cable Curl - 25kg x12x5
Reverse Bar Curl - 20kg x10x3
Standing DB Curl - 18kg x10x2

Chest was horrible tonight, felt so weak, had to drop the weight a couple of times on some exercises :(
 
Sunday: Squats

70kg x10
110kg x5x2
130kg x5x2
150kg x3
170kg x3
180kg x3x3

Monday: Back
Lat Pull Downs - 70kg x15x2, 90kg x10x3
Bent Over Row - 80kg x12x2, 110kg x12x3
One Arm Row - 65kg x10x4
Rope Pullover - 30kg x12x3

Tuesday: Chest/Tris
Bench Press - 70kg x12, 90kg x10x2, 110kg x8
Incline Pin Press - 90kg x10x3, 70kg x12
DB Fly - 22kg x12, 24kg x10x2
Machine Press Giant Set - (Start at 85kg and go failure, then drop the weight) x70
V-Pushdowns - 30kg x12x3
Rope Extensions Triple Dropset 30kg x10/25kg x10/20kg x15 x3
Overhead DB Extensions - 34kg x12x3
 
Adductor is still buggered so a slightly easier session this week

Thursday: Quads

Hack Squats - 70kg x12x3, 100kg x10x2
Walking Lunges - 20kg x20x3
Leg Extensions - 50kg x25x5, 65kg x12x3
Front Squats - 70kg x12, 90kg x10x2
Box Jumps - x10x3

Friday: Shoulders

Seated DB Press - 28kg x12x2, 32kg x10x2
Cable Side Laterals - 15kg x12x4, 20kg x10
OHP - 50kg x12x4
Face Pulls - 55kg x12x3
Seated BB Press - 60kg x10x2
 
Sunday: Squats

70kg x8
110kg x5
130kg x5
150kg x3
170kg x3
180kg x3x2
190kg x2
190kg F

I think I did something nasty with the way I re-racked the last set of 180kg, I almost twisted as I wasn't stood where I thought I was. So the first set of 190 was horrible as I had nasty lower back pumps :( still pleased with 2 though at that weight
 
Thanks brus

Monday: Back/Hamstrings

Lat Pulldowns - 70kg x12x2, 90kg x8x3
Closegrip Pulldowns - 70kg x12x2
Bent Over Rows - 90kg x12x2, 110kg x10x2
One Arm Row - 65kg x10x3
Rope Pullovers - 30kg x10x3
DB SLDL - 26kg x10x4
Hamstring Curls - 50kg x10x3
 
Something isn't right with my diet these days. I think I've lowered fats too much as my strength is so hit and miss at the moment. Going to up the calories and add some cardio in so I can throw in some more fats

Tuesday: Chest/Triceps

Incline Bench Press - 70kg x12x2, 90kg x10, 95kg x8
Pec Deck - 50kg x15, 55kg x12, 60kg x10
Incline DB Press - 36kg x10, 36kg x8, 32kg x6 (Nope :()
CGBP - 70kg x12, 85kg x10x2
Dips - BW x15x3
V-Pushdown/Cable Pushdown Superset - 40kg x10/30kg x10 x3
 
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