New year, new gains

Tuesday: Quads

Leg Extensions - 40kg x15x2, 50kg x20x2, 60kg x25x2, (Paused) 60kg x12
Walking Lunges - 24kg x30x4, BW x40
Squats - 60kg x10, 100kg x10x3, 100kg x5*
Adductor Machine - 60kg x20x4

* felt a really sharp pain in my left quad on the 5th rep so bailed pretty quick and called it a day, just finished off with some adductor work
 
Thursday: Chest

Incline DB Press - 22kg x12, 26kg x12, 32kg x10x2, 38kg x10
Bench Press (Paused) - 70kg x12x3
High Incline Bench Press - 80kg x10x3
Low Cable Crossover - 15kg x12x3
Rope Pulldown - 20kg x15x3
Single Arm Cable Extension - 10kg x10x3
Bench Dips - BW x15x2
 
Away tonight so had a quick session at lunch, next to no rest periods made deads gross

Friday: Back

Deadlifts - 70kg x12, 110kg x10x2, 150kg x10x2, 170kg x4, 180kg x1
Wide Grip Pullups - BW x8x3
V-Grip Pulldowns - 60kg x10x3
Seated Cable Row (Paused) - 70kg x10x3
 
Monday: Shoulders/Biceps

Seated BB Press - Bar xLots, 40kg x15, 60kg x12x3, 70kg x8
Side Laterals - 16kg x15x3, 18kg x12
Rear Delt Cable Fly - 15kg x15x4
Machine Shoulder Press - 50kg x12x3, 55kg x8 (Dropset:40kg x5)
Cable Hammer Curls - 20kg x12x3, 25kg x10
Cable Curls - 25kg x15x3, 35kg x8
Incline DB Curls - 10kg x15x3
 
Tuesday: Quads

Walking Lunges - BW x40x2
Squats - 60kg x15, 80kg x12, 100kg x10x3, 120kg x8
Hack Squats[/B - 70kg x12x3, 80kg x10
Leg Extensions - 55kg x15x3, 65kg x10x2
Adductor Machine - 65kg x20x3
 
Negative. Not even going to entertain the idea. I'm dieting so if I get in decent shape and feel I look ok I might think about it but not right now

Had 30 minutes to train tonight so a quick one, 15 second rest periods max

Thursday: Chest

Cable Flys - 15kg x15, 25kg x12, 35kg x10x2
Incline Bench Press - 70kg x10, 80kg x10x3
Incline DB Press (Paused) - 28kg x8x3, 34kg x6
Dips/Push Ups Superset - BW x12/6 x3
Chest Press - 60kg x20x2
 
Friday: Back/Arms

Lying DB Rows - 20kg x15x2, 34kg x8x3
Off The Floor BOR - 60kg x10x3
Lat Pulldown- 75kg x12x3
Seated Cable Row - 75kg x12x4
Incline DB Curls - 12kg x15x4
Cable Pushdowns - 25kg x15x3
Rope Hammer Curls - 15kg x12x3
Overhead Cable Extensions - 25kg x12x3
Bar Curls - 20kg x50
 
:D

Monday: Shoulders/Biceps

Seated BB Press - 30kg x15, 50kg x10x2, 70kg x10x2
Side Laterals - 16kg x20x3
Face Pulls - 45kg x12x3
OHP - 50kg x10x3
Upright Rows - 30kg x10x2
Single Arm Preacher Curl - 15kg x10x4
DB Hammer Curls - 12kg x12x3
Cable Curl - 30kg x15x3
 
Too much going on with work and buying the house, so could not be bothered in the slightest with this leg session

Tuesday: Quads

Squats - 60kg x12x2, 80kg x10x3, 100kg x8x3
Squats/Front Squats Superset - 60kg x10/10 x3
Leg Extension - 55kg x20x4
 
Friday: Back/Arms

Lat Pulldowns - 55kg x15x2, 75kg x12x3
V-Grip Pulldown - 65kg x10x3
Seated Cable Row - 80kg x10x4
Machine Row - 50kg x12x4
Lying DB Row - 28kg x8x2
Preacher Curls Machine - 25kg x15x5
Cable Tricep Extensions - 25kg x15x3
Paused Rope Pulldowns - 15kg x12x3
Incline DB Curls - 14kg x15x3


Sunday: Hamstrings

SLDL - 60kg x12x3, 70kg x10x3
Hamstring Curls - 30kg x15x5
GHR - BW x8x2


Monday: Shoulders/Arms

Seated DB Press - 16kg x20, 22kg x15, 26kg x12, 28kg x10x2
BB Front Raises - 25kg x12x3
Cable Side Laterals - 15kg x15x3
Rear Cable Fly - 25kg x12x4
Behind Neck Press - 40kg x10x3
Single Arm Preacher - 15kg x15x4
Rope Hammer Curls - 20kg x12x4
Cable Pushdowns - 30kg x15x3
Incline DB Curls - 12kg x10x3


Tuesday: Quads

Leg Extension - 45kg x20x2, 60kg x15x3
Paused Squats - 60kg x12x2, 80kg x10x3, 100kg x8x2
Leg Press - 250kg x15x5
Adductor Machine - 65kg x20x3
 
Friday: Chest

Incline DB Press - 22kg x15x2, 34kg x10x2, 40kg x8x2
Cable Crossover - 25kg x20x3
High Incline Bench Press - 80kg x12x2, 90kg x8
Low Cable Crossover - 15kg x12x3
Chest Press - 65kg x20x2
 
Saturday: Back/Hamstrings

SLDL - 60kg x12x3, 80kg x10x2, 100kg x5x2
Bent Over Rows - 100kg x10x4
Machine Row Paused - 45kg x12x3
Reverse Grip Pulldowns - 60kg x15x3
Wide Grip Pulldowns - 80kg x12x2
 
Monday: Shoulders/Arms

Seated BB Press - 30kg x15, 50kg x12, 70kg x10x2
OHP - 50kg x10x4
Upright Row - 25kg x12x3
BB Front Raises - 25kg x12x3
Face Pulls - 45kg x15x3
Paused Side Laterals - 12kg x10x2
Cable Pushdowns - 30kg x15x3
Rope Pulldowns - 20kg x15x3
Hammer Curls - 16kg x12x3
Machine Preacher Curls - 25kg x15x3
 
Last edited:
I have sessions where I feel quite strong like tonight, then the following week they'll be terrible. They have been a lot better recently though, which I think is partly due to my diet being properly strict and not feeling lethargic due to junk food being in there all the time.
 
Tuesday: Quads

Hack Squats - 70kg x15x2, 90kg x12x2, 110kg x10x2, 70kg (Paused) x12x2
Squats - 100kg x10x4
Leg Extensions - 60kg x15x4, 50kg x25
DB Split Squats - 10kg x10x3
Walking Lunges - BW x30x2
 
Yeah my squats have gone back to being pretty terrible. It's a confidence thing for me and worrying about my feet placement and everything else rather than concentrating on the actual lift :(
 
Thursday: Chest

High Incline Smith Press (3 Second Negative) - 50kg x10x3, 80kg x6, 70kg x8x2
Incline DB Press - 32kg x10x3
Cable Crossover (Medium/Low Superset) - 30kg/15kg x12/12x3
Chest Press - 70kg x15x2
 
Friday: Back/Biceps

Lying DB Rows - 22kg x12x 24kg x12, 28kg x10, 32kg x8x2
Machine Row - 45kg x12x4 (Single Arm 30kg x10x2)
Lat Pulldown - 70kg x15x5
Bent Over Rows - (Paused 80kg x12x3), 100kg x10x2
Preacher Curls Single Arm - (FST-7) 15kg x10x7
 
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