New year, new gains

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.
 
Hehe... That is almost the opposite to me (salad and stuff vs. Burgers, Nando's, cake and doughnuts)...

Although admittedly my junk food phase correlates with my "bulking" phase, so maybe nothing there. :D

Nice work, irrespective. :)
 
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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