Old, broken and not sure how stable...

More squats. Because I don't like arms.

BACK SQUAT: 100kg for 3 reps, for 5 sets
DBSS: BW for 10 reps, 20kg for 6, 40kg for 8 reps for 2 sets
NORDIC CURL: BW for 5 reps for 2 sets
 
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DUMBELL PRESS: 7kg for 16 reps, 12.5kg for 16 reps
STRICT PRESS: 40kg for 12 reps, for 3 sets
CHINUP: 8kg for 8 reps, for 3 sets
INCLINE BENCH: 12.5kg for 16 reps for 3 sets
CABLE ROW: 40kg for 6 reps for 3 sets
PUSHUP: BW for 12 reps for 2 sets
 
Back after holiday and tearing one of my wrist flexor. Don't ask...

BACK SQUAT: 100kg for 3, for 4 sets... 60kg for 5 for 2 sets
 
Oh, look... legs again!

DEADLIFT: 120kg for 3 reps for 4 sets
DB PRESS: 12kg for 20 reps for 3 sets
PULLUP: BW for 8 reps for 3 sets
 
And again... forearm is still not happy.

BACK SQUAT: 100kg for 2 reps, 6 sets
DBSS: BW for 8 reps, 40kg for 5 reps for 2 sets, BW for 10 reps
 
Tried a bench day and regretted it! Forearm lit up during my working sets which is not good.

BENCH: 60kg for 8 for 3 sets (last two sets were supinate grip. Weird.)
PEC FLYE: 5kg for 20 reps, 9.5kg for 16 reps for 2 sets
SAR: 36kg for 10 reps, 48kg for 5 reps for 2 sets, 36kg for 12 reps
PENDLAY ROW: 80kg for 5 reps, 90kg for 5 reps for 2 sets
 
So... more legs.

BACK SQUAT: 100kg for 4, for 6 sets
SNATCH HIGH PULL DOUBLE: 80kg for 3 reps, for 3 sets
DBSS: BW for 8 reps, 40kg for 6 reps for 3 sets
REVERSE NORDIC: 15kg counterweight for 10 reps, 10kg for 10 reps.

Squats felt good.
 
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Shoulders and back...

OHP: 50kg for 5 reps, for 4 sets
PULLUP: 10kg for 5 reps for 4 sets
CABLE ROW: 40kg for 5 reps for 3 sets
ELEVATED FEET PRESSUP: 10 reps for 3 sets

A bit meh, but I didn't have much time.
 
Chest and back.

BENCH: 70kg for 5 reps, for 4 sets
CABLE ROW: 45kg for 5 reps, for 4 sets
PEC FLYE: 10kg for 12 reps, for 3 sets
INCLINE BENCH: 42.5kg for 10 reps, for 3 sets
STRAIGHT ARM PULL DOWN: 20kg for 5 reps, for 3 sets
 
Hmmm... forgot my leg session.

BACK SQUAT: 100kg for 5 reps, for 6 sets
RDL: 60kg for 10 reps for 2 sets.

Today's Shoulders and Back workout...

OHP: 50kg for 6 reps, for 4 sets
PULLUP: 10kg for 6 reps, for 4 sets
PENDLAY ROW: 40kg for 5 reps, 45kg for 5 reps for 3 sets
BANDED PUSHUP: Purple band, 10 reps for 2 sets
 
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