Rids - 283lb to Marathon - Let the journey begin
- Thread starter Rids
- Start date
Chest Day
DB Bench Press
18kg x 12 x 2
24kg x 12 x 1
24kg x 10 x 1
24kg x 9 x 1
24kg x 8 x 1
24kg x 7 x 1
DB Incline Bench Press
20kg x 12 x 2
20kg x 10 x 1
20kg x 8 x 2
Cable Crossovers
10kg x 12 x 5
Close Grip Bench Press
35kg x 12 x 1
45kg x 7 x 5
Roman Chair Back Extentions
BW+10kg x 15 x 3
Still seem to be holding my strength which I'm pleased with, weight is still falling off me. 5 sessions to go until holiday. Need to do what I can to make sure I don't drop too much strength on the road trip, all the extra calories will help but need to get in some BW work and a gym session or two where possible to keep the gains.
Roman Chair was infinitely harder with just a 10kg plate.
DB Bench Press
18kg x 12 x 2
24kg x 12 x 1
24kg x 10 x 1
24kg x 9 x 1
24kg x 8 x 1
24kg x 7 x 1
DB Incline Bench Press
20kg x 12 x 2
20kg x 10 x 1
20kg x 8 x 2
Cable Crossovers
10kg x 12 x 5
Close Grip Bench Press
35kg x 12 x 1
45kg x 7 x 5
Roman Chair Back Extentions
BW+10kg x 15 x 3
Still seem to be holding my strength which I'm pleased with, weight is still falling off me. 5 sessions to go until holiday. Need to do what I can to make sure I don't drop too much strength on the road trip, all the extra calories will help but need to get in some BW work and a gym session or two where possible to keep the gains.
Roman Chair was infinitely harder with just a 10kg plate.
Leg Day
Leg Press - Volume - 45 seconds rest
170kg x 14 x 15
Calf Extension
160kg x 18 x 6
Leg Curl
70kg x 9 x 2
70kg x 8 x 2
Leg Extension
25kg x 70 x 1
60kg x 12 x 2
Ab Crunch Machine
40kg x 20 x 4
Chin Ups
BW x 6 x 3
Thats 3 sets of 6 BW chin ups, no negatives, proper chin ups. Pleased.
Leg Press - Volume - 45 seconds rest
170kg x 14 x 15
Calf Extension
160kg x 18 x 6
Leg Curl
70kg x 9 x 2
70kg x 8 x 2
Leg Extension
25kg x 70 x 1
60kg x 12 x 2
Ab Crunch Machine
40kg x 20 x 4
Chin Ups
BW x 6 x 3
Thats 3 sets of 6 BW chin ups, no negatives, proper chin ups. Pleased.
Today marks something I never thought I would achieve, a goal I set myself 3 months ago, 90 days, working out at least once a day for 3 months, and I did it.
Weight loss over 2 stone, around 12% bodyfat shed (according to BF scales, so not likely too accurate)
Shoulder Day
Front Raises
8kg x 12 x 3
Lateral Raises
8kg x 12 x 3
OHP
25kg x 10 x 4
Front Raises
6kg x 12 x 3
Lateral Raises
6kg x 12 x 3
Landmine Press
35kg x 12 x 2
Ab Crunch Machine
40kg x 25 x 4
Not the best workout, had next to nothing to eat yesterday following leg day, then walked 15 miles, and then went bouldering, absolutely shattered today and felt drained, but I still dragged myself down the gym and did something, not the most productive but much better than nothing.
3 days until holiday, progress photo on saturday!
Weight loss over 2 stone, around 12% bodyfat shed (according to BF scales, so not likely too accurate)
Shoulder Day
Front Raises
8kg x 12 x 3
Lateral Raises
8kg x 12 x 3
OHP
25kg x 10 x 4
Front Raises
6kg x 12 x 3
Lateral Raises
6kg x 12 x 3
Landmine Press
35kg x 12 x 2
Ab Crunch Machine
40kg x 25 x 4
Not the best workout, had next to nothing to eat yesterday following leg day, then walked 15 miles, and then went bouldering, absolutely shattered today and felt drained, but I still dragged myself down the gym and did something, not the most productive but much better than nothing.
3 days until holiday, progress photo on saturday!
Thanks guys, not going to lie its been a rough 3 months, and lifting is probably one of the few things that has helped see me through. I now have the holiday of a lifetime to look forward to, in some ways its come at the wrong time because I'm not far off from having abs for the first time in my existance, but I'll eat as clean as I can while still enjoying myself, get some bodyweight work in where possible... the abs will still be there when I get back, just hiding under a couple more layers of fat!
Back Day
Straight Arm Pulldowns
25kg x 12 x 1
25kg x 11 x 1
25kg x 10 x 1
25kg x 9 x 1
Facepulls
25kg x 15 x 4
Deadlift (Volume)
75kg x 10 x 1
95kg x 10 x 4
Seated Row
80kg x 10 x 3
Roman Chair Back Extensions
+10kg x 12 x 4
Deadlift volume absolutely sapped me, grip was shot to pieces. Good workout though.
Back Day
Straight Arm Pulldowns
25kg x 12 x 1
25kg x 11 x 1
25kg x 10 x 1
25kg x 9 x 1
Facepulls
25kg x 15 x 4
Deadlift (Volume)
75kg x 10 x 1
95kg x 10 x 4
Seated Row
80kg x 10 x 3
Roman Chair Back Extensions
+10kg x 12 x 4
Deadlift volume absolutely sapped me, grip was shot to pieces. Good workout though.
Chest Day
DB Bench Press
18kg x 12 x 2
26kg x 6 x 5
Incline DB Bench
22kg x 8 x 2
22kg x 7 x 2
22kg x 6 x 1
Pec Deck
45kg x 12 x 1
70kg x 8 x 4
Close Grip Bench Press
45kg x 8 x 1
50kg x 5 x 5
Pectoral Flies
10kg x 12 x 3
Tricep Rope Things
20kg x 10 x 3
The Stats
22nd July 2017
Weight: 210lb
Bodyfat: 28%
Visceral Fat: Level 13
Waist: 43 inches
21st October 2017
Weight: 178lb
Bodyfat: 14.5%
Visceral Fat: Level 7
Wasit: 36.5 inches
As you can see from the pictures, there is still a long way to go. I'm carrying a lot of loose skin, hopefully it will tighten up a bit but I think I'm always going to have some to deal with. But this is the lightest I've been for probably 10 years, its amazing how quick you can progress if you really kick yourself into gear.
Work party tonight, 3 week holiday after, and then back on the grind. Thanks for all the support and advice folks, its truly appreciated.
DB Bench Press
18kg x 12 x 2
26kg x 6 x 5
Incline DB Bench
22kg x 8 x 2
22kg x 7 x 2
22kg x 6 x 1
Pec Deck
45kg x 12 x 1
70kg x 8 x 4
Close Grip Bench Press
45kg x 8 x 1
50kg x 5 x 5
Pectoral Flies
10kg x 12 x 3
Tricep Rope Things
20kg x 10 x 3
The Stats
22nd July 2017
Weight: 210lb
Bodyfat: 28%
Visceral Fat: Level 13
Waist: 43 inches
21st October 2017
Weight: 178lb
Bodyfat: 14.5%
Visceral Fat: Level 7
Wasit: 36.5 inches
As you can see from the pictures, there is still a long way to go. I'm carrying a lot of loose skin, hopefully it will tighten up a bit but I think I'm always going to have some to deal with. But this is the lightest I've been for probably 10 years, its amazing how quick you can progress if you really kick yourself into gear.
Work party tonight, 3 week holiday after, and then back on the grind. Thanks for all the support and advice folks, its truly appreciated.
The wanderer returns!
The Stats
14th November 2017
Weight: 186lb
Bodyfat: 18.5%
Visceral Fat: Level 9
Waist: Cant Find My Tape Measure
Chest Day
DB Bench Press
18kg x 12 x 2
20kg x 12 x 1
20kg x 10 x 1
20kg x 8 x 1
Incline Bench Press
16kg x 12 x 1
16kg x 10 x 3
Cable Crossovers
7.5kg x 12 x 3
Pectoral Fly
8kg x 12 x 3
Close Grip Bench Press
40kg x 8 x 1
45kg x 6 x 1
45kg x 5 x 1
45kg x 4 x 1
Hammer Curl
12kg x 12 x 3
Ab Crunch Machine
40kg x 20 x 5
First workout in just under 4 weeks, unsurprisingly I've dropped a fair bit of strength, but from what I have read it should be quick to return. Need to get my diet back on track after 3.5 weeks of alcohol and bad food, but feels good to be back. Looking to get back to where I was by Christmas, and then really kick on in the new year.
The Stats
14th November 2017
Weight: 186lb
Bodyfat: 18.5%
Visceral Fat: Level 9
Waist: Cant Find My Tape Measure
Chest Day
DB Bench Press
18kg x 12 x 2
20kg x 12 x 1
20kg x 10 x 1
20kg x 8 x 1
Incline Bench Press
16kg x 12 x 1
16kg x 10 x 3
Cable Crossovers
7.5kg x 12 x 3
Pectoral Fly
8kg x 12 x 3
Close Grip Bench Press
40kg x 8 x 1
45kg x 6 x 1
45kg x 5 x 1
45kg x 4 x 1
Hammer Curl
12kg x 12 x 3
Ab Crunch Machine
40kg x 20 x 5
First workout in just under 4 weeks, unsurprisingly I've dropped a fair bit of strength, but from what I have read it should be quick to return. Need to get my diet back on track after 3.5 weeks of alcohol and bad food, but feels good to be back. Looking to get back to where I was by Christmas, and then really kick on in the new year.
Back for Back Day
Seated Row
70kg x 12 x 4
Straight Arm Pulldown
20kg x 12 x 2
20kg x 8 x 2
Facepull
20kg x 15 x 4
Lat Pulldown
45kg x 8 x 3
Roman Chair Back Extension
BW x 12 x 3
Hanging Leg Raise
BW x 15 x 3
Gym was really busy and I was pressed for time so didn't manage to get deadlifts in, will make up for it tomorrow. Still easing myself in gently.
Seated Row
70kg x 12 x 4
Straight Arm Pulldown
20kg x 12 x 2
20kg x 8 x 2
Facepull
20kg x 15 x 4
Lat Pulldown
45kg x 8 x 3
Roman Chair Back Extension
BW x 12 x 3
Hanging Leg Raise
BW x 15 x 3
Gym was really busy and I was pressed for time so didn't manage to get deadlifts in, will make up for it tomorrow. Still easing myself in gently.
Shoulders
DB Shoulder Press
14kg x 12 x 1
14kg x 11 x 1
14kg x 8 x 1
Front Raises
6kg x 12 x 3
Lat Raises
6kg x 12 x 3
Landmine Press
30kg x 12 x 3
OHP
20kg x 12 x 3
Shrugs
20kg x 20 x 3
Ab Crunch Machine
45kg x 20 x 4
Deadlift
75kg x 6 x 2
95kg x 6 x 3
Again slow and steady wins the race, came out of the workout feeling good, no tweaks.
DB Shoulder Press
14kg x 12 x 1
14kg x 11 x 1
14kg x 8 x 1
Front Raises
6kg x 12 x 3
Lat Raises
6kg x 12 x 3
Landmine Press
30kg x 12 x 3
OHP
20kg x 12 x 3
Shrugs
20kg x 20 x 3
Ab Crunch Machine
45kg x 20 x 4
Deadlift
75kg x 6 x 2
95kg x 6 x 3
Again slow and steady wins the race, came out of the workout feeling good, no tweaks.
Leg Day
Leg Press
170kg x 14 x 7
Calf Extension (30 sec hold on last rep)
150kg x 15 x 4
Leg Curls
55kg x 12 x 4
Leg Extension
50kg x 12 x 4
Roman Chair Back Extension
BW x 16 x 3
Hanging Leg Raises
BW x 20 x 3
Hammer Curls
14kg x 10 x 3
First leg session in a month... dear god I'm going to be sore tomorrow. Again I didn't push too hard, just getting back into the swing of things, can catch up on sleep this weekend and finally get over this damn jeg lag. Next week we hit things harder.
Leg Press
170kg x 14 x 7
Calf Extension (30 sec hold on last rep)
150kg x 15 x 4
Leg Curls
55kg x 12 x 4
Leg Extension
50kg x 12 x 4
Roman Chair Back Extension
BW x 16 x 3
Hanging Leg Raises
BW x 20 x 3
Hammer Curls
14kg x 10 x 3
First leg session in a month... dear god I'm going to be sore tomorrow. Again I didn't push too hard, just getting back into the swing of things, can catch up on sleep this weekend and finally get over this damn jeg lag. Next week we hit things harder.
Saturday
Chest Day
DB Bench Press
18kg x 12 x 2
20kg x 12 x 2
20kg x 9 x 1
Incline DB Bench
16kg x 12 x 2
16kg x 11 x 1
16kg x 9 x 1
Cable Crossovers
7.5kg x 12 x 4
Pectoral Fly
8kg x 15 x 3
Close Grip Bench Press
45kg x 5 x 1
45kg x 4 x 3
Ab Crunch Machine
45kg x 20 x 4
Fasted workout while still jetlagged, really didn't have much in the tank and it showed.
Sunday
Rest Day
Monday
Back Day
Deadlift
75kg x 6 x 1
95kg x 6 x 1
105kg x 6 x 2
95kg x 8 x 1
75kg x 10 x 1
Seated Row
75kg x 12 x 5
Straight Arm Pulldowns
20kg x 12 x 3
20kg x 8 x 1
Facepull
25kg x 12 x 4
Roman Chair Back Extension
BW x 20 x 3
DB Hammer Curl
12kg x 15 x 3
Ab Crunch Machine
45kg x 25 x 3
45kg x 10 x 2
Caught up with sleep on Sunday, felt good, best workout I've had since I got back. Still a bit of journey to get back to where I was before the holiday but feeling good.
Chest Day
DB Bench Press
18kg x 12 x 2
20kg x 12 x 2
20kg x 9 x 1
Incline DB Bench
16kg x 12 x 2
16kg x 11 x 1
16kg x 9 x 1
Cable Crossovers
7.5kg x 12 x 4
Pectoral Fly
8kg x 15 x 3
Close Grip Bench Press
45kg x 5 x 1
45kg x 4 x 3
Ab Crunch Machine
45kg x 20 x 4
Fasted workout while still jetlagged, really didn't have much in the tank and it showed.
Sunday
Rest Day
Monday
Back Day
Deadlift
75kg x 6 x 1
95kg x 6 x 1
105kg x 6 x 2
95kg x 8 x 1
75kg x 10 x 1
Seated Row
75kg x 12 x 5
Straight Arm Pulldowns
20kg x 12 x 3
20kg x 8 x 1
Facepull
25kg x 12 x 4
Roman Chair Back Extension
BW x 20 x 3
DB Hammer Curl
12kg x 15 x 3
Ab Crunch Machine
45kg x 25 x 3
45kg x 10 x 2
Caught up with sleep on Sunday, felt good, best workout I've had since I got back. Still a bit of journey to get back to where I was before the holiday but feeling good.
Shoulder Day
OHP
30kg x 12 x 2
30kg x 11 x 1
30kg x 9 x 1
Front Raise
8kg x 8 x 4
Lateral Raise
8kg x 8 x 4
High Pull
25kg x 15 x 1
25kg x 12 x 2
25kg x 9 x 1
Shrugs
22kg x 20 x 4
Landmine Press
30kg x 12 x 3
Hanging Leg Raises
BW x 20 x 3
DB Bicep 21's
10kg x 1
8kg x 2
Feeling good, infact have felt good and full of energy all day. Really not that far off where I was at before my break, strength returning, definition returning, need to work on the stomach a bit but nothing stopping me now.
OHP
30kg x 12 x 2
30kg x 11 x 1
30kg x 9 x 1
Front Raise
8kg x 8 x 4
Lateral Raise
8kg x 8 x 4
High Pull
25kg x 15 x 1
25kg x 12 x 2
25kg x 9 x 1
Shrugs
22kg x 20 x 4
Landmine Press
30kg x 12 x 3
Hanging Leg Raises
BW x 20 x 3
DB Bicep 21's
10kg x 1
8kg x 2
Feeling good, infact have felt good and full of energy all day. Really not that far off where I was at before my break, strength returning, definition returning, need to work on the stomach a bit but nothing stopping me now.
Leg Day
Leg Press
120kg x 12 x 1
140kg x 12 x 1
160kg x 12 x 1
180kg x 12 x 1
200kg x 12 x 4
Calf Extension
150kg x 18 x 5
Leg Curl
55kg x 12 x 1
60kg x 12 x 1
60kg x 10 x 2
Leg Extension
50kg x 12 x 1
55kg x 12 x 3
Ab Crunch Machine
45kg x 25 x 2
45kg x 20 x 2
Chin Ups
BW x 6 x 1
BW x 5 x 1
BW x 4 x 1
Reverse Curls
17.5kg x 12 x 1
20kg x 12 x 1
20kg x 11 x 1
Again feeling good, still avoiding temptation to push too hard but was plenty more in the tank on the Leg Press.
Leg Press
120kg x 12 x 1
140kg x 12 x 1
160kg x 12 x 1
180kg x 12 x 1
200kg x 12 x 4
Calf Extension
150kg x 18 x 5
Leg Curl
55kg x 12 x 1
60kg x 12 x 1
60kg x 10 x 2
Leg Extension
50kg x 12 x 1
55kg x 12 x 3
Ab Crunch Machine
45kg x 25 x 2
45kg x 20 x 2
Chin Ups
BW x 6 x 1
BW x 5 x 1
BW x 4 x 1
Reverse Curls
17.5kg x 12 x 1
20kg x 12 x 1
20kg x 11 x 1
Again feeling good, still avoiding temptation to push too hard but was plenty more in the tank on the Leg Press.
Chest Day
DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 8 x 3
Cable Crossovers
7.5kg x 15 x 2
7.5kg x 12 x 2
Pec Deck Machine
45kg x 12 x 1
55kg x 12 x 3
Close Grip Bench Press
40kg x 10 x 1
50kg x 4 x 3
BB Incline Bench
Bar x 12 x 1
30kg x 12 x 3
Ab Crunch Machine
50kg x 12 x 4
Not the greatest, not the worst. Chest seems to have suffered worse from the break.
DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 8 x 3
Cable Crossovers
7.5kg x 15 x 2
7.5kg x 12 x 2
Pec Deck Machine
45kg x 12 x 1
55kg x 12 x 3
Close Grip Bench Press
40kg x 10 x 1
50kg x 4 x 3
BB Incline Bench
Bar x 12 x 1
30kg x 12 x 3
Ab Crunch Machine
50kg x 12 x 4
Not the greatest, not the worst. Chest seems to have suffered worse from the break.
Few days since I updated, women mess with your gains!
Friday - Rest Day
Saturday - Chest Day - Repeat
DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 10 x 1
22kg x 8 x 2
Cable Crossovers
12.5kg x 12 x 1
10kg x 12 x 4
Chin Ups
BW x 4 x 1
BW x 3 x 1
BW x 2 x 2
Close Grip Bench Press
50kg x 5 x 4
Hanging Leg Raise
BW x 20 x 3
Had a gym buddy, they wanted to do some chest work so I joined in. Messes with the schedule a bit but don't mind too much.
Sunday - Back Day
Facepull
25kg x 12 x 4
Straight Arm Pulldowns
20kg x 12 x 3
20kg x 10 x 1
Roman Chair Back Extension
+5kg x 15 x 3
Lat Pulldown
45kg x 12 x 1
50kg x 10 x 3
DB Chest Supported Row
14kg x 12 x 3
Hammer Curls
14kg x 12 x 1
14kg x 10 x 1
14kg x 8 x 1
14kg x 7 x 1
14kg x 6 x 1
Gym was extremely busy, pushed for time so couldn't squeeze in any deadlifts...
Monday - Gym is too busy to anything meaningful Day
Abdominal Crunch Machine
50kg x 15 x 4
Deadlifts
75kg x 8 x 1
95kg x 8 x 1
105kg x 8 x 3
75kg x 12 x 1
Leg Curls
50kg x 15 x 1
55kg x 12 x 1
60kg x 9 x 1
65kg x 6 x 1
70kg x 3 x 1
Chin Ups
BW x 5 x 1
BW x 4 x 1
Bw x 3 x 1
Reverse Curl
17.5kg x 12 x 1
20kg x 12 x 1
22.5kg x 8 x 1
Gym was stupidly busy, found myself frustrated so I had a bit of a **** around session. Managed to get some decent deadlifts in but other than that feels like a bit of a waste of time.
Friday - Rest Day
Saturday - Chest Day - Repeat
DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 10 x 1
22kg x 8 x 2
Cable Crossovers
12.5kg x 12 x 1
10kg x 12 x 4
Chin Ups
BW x 4 x 1
BW x 3 x 1
BW x 2 x 2
Close Grip Bench Press
50kg x 5 x 4
Hanging Leg Raise
BW x 20 x 3
Had a gym buddy, they wanted to do some chest work so I joined in. Messes with the schedule a bit but don't mind too much.
Sunday - Back Day
Facepull
25kg x 12 x 4
Straight Arm Pulldowns
20kg x 12 x 3
20kg x 10 x 1
Roman Chair Back Extension
+5kg x 15 x 3
Lat Pulldown
45kg x 12 x 1
50kg x 10 x 3
DB Chest Supported Row
14kg x 12 x 3
Hammer Curls
14kg x 12 x 1
14kg x 10 x 1
14kg x 8 x 1
14kg x 7 x 1
14kg x 6 x 1
Gym was extremely busy, pushed for time so couldn't squeeze in any deadlifts...
Monday - Gym is too busy to anything meaningful Day
Abdominal Crunch Machine
50kg x 15 x 4
Deadlifts
75kg x 8 x 1
95kg x 8 x 1
105kg x 8 x 3
75kg x 12 x 1
Leg Curls
50kg x 15 x 1
55kg x 12 x 1
60kg x 9 x 1
65kg x 6 x 1
70kg x 3 x 1
Chin Ups
BW x 5 x 1
BW x 4 x 1
Bw x 3 x 1
Reverse Curl
17.5kg x 12 x 1
20kg x 12 x 1
22.5kg x 8 x 1
Gym was stupidly busy, found myself frustrated so I had a bit of a **** around session. Managed to get some decent deadlifts in but other than that feels like a bit of a waste of time.
Leg Day
Leg Press
120kg x 14 x 1
140kg x 14 x 1
160kg x 14 x 1
180kg x 14 x 1
200kg x 14 x 4
Calf Extension
160kg x 15 x 5
Leg Curl
55kg x 12 x 1
60kg x 12 x 2
60kg x 10 x 1
Leg Extension
50kg x 12 x 1
60kg x 12 x 2
60kg x 10 x 1
Hammer Curls
14kg x 12 x 2
14kg x 10 x 1
Felt drained today, not much in the tank despite doing a bit of a refeed. Odd.
Leg Press
120kg x 14 x 1
140kg x 14 x 1
160kg x 14 x 1
180kg x 14 x 1
200kg x 14 x 4
Calf Extension
160kg x 15 x 5
Leg Curl
55kg x 12 x 1
60kg x 12 x 2
60kg x 10 x 1
Leg Extension
50kg x 12 x 1
60kg x 12 x 2
60kg x 10 x 1
Hammer Curls
14kg x 12 x 2
14kg x 10 x 1
Felt drained today, not much in the tank despite doing a bit of a refeed. Odd.
Chest Day
DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 11 x 1
22kg x 9 x 3
DB Incline Bench Press
16kg x 12 x 4
Cable Crossovers
7.5kg x 15 x 2
7.5kg x 12 x 2
Tricep Rope Pulldowns
20kg x 12 x 1
20kg x 10 x 1
20kg x 8 x 1
Flying visit to the gym before being tattoo'd this morning, didn't have time to grab breakfast so low on energy, not bad considering.
DB Bench Press
18kg x 12 x 2
22kg x 12 x 1
22kg x 11 x 1
22kg x 9 x 3
DB Incline Bench Press
16kg x 12 x 4
Cable Crossovers
7.5kg x 15 x 2
7.5kg x 12 x 2
Tricep Rope Pulldowns
20kg x 12 x 1
20kg x 10 x 1
20kg x 8 x 1
Flying visit to the gym before being tattoo'd this morning, didn't have time to grab breakfast so low on energy, not bad considering.
Friday - Rest Day
Saturday - Back Day
Seated Row
80kg x 12 x 5
60kg x 12 x 1
Lat Pulldowns
45kg x 12 x 1
55kg x 8 x 4
Facepulls
25kg x 12 x 4
Straight Arm Pulldowns
20kg x 12 x 2
20kg x 8 x 1
15kg x 8 x 1
20kg x 8 x 1
15kg x 6 x 1
Roman Chair Back Extensions
BW+5kg x 18 x 3
Hammer Curls
12kg x 15 x 2
12kg x 12 x 1
12kg x 10 x 1
Chest Supported Row
12kg x 12 x 3
Again a really crowded gym and no chance to deadlift. I'll pick this up tomorrow when I do shoulders, but overall a reasonable workout, feeling good.
Saturday - Back Day
Seated Row
80kg x 12 x 5
60kg x 12 x 1
Lat Pulldowns
45kg x 12 x 1
55kg x 8 x 4
Facepulls
25kg x 12 x 4
Straight Arm Pulldowns
20kg x 12 x 2
20kg x 8 x 1
15kg x 8 x 1
20kg x 8 x 1
15kg x 6 x 1
Roman Chair Back Extensions
BW+5kg x 18 x 3
Hammer Curls
12kg x 15 x 2
12kg x 12 x 1
12kg x 10 x 1
Chest Supported Row
12kg x 12 x 3
Again a really crowded gym and no chance to deadlift. I'll pick this up tomorrow when I do shoulders, but overall a reasonable workout, feeling good.