Monday 24th January - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Standing Lateral Raise 2x50 (6kg, 6kg)
Seated Barbell Press 2x10 1x8 (50kg, 50kg, 50kg)
Single Arm Cable Raises 3x12 (15kg, 15kg, 15kg)
Seated Front Raises 3x12 (14kg, 14kg, 14kg) Superset 1
Arnold Press 3x8 (10kg, 14kg, 14kg) Superset 1
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
BB Shrugs 4x12 (80kg, 80kg, 80kg)
Tuesday 25th January - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 1x12 1x50 (35kg, 25kg)
Back Squats 4x8 (100kg, 110kg, 110kg, 100kg)
Front Squats 2x8 (70kg, 70kg)
Leg Press 3x10 (200kg, 200kg, 200kg)
Leg Extension 21s (30kg)
Hamstring Curls 3x12 (50kg, 50kg, 50kg)
BB Lunges 2x20 (20kg, 20kg)
Thursday 27th January - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
High Incline DB Press 5x10 (22kg, 22kg, 35kg, 35kg, 30kg)
Incline Smith Press 4x8 (60kg, 60kg, 60kg, 60kg)
Flat Bench Press 3x8 (60kg, 60kg, 60kg)
DB Flies 3x10 (14kg, 16kg, 16kg)
Cable Pushdowns 3x15 (25kg, 35kg, 35kg, 35kg)
Skull Crushers 2x25 (20kg, 20kg) Superset
Closegrip Bench Press 2x25 (20kg, 20kg) Superset
Dips 3x6 (BW, BW, BW)
Monday and Tuesdays workouts went well. Especially legs, got some good volume and managed to keep the intensity up. Just a shame the leg press machine doesn't go as high so I had to reduce the weight. But it still did me good.
Shoulder workouts I think are my favourites these days just because I know I'm making such good progress with them so I enjoy working them, and I love the more volume approach. To think I used to do shoulders with legs a while ago is crazy
Todays workout wasn't great, I just didn't feel like my chest got worked. My triceps felt blitzed, but my chest, while definitely pumped didn't feel any uncomfort
, which to me is always a worry that it didn't get worked properly
Last workout tomorrow before my diet so really making the most of this last week for my size gains. Then next week the cut begins
Will weigh myself and get my stats up tomorrow. As well as pictures to show where I am before the cut begins