Sunday's session - forgot to type it up:
Usual RC work that I've been doing (takes me about 10 mins to complete)
BORs:
12x60
10x70
10x80
8x90
8x100
6x120
DS:15x60
T-Bar rows:
10x60kg
10x80kg
8x100kg
8x120kg
12x80kg
15x80kg
Bent over cable pull downs:
5x10x100kg
Side lateral raises:
10x5kg
10x7.5kg
10x7.5kg
10x10kg
7x12kg
EZ-bar french press // superset with single arm cable tricep extension
10x27.5 // 10x10kg
10x27.5 // 10x10kg
8x32.5 // 8x15kg
8x32.5 // 8x15kg
6x37.5 // 6x20kg
Single arm overhead tricep extension:
8x10
8x10
8x12
6x14
5x16.5
Lat pull downs (WG):
10x70
10x80
10x90
Narrow grip:
12x100
9x100
7x100
BW Chins 3x5reps
FIN.
Good work out but didn't feel beastly for some reason :/ Dunno, I'm losing weight at the moment but can't workout if it's bulk I'm losing or BF - my gf says my face looks a bit thinner - so maybe it is BF, but we'll see. With my shoulder being the way it is I think I haven't been pushing myself.
Usual RC work that I've been doing (takes me about 10 mins to complete)
BORs:
12x60
10x70
10x80
8x90
8x100
6x120
DS:15x60
T-Bar rows:
10x60kg
10x80kg
8x100kg
8x120kg
12x80kg
15x80kg
Bent over cable pull downs:
5x10x100kg
Side lateral raises:
10x5kg
10x7.5kg
10x7.5kg
10x10kg
7x12kg
EZ-bar french press // superset with single arm cable tricep extension
10x27.5 // 10x10kg
10x27.5 // 10x10kg
8x32.5 // 8x15kg
8x32.5 // 8x15kg
6x37.5 // 6x20kg
Single arm overhead tricep extension:
8x10
8x10
8x12
6x14
5x16.5
Lat pull downs (WG):
10x70
10x80
10x90
Narrow grip:
12x100
9x100
7x100
BW Chins 3x5reps
FIN.
Good work out but didn't feel beastly for some reason :/ Dunno, I'm losing weight at the moment but can't workout if it's bulk I'm losing or BF - my gf says my face looks a bit thinner - so maybe it is BF, but we'll see. With my shoulder being the way it is I think I haven't been pushing myself.