"Time to Get Shreddies" Log

Friday: Quads

Squats - 60kg x15x2, 90kg x12x2, 110kg x10x2, 90kg x10x2 (Paused)
Leg Press - 250kg x15x3, 300kg x12x2
Adductor Machine - 70kg x20x3
Walking Lunges - 20kg x20x3
Leg Extensions - 60kg x20x4
 
Almost down to 100kg, 102kg to be exact! Lost a stone and a half so far

Monday: Back/Hamstrings

Lying DB Rows - 26kg x15x2, 32kg x10x3
Bent Over Row - 80kg x12x2, 100kg x10x2
Y-Raise - 12kg x10x3
Close Grip Pulldown - 60kg x12x4
Machine Row - 40kg x12x3
Lying DB Hamstring Curl - 16kg x12x4
Seated Hamstring Curl - 35kg x15x3


Tuesday: Chest/Triceps

DB Fly - 14kg x15x2, 20kg x12x2
Bench Press (4 second negs/positive) - 70kg x10, 80kg x10, 90kg x7, 70kg x10x2
Cable Crossover/Upward Cable Pull Superset - 30kg x10/15kg x10 x3
Dips/Pushup Superset - BW x15/10 x3
DB Overhead Extension - 38kg x10x3
Cable Pulldown - 20kg x10x3


Thursday - Shoulders/Biceps

OHP - 40kg x15, 50kg x10x2
Seated DB Press - 28kg x10x3
Side Laterals - 16kg x12x4
Rear DB Fly - 16kg x10x4
Standing DB Curls - 16kg x12x3
Cable Hammer Curls - 30kg x10x3
Cable Curls - 35kg x10x2

Curls for the gurlz

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Friday: Quads

Walking Lunges - BW x40, 20kg x30, 36kg x20x2
Squats - 90kg x12x2, 120kg x10x2
Front Squats - 70kg x12x3
Adductor Machine - 60kg x25x3
Leg Extensions/BW Squats Superset - 60kg x20/15 x3
 
Monday: Chest/Triceps

Chest Press - 50kg x15x2, 85kg x12x3
Incline DB Bench - 36kg x10x3, (Paused) 28kg x8
Low Cable Pull - 15kg x12x4
High Incline Bench Press - 70kg x10x3
Overhead DB Extension - 32kg x12x3
Cable Pushdown - 35kg x10x3
Rope Pulldown - 15kg x20x2
 
Tuesday: Back/Hamstrings

Bent Over Rows - 70kg x15, 80kg x15, 100kg x12, 130kg x8x3
Lat Pulldown - 70kg x12x4
Y-Raise - 12kg x12x3
Seated Cable Row - 80kg x10x4
SLDL - 80kg x12x3

Bent over rows felt so good tonight so just kept going. Pleased with the weight, especially while cutting
 
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