Tox's ... in it to win it

Chest/Shoulders Today

Flat Bench Press
60Kg x 15
80 x 10
105 x 7
dropsets 90 x 7 > 70 x 7

Db OH Press
20Kg x 13
26 x 10
32 x 7

Dips
BW x 15
+20Kg x 14..wrong weight
+50Kg x 10
dropset BW x 25

Seated Db Lat Raise
14's x 14
18's x 10
Standing
20's x 9

DB Flys...for a change
14's x 15
18's x 12
22's x 12

Bent Over Rear Delt Flies
16's x 13
20's x 10
 
cheers dude.

Back/Core last night

WG Pullups
BW x 13
+10Kg x 10
+20 x 9
D.S BW x 9

Yates Rows
70Kg x 15
100 x 12
115 x 10
D.S 100 x 12

1 Arm Cable Rows
41Kg x 12
46Kg x 10/11

Db Pullovers
20Kg x 15
30Kg x 12
38Kg x 10

Ab Wheel rollouts superset with Wighted Cable Crunches
10 > 46Kg x 12
10 > 46Kg x 11
10 > 46Kg x 10
10 > 46Kg x 8...hard combination:D

Planks
2 x 40sec holds

Hyperextensions
+10Kg x 12, 12, 12
 
Legs a day early this week...

Leg Extensions
85Kg x 16
105 x 12
140 x 10

Back Squats
70Kg x 12
100 x 10
120 x 10
140 x 8

DB SS
20's x 12
30's x 10

RDL's
70Kg x 15
90 x 12
105 x 10

Calf Extensions
175 x 10, 14, 14
185 x 12

Calf Press on leg press machine
200Kg x 20
 
slow updating this week.....

Tuesday....Chest/Shoulders

Flat Bench Press
60Kg x 15
80 x 11
105 x 7
dropsets 90 x 7 > 70 x 8

Smith OH Press
50Kg x 15
60 x 9
70 x 6, 4

Dips
BW x 15
+25Kg x 12
+50Kg x 9
dropset +25 x 12 > BW x 15

Db Lat Raise
14's x 15
20's x 11

Cable Lat Raise
8.25 x 11

Machine Chest Press
65Kg x 15
85 x 10
105 x 6

Bent Over Rear Delt Flies
16's x 14
20's x 11/12

Pushups to fail
x 42

-------------------------

Thursday...Back/Core

WG Pullups
BW x 14
+10Kg x 10
+22.5 x 7/8
D.S BW x 9

Yates Rows
70Kg x 15
100 x 12
120 x 10

Standard BOR's
100Kg x 10, 10, 10

ss/with Sumo Deads

100Kg x 12, 10, 120Kg x 12..interesting, back felt a lot more stable with these :)

Db Pullovers
20Kg x 15
30Kg x 12
40Kg x 8

Ab Wheel rollouts superset with Weighted Cable Crunches
12 > 48Kg x 10
12 > 48Kg x 10
12 > 48Kg x 10
12

Planks
2 x 30-40sec holds

------------------------------

Yesterday...Some Shoulders/Arms

Standing OHP
60Kg x 6, 6, 5, 5
65 x 5, 5

CGBP
60Kg x 10
80Kg x 8, 8, 8

Pushdowns
Sets up to 46Kg x 8

Rope Hammers
Sets up to 33Kg x 10

Db Hammers
Sets up to 18's x 12

Still cant friggin do curls or chins for forearm tendons :(

--------------------------

Today...Legs

Back Squats
60Kg x 12
100 x 10
120 x 10
140 x 3...total WTF moment...3rd just felt like it wasnt going, no rack or catchers..so stopped
120Kg x 10

Walking DB Lunges
18's x 12 steps (each leg)
24's x 12
28's x 10

RDL's
70Kg x 15
90 x 12
110 x 10...a lot slower and felt it hitting hammies more

Leg Extensions
75Kg x 15
105 x 12
135 x 11

Calf Extensions
165 x 15
175 x 15
185 x 15, 11

Still trying to loose some BF...but weight still 75.3Kg today..allthough feeling a bit leaner...so who knows. Feeling the lack of carbs just now though...strength feels like its going down. Got a funny feeling I need some cardio to lean out now :(
 
Last edited:
Going to have a change for a few weeks...drops reps...up the volume..see if I can get a bit more strength going. Will try follow the 30 reps principles for main lifts at least.

Chest/Shoulders Today

60secs rest between all sets...

Flat Bench Press
60Kg x 15

90Kg x 5, 5
95Kg x 5, 5, 5, 5

Standing OH Press
60 x 5, 5
62.5 x 5, 5, 5, 5 (last rep PP)

Dips
BW x 15
+45Kg x 8, 8, 8

Db Lat Raise
18's x 10, 10, 12

Cable Lat Raise
8.25 x 10, 8

Machine Chest Press
95Kg x 10, 8, 6

Bent Over Rear Delt Flies
18's x 10, 10, 10

Customary Pushups to fail
x 40
 
Today...Back/Core

60 secs between sets...

WG Pullups
BW x 10
+15Kg x 5, 5, 5, 5, 5, 5

BOR's
70Kg x 10
105Kg x 5
110 x 5
115 x 5, 5, 5, 5

Sumo Deads
100Kg x 10
130 x 8
140 x 8, 7

Db Pullovers
38Kg x 8, 8, 8

Cable 1 Arm Rows
48Kg x 8, 8, 8

Ab Wheel rollouts superset with Weighted Cable Crunches
15 > 48Kg x 10
15 > 48Kg x 10
15 > 48Kg x 7
15 > 48Kg x 8

Hanging Leg Raises
12, 10, 9


Tough...not sure my dodgy hip is going to like these deads and BOR's. Hopefully ok
 
Todays Efforts...Legs/Core

Back Squats
60Kg x 10
100 x 5
120 x 2

125 x 5
130 x 5
135 x 5
140 x 5, 5
142.5 x 5 just

DB SS
30's x 8, 8, 6

Leg Extensions (home)
70Kg x 10
75 x 10
80 x 9

RDL's
90Kg x 5
95 x 5, 5
100 x 5
105 x 5, 5

Ab Wheel rollouts superset with Weighted Cable Crunches
15 > 35Kg x 15
15 > 40Kg x 15
15 > 45Kg x 10
15 > 50Kg x 5

Weighted Leg Raises
12Kg x 10
13Kg x 10, 10
 
Chest/Shoulders Today

Flat Bench Press
60Kg x 10
90 x 2

95Kg x 5
97.5Kg x 5, 5, 5, 5
100 x 4...:o

Standing OH Press
62.5 x 5
65 x 5, 5, 5
67.5 x 5 (1PP), 5

Dips
BW x 10
+45Kg x 8, 8, 10

Db Lat Raise
20's x 8, 8, 9

Incline Bench Press
60Kg x 8
70 x 8
80 x 8
85 x 6

Bent Over Rear Delt Flies
20's x 10, 10, 10

Cable Front Raise
12 x 3 somethin
 
You must log in or register to reply here.
Back
Top Bottom