Sorry to hear that bud keep strong like you are doing in the gym he was proud of you 💪Originally Posted by Rick123
Sorry to hear that bud keep strong like you are doing in the gym he was proud of you 💪
CHEST/DELTS/ARMS (02/12/21)
Flat db press
8x50kg
8x60kg
8x62,5kg
8x65kg
Flat bb press
3x8x120kg
Incline HS press
4x10x100kg
HS Machine flys
3x10x103kg
Cable side lateral raises
4x10x20kg (back and forward between shoulders)
Cable rear lateral raises
4x15x82kg (60 sec rest breaks in between)
Superset 1
Cable extensions 4x10x15kg (+10 partials)
Supinated DB curls 4x8x18kg (3 sec negatives)
Superset 2
V-bar pushdowns 4x8x80kg
Incline db hammer curls 4x8x16kg
No time for biceps yesterday so today i did them together with triceps in superset style.
LEGS/CALVES (03/12/21)
Seated leg curl
4x10x9g laatste set ds 8x77kg ds 8x56kg + 30 sec iso hold
Hack squats
10x40kg
10x80kg
10x120kg
10x140kg
10x160kg
Horizontal HS plate loaded leg press
3x15x150kg
Walking db lunges
1 all out set x 20kg dumbells
Single leg lying leg curls
3x10x20kg
Seated calf raises
4x55kg - 10 reps, 10 sec hold repeat 2x (30 reps
ARMS/CALVES 06/11/21
Superset 1
Ez bar curls wide grip 4x10x30kg
Ez bar curls close grip 4x10x30kg
Superset 2
Dumbell hammer curls 4x8x22kg
Rope pushdowns 4x15x50kg
Superset 3
V-bar pushdowns 4x12x80kg
Decline ez bar skullcrushers 4x10x45kg
Standing calve raises
6x10x60kg
BACK/BICEPS/ABS 08/11/21
Incline db rows
4x10x42kg
HS low row
3x8x150kg
Dual handle cable row
4x10x100kg
Single Arm HS front pulldowns
3x10x50kg
Dual rope pullovers
4x10x70kg
Dual rope cable curls
4x15x45kg
Ez bar preacher curls
4x8x30kg
Hanging leg raises
4 x failure
Very solid workout, bodyweight keeps creeping up! This morning it was 115kg / 253 lbs which is an all time high
CHEST/SHOULDERS/TRICEPS 09/12/21
Incline db press
3x8x65kg
Incline bb press
4x8x100kg
Dumbell chest flys
3x10x28kg
Pronated chest flys
3x12x17,5kg
Dumbell side laterals
4x12x16kg
Reverse pec deck
4x25x68kg (30 sec rest breaks)
Dual rope extensions
4x12x50kg
Life fitness dip machine
4x10x120kg (3 sec negatives between reps)
Hey DarrenW29, my apologies i just saw your message! Thanks for the support, he was just in pain the last few weeks (lung cancer) so it was better this way. But things like this are never easy to deal with…
LEGS (10/12/21)
Lying leg curls
4 sets x 6 reps x 3 triple dropsets
112kg drop 86kg drop 70kg
Horizontal HS plate loaded leg press
10x100kg
10x120kg
10x140kg
10x160kg
10x180kg
10x200kg
10x210kg
Hack squats
3x20x120kg
Leg extensions rest pause sets
2x25x56kg (2 sec hold at the top)
Dumbell stiff legged deadlift
3x10x50kg
Seated calf raises
3x15x40kg last set ds 10x20kg
Last edited by Rick123; 12-10-2021 at 05:22 PM.
ARMS/ABS 11/12/21
Superset 1
Rope pushdowns 4x12x40kg
Overhead rope extensions 4x12x40kg
Superset 2
Ez bar skullcrushers 4x12x45kg
Seated db curls 4x8x16kg
Superset 3
Dumbell incline concentration curls 4x8x14kg
Dumbell hammer curls 4x15x14kg
Seated life fitness side raise machine
4x15x37,5kg
Hanging leg raises
4 x failure
ARMS/CALVES 14/11/21
Superset 1
Single handle pushdowns 4x15x75kg
Pronated db kickback 4x8x16kg
Superset 2
Lying DB extensions 4x10x20kg
Cable curls 4x10x60kg
Superset 3
Ez bar Preacher curls 4x8x30kg
Ez bar curls 4x8x30kg(3 sec negatives)
Standing calf raises
6x8x65kg
Stupid arm pump, such an easy workout on paper, but once you start supersetting 2 biceps excercises and 2 triceps excercises with eachother the pump will be insane!
Posting Permissions
Reply With Quote