Thankyou Darren! We have to grow
BACK/ABS (21/06/2021)
S.A. HS low row
15x20kg warm-up
10x40kg warm-up
15x60kg
12x75kg
Pulldowns
3x10x103kg
Pullover machine
2x10x120kg
S.A. HS reverse pulldowns
2x8x55kg
Incline db rows
12x34kg
12x36kg
10x38kg ds 8x28kg
Banded hyperextensions (purple res. band)
2 sets to failure (20, 18)
Decline bench leg raises
4 sets to failure
A little bit of a miscalculation on some working sets, but no worries just went on failure in a higher rep range, next workout we increase the weight
Great size and proportions bro
Thanks bro, really appreciated!
ARMS/CALVES (22/06/2021)
Single arm cable curls
3x12x30kg
Concentration db preacher curls
3x10x14kg
Seated db hammer curls (1 sec paused at the top)
3x12x16kg
Dual rope pushdowns
3x10x50kg
Dips machine
3x12x140kg
Lying db extensions
3x12x18kg
Forearm machine
Forearm rotations superset Wrist curls
3x6x40kg <> 3x15x60kg
Standing calve raises
2 warm-up sets
4x10x80kg + 10 partials + 10 sec stretch
LEGS (23/06/2021)
Lying leg curls
10x35kg (+2 reps)
10x35kg ds 10x25kg + 10 partials (+2 reps)
Pendulum squats
10x75kg (+2 reps + PR)
15x60kg (PR)
V-squats
10x180kg
Cluster set: 10x160kg (20 sec) 7x160kg (20 sec) 5x160kg
Stiff legged barbell deadlift
2x10x180kg (3 sec eccentric)
Leg extensions
2x12x110kg
15x80kg
Single leg seated leg curls
2x15x35kg
Awesome leg workout, progressed on several lifts.
CHEST/SHOULDERS/ABS (25/06/2021)
Incline db press
Topset: 8x60kg
Backoff: 11x50kg
HS plate loaded flat press
Topset: 7x120kg
Backoff: 10x100kg
HS plate loaded shoulder press
Topset: 6x120kg
Backoff: 9x100kg, 8x100kg
Weighted dips
Topset: 8xBW+12kg chain, 8xBW+12kg chain
Backoff: 12xBW
HS pec flys
3x12x89kg
Bent over rear lateral machine raises
3x20x5kg
Incline raises
3x15x10kg
Ez bar pushdowns
4x10x90kg
Rope crunches
4x20x90kg
Only one in the gym, so no spotter available to help me threw up the heavy dumbells, but still i can't complain, we're making steady progress.
BACK/CALVES (26/06/2021)
S.A. HS low row
12x80kg
10x90kg
Lat pulldowns
3x12x103kg
Pullover machine
3x10x120kg
Rack pulls
4x8x210kg
Incline db rows
10x38kg
10x38kg ds 10x28kg
Life fitness seated biceps curl
13x50kg
11x50kg
9x50kg
Alternating db curls
3x12x14kg
Standing calve raises
6 reps, 6 sec hard contraction at the top, 6 sec stretch down, repeat 2x
3 sets 18 reps x 40kg
Slept like shit, but got a good workout in, strenght is progressing within every workout.