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03-21-2022, 04:50 PM
#291
Pull (21/03/22)
Pullover machine
120kg x 17 (+1), 15 (+1)
HS single arm front pulldown
120kg x 8
100kg x 15 (+2), 12
HS low row
140kg x 9 (+1)
120kg x 12 (+1), 9
Bent over db rows (upper back focus)
34kg x 12, 11, 10, 10
Reverse pec deck
89kg x 12, 10
82kg x 11, 10
Facepulls
3x15x45kg
Primal preacher curl machine
40kg x 16 (+2), 12 (+1), 10 (+1)
Single arm cable curls
20kg x 15, 13, 12
Banded hyperextensions
3x15
Leg raises
4 sets till failure
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03-22-2022, 04:21 PM
#292
PUSH 22/03/22
Incline db press
11x60kg (+1 rep)
13x52kg (+2kg - 2 reps)
Decline bb press
7x140kg
9x120kg (+ 1 rep)
12x100kg
DB shoulder press (Paused)
30kg x 12, 11, 10
Pin loaded HS machine press
2x10x82kg
Cluster: 10x75kg…6x75kg…5x75kg
HS chest fly
4x12x89kg
DB Y-raises
14kg x 15, 13, 12
Life fitness side lateral raises
45kg x 10
35kg x 13, 11
Dual rope cable extensions
45kg x 16, 13, 12
Single arm overhead cable ext
25kg x 11, 10, 9
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03-28-2022, 07:45 PM
#293
PULL 28/03/22
Pullover machine
120kg x 17, 15
HS single arm front pulldown
120kg x 9 (+1)
100kg x 15, 12
HS low row
140kg x 9
120kg x 12, 9
Incline db rows (upper back focus)
32kg x 10, 9, 9
Reverse pec deck
82kg x 15, 13, 12, 11
Single arm cable row
35kg x 15, 12, 12
Facepulls
3x15x60kg
Primal preacher curl machine
40kg x 16, 12, 10 (+1)
Single arm cable curls
20kg x 15, 13, 12
Rope crunches
4 sets till failure
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03-29-2022, 07:07 PM
#294
PUSH 29/03/22
Slight decline db press
Topset: 12x60kg (+1 reps)
Backoff: 15x54kg (+3 reps)
HS iso lateral bench press
Topset: 10x120kg (+3 reps)
Backoff: 10x100kg (+1 rep)
Incline HS chest press
1 topset: 7x110kg (+10kg - 1 rep)
Cluster set: 10x80kg (+2 reps) ... 5x80kg ... 4x80kg
Cable flys
4x15x35kg (+3 reps) + 10 sec pause in the stretch (last set ds 12x25kg)
Single arm standing side lateral machine
10kg x 20
15kg x 14, 11, 9
Rope front raises ss db side lateral raises
3x10x35kg ss 3x15x14kg
Dual rope pushdowns
50kg (+5kg) x 15, 13, 11
Lying DB extensions
18kg x 15, 13, 12
Still making progress on a few lifts 6 weeks out, performance is great!
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03-30-2022, 06:25 PM
#295
QUADS/CALVES 30/03/22
Seated calf raises
40kg x 20 (10 sec RP) x 10 (10 sec RP) x7 (10 sec RP) x 6
Standing calve raises
70kg x 10, 9,
Leg extensions (occluded)
75kg x 28, 18, 15, 12 (30 sec rest breaks)
Adductor machine
71,25kg x 30(+2), 25, 20
Heel elevated smith squat
140kg x 10, 8
110kg x 12
Single leg life fitness leg press
3x15x56kg
Sissy squat
25xBW
22xBW
18xBW
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04-01-2022, 06:28 PM
#296
BACK/HAMSTRINGS (01/04/22)
Seated hamstring curl
85kg x 18 (+ 4), 16 (+ 3 reps), 15 (+ 4 rep)
Cluster set: 75kg x 12/10/8
Lying leg curl
25kg x 14, 12, 12
Stiff legged db deadlifts
10x140kg ds 10x100kg ds 10x60kg
Backoff: 16x100kg (4 sec eccentric)
Single arm cable pulldowns
75kgx 15, 13, 12
HS iso lateral row (upper back focus)
120kg x 14 (+1), 12, 12 (+1)
Wide grip cable rows
100kg x 13, 12
80kg x 16
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04-02-2022, 09:26 AM
#297
ARMS/CALVES/ABS 02/04/22
Seated calf raises
40kg x 22 +2 (10 sec RP) x 12 + 2 (10 sec RP) x 8 + 1 (10 sec RP) x 6
Standing calve raises
70kg x 12 (+2), 10 (+1), 9 (+1)
Superset 1:
Dual rope pushdowns 4x12x50kg
Cable curls 4x12x50kg
Superset 2:
Ez bar cable pushdowns 4x15x70kg
Db hammer curls 4x10x18kg
Superset 3:
Lying db extensions 4x12x18kg
Machine preacher curls 4x12x40kg
Superset 4:
Barbell spider curls 3x12x25kg
Overhead rope extensions 3x12x45kg
DB Y-raises
4x15x14kg
Decline crunches into ab roll-outs
4 rounds to failure
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04-04-2022, 08:09 PM
#298
PULL 04/04/22
Pullover machine
120kg x 17, 15
HS single arm front pulldown
120kg x 9
100kg x 15, 12
T-bar rows (upper back focus)
80kg x 12, 11, 10
HS low row
120kg x 10, 9
110kg x 10
Reverse pec deck
82kg x 15, 13, 12, 11
Single arm cable row
3x12x45kg (+10kg)
Primal preacher curl machine
40kg x 16, 12, 10
Single arm cable curls
20kg x 14, 12, 11
Leg raises
4 sets till failure
Workout still feeling great, only a slight reduction in energy at the last part of the workout. Shape is improving daily right now. I’ll be sharing some shape updates this weekend ![Wink](images/smilies/wink.png)
Food has been lowered since today. Low days 100 carbs, high days 500gr carbs. No more whey, only whole foods. 4 weeks and 6 days to give everything!
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04-06-2022, 04:19 PM
#299
QUADS/CALVES 06/04/22
Seated calf raises
40kg x 25 +3 (10 sec RP) x 12 (10 sec RP) x10 (10 sec RP) x 8
Standing calve raises
70kg x 15 (+3), 12, 10
Lying leg curls
2 warm up sets x 15 to warm up knees
Leg extensions (occluded)
75kg x 28, 18, 15, 12 (30 sec rest breaks)
V-squats
200kg x 10, 8
160kg x 14
Life fitness leg press
3x15x150kg
Bulgarian split squats
3x15x50kg
Adductor machine
71,25kg x 15, 12, 10
Abductor machine
71,25kg x 20, 15, 15
Workouts getting pretty though especially on low days. 100gr carb days aren’t that much fun lol.
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04-08-2022, 06:26 PM
#300
HAMSTRINGS/BACK (08/04/22)
Seated hamstring curl
90kg (+5kg) x 18, 16, 13
Cluster set: 75kg x 12/10/8
Lying leg curl
25kg x 15 (+1), 14 (+2), 13 (+2)
Dumbell stiff legged deadlifts
4x15x60kg
Single arm cable pulldowns
75kgx 15, 13, 12
HS iso lateral row (upper back focus)
120kg x 14, 12, 12
Wide grip cable rows
3x12x100kg
Rope pullovers
3x15x35kg
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