14/3/23
C3 W3 D1 up/down ladder
Bench
Barx20
40x5
60x5
67.5x5
75x3
85x7
75x9
67.5x9
Deadlift
60x5
80x5
100x3
115x5
130x3
145x6
130x5
115x8
NG Chin ups
BWx7 7 6 5
A) KB Front squats 16’s X10
B) Prowler push and drag 60kg 8 lengths
Two rounds, was gassed.
Chin ups felt so heavy after bench and deadlift. A hectic week ahead, so pairing up lifts for the 1’s week. Bench was a grind but damn I was getting that 7th rep. Deadlift moved well, happy with a strong fast six reps.
16/3/23
C3 W3 D2
Press
Barx20
30x5
35x3
40x1
45x5
52.5x3
57.5x4
50x6
45x7
Squat
Barx20
40x5
60x5
80x3
90x5
105x3
120x3
130x1
Leg press RP
140x35
Laying ham curl RP
35x25
Leg extensions RP
48x33
Dips
BWx10 8 7 7 7
Meh. Top sets of press and squat felt rough. Squat reps were actually smooth and moved well, but I have this monkey on my shoulder saying “this is heavy for your skinny ass what will happen if you can’t complete the next rep?” So I bailed. Wanted to feel TM of 130 on my back and didn’t have the mental mindset for the back off sets, so want all bro split after that.
Moving forward, I’ll run press with this same TM (60kg). Squat I don’t know, I just need to get used to having a heavy weight on my back. Anything over 110 is a bit uh uh. Bench is slowly getting there, deadlifts are going well.
Thanks for the likes pal. Wanted to say hi.
Looks like you’re doing some good compound exercises
Keep up the good work!
Thanks for dropping by. I’ve figured if I can get the basics right I can’t go too far wrong!
On the spot work gym session tonight. Planned to get a run in, but my days of getting soaking wet are long gone, just not fun anymore.
Low handle TB Deadlift
155x5 (grip! My hands hate me)
95x16
7 rounds in 10:44
A) 10x50kg TB Shrugs
B) 10x15kg DB Push press
C) 10xbaby weight reverse flyes
EZ Bar Curls
35x10 8 6 (squeeeeeze)
Pushdowns
25x4x15
DB Curls
15x2x10
19-20/03/23
C4 W1 D1
3.6mile run before work, 28mins.
Midnight work gym:
Bench
Barx10
40x5
55x5
65x3
75x3
85x6
75x10
65x11
DB chest support row
25x3x10
DB Shoulder Press
18x10
22x10
25x2x7
Face pulls x45
Push ups x60
Lat raises did them
Solid six on bench, didn’t equal last week’s seven, but more reps on the back off sets and this was a strong set.
20/3/23
20 mins window of opportunity before night shift, gym won’t be an option tonight.
32kg kettlebell
A)Single arm clean x3 p/s
B)Goblet squat x5
C)Swings X10
5 rounds circa 10minutes
50 swings in 3:12
30 (broken) curls to take me to 20 minutes.
Legs tad tired going in to this, it was just the tonic. I feel ridiculous doing swings, but feel good after and better yet, they drive an appetite.
21/3/23
C4W1D2
Deadlift
60x5
80x5
95x3
110x3
125x3
140x7
125x6
110x8
SG Chin ups
BWx8 8 7 6 6 5 5 6 5 5 total 61
Dips
BWx8
+10x6 6
+15x5 5
BWx10