Friday 28.04.23 - Chest & Arms (Week 4)
1a.Low Incline Barbell Bench
60kg x5x5x5
Could have got a few more on the last set, but my sleep was very broken lastnight, so keeping things reserved today.
1b.Seated DB Hammer Curl (Back supported)
8kg per hand x8x8x10
2a.Close Grip Incline Bench (Cambered Football Bar)
42kg x8x8x10
2b.Cable Curls
4.25kg x10x10x13
3.Unilateral Cable Flye
4.25kg x10x10x12 per arm
4.Overhead Cable Tricep Extension
11.5kg x10x10x11
Tuesday 02.05.23 - Lower Body (Week 4)
1a.BB Squat
75kg x5x5x5
1b.Seated Leg Curl
13.75kg x10x10x15
2a.BB Good Morning
46kg x8x8x9
2b.Single Leg Calf Raise
BW x2x3x3
2c.Standing Calf Raise
BW+3kg x10x10x14
3.Bulgarian Split Squat
3kg per hand x10x10x11 per leg
4a.Cable Crunch
17.25kg x10x10x12
4b.DB Side Bend
8kg x10x10x15 per side
Wednesday 03.05.23 - Chest & Arms (Week 5)
1a.Low Incline Barbell Bench
62.5kg x5x5x5
1b.Seated DB Hammer Curl (Back supported)
8.25kg per hand x8x8x9
2a.Close Grip Incline Bench (Cambered Football Bar)
43kg x8x8x9
2b.Cable Curls
4.5kg x10x10x13
3.Unilateral Cable Flye
4.5kg x10x10x12 per arm
4.Overhead Cable Tricep Extension
11.5kg x10x10x12
Sunday 07.05.23 - Lower Body (Week 5)
1a.BB Squat
80kg x5x5x5
1b.Seated Leg Curl
14.5kg x10x10x12
2a.BB Good Morning
47.5kg x8x8x8
2b.Single Leg Calf Raise
BW x3x3x3
2c.Standing Calf Raise
BW+3.25kg x10x10x13
3.Bulgarian Split Squat
4kg per hand x10x10x10 per leg
4a.Cable Crunch
17.5kg x10x10x12
4b.DB Side Bend
12kg x10x10x15 per side
Wednesday 10.05.23 - Back & Delts (Week 6)
1a.Close Grip Pullups
Bodyweight (86.5) + 4.5kg x3x3x3x3
1b.Seated Overhead Press Press
46.25kg x3x3x3x3
2.Chest Supported DB Row
17kg per hand x8x8x10
3.Seated Low Pulley Face Pull
6.625kg x10x10x12
4.Barbell Shrug
42kg x10x10x12
5.Kneeling Straight Arm Pulldown
10kg x10x10x12
6.Kneeling Cable Lateral Raise
4kg x10x10x12 per side
Friday 12.05.23 - Lower Body (Week 6)
1a.BB Squat
85kg x5x5x4
1b.Seated Leg Curl
14.5kg x10x10x12
2a.BB Good Morning
50kg x8x8x8
2b.Single Leg Calf Raise
BW x3x3x3
2c.Standing Calf Raise
BW+5kg x10x10x12
3.Bulgarian Split Squat
5kg per hand x10x9x9 per leg
4a.Cable Crunch
17.6kg x10x10x12
4b.DB Side Bend
17kg x10x10x12 per side
Saturday 13.05.23 - Chest & Arms (Week 7)
1a.Low Incline Barbell Bench
67.5kg x5x4x4
1b.Seated DB Hammer Curl
8.5kg per hand x8x8x9
2a.Close Grip Incline Bench (Cambered Football Bar)
45.5kg x8x8x9
2b.Cable Curls
4.875kg x10x10x13
3.Unilateral Cable Flye
4.875kg x10x10x12 per arm
4.Overhead Cable Tricep Extension
11.875kg x10x10x11
Monday 15.05.23 - Back & Delts (Week 7)
1a.Close Grip Pullups
Bodyweight (88.5) + 4.25kg x3x3x3x3
1b.Seated Overhead Press Press
47.5kg x3x3x3x3
2.Chest Supported DB Row
18kg per hand x8x8x9
3.Seated Low Pulley Face Pull
6.75kg x10x10x12
4.Barbell Shrug
42.5kg x10x10x12
5.Kneeling Straight Arm Pulldown
10kg x10x10x12
6.Kneeling Cable Lateral Raise
4.125kg x10x10x12 per side
Thursday 18.05.23 - Lower Body (Week 7)
1a.BB Squat
90kg x3x3x3x3
Happy with the progress on my squats. Doesn’t seem like much weight to most people, but I really struggle with them.
1b.Seated Leg Curl
14.75kg x10x10x13
2a.BB Good Morning
52.5kg x6x6x8
2b.Single Leg Calf Raise
BW x3x3x3.5 per leg
2c.Standing Calf Raise
BW+5.5kg x10x10x12
3.Bulgarian Split Squat
7kg per hand x8x8x8 per leg
4a.Cable Crunch
17.75kg x10x10x12
4b.DB Side Bend
17.125kg x10x10x12 per side
Friday 19.05.23 - Chest & Arms (Week 8)
1a.Low Incline Barbell Bench
70kg x3x3x3x3
1b.Seated DB Hammer Curl
8.625kg per hand x8x8x9
2a.Close Grip Incline Bench (Cambered Football Bar)
46.5kg x8x8x9
2b.Cable Curls
5kg x10x10x13
3.Unilateral Cable Flye
5kg x10x10x12 per arm
4.Overhead Cable Tricep Extension
12kg x10x10x11
Saturday 20.05.23 - Back & Delts (Week 8)
1a.Close Grip Pullups
Bodyweight (86.1) + 7.5kg x3x3x3x2
1b.Seated Overhead Press
48.75kg x3x3x3x2
2.Chest Supported DB Row
18.5kg per hand x8x8x9
3.Seated Low Pulley Face Pull
7kg x10x10x12
4.Barbell Shrug
43kg x10x10x12
5.Kneeling Straight Arm Pulldown
10.75kg x10x10x12
6.Kneeling Cable Lateral Raise
4.25kg x10x10x12 per side
Monday 22.05.23 - Lower Body (Week 8)
1a.BB Squat
95kg x3x3x3x3
1b.Seated Leg Curl
15kg x10x10x13
2a.BB Good Morning
55kg x6x6x8
2b.Single Leg Calf Raise
BW x3x3x4 per leg
2c.Standing Calf Raise
BW+5.75kg x10x10x12
3.Bulgarian Split Squat
8kg per hand x8x8x8 per leg
4a.Cable Crunch
18kg x10x10x11
4b.DB Side Bend
17.25kg x10x10x12 per side
Tuesday 24.05.23 - Chest & Arms (Week 9)
1a.Low Incline Barbell Bench
72.5kg x3x3x3x3
1b.Seated DB Hammer Curl
8.75kg per hand x8x8x9
2a.Close Grip Incline Bench (Cambered Football Bar)
47.5kg x8x8x8
2b.Cable Curls
5.25kg x10x10x13
3.Unilateral Cable Flye
5.125kg x10x10x12 per arm
4.Overhead Cable Tricep Extension
12.25kg x10x10x11
Friday 26.05.23 - Back & Delts (Week 9)
1a.Close Grip Pullups
Bodyweight (86.7) + 8.3kg x2x2x2x2x2
1b.Seated Overhead Press
50kg x2x2x2x2x2
2.Chest Supported DB Row
19kg per hand x8x8x8
3.Seated Low Pulley Face Pull
7.25kg x10x10x11
4.Barbell Shrug
43.5kg x10x10x12
5.Kneeling Straight Arm Pulldown
13.75kg x10x10x12
6.Kneeling Cable Lateral Raise
4.375kg x10x10x12 per side
Sunday 28.05.23 - Lower Body (Week 9)
1a.BB Squat
100kg x2x2x2x2x2
1b.Seated Leg Curl
15.25kg x10x10x13
2a.BB Good Morning
57.5kg x6x6x6
2b.Single Leg Calf Raise
BW x3x3x4 per leg
2c.Standing Calf Raise
BW+6kg x10x10x11
3.Bulgarian Split Squat
14kg per hand x6x6x6 per leg
4a.Cable Crunch
18.125kg x10x10x11
4b.DB Side Bend
17.375kg x10x10x11 per side
Monday 29.05.23 - Chest & Arms (Week 10)
1a.Low Incline Barbell Bench
75kg x3x3x2x2
1b.Seated DB Hammer Curl
8.875kg per hand x8x8x8
2a.Close Grip Incline Bench (Cambered Football Bar)
48.5kg x8x8x8
2b.Cable Curls
5.5kg x10x10x13
3.Unilateral Cable Flye
5.25kg x10x10x12 per arm
4.Overhead Cable Tricep Extension
12.375kg x10x10x11
Wednesday 31.05.23 - Back & Delts (Week 10)
1a.Close Grip Pullups
Bodyweight (86.5) + 9.5kg x2x2x2x1x1
1b.Seated Overhead Press
51.25kg x2x2x2x1x1
2.Chest Supported DB Row
19.5kg per hand x8x8x8
3.Seated Low Pulley Face Pull
7.375kg x10x10x11
4.Barbell Shrug
44kg x10x10x11
5.Kneeling Straight Arm Pulldown
13.875kg x10x10x11
6.Kneeling Cable Lateral Raise
4.5kg x10x10x11 per side
[/quote]
Friday 01.06.23 - Lower Body (Week 1)
1a.BB Squat
70kg x5x5x8
1b.Seated Leg Curl
13.75kg x15x15x12
2a.BB Good Morning
45kg x8x8x10
2b.Single Leg Calf Raise
BW x3x3x3 per leg
2c.Standing Calf Raise
BW+5kg x14x12x12
3.Bulgarian Split Squat
0.5kg per hand x10x12x12 per leg
4a.Cable Crunch
11.25kg x15x15x15
4b.Laying Side Crunch
x10x10x10 per side
Monday 05.06.23 - Chest & Arms (Week 1)
1a.Low Incline Bench (Cambered Football Bar)
50kg x5x5x8
1b.Ez-Curl
18.5kg x8x8x8
2a.Close Grip Incline Bench (Cambered Football Bar)
45kg x8x8x8
2b.DB Hammer Curls
7kg x15x13x10
3.Unilateral Cable Flye
2.5kg x15x15x15
4.Unilateral Overhead Cable Tricep Extension
2.5kg x15x13x12