Nice leg work today! You’re healing up well, then?
Yes, leg seems fine, no pain within the muscle, swelling pretty much gone, and nice neat scar. Got lucky I think!
6 Likes
Glad to hear it, mate!
1 Like
Bb ohp
20kg x 10
40kg x 10
50kg x 6
60kg x 4
70kg x 2
82.5kg x fail
82.5kg push press x 1 (Pr cause I’ve not really done push pressing)
60kg x 5
Db lateral raises ss 20kg bnp
12kg x 12 / 25
12kg x 15 / 15
12kg x 12 / 12
Matrix plate load shoulder press ng
10kg x 20
20kg x 10
25kg x 10
30kg x 5
20kg x 15
Cable Lateral raise
6.8kg x 10
9kg x 5
4.5kg x 20
Converging shoulder press
32kg x 10
41kg x 8
41kg x 7
Rope hammer curl
22.5kg x 10
27kg x 10
29.3kg x 10
Db Cross body hammer curls
18kg x 8
16kg x 10
10kg x 10
Curl machine
14kg x 12
18kg x 12
23kg x 8
Rope cable crunch
3 x 20
Decline situps
30
6 Likes
Rope straight arm pull downs
3 x 20
Rear delt fly machine
3 x 20
Hammer strength iso front lat pull down
15kg x 20
30kg x 12
45kg x 7
30kg x 20
Wide grip seated cable row
20kg x 12
23.5kg x 16
34kg x 10
44.5kg x 9
Behind neck pull downs
26kg x 20
47kg x 20
61kg x 10
Triceps ext
3 x 20
Dips
Bw x 20 (shoulder still not liking)
Oh Triceps ext
10kg x 10
10kg x 7
Db lateral raises
12kg x 12
5 Likes
Fly machine
87.5kg x 10
110kg x 12
125kg x 6
72.5kg x 20
Hammer strength iso Incline press
10kg x 30
20kg x 20
30kg x 9
30kg x 8
30kg x 9
20kg x 18
Incline db fly
20kg x 14
18kg x 16
Incline bench to neck
40kg x 10
40kg x 10
40kg x 10
40kg x 10
Low to high cable fly
3 x 10
Db lateral raises
10kg x 20
12kg x 12
Rope hammer curls
21.25kg x 20
21.25kg x 20
21.25kg x 15
Cross body hammer curls
16kg x 10
16kg x 7
Curl machine
3 x 8
5 Likes
Deadlift
60kg x 10
110kg x 3
150kg x 3
190kg x 2
230kg x 1
260kg x fail
230kg x 4
180kg x 15 (rep Pr)
Leg press (controlled no lockout)
100kg x 20
150kg x 15
200kg x 10
200kg x 10
200kg x 16
Lying leg curl
27.5kg x 20
35kg x 20
42.5kg x 12
50kg x 9
Seated leg ext
35kg x 15
50kg x 10
65kg x 20
87.5kg x 20
Seated calf raises
20kg x 20
40kg x 12
40kg x 12
Db lateral raises
12kg x 12
12kg x 10
8 Likes
The elusive 260kg Deadlift is starting to piss me off now, might have to actually start some intelligent training for it.
4 Likes
Wow, nice!
1 Like
It might have been 16, I sort of lost count, but I’m logging 15 so I have an easy Pr next time.
3 Likes
Nice to see that you have not lost any DL mojo during your leg break.
1 Like
Had to let my lever belt out a hole today. It’s from drinking 5+ beers daily, and not prepping meals since I’ve split from the missus.
Going to be moving back into my flat on 5th Nov, so can get properly dialled in then.
T-ransformation 2022 watch out.!
4 Likes
Bb ohp
20kg x 10
40kg x 10
50kg x 6
60kg x 4
75kg x fail
75kg push press x 1
60kg x 5
Db lateral raises ss 20kg bnp
12kg x 15 / 25
12kg x 15 / 15
12kg x 15 / 15
Hammer strength iso shoulder press
10kg x 10
20kg x 10
30kg x 10
30kg x 6
20kg x 14
Cable Lateral raise
5kg x 20
7.5kg x 10
7.5kg x 8
Shoulder press machine ng
12.5kg x 20
20kg x 20
27.5kg x 15
35kg x 8
Db Cross body hammer curls
16kg x 10
18kg x 10
16kg x 10
Bb curl
20kg x 20
20kg x 20
20kg x 20
Rope cable crunch
3 x 20
Curl machine
27.5kg x 20
35kg x 10
Decline situps
30
7 Likes
Do you do the cross body curls solely for biceps isolation or do you aim for some pec activation as well?
I had elbow tendonitus, went to mainly hammer grip for curls and it went, so have kept it up.
1 Like
Rope straight arm pull downs
3 x 20
Rear delt fly machine
3 x 20
Hammer strength pull down
20kg x 10
30kg x 10
35kg x 10
40kg x 10
Wide grip seated cable row
34kg x 12
37.5kg x 10
41kg x 7
23.5kg x 23
Db lateral raises
12kg x 16
12kg x 12
Dips
Bw x 20
Bw x 12 (stop doing these hurts shoulder)
Oh Triceps ext
10kg x 12
V handle push downs
16.25kg x 15
28.75kg x 15
36.25kg x 8
5 Likes
Really liking the hammer strength pull down, keeping weight light and holding contraction gave a wicked lat pump.
3 Likes
Was that the underhand grip HP version? Brilliant machine.
1 Like
That’s the one, did them underhand too.
1 Like
Fly machine
87.5kg x 10
110kg x 12
125kg x 8
72.5kg x 20
Hammer strength iso Incline press
10kg x 20
25kg x 12
30kg x 10
35kg x 7
30kg x 10
25kg x 9
Incline bench to neck
40kg x 10
40kg x 10
40kg x 10
40kg x 14
Low to high cable fly
3 x 10
Db lateral raises
10kg x 20
12kg x 14
Rope hammer curls
21.25kg x 20
21.25kg x 20
21.25kg x 16
Cross body hammer curls
16kg x 10
16kg x 8
4 Likes