29-year old man from Northern Finland. Coming back from hiatus and long term of just practicing better techniques. Now I am after muscle size and strength with compound lifts.
25.3.2019 Monday
Press medium grip:
47,5 x 8, 8, 8
Bench medium grip
50 x 15
Lat pulldown wide grip:
70 x 12
Rotator-cuff training
26.3.19 Tuesday
Zercher-squat
77,5 x 5, 5, 5
Hamstring curl
20 x 12
Hanging knee raises
BW x 7, 7
27.3.19 Wednesday
Press with dumbbells
18 x 10, 10, 10
Bench narrow grip
55 x 10
Lat pulldown btn.
70 x 15
Hammer curl
10 x 15, 15
Lateral raises, rear delt rases, forearms, rotator cuffs
28.3.19 Thursday
Back squat
70 x 5, 5
80 x 5
Trap bar farmer walk
70 x one round
110 x one round
Reverse hyper
BW x 10, 10
Calves
29.3.10 Friday
Seated press wide grip
42,5 x 8, 8, 8
Bench wide grip
52,5 x 15
Lat pulldown narrow gip
70 x 15
Reverse curl
12 x 17, 17
Rotator cuffs
30.3.19 Saturday
Front squat
82,5 x 5, 5
75 x 5
Trap bar farmer walk
110 x three rounds consequently
Lying leg raises
BW x 12, 12
1.4.19 Monday
Press medium grip
47,5 x 9, 9, 9
Bench medium grip
52,5 x 11
Lat pulldown
70 x 15
Hammer curl
10 x 16, 16
Lateral raises, rear delt raises
2.4.19 Tuesday
Zercher-squat
80 x 5
75 x 5, 5
Trap bar farmer walk
145 x one round
Hanging knee raises
BW x 8, 7, 7
Calves
3.4.19 Wednesday
Press with dumbbells
20 x 10, 10, 10
Bench narrow grip
55 x 12
Lat pulldown btn.
70 x 16
Lateral raises, forearms
4.4.19 Thursday
Back squat
85 x 5
67,5 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 @ 60’
Trap bar farmer walk
60 x five rounds consequently
5.4.19 Friday
Seated press wide grip
42,5 x 9, 9, 9
Bench wide grip
55 x 12
Lat pulldown narrow grip
65 x 12, 12, 12
Rear delts