Bench press 102kg x 80
OHP 87kg x 13
Assisted chins 18, 17, 15
DB Bench rows 70kg x 6, 5
Tricep push downs 72kg x 15, 67kg x 20, 62kg x 30
10kg tate press x 100 >>> skull crushers x about 40
40kg EZ bar curlx 94
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Squats 132kg x 8
GVT 97kg (10x 10)…haven’t done GVT on squats for years…twas nasty fun!!!
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OHP 88kg x 20
Bench press 112kg x 60
Assisted chins 2 x 20
DB Bench rows 67kg x 20, 15
EZ bar curls 60kg x 15, 8
Loads of tate presses and db pull overs + some banded curls.
Squats GVT 102kg x 7 x 10 + 3 x 8
Glute brige 57kg x 100
15kg good morning x 100
Push-up plank x 60 seconds
OHP 92kg x 6
Bench press 122kg x 33
DB Bench rows 67kg x 22
Assisted chins 17, 15
35kg curls and skull crushers x 3 continuous rounds, lots of reps.
I think I’m going to start training lower body just once every 4 days as opposed to once every three days to enable more volume and recovery.
But, today:
Band quad push downs x lots of
Glute bridges 137kg x 30, 167kg x 20
4kg kg swings 150 >>> 100 >>> 60 interspersed with push-up planks.
OHP 90kg x 14, 3
Incline Bench press 102kg x 30, 72kg x 100
Banded chins 19, 16
BOR’s (barbell) 72kg x 70
Tricep push downs 62kg x 30, 30, 30, 25
EZ bar curls 60kg x 12, 3, 50kg x 20, 20
Some cable curls and tri exts, finished with a supersetted 15kg plate tri ext x100 + hammer curls x 100 (same weight), interspered with band pull aparts.
OHP 92kg x 8
Incline bench press 112kg x 18
DB Bench rows 67kg x 22
Assisted chins x 3 sets
17kg skull crusher x 100 >> 20kg plate curls 100 >> Band face pulls x 50 x 3 continuous rounds.
I think I’m going to start training at about mid evening time…its getting too hot in the UK!!!
OHP 92kg x 9
Bench press 102kg x 100
DB Bench rows 62kg x 30
Assisted chins 16, 13
Lots of cable push downs and curls.
Will now go back my old tried and tested 3 on 1 off split ie: Lower, push, pull, off etc
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That has to be a record.
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Yup, I’m pretty sure it is:)
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Back and bis:
22kg assisted chins x 5, 4, 4, 4, 3
DB Bench rows 72kg x 7, 2, 67kg x 18, 16
32kg lat pull downs x 200
32kg cable rows x 120
Lots of cable curls and face pulls to finish.
Bench press 137kg x 17, 132kg x 18
OHP 82kg x 2 x 20
Loads of assisted dips…haven’t done these in years.
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Bench press 132kg x 28, Incline Bench 112kg x 20.
My Power rack and lot of my W/O stuff is being painted in readiness for filming a vid for my bench press attempt for charity…so, mixed it up today!!
Feet elevated push-ups: 100, 80, 50, 50
Lever rows (haven’t used this machine in ages, 155kg x 10, 125kg x 30, 25, 25, 85 x 100
DB OHP 20kg x 90
Loads of ove band work and db work I can’t be arsed to log!
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Got my Power rack back up and painted today, it needs a lil bit more work, but it looks a helluva lot better than it did.
Anyways, a, lil cheeky w/o before I return to my usual routine:
Bench press 107kg x 75, 97kg x 80, CG: 2 x 100
Some assisted chins + 3 supersets of pull-overs & skull crushers.
5kg delt raises x oodles of!!!
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Squats 122kg x 15, 92 x 40, 62kg x 100
Lots of glute bridges & banded ham work.
Cardio:
37kg cable walks x 1000
Bench press 137kg x 22, 112kg x 76
OHP 87kg x 17, 8
22kg assisted chins x 4 x 5
Good lil work-out, will do some rows, dips and arm work later.