Lightly assisted reverse lunges 3 x 25
Assisted chins 7, 8, 9, 9
Easyish angle CG neutral grip push ups 30, 30, 25
Easy ish angle pike pushups 25, 25, 15
Thick rope inverted Rows (knees tucked) 20, 15, 13
Face pulls 2 x lots
Curls 2 x lots
Tri exts 2 x lots
Lightly assisted reverse lunges 25, 28
Assisted chins 12, 12, 13, 13
Easyish angle push ups 35, 40…target achieved! Will now switch to regular push-ups next training cycle.
Easy ish angle pike pushups 28, 25
Thick rope inverted Rows (knees tucked) 21, 16
Face pulls 2 x lots
Mini workout:
Assisted chins 16 reps…target achieved! Assisted chins with lighter band x 7…new goal 12 reps.
Push ups x 30…new goal 50 reps.
Lightly assisted reverse lunges 40…target achieved 35, 35
Assisted chins 5, 5, 4, 4
Push ups 33, 30, 30
Easy ish angle pike pushups 40…target achieved, 35, 30
Thick rope inverted Rows (knees tucked) 23, 20, 15
Face pulls 3 x 30
Glute bridges 3 x 50
Hamstring curls 3 x 15
Curls and tri exts 3 x lots
Assisted one legged squats 3 x 12
Assisted chins 4, 4, 3, 3
Push ups 37, 32, 30
Resistance band ohp 25, 30 + 4.5kg db x 26
Thick rope inverted Rows (knees tucked) 24, 20, 18
One legged glute bridges 3 x 15
Push ups: 45, 35, 25, 20
Resistance band OHP 4 x 35
Band stomps 8 x 25
Tricep extensions 3 x 20
Assisted chins: 14, 11, 9, 8, 9, 9
Face pulls 3 x lots of reps
These are good numbers! Perhaps it’s time to switch to the real ones?
Yeah, i will be pretty soon I think
Assisted chins: 18, 16, 16, 12, 12, 10
Push ups 50 reps…target achieved, new goal 40 feet elevated push ups.
Decline puh ups: 38, 31, 25, 20
Resistance band OHP + 4.5kg DB 4 x 30
Tri exts 2 x lots
Band stomps 8 x 25
Assisted chins: 18, 16,14, 12, 12, 10, 8
Face pulls 3 x lots of
Assisted chins: 18, 12, 10, 9
Face pulls 3 x lots of
Floor press 92kg x 33, 102kg x 25, 20
Push ups x 48
Front raises and press super-set 3 x lots of
Band stomps 8 x 25
Tri exts 3 x lots
Assisted chins: 19, 16, 13, 12, 11, 10…with heavy band 25.
Curls 3 x lots of
Face pulls 3 x lots of
Weight now down to 317.5lbs
Floor press 112kg: 16, 14, 12
Front raises and press super-set 3 x lots of
Band stomps 8 x 30
Tri exts 3 x lots
Assisted chins: 16, 13, 11
Single arm cable rows 30kg 3 x 25
Hammer curls 3 x 25
Face pulls 3 x 25
Floor press: 112kg x 17, 12 + 102kg x 16
Front raise and ohp super set 3 x lots
Band stomps 6 x 25-30
Tri ext 3 x 20
Assisted chins: 22, 18, 15
Feet tucked inverted rows: 20, 22, 20
Hammer curls: 3 x 25
Face pulls 3 x 25
Floor press: 122kg x 8, 6, 3
Front raise and ohp super set 3 x lots
Band stomps 9 x 25
Tri ext 3 x lots