Assisted chins: 15, 18, 17, 13.
Down to 299.25lbs this morning, 50.25 lbs lost since coming off anti-psychotics. Big arse Pizza coming in!!!
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Mini workout:
Tri set of 28.5kg hammer curls x 30, face pulls x 30 x rows x 40 x 5 rounds
Workout 1:
Bench press 117kg x 2 + 102kg x 20, 17
OHP 72kg x 20, 11, 7
Work out 2:
Assisted chins 18, 17, 13
Stiff leg deadlifts 50kg x 3 x 20
Banded glute bridges + 20kg plate 4 x 30
Conditioning:
Circuit of: 7.5kg OHP x 30 >>> Lat pull downs 20kg x 30 >>> Chest press 20kg x 30 >>> face pulls 20kg x 20 5 ROUNDS
Superset of: tri ext 20kg x 30 + 7.5kg upright row x 20 x 4 ROUNDS.
OHP: 77kg x 13, 9, 4
Assisted chins: 17, 14, 13
Bench press: 77kg x 50, 40, 30
All done with my new 400kg capacity bench…it’s got wheels!!!
Single leg, band assisted slant board squats: 18, 17, 16
Stiff leg deadlifts: 57kg x 3 x 20
Work out 1:
Bench press 107kg x 13, 6
Assisted chins: 18, 18, 3 (with just a light purple band).
Work out 2:
OHP: 75kg x 16, 15, 10
Thick rope inverted rows 3 x 15
Tri set x 3 continuous rounds with 25kg: Tri ext x 30, hammer curls x 30, face pulls x 30.
Conditioning series of sets:
DB OHP 10kg x 60
25kg: lat pull down x 70, chest press x 60, row x 60.
Band assisted one legged slant board squats 18, 18, 20
Stiff leg deadlifts 67kg x 3 x 20
Glute bridges 67kg x 20…would of done more but my row machine got in the way!
Hanging leg raises 3 x 8 + supset of knee tucks x 33
Conditioning: 40 x 5 band stomps no rest between legs/sets.
NEW GOALS: Hanging leg raises x 20, stiff leg deads 100kg x 20, glute bridges 100kg x 20.
Work out 1:
Bench press 107kg x 15, 7
Assisted chins (light purple band) x 4, 4, purple + black band x 21.
Work out 2:
OHP 77kg x 8, 5
Incline DB bench rows 30kg x 40, 40, 33
Continuous triset of 30kg tri exts 30, 30, 25 + Hamme curls 30, 30, 17, Face pulls, 30, 30, 18.
Assisted slant board pistol squats 3 x 7
Stiff leg deadlifts 72kg x 3 x 20
Hanging leg raises 3 x 14 + 23 knee tucks
Heavy resistance band stomps x 100 per leg
Work out A:
Assisted chins 3 x 5
Work out B:
Bench press 112kx 12 + 107kg x 7
DB bench rows 40kg dbs x 30, 25, 25
OHP 75kg x 18, 12
Non-stop tri set of 33kg tricep exts x 30, 25, 20 + hammer curls x 30, 25, 20 + face pulls x 30, 25, 20.
Conditioning circuit x 4 non-stop rounds of:
10kg db ohps x 30, 33kg lat pull downs x 30, 33kg chest press x 30 & 33kg rows x 30…twas hard, will try for five rounds next time.
Assisted pistol squats 20, 16, 14
Hanging leg raises 3 x 17
Glute bridges 75kg x 20, 15, 10
Continuous circuit of:
Push ups x 15, Band assisted chins x 10, 13kg DB OHP x 15, Inverted rows x 15, band face pulls x 15, squats x 15, 13kg stiff leg deadlifts x 15 3 ROUNDS
Body weight now down to 295lbs
Bench press 115kg x 9 + 107kg x 8
DB bench rows 40kg x 40, 30
Inverted rows x 29
OHP 73kg x 19, 13
Continuous triset x 3 rounds of resistance band tricep extensions x 30, face pulls x 25+, 13kg DB hammer curls x 20.
Squats 42kg x 50, 30…started to get knee pain so stopped
Stiff leg deadlifts 42kg x 3 x 30
Hanging leg raises 20, 15, 13
Band push downs 2 x 70 each leg
Went for high reps today
Assisted chins 5 + 4, 4 (with thin black band).
Bench press 92kg x 40
DB OHP 13kg x 100
Cable tri extensions 35kg x 3 x 25
Cable hammer curls 35kg x 3x 25
Assisted pistol squats 25, 20, 15
Stiff leg deadlifts 67kg x 3 x 30
Glute bridges 67kg 3 x 30
Hanging leg raises 20, 18, 16
Band push downs 3 x 50
10kg abductions 2 x 25
Work out A:
Bench press 100kg x 34
Assisted chins 5, 5, 6
Work out B:
DB bench rows 40kg x 40, 32
OHP 77kg x14
Continuous Conditioning cicuit of: Push ups x 15, Assisted chins, 15 bw squats, 13kg DB OHP x 15, inverted rows x 10, 15 bw squats 3 rounds of
Squats 42kg x 3 x 25
Hanging leg raises 22, 18, 15
Circuit x 3 of: 100 glute bridges, 20 abductions and adductions, 50 resistance band stomps.