T Nation

JayRoc's Log

Legs are DOMSd pretty hard but the sessions themselves have been gravy actually. Cheers.

Saturday.

A. Press: 20, 30, 40, 50kg x 8.

B. Chest supported DB row: 18-20kg DBs x 3 x 20.

C. DB Bench Press: 20kg, 34kg, 40kg DBs x 6.

D. Cable row: 3 x 10-20.

E. Lateral Raise x 50 reps w/12kg DBs.

F. BB Curl x 50 reps @ 30kg.

G. Pushdown x 5 x 10-20.

Sunday.

A. Zercher Bulgarians: 20, 25, 30kg x 7.

B. RDL: 30kg x 5, 60kg x 5, 100kg x 5, 140kg x 8.

C. BB Shrug: 140kg x 3 x 10.

D. Hipthruster machine: 3 x 10.

E. Seated Leg Curl: 3 x 10.

Tuesday.

A. Face Pulls: 3 x 20.

B. Bench Press: 100kg x 3, 85kg x 8, 85kg x 7.

C. Pull up: 3 x 6.

D. P/L T- bar row: 20, 30, 40, 50kg x 10.

E. Seated DB OHP: 10kg DBs x 7, 18kg DBs x 7, 26kg DBs x 7.

F. EZ Bar Curl: bar+30kg x 4 x 10.

G. Plate Curl: 15kg plate x 2 x 20.

H. Dips: 2 x 8.

Saturday.

A. SSB Squat: 25kg, 50kg, 70kg x 10.

B. 20" box squat w/SSB: 90kg x 20.

C. Front Squat: 40kg x 10,60kg x 10.

D. Rollouts: 4 x 10.

Been down with a cold for a few days so light easy session

Sunday.

A. Chest supported DB Row: 14kg DBs x 3 x 20.

B. Reverse flye: 14kg DBs x 3 x 10.

C. Push Press: 20, 40, 60kg x 10.

D. Seated cable row: 3 x 10.

E. DB Bench Press: 22kg x 6, 34kg x 6, 45kg x 3.

F. Pushdown: 3 x 25.

G. Cable Curl x 25, 20, 15

1 Like

Tuesday.

A. RDL: 60, 100, 140, 160kg x 5.

B. Reverse Lunge: bw, 10kg, 20kg x 6.

C. Good Morning: 20, 40, 60kg x 7.

D1. Frog Bridges: bw x 30, 12.5kg DB x 2 x 30
D2. Russian Twist: 3 x 10/10.

E. Seated Leg Curl: 3 x 10.

Frog bridges are tricky to do in a commercial gym without looking like a sex offender