[b]Monday[/b]
Delts
Bi
Tri
Exercisers
Roll press 10kg Rp
Upright rows 10kg Rp
Preacher Curl 6.5kg
Brabell curl 10kg
Lying press 10kg
Pushdown 11kg
All exercise use this pattern
. Matrix Alternates
5 full reps
1 rep half down
1 rep half up
1 full rep
1 rep half down
1 rep half down
2 full reps
1 rep half up
1 rep half down
3 full reps
1 rep half up
1 rep half down
4 full reps
1 rep half up
1 rep half down
5 full reps
30 sec rest
12 full reps
Cumulative Matrix Alternates
1 full rep
1 rep half up
1 rep half down
2 full reps
2 reps half up
2 reps half down
3 full reps
3 reps half up
3 reps half down
4 full reps
4 reps half up
4 reps half down
5 full reps
30 sec rest
12 full reps
done
Notes
Rp= rest pause
Traps got real hammered by the rollpress/upright row duo, but otherwise getting strong on everthingelse.
Still getting looks from people who are wondering what the hell is that new guy doing
Back/Legs
Pull down 29kg
t-bar Rows 10kg Rp
LegX 10kg
Stiff leg dead lift 20kg
Back Extension Bodyweight
After testing my strength on wednesday I went in really pumped and ready to go. I love t-bar so much;make you feel like ripping doors off their hinges
Chest Bi Tri
Bench press 10kg Rp
Decline Press 30kg
Preacher curls 7.5kg
Barbell Curls 10kg Rp
Lying press 10kg
Standing Press 5kg rp
After testing my strength on Wednesday I really went at it for the chest. Bench still sucks but i managed to dig down real deep to stop myself from restpausing on the decline. Chest felt really tight from the pump. weighed in at 95.6 kg.Really focused today to hell with work,study the tvs the bad music and that hot chick on the leg press, i’m 37 and making the best gains ever. i didn’t even look at the clock.
Chest Bi Tri
Bench press 10kg Rp
Decline Press 30kg
Preacher curls 7.5kg
Barbell Curls 10kg Rp
Lying press 10kg
Standing Press 5kg rp
After testing my strength on Wednesday I really went at it for the chest. Bench still sucks but i managed to dig down real deep to stop myself from restpausing on the decline. Chest felt really tight from the pump. weighed in at 95.6 kg.Really focused today to hell with work,study the tvs the bad music and that hot chick on the leg press, i’m 37 and making the best gains ever. i didn’t even look at the clock.
Last wednesday i did decline bench presses 106kg for 5 reps. .Don’t know whats up with that.
The weights i am using are so small so you would think i’d be alot weaker. Hmmmm
Anyway todays workout
Delts/Legs
Roll press 10kg Rp
Upright row 10kg Rp
Leg-X 10kg
calf raise 5kg Rp
SLDL 20 kg
Back X Bw
Today was wobble day Calves are really coming along before no matter how hard i worked them they were just blobs with some definition down the bottom. Now i have a growing gap up then middle of the two calf muscles. Nevertheless walking is still “fun” after the workout. I’m not too happy doing upright rows so i might drop them for laterals next time around.
Back/Legs
Pull down 20kg
t-bar Rows 10kg Rp
LegX 10kg
Stiff leg dead lift 25kg
Calf raise 5kg
Back Extension Bodyweight
had to change to a puldown machine due to someone using my usual cable.
Very happy with the calf raises and stiff deads