Another couple of workouts under my belt.
Underhand Lat Pulldowns: 100kg 9, 90kg 8
Feel very lucky to have added a rep once again on my lat pulldowns, with 2 seconds each direction. Getting significantly stronger on a lat pulldown through pure muscular contraction seems like an almost 1:1 to building a thicker upper body.
Hack Squats: 80kg 7, 110kg 8, 95kg 8
Big deal, increased top set weight to 110kg & managed to hit 8 reps, exceptional.
Chest Supported Rows: 75kg 6, 90kg 8, 80kg 8
Hip Adduction: 55kg for 25
Calf Raises: 100kg for 10
Decline Situps for 8
First time doing adduction was 45kg for 12. Third time I do 50kg for 20 reps. Today, fourth time, I do 55kg for 25 reps. Crazy increase. These were some dormant muscles for sure. 60kg next time obviously. They seem to like high reps. Or maybe they’d like sets of 10 just the same but my adductors are nearly untrained so they’re responding well. Changing my ab movement slightly, instead of holding a plate to my forehead I’ve now got straight arms arms extended overhead, (overhead when my torso is vertical, so they’re way behind me at the bottom of a situp applying resistance). When I add weight, I’m sure 5kg will feel like 20kg.
Pec Deck: 110kg 8, 100kg 8, 95kg 8
Reverse Pec Deck: 60kg 10, 80kg 8
I would call it a PR, going from 105kg for 9 to 110kg for 8. Good stuff, very good stuff.
Startrak OHP: 50kg 7, 60kg 8, 45kg 8 (SS)
Dumbbell Incline Skullcrusher: 14kg 8, 18kg 10, 14kg 8
Good day on both of these.
Cable Lateral: 5kg 6, 7.5kg 7, 5kg 10
Rope Pushdown: 22.5kg 9, 25kg 5/8, 22.5kg 5/8
Increased performance on rope pushdowns, adding a rep to top set with the handles together. & backoff set also.
Machine Preacher Curl: 50kg 6, 60kg 8, 50kg 8
Machine Preacher Hammer Curl: 50kg 8, 45kg 7
This was all during lunch. I returned to the gym at 5PM to bust out some hamstring training & shrugs. I’d do it all at once but I’m busy with work. On the weekend I don’t need to break it up.
Good Morning: 60kg 10, 70kg 10, 80kg 14
Shrug: 105kg 8, 8
Lying Leg Curl: 70kg 8, 60kg 8
So increased good mornings by 2.5kg & added two reps, big win. Added 5kg on shrugs & kept the reps at 8, another big win.