Oros's Log

MJNEWLAND: I keep attempting a few sets of squats every few days but each time I just end up frustrated because the weight is insufficient to bear up against & I get an annoying ache in my repaired shoulder/bicep which causes twinges of discomfort on Pec day.
I’m trying to source a suitable bar (Safety Bar or similar)to get back into doing squatting with decent weight (more than my own damn BM). Unfortunately theres not much “speciality” equipment available in NZ (even in a “bigger” city like Auckland where I’m based)
I’ll probably have to make up a bar myself. (dimensions & spec’s anybody???)
Program will be changing in a week or two so I’ll add in some Front Squats after Leg Ext’ns, Hvy 45deg Leg Press & DB Lunges.

I doubt 5/3/1 will inspire much in me at the moment as I’m also not doing Deadlifts (I’ll add in some low weight Rack Pulls & low weight B/O BB Rows this next program change)

New Cycle: 12/04/2011

Monday: Quads/Calves/Biceps

Superset1: Leg Ext’ns + 45deg Leg Press
54kg/15+240kg/12, 54kg/12+240kg/10, 54kg/12+270kg/10 54kg/10+270kg/8

45deg Leg Press dropset: 270kg/9 240kg/7 200kg/7 160kg/5

Superset2: Lunges + 45deg Leg Press Calf Presses
BW/40+240kg/12, BW/36+240kg/10 BW/30+240kg/10 BW/26+240kg/10

Calf Press dropset: 240kg/12 200kg/12 160kg/8

Superset3: BB Curls + 30deg Reclined DB Curls
50kg/10+12.5kg/10, 60kg/8+12.5kg/8, 65kg/6+12.5kg/6 70kg/3+12.5kg/6

Unilateral Cable Spider Curls: 1 set only 18kg/10 + 4 assisted + 4 negatives

A very interest experience trying to stand firm to do heavy BB curls while legs are still shaking & quivering. Had concerns co-ordinating walking & using the clutch/accelerator this morning while driving to work! Been a long time since my legs have felt this way…it’s gooooood!!

Tues: Pecs/Triceps

30deg Incline BB Press: 80kg/12 100kg/12 120kg/8 Dropset:140kg/4+100kg/6

Superset1: Cable X-overs + 30deg Incline DB Press
18kg/20+40kg/12, 18kg/16+40kg/10, 18kg/12+40kg/8, 18kg/10+40kg/8

Flat BB Press: 80kg/12, 100kg/10, 120kg/9, 130kg/5, Dropset:150kg/3+100kg/5

Superset2: Pushdowns + Narrow Presses
66kg/20+100kg/14, 66kg/16+100kg/10 66kg/12+110kg/9 66kg/8+110kg/6

Unilateral DB Kickbacks: 12kg/12 8kg/12 7kg/10

WEDNESDAY: Back
Pullups:BW/8x2 BW+15kg/6x2
B/over BB Rows: 45kg/20x2
Seated Cable Rows: 96kg/10x3 Dropset:115kg/6+84kg/8

Superset1: Reverse DB Flyes + Supported T Bar Rows: 40kg/12x3
10kg/15+40kg/12, 10kg/12+40kg/10, 10kg/10+50kg/8, 10kg/8+60kg/6

Hyper’s:20x2

Superset2: Wide Pulldowns + BB Rack Pulls
84kg/12+100kg/6, 84kg/10+120kg/6, 84kg/8+160kg/4

THURSDAY: Hamies/calves
Played ice hockey instead.

FRIDAY: Back/shoulders/biceps/triceps
Wide Pull-ups: BM/10x2 BM/6x3
Wide Pulldowns: 84kg/10x2 96kg/8x2
Reverse DB Flyes: 10kg/15x3
Seated Shoulder Press: 66kg/20 95kg/12 110kg/9 130kg/5
DB Laterals: 10kg/12x2 12kg/10 12kg/8
E-Z Curls: 50kg/8x3
E-Z Tri Ext’ns: 40kg/12x3

25/04: two short training weeks

MON
45deg Leg Press:240kg/15, 300kg/15, 360kg/10 Dropset:400kg/6+300kg/8+200kg/5
Leg Ext’n:60kg/12, 60kg/10x2 66kg/8
Seated Leg Curl:60kg/15x2, 66kg/10, 66kg/9
Calf Presses:300kg/15x2, 240kg/12x2

TUE
Flat BB Press:80kg/12, 100kg/12, 140kg/8, 150kg/6, 160kg/5 Dropset:165kg/4+100kg/8+80kg/5
Low Incl DB Press:40kg/12x2 40kg/8
Pullups:BW/10x2, BW+12kg/6, BW+15kg/3
Low Cable Rows:96kg/10, 96kg/12, 106kg/8 Dropset:116kg/5+84kg/7

THURS
Shoulder Press (plate load):60kg/15, 90kg/12, 120kg/10 Dropset:160kg/3+120/5+60kg/3
Seated DB Side Raises:10kg/12x3
DB Shrugs:40kg/10x3
Calf Presses:240kg/20x2, 300kg/10x2

FRI
BB Curls:40kg/10, 50kg/10, 60kg/8x2 Dropset:65kg/3+50kg/5+30kg/5
Reclined DB Curls:15kg/10x2, 15kg/8
Narrow BB Press:80kg/12, 100kg/12, 140kg/8x2 Dropset:140/7+100kg/4+80kg/3
Pushdowns:66kg/12x3 Dropset:66kg/10+48kg/8+36kg/7

Will stick to this routine for a while. Push the weights up a little or push the reps up whichever feels like best option on the day.

Weight down another 2kg

But more importantly, success at last, after many months of trying various grip widths & doing painfull stretching, my shoulder flexability has improved sufficiently to set the bar near enough to where I WANT it to be for SQUATS. So a program change is in order…BACK TO A SIX DAY SCHEDULE

MON
Pull-ups: BWx8x2, BW+15kgx6x2
Low Cable Rows: 96kgx12x2 116kgx8 116kgx6
T-Bar Rows: 60kgx10, 60kgx8x2
Wide Pulldowns: 96kgx10, 96kgx8x2
Shrugs: 80kgx12x3

TUE
Leg Press:300kgx12, 330kgx12, 350kgx9, 370kgx8, 400kgx6
Squats:80kgx16, 100kgx10, 140kgx6 (not quite ATG, being 1st squat workout in 2+yrs, but hips are below knees at bottom position)
Leg Curls:66kgx15, 66kgx12x2
DB Lunges:15kgx20
Calf Press:200kgx20x2, 240kgx12, 300kgx8

WED
Flat BB Press:80kgx16, 100kgx12, 120kgx8, 140kgx6 Dropset:150kgx3/100kgx5/70kgx5
Incl BB Press:80kgx10, 100kgx6, 120kgx5
Incl DB Press:40kgx15, 40kgx12x2, 40kgx8 (wish the gym would get bigger DBs!!!)
DB Side Raises:10kgx16, 10kgx12 Dropset:10kgx12/7kgx8
BB Clean & Press:50kgx10, 60kgx8, 70kgx6 (2+yrs since last doing these. Shoulder NOT happy with this one)

THUR
Pull-ups varying un-weighted + weighted & varying overhand grip widths):10to3repsx10 sets
Straight Arm Pulldowns:48kgx20x2, 54kgx12
Unilateral DB Rows:25kgx20, 25kgx16, 25kgx12
Hyper Ext’ns:15x2
DB Shrugs:40kgx10x3

FRI
BB Curls:40kgx15, 60kgx12x2 Dropset:60kgx10/40kgx6/O-Barx10
Reclined DB Curls:15kgx12x2 Dropset:22.5kgx4/15kgx6
E-Z Bar Spider Curls:30kgx15x2, 30kgx12
Narrow Press:80kgx16, 100kgx10x2 Dropset:110kgx8/80kgx5/60kgx4
Narrow Cable Push-downs:66kgx20, 86kgx12x2 Dropset:86kgx10/54kgx10
Unilateral Reverse Ext’ns:18kgx10x2 Dropset:18kgx8/12kgx6

SAT
Seated Plate Load Shoulder Press:60kgx18, 80kgx15, 110kgx10, 150kgx6
Standing DB Side Raises:10kgx15x2, 10kgx12 Dropset:10kgx10/7kgx8
Wide BB Upright Rows:O-Barx20, 30kgx10
Standing Alt DB Press:20kgx10, 22.5kgx6 Dropset:25kgx3/17.5kgx8

MON
Pull-ups: BWx8x2, BW+15kgx6 Dropset:BW+20kgx3/BWx6
Low Cable Rows: 96kgx12x3
T-Bar Rows: 40kgx15, 40kgx12x2
Unilateral DB Rows:20kgx15, 22.5kgx12x2
Hyper Ext’ns:20x2

TUES:
BB Squats:70kgx16, 100kgx10x2, 100kgx8x2
45deg Leg Press: 300kgx10x3
Leg Ext’ns: 42kgx16 54kx10x2
Front Squats:50kgx10x2

WTF…weight gone up by 2kg!!!

WED
Incl BB Press:70kgx16, 80kgx16, 100kgx12x2, 130kgx5 Dropset:130kgx4/90kgx7/70kgx7
Dips:BWx15x3
Seated Chest Press:116kgx12x2 Superset:116kgx10/84kgx8
Superset:Standing Side Raises / Standing Alt DB Press:(10kgx12/10kgx10)x3

THUR
Pull-ups (varying overhand grip widths):10to6reps x8 sets
Narrow Parallel Grip Pulldowns:60kgx20, 75kgx10x2
Seated Cable Rows:96kgx10, 116kgx10, 116kgx8x2
Incline Bench Reverse Flyes:10kgx15, 10kgx12x2
Hi Cable Face Pulls (Rope attachment):24kgx25, 30kgx20, 30kgx16

FRI
Alt Cable Curls:24kgx20, 32kgx16
BB Curls:60kgx12x2 60kgx8 Dropset:60kgx10/30kgx10
Reclined DB Curls:15kgx12 Dropset:22.5kgx5/10kgx8
DB Con Curls:10kgx16
Narrow Press:80kgx16, 100kgx10x3 Dropset:120kgx6/80kgx5/60kgx6
Narrow Cable Push-downs:86kgx15, 86kgx12x2 Dropset:86kgx10/54kgx10
Rope Attachment Pushdowns:48kgx10
Unilateral Reverse Ext’ns:18kgx10x2 Dropset:18kgx8/12kgx6

SAT (am)
Seated Plate Load Shoulder Press:60kgx18, 80kgx15, 120kgx10x2
Standing DB Side Raises s/s with Standing Alt DB Press:(10kgx12/10kgx12)x3
Wide BB Upright Rows:O-Barx20, 30kgx10

SAT (pm)
Seated Leg Curls:54kgx12x3, 54kgx10
Standing Leg Curl:36kgx12x2
Db Lunges:10kgx24
45deg Leg Press (feet wide & mid pos’n on plate):270kgx15, 300kgx12x2, 350kgx10
Leg Ext’n:48kgx8x3
Calf Presses:350kgx12x3

Nice!, how’s the 6 day a week lifting going?

I’m a great believer in that if you gradually introduce it over time, you can easily cope with it. A lot of people would have you believe that if you’re over 35 it’s tantamount to suicide.

Great work.

Ha,…wtf has being over 35 got to do with getting benefit from a 6 day program!! I sometimes use a 7 day program too (1 body part for 100 reps per day) run over 8 weeks with 1 week off.

Sometimes I think people in general develop a mind-set. As long as I’m not showing obvious signs of over-stressing my body I pretty much go for broke everytime I get into a gym. Keep in mind I also have an easy 12-15kg of blubber to loose before I can even begin thinking of planning to compete. (& I aint gonna loose that by sittin around resting!!!)

To answer your query though, all going well. I base this on either training weights are still increasing or average rep count is increasing (or both). Where I plateau on a weight I’ll push the reps. If I plateau on both, I change out the excersize for something similar.

Now that I’ve increased shoulder flexability enough & can get the Squat Bar into my preferred position low across Rear Delt/Traps I’m hoping for improved progress in a number areas.

Although my shoulder seems to be holding up, I get a few painful twinges getting DB’s into position for Presses. BB Clean & Press are still a little too light for my liking & decent Deads are still no-go, the direct pull loading onto my shoulder becomes too uncomfortable as I get into the 200+kg range. (which is a bit confusing because I have no discomfort issues with Seated Rows, T Bar Rows or Wide Pull-ups)

MON (13/06)
Pull-ups: BWx10x3, BW+15kgx6x2 Dropset:BW+20kgx3/BWx6 (wide neutral grip)
Low Cable Rows: 96kgx12, 106kgx10x2, 116kgx8
T-Bar Rows: 45kgx15, 45kgx12x2, 60kgx6

Superset: High Pulls (rope attachment) + Wide Pulldowns:
(34kgx15 + 84kgx10)x2, (34kgx15 + 96kgx8)

Hyper Ext’ns:20x2

TUES
Squats:80kgx10, 100kgx10, 140kgx6x3

Superset 1: Leg Ext’n + Front Squats:
(48kgx15 + 60kgx12), (48kgx12 + 60kgx12), (48kgx10 + 60kgx12)

Leg Press:270kgx15, 300kgx10x3

Superset 2: Seated Leg Curls + Calf Press:
(54kgx20 + 300kgx15), (54kgx16 + 300kgx12), (54kgx12 + 300kgx10)

WED
Low Incline BB Press:60kgx16, 80kgx16, 100kgx10, 130kgx5x2
Flat BB Press:80kgx12, 100kgx10, 130kgx6x2

Superset 1: Dips + Seated Machine Press:
(BWx20 + 100kgx10), (BWx16 + 100kgx10), (BWx12 + 100kgx10)

Superset 2:
DB Laterals + Alt DB Clean & Press:
(10kgx16 + 10kgx16), (10kgx12 + 10kgx12), (10kgx10 + 10kgx10)

THUR (16/06)
Pull-ups (wide neutral grip):BWx10x2, BW+12.5kgx8, BW+15kgx6, BW+17.5kgx6

Superset 1:
DB Reverse Flyes + Rope Attachment Face Pulls
(10kgx15 + 30kgx20), (10kgx12 + 30kgx16), (10kgx12 + 30kgx12)

Unilateral T Bar Rows: 15kgx12x3

Superset 2:
Bilateral “D” Pulldowns + Alt “D” Pulldowns
(60kgx15 + 60kgx10), (66kgx10 + 66kgx8), (72kgx8 + 75kgx4)

Wide Grip Upright Rows: O-Barx15x3

FRI
Narrow Press:80kgx16, 100kgx10x3 Dropset:100kgx8/80kgx5/60kgx6

BB Curls:50kgx12x2 60kgx8 Dropset:60kgx8/30kgx10

Superset 1:
Narrow Cable Push-downs + Dips:
(86kgx15+BWx15)x2, (86kgx12+BWx10)

Superset 2:
Reclining DB Curls + Standing Alt Hammer Curls:
(45deg bench 15kgx12+15kgx12), (40deg bench 15kgx12+15kgx10), (35deg bench 15kgx8+15kgx8)

SAT:

Decline BB Press: 60kgx16, 80kgx16, 100kgx10, 120kgx8, 140kgx6
Flat DB Press:40kgx16x3
Seated Machine Press: 116kgx12, 134kgx10, 150kgx6
Alt DB Clean & Press:20kgx10x2, 20kgx8x2

MON (20/06) Had a bad head-ache & none of this helped any!!!
Pull-ups: BWx10x3, Dropset:BW+20kgx5/BWx6 (wide neutral grip)
T-Bar Rows: 45kgx15, 45kgx12x2, Dropset:60kgx6+40kgx10
Low Cable Rows: 96kgx12x2 96kgx10x2
Narrow Grip Pulldowns: 78kgx10x2 84kgx6
Deadlifts: 60kgx6, 80kgx6, 120kgx6 140kgx6 160kgx6 (had no belt so went no heavier)

TUES
Squats:80kgx10, 100kgx10, 140kgx6x2, 160kgx3x2
Leg Press:270kgx10, 300kgx10, 340kgx10, 380x6, 400x4

Superset 1: Leg Ext’n + Front Squats:
(48kgx15 + 80kgx8)x2

Seated Leg Curls:60kgx10x3
Calf Press:300kgx15, 300kgx12, 300kgx10+200kgx8

WED (Short session tonight. Pecs still sore from Declines over w/end)
Low Incline BB Press:60kgx16, 100kgx10, 120kgx10, 140kgx5x2 DROPSET:150kgx2+100kgx7+60kgx5
Low Incline DB Press:40kgx12/x10/x10/x8 (30 sec rest between sets)

Superset: Dips + Seated Machine Press: (no rest between sets)
BWx20 + 96kgx12/BWx12 + 96kgx8/BWx10 + 96kgx8/BWx8

THURS
Deadlifts: 60kgx6, 100kgx6, 140kgx6 160kgx5 180kgx5 200kgx3
Pull ups: BWx8x2, BWx6x2

BB Clean & Press (each rep reset to ground): 60kgx5x2, 70kgx5

Superset 1: DB Side Raises + Alt DB Press
(10kgx10 + 10kgx10)x3

BB Upright Rows (wide grip)
O-Barx12x3

FRI (24/06)
Narrow Press:80kgx12, 100kgx10, 140kgx5x3
BB Curls:40kgx12, 60kgx6x3

Decline DB Ext’ns (palms facing):15kgx12x3
Reclined DB Curls: (bench @ 45deg)15kgx10,(bench @ 40deg)15kgx10,(bench @ 35deg)15kgx8

Narrow Pushdowns (thumb tips touching):66kgx20, 66kgx16x3
DB Hammer Curls: 15kgx12, 17.5kgx10, 20kgx8, 10kgx12

Unilateral Reverse Cable Ext’ns:18kgx16x3

Getting very busy at work so I’ve been missing out logging workouts!!

Changing the routine a little (but still sticking to doing back twice per week) to try get an idea of where my training weights are now compared to pre-shoulder injury

MON (04/07)

Deadlifts: 80kgx10, 100kgx8, 140kgx6x2, 180kgx4, 200kgx2
Pull-ups (wide neutral grip): BWx10x2, BW+15kgx8x2 DROPSET: BW+25kgx4 + BWx8
Cable Rows (narrow neutral grip): 96kgx12x2, 96kgx10, 96kgx8x2
T-Bar Rows: 50kgx8x3, 60kgx6 DROPSET: 60kgx5 + 30kgx8
Pulldowns (wide overhand grip): 78kgx10, 84kgx10, 96kgx8, 96kgx6
Hyper ext’ns: 20x2

TUES:
BB Squats: 80kgx12, 100kgx10, 140kgx8, 160kgx5x2, 180kgx3, 180kgx1…& 1/2 (failed @ lockout 2nd rep)
45deg Leg Press: 270kgx12, 325kgx10, 380kgx8x2, 425kgx6
Unilateral Leg Ext’ns: 44kgx12, 54kgx10x2, 66kgx8
Lunges: BWx20x2
Calf Presses (on Leg Press): 270kgx16x3, 325kgx12x2, 270kgx20

WED:
Flat BB Press: 80kgx12, 100kgx12, 120kgx10, 140kgx6, 155kgx4, 160kgx3, 165kgx2, 170kgx1 (failed at top 1/3 lockout on 2nd rep), 100kgx8x2
30deg Incline BB Press: 80kgx10, 100kgx8, 120kgx6, 140kgx2, 100kgx8x2
Dips: BWx15x2, BWx12

DB Side Laterals + Alt DB Clean & Press + Wide Grip Upright Rows + Standing Military Press
10kgx12 + 10kgx12 + O-Barx15 + O-Barx20
10kgx12 + 15kgx10 + O-Barx15 + 40kgx6
10kgx10 + 20kgx8 + O-Barx10 + 40kgx6
10kgx10 + 20kgx6 + O-Barx10 + 40kgx4

THURS (only had 15 minutes so bit of a ratshit workout)
RDL’s: 30kgx20x2, 50kgx12x2
Seated Leg Curls: 60kgx15x2, 66kgx10x2
DB Lunges:15kgx30x2

Pull ups (wide neutral grip): BWx10x2, BWx8x2

FRI (only 30 minutes available today)
BB Curls: 40kgx10x2, 60kgx6 (wrists hurting so change over to E-Z Bar)
E-Z Curls: 50kgx12, 60kgx10, 70kgx5

Cable Pushdowns:66kgx25, 86kgx16x2, 96kgx12x2
Reclined DB Curls:12kgx12x3, Dropset:22kgx5+10kgx10

DB Kickbacks:10kgx12x3
DB Hammers Curls:10kgx20x2

SAT (no training today. Judging @ NABBA)

MON (12/07)

Pull-ups (wide neutral grip): BWx10x3
Pull-ups (wide over-hand grip): BWx10x5, BWx8
Cable Rows (narrow neutral grip): 96kgx12x2, 96kgx10, 96kgx8
T-Bar Rows: 50kgx8x3
Reverse DB Flyes:10kgx12x3
Hi-Pulley Face Pulls (Rope attachment):30kgx20x2
Pulldowns (wide overhand grip): 78kgx10, 84kgx10, 96kgx8

TUES:
BB Squats: 80kgx12, 100kgx10, 140kgx8, 160kgx5x2, DROPSET: 180kgx3+100kgx8
45deg Leg Press: 270kgx12, 325kgx10, 380kgx8x2, 425kgx5
Unilateral Leg Ext’ns: 54kgx10x2, 66kgx8
Calf Presses (on Leg Press): 270kgx16x3, 325kgx12x2, 270kgx20

WED (Crap day @ work, soon-to-be-ex giving crap, sick kid & feeling flat)
Flat BB Press: 80kgx16, 100kgx12, 120kgx10, 140kgx5, 160kgx3 DROPSET:160kgx3+100kgx7
Flat DB Press: 40kgx15x2, 40kgx12x2 (wish the gym would get biiger DBs than 40kgs!!!)
Standing Cable Flyes: DROPSETS: 30kgx20+24kgx16, 30kgx16+24kgx12

Superset: Dips + Seated Machine Press: (no rest between sets)
BWx20 + 96kgx12, BWx12 + 96kgx10, BWx10 + 96kgx8, BWx8

Superset:DB Laterals + Alt DB Clean & Press + BB Upright Rows:
(10kgx16 + 10kgx16 + 20kgx16), (10kgx12 + 10kgx12 + 25kgx10), (10kgx10 + 10kgx10 + 25kgx10)

THURS
Deadlifts: 80kgx10, 120kgx10, 140kgx8, 180kgx5, 200kgx2
Pull-ups (wide Overhand): BWx12, BWx10x2, BWx6
Bilateral Pulldowns (“D” grips): 48kgx20, 54kgx16, 66kgx10
Unilateral DB Rows: 25kgx12x2, 35kgx10
Straight Arm Pulldowns: 48kgx15x2

FRI (15/07)
Seated Shouldr Press (plate load):60kgx15, 80kgx15, 120kgx10, 140kgx8x5

Superset 1:
Narrow Machine Press:96kgx16x5
BB Curls:40kgx12, 60kgx8x3

Superset 2:
Narrow Pushdowns (thumb tips touching):66kgx30, 66kgx20x2, 66kgx16
Alt DB Curls: 15kgx12x2, 20kgx8x2

Unilateral Reverse Cable Ext’ns:18kgx16x3

SAT No training today. Kids wanted to go skating so more than enough cardio for me.

WTF! Been told off for loading extra weight (DBs) on all the cable machines. No train smash though, full weight stack with higher reps will just have to be my new plan forward.

MON (18/07)
Pull-ups (wide neutral grip): BWx12, BWx10 Dropset: (BW+15kgx6 + BWx8)x2
Pull-ups (extra wide over-hand grip): BWx5x5
Low Cable Rows: 96kgx15x2, 96kgx12x3
T-Bar Rows: 55kgx10x2, 55kgx8x2
Hi-pulley Face Pulls (rope attachment): 30kgx30, 30kgx26, 30kgx18
DB Shrugs: 40kgx12x2

TUE - training didnt quite go to plan. New Pre-workout drink I’m trying (Razor8) tasted like over-sweet gator-aid & left me feeling nauseous & uncomfortably bloated. nowhere near the same effect as PWR, Rocked, Jacked, 1MR or Mesomorph

Squats:80kgx12, 100kgx12, 140kgx6, 180kgx1 (planned on 3 reps!) dropped to 140kgx5, 140kgx5x2

Changed program to Giant Set to get done quicker (20reps, no rest):
Squats + Leg Extns + Leg Press + DB Lunges
(80kgx20 + 48kgx18 + 270kgx20 + 10kgx17)x1 only…I think I lost all colour vision!!!

No hamies or calves

WED
Incl BB Press:60kgx12, 80kgx12, 100kgx10 DROPSETS:(140kgx2+100kgx9),(140kgx2+100kgx8),(140kgx2+100kgx7)
Incl DB Press (40kg DBs):12, 12, 10
Flat BB Press:80kgx12, 100kgx12, 120kgx8x3
Dips (BW only): 15, 12, 10
DB Side Raises (10kg DBs): 15, 12, 11
DB Seated Press (32kg DBs): 12, 10, 6, 5

THUR
Deadlifts: None.
Pull-ups (wide neutral grip): BWx8, BWx12x2, BWx8
Bilateral Pulldowns (“D” Grips): 48kgx20, 60kgx10x2
Unilateral “T” Bar Rows: 15kgx10x3
Reverse DB Flyes: 10kgx12x3
Hi Pulley Face Pulls (Rope attachment):30kgx20, 30kgx16x2
Wide Grip Straighr Arm Pulldowns:48kgx33
Seated Leg Curls:48kgx20x2, 54kgx12, 60kgx12x2
Unilateral Standing Leg Curls:30kgx20x2 DROPSET:30kgx16 + 24kgx12 + 18kgx8

FRI
Seated Shoulder Press (plate load):60kgx15, 80kgx15, 120kgx8x2, 140kgx6, 160kgx4
BB Curls:20kgx20, 60kgx8x3
Machine Narrow Press:96kgx20x2, 96kgx16x2
Reclining DB Curls: @45deg-15kgx12, @35deg-15kgx10x2, @25deg-15kgx6
Narrow Pushdowns: 66kgx20x2, 66kgx16x2
DB Hammer Curls: 12.5kgx15x2
Unilateral Reverse Extns: 18kgx15x2

SAT
Squats: 60kgx12, 80kgx12, 120kgx8x4, 60kgx20
Unilateral Leg Extns: 48kgx15x2, 54kgx10x2
Calf Press: 270kgx20x2, 270kgx16x2 Dropset: 270kgx15+200kgx10+100kgx9