23.4.23 (forgot to post)
Arms and cardio
BB curl
50kgx6
50kgx6
DB curl
24kgx5
24kgx4
DB skull crushers
10kgx18
10kgx10
Cable push down
19.3kgx6
26.1kgx6
16 mins cardio
23.4.23 (forgot to post)
Arms and cardio
BB curl
50kgx6
50kgx6
DB curl
24kgx5
24kgx4
DB skull crushers
10kgx18
10kgx10
Cable push down
19.3kgx6
26.1kgx6
16 mins cardio
Back today
DL
130kgx6
142.5kgx6 - time to move up on this one
155kgx6
Standing BB row
100kgx6
100kgx6
BB Shrugs (squeeze before and after)
150kgx6
150kgx6
Pull-ups
Overhand
14kgx5
14kgx5
Parallel grip
20kgx4
Ab wheel
6
6
Chest and cardio today
BB BP
100kgx6
112.5kgx6 - finally time to move up!
107.5kgx6
Incline BB BP
75kgx6
75kgx6
Weighted dips
40kgx5 - goal is for 6 next time
Ab wheel
6
Still trying to get a good exercise for obliques! Recommendations welcome!
16 mins cardio
Great workout today with multiple PRs. Even the cardio was easy. Might have something to do with doing a lot of boozing (i.e. carbing up) at a client event on Monday.
Legs today
Started with warmup which included 2 sets 60kg 6 reps SLDL. Definitely paid dividends in terms of no back pain later in the workout.
Squat
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6 - this was a PR! Not going to go up next workout though. Want to work on form for a while and make sure I’m not “bouncing” at the bottom. Happy with this weight for the minute.
SLDL
100kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
4 pull-ups
Ab wheel
6
6
Side plank raises
20 each side
Congrats
Thanks!
Shoulders, abs & cardio today
Seated BB OH press, behind the neck - still finding my feet / weights on this exercise but definitely less neck pain than standing so far. Not sure if I should switch to dumbbells
40kgx6
50kgx6
52.5kgx6
55kgx6
55kgx5
4 pull-ups
Cable crunch supersetted with medicine ball crunch
8+10
8+10
Cable ab twist supersetted with medicine ball crunch
8+10
8+10
16 mins cardio
casual / relaxed pic from this morning’s shoulder workout, but just realised the quads are starting to pop! pretty excited!
looking fantastic. nice work.
Thank you sir - appreciate the encouragement!
Saturday (29.4.23)
Arms & cardio
Couldn’t get a squat rack so did seated ez bar preacher curl
47kgx6
47kgx6
DB curl (each arm)
24kgx6
24kgx4
DB Skull crushers
10kgx18
10kgx11
Cable pushdown
27kgx6
27kgx6
16 mins cardio
Back today
DL
130kgx6
145kgx6
155kgx6 - will move this one up slightly on the next workout
BB row
100kgx6
100kgx6
Shrugs (squeeze traps before and after set)
150kgx6
150kgx6
Pull-ups
Overhand
14kgx6
14kgx4
Parallel grip
20kgx4
Ab wheel
6
6
Chest & cardio
BP
100kgx6
115kgx5
107.5kgx5
Incline BP
75kgx3 - something felt a bit off in the right shoulder so racked it and started again
75kgx6
75kgx6
Weighted Dip
40kgx6
16 mins cardio
4 pullups
busted
my face was not supposed to be in a screen, should have still been sleep.
Legs today
Warm up included 2 sets of SLDL with 70kg. Really glad I did it because my back was definitely asleep this morning!
Squat
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6 - I was happy with the form this time so can move up next workout
SLDL
100kgx6
100kgx6 - really felt the hamstrings working this time. Will stay at this weight a little longer and then consider moving up if the form remains strong. Having a very slight bend in the knees when I do the exercise (vs. completely straight legs before) made a huge positive difference.
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
Ab wheel: 1 set of 6
Sunday 7.5.23: Shoulders Abs & cardio
Seated BB OHP (behind the head)
50kgx6
55kgx6
55kgx6
55kgx6
55kgx6
DB press
26kgx6
Abs
Ab wheel supersetted with medicine ball crunch
6+12
6+12
Medicine ball crunch
10
10
4 pullsups
16 mins cardio
Monday 8.5.23 - Arms & cardio
Preacher curl
47kgx6
47kgx4
DB curl (per arm)
24kgx6
24kgx5
Dumbbell skull crusher (per arm)
12kgx15
12kgx11 - wanted to use the 10kg DBs but they were all taken. But actually the 12kg felt comfortable so will stick with them.
Cable pushdown
28kgx6
32kgx6
Ab wheel
6 reps
Side plank raises
10 each side
4 pullups
16 mins cardio
Back today
DL
130kgx6
145kgx6 - will move this one up next workout
157.5kgx6 - hard set but got there
BB row
100kgx6
100kgx6
Shrugs (squeeze traps before and after)
150kgx6
150kgx6
Pull-ups
Overhand
14kgx6
14kgx5
Parallel grip
20kgx5
Ab wheel
6
6
Side plank raise
10 reps each side
Happy with staying reasonably lean after a recent trip home!
Chest & cardio today
BB BP
100kgx6
115kgx4
107.5kgx5
107.5kgx5 - did an extra set as felt I wasn’t getting enough volume
Incline BP
75kgx6
75kgx6
Weighted Dip
42kgx6
Ab wheel
6
6
4 pull ups
16 mins cardio
Advice sought: anyone know a good LOW INTENSITY exercise to work lower back that I could do EVERY DAY at the end of the workout that doesn’t require a lot of equipment that someone else might be using? Ideally I could use a good morning machine but I don’t think my gym has one…