STOP......Gorilla Time!

Assisted chins: 4 x 6-10
Rows: 135 x 4 x 2

Leg curls: 65 x 5 x 25
Leg press: 5 x lots of

Eliptical, level 15, 10 mins
Bike, level 10 tabata completed

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Bench press: 122 x 11 + 62 x 30 << INSANE PUMP BROZ!!!
Assisted chins: 4 sets

Squats: 97 x 5 x 5…would have also gone to the gym to do my usual bbing stuff for legs & cardio…but…I got my freakin key jammed in the front door…doh!!!

Leg extensions: 115 x 4 x 15+
Leg curls: 95 x 4 x 15+
Leg press: 2 sets

Eliptical level 16, 10 mins
Bike, level 11 tabata completed

Not a bad sesh…considering I seem to be getting a bit of a cold.

Leg press: 4 sets
Leg curls: 4 x 65 x 25-30

Eliptical, level 12, 10 mins
Bike tabata, level 11, made it through 5 rounds

First sesh back since getting a cold…not too shabby!

Bench press: 112 x 14 or 15 I can’t count!
Assisted chins: 4 sets
OHP: 82 x 8 + 3
Row: 135 x 2 + 1

Not bad at all…good reppage on both bench & ohp

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Squats: 102 x 5 x 5
Leg extensions: 82 x 4 x 20
Leg curls: 72 x 3 x 20

Eliptical level 15, 10 mins
Bike tabata, level 11 made it through 5 rounds

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I would normally be training upper body today, though, since my shoulders feel really tight & fatigued AGAIN I’ve decided I’m going to go back to my old 3 on 1 off routine (I was planning on going back to my old hybrid/powerbuilding routine once I’d hit all my main strength targets…but what the hell…lateral raises etc here I come!).

Also, with regards training back I might do advanced GVT

Bench press: 142 x 1.5…was going for 5 sets of 2 so I’m pretty disappointed with this…then again I haven’t gone really heavy on bench in a while so I suppose it’s to be expected that I’m quite weak at the low rep end of the scale. Will go quite a bit lighter next time.
OHP: 72 x 13, 12, 10
Lateral raises: 5 x 3 x 20
Resistance band flys: 3 x lots of reps
Tricep extensions: 3 x lots of reps

Assisted chins: 8 x 3
Rows: 115 x 8 x 3
EZ bar curls: 30 x 4 x 20
Reverse curls: 30 x 12…forgot how hard these fuckers are!!
Resistance band pull downs: 3 x 20

Would have done squats today buy my arms kept spazzing out from yesterday’s back & bi work-out…will do squats first in routine from now on

Leg extensions: 65 x 4 x 20
Leg curls: 65 x 4 x 20

Eliptical level 15, 10 mins
bike tabata, level 10 completed

Back is really hurting again (tweaked it a lil before christmas doing tyre flips) may have to go back to my old semi-crippled routine until my back returns to normal…will assess tomorrow when I do push day.

OHP: 93 x 5 x 3
Bench press: 92 x 20, 16, 12
Lateral raises: 7 x 3 x 20
High inc db flys: 7 x 3 x 20
Resistance band extensions: 3 x 15+
High rep finisher, ‘angle grinder’ with 7kg dbs…an angle grinder is where you start with an ohp for 15 reps & then drop it down an angle on an adjustable bench until you reach flat bench position…zero rest between sets.

Assisted chins: 8 x 4
Rows: 55 x 20, 25, 25…I’ve decided to not do any heavy rowing till my back heals up
EZ bar curls: 32.5 x 3 x 20
Hammer curls: 22 x 30
Band pull aparts 3 x lots of

Squats: 42 x 3 x 20…Much like with rows I will not be doing heavy squats till my back is healed up.
Leg extensions: 4 x 85 x 20
Leg curls 3 x summink!

Eliptical, level 15, 10 mins
Bike, level 10 tabata completed

NEW GOAL:

Squat 62 x 3 x 30

Bench press: 127 x 3, 3, 3, 2, 2
OHP: 77 x 10, 8, 7
Lateral raises: 9.5 x 20, 18, 18
High inc db fly: 9.5 x 20, 18, 18
Tricep extensions: 3 x 20
‘Angle grinder’: 9.5 completed.

Assisted chins: 8 x 5
Rows: 55 x 3 x 25

Squats: 47 x 3 x 20
Leg extensions: 4 sets
Leg curls: 4 sets

Eliptical, level 16, 10 mins
Bike tabata level 11…made it through 7 rounds

Saturday’s work-out:

OHP: 94.4 x 3, 3, 3, 2, 2
Bench press: 97 x 16, 12, 10
Lateral raises: 12 x 15, 15, 12
Low inc db fly: 12 x 15, 15, 15
Tricep extensions: 3 x 15
‘Angle grinder’ 12kgs