Assisted chins: 6, 6, 6, 6, 6, 6, 5, 5
Rows: 55 x 30, 25, 25
EZ bar curls: 35 x 3 x 20
Squats: 52 x 3 x 20
Leg extensions: 105 x 4 x 15-20
Leg curls: 95 x 4 x 15
Eliptical level 15, 10 mins
Bike level 11 tabata completed
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OHP: 95.5 x 2, 3, 3, 2, 2
Bench: 102 x 17, 11, 7
Lateral raises: 12 x 15, 15, 15
Resistance band tri extensions: 15, 15, 15
High inc db fly: 12 x 3 x 20
‘Angle grinder’: 12.5kg
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Assisted chins: 6, 6, 6, 6, 6, 6, 5, 5
Rows: 65 x 3 25
EZ bar curls: 37.5 x 3 x 20
Hammer curl: 10 x 40
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I like your name for this. I did a version but went Incline-Flat-Dips. Shoulders aren’t strong enough to start with OHP.
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Squats: 57 x 3 x 20
Leg extensions: 5 sets
Leg curls: 3 sets
Eliptical, level 16, 10 mins
Bike, level 12 tabata made it through 3 rounds
OHP: 96 x 3, 2, 2, 2, 2
Bench press: 107 x 14 + 8
Inc bench: 60 x 20
Lateral raises: 12 x 20, 15, 15
Tricep extensions: 3 x 20
High inc db fly: 12 x 3 x 20
DB press: 12 x 50
DB inc press: 12 x 50
Assisted chins: 7, 7, 7, 7, 6, 5, 5, 5
Rows: 75 x 20, 18, 18
EZ bar curls: 40 x 3 x 20
Haven’t trained in ages due to epic man flu!
Mini work-out today:
4 sets of chins
Also…
Came off anti-psychotics 5 days ago…so far, no withdrawal effects & no sign of a relapse…screw you psychosis!
Haven’t logged in ages (I might just start doing weekly/monthly updates)…a few updates…back on anti-psychotics<<<<FUCK!!! (though, only a very low dose for now).
Just hit a 100kg bench press for 20 reps YAY!..finally doing heavyish squats again (+ I’m doing squats and chins every other day now…which will hopefully prove to be more fruitful than foolish).
Oh & I’ve recently cancelled my gym membership so I’ll be doing resistance band curls for hams & also tyre drags down the park (mainly) for conditioning.
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Hit 94.5 x 5 x 2 on OHP a few days ago, plus 107 x 17 on bench just now…bench for reps is flying up!
NEW GOAL: Bench press 122 kg x 20.
Squatted 144.5 x 2…felt pretty good…heaviest I’ve squatted in quite some time.
NEW GOAL: Squat 200kgs.
OHP: 95 x 5 x 2 + Benched 112 x 16 (1 or two rep PR!)…finished with a super-set of tricep extensions & bw squats.
OHP: 96 x 5 x 2 + Bench press 113 x 15
5 sets of chins + squatted 143 x 2 x 3 + 142 x 2
OHP: 97 x 3 + 100 x 2 + 107 x fail…+ bench 62 x 55 big bastard of a rep PR! Boosh!
6 sets of chins + 1 set of rows with 115 x 8 + squats: 107 x 3 x 7
How is your training schedule mapped out? Are you doing like 2 lifts a day? Couldn’t tell by the way you logging currently.
I’m doing one day of: Bench press + OHP + tricep extensions then the next day: squats, chins & rows…no planned rest days currently…bit of an experiment.
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Nice, I was doing something similar a while back.
Day 1 - Squats, RDL, Abs
Day 2 - OHP, Dips, Chins
Day 3 - Front Squat, Deadlift, Lunges
Day 4 - Bench, CGBP, Rows
Day 5 - Squat, GHR, Abs
Day 6 - OHP, DB OHP, Pull Ups
etc.
Basically going upper, lower with no break unless my body told me to. I was getting stronger that’s for sure!
Keep grinding man!
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