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Grumpy said:
Another rehabilitation session building up slowly

All 3 sets 10reps

Flat dumbbell bench
27.5kg
30kg

Seated row
60kg
65kg

Dumbbell shoulder press
20kg

Seated leg extensions
8
90kg

Bicep curls
20kg

Sit ups 3 sets 12reps

Cross trainer 25min
Click to expand...
Good day I like your work ethic, just 1 set curls?
 
Still doing rehabilitation full body sessions
Boring but need to build up before going back to a split
All 3 sets 10reps

Incline dumbbell bench
27.5kg
30kg

Seated row
72kg
78kg

Face pulls
45kg
50kg

Seated leg extensions
90kg
100kg

Bicep curls
22.5kg

Sit ups 3 sets 12reps

Cross trainer 25min

@ODINLABS test is definitely helping still smooth as silk
 
Grumpy said:
Still doing rehabilitation full body sessions
Boring but need to build up before going back to a split
All 3 sets 10reps

Incline dumbbell bench
27.5kg
30kg

Seated row
72kg
78kg

Face pulls
45kg
50kg

Seated leg extensions
90kg
100kg

Bicep curls
22.5kg

Sit ups 3 sets 12reps

Cross trainer 25min

@ODINLABS test is definitely helping still smooth as silk
Click to expand...
3 sets of curls or 1?
 
Monday session
1 more week of full body rehabilitation training then will go back to split work my way back up to 4 or 5 days training

All 3 sets of 10

Flat dumbbell bench
27.5kg
30kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
12.5kg
15kg

Hamstring curls
60kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
 
Grumpy said:
Monday session
1 more week of full body rehabilitation training then will go back to split work my way back up to 4 or 5 days training

All 3 sets of 10

Flat dumbbell bench
27.5kg
30kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
12.5kg
15kg

Hamstring curls
60kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
Start adding some food pics please :D
 
Eye fillet tonight with a simple tomato salad on the side
20250914_191105.webp
 

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Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
I like cardio is back you look like you're doing it big time again :D
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
@Grumpy nice job on the training. the legs are looking super strong. i give you a lot of credit !
 
stevesmi said:
@Grumpy nice job on the training. the legs are looking super strong. i give you a lot of credit !
Click to expand...
Thanks mate it has not been easy building back up from the extended hospital stay really sucked everything out of me but finally starting to feel normal again and enjoying training
 
Grumpy said:
Thanks mate it has not been easy building back up from the extended hospital stay really sucked everything out of me but finally starting to feel normal again and enjoying training
Click to expand...
yep it is tough sometimes life throws curve balls
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
@Grumpy 20 minutes cardio is A+. i also love the hamstring curls. nice job keep it up
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
Nice simple workout
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
bro pump this training. @Grumpy 3 sets of 10 the best. mid grip lat pull down
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
i like that you mix up the workouts 3 sets of 10 very consistent. And then you finish that up with 20 minute cardio. keep up strong training @Grumpy
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
20 minute cross trainer is awesome. @Grumpy and i love the lateral raises as well. that is some solid training!
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
@Grumpy looking good on this ! the training is on point. you keep pushing things along
 
Wednesday session

All 3 sets of 10

Flat dumbbell bench
32.5kg
34kg working 💪 my way back up to 40s hasn't taken long

Mid grip lat pull down
78kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
75kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
Hitting it nicely again i see 💪
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
Nice work on chest and arms
 
Grumpy said:
Wednesday session

All 3 sets of 10

Flat dumbbell bench
32.5kg
34kg working 💪 my way back up to 40s hasn't taken long

Mid grip lat pull down
78kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
75kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
Bench is climbing fast again, 34s for clean 10s means those 40s will be back in your hands soon. Lat pulls steady at 78kg show your back strength hasn’t dropped off. Shoulders will come back with those raises, just keep the control and don’t rush the jump. Ham curls and arm work rounded it out well, then finishing with leg lifts and cardio ties the session together.
Grumpy said:
View attachment 120004
Beef and roast vegetables salad today for lunch
Click to expand...
Food looks amazing :D
 
LevButlerov said:
Bench is climbing fast again, 34s for clean 10s means those 40s will be back in your hands soon. Lat pulls steady at 78kg show your back strength hasn’t dropped off. Shoulders will come back with those raises, just keep the control and don’t rush the jump. Ham curls and arm work rounded it out well, then finishing with leg lifts and cardio ties the session together.


Food looks amazing :D
Click to expand...
Cheers man getting there
 
Friday last full body session Back to split from next week

All 3 sets of 10

Flat dumbbell bench
35kg
37.5kg almost hitting the 40s again

Mid grip lat pull down
78kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
80kg

Tricep pull downs
50kg
55kg

Cable bicep curls
50kg
55kg

Hanging leg lifts
3 sets 12reps

25 min cardio cross trainer
 
Grumpy said:
Friday last full body session Back to split from next week

All 3 sets of 10

Flat dumbbell bench
35kg
37.5kg almost hitting the 40s again

Mid grip lat pull down
78kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
80kg

Tricep pull downs
50kg
55kg

Cable bicep curls
50kg
55kg

Hanging leg lifts
3 sets 12reps

25 min cardio cross trainer
Click to expand...
Flat press with 37.5kg dumbbells moving for 10s shows strength is climbing back toward the 40s, that’s a good sign after the setback. Lat pulldowns and ham curls at those weights give solid base work, and the laterals will bring the shoulders back if you stay strict on form. Arms got plenty with the cables, and finishing with leg lifts plus cross trainer ties it together. Splitting again next week should let you push heavier and give shoulders more focused work. :D overall top training considering your health comback!
 
LevButlerov said:
Flat press with 37.5kg dumbbells moving for 10s shows strength is climbing back toward the 40s, that’s a good sign after the setback. Lat pulldowns and ham curls at those weights give solid base work, and the laterals will bring the shoulders back if you stay strict on form. Arms got plenty with the cables, and finishing with leg lifts plus cross trainer ties it together. Splitting again next week should let you push heavier and give shoulders more focused work. :D overall top training considering your health comback!
Click to expand...
Thanks mate its been difficult but also think training has accelerated my recovery
Shoulders are my worst hit muscle group been a struggle building them back up
Im 100% committed to getting back up there and past pre hospital condition
Onwards and upwards 🙌
 
Grumpy said:
Thanks mate its been difficult but also think training has accelerated my recovery
Shoulders are my worst hit muscle group been a struggle building them back up
Im 100% committed to getting back up there and past pre hospital condition
Onwards and upwards 🙌
Click to expand...
As long as you going forward we will win :D
 
Grumpy said:
Monday session

All 3 sets of 10

Flat dumbbell bench
30kg
32.5kg

Mid grip lat pull down
72kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
70kg

Tricep pull downs
45kg
50kg

Cable bicep curls
45kg

Hanging leg lifts

20mincardio cross trainer
Click to expand...
@Grumpy nice work with a training big fella keep it up. I’m sure you’re growing.
 
Grumpy said:
Friday last full body session Back to split from next week

All 3 sets of 10

Flat dumbbell bench
35kg
37.5kg almost hitting the 40s again

Mid grip lat pull down
78kg
78kg

Lateral raises (shoulders are fucked after hospital need work)
15kg
17.5kg

Hamstring curls
80kg

Tricep pull downs
50kg
55kg

Cable bicep curls
50kg
55kg

Hanging leg lifts
3 sets 12reps

25 min cardio cross trainer
Click to expand...
@Grumpy Keep up the good work.....
 
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
Chest and back looked balanced, incline bench up to 90kg for 10 is solid pressing, then cable flys climbing weight gave you a good stretch. Back moved well too, pulldowns and rows both at 78kg plus DB rows with 35s rounds it out strong. Sit ups and 25min cardio after that is a clean finish, good overall session. :D
 
LevButlerov said:
Chest and back looked balanced, incline bench up to 90kg for 10 is solid pressing, then cable flys climbing weight gave you a good stretch. Back moved well too, pulldowns and rows both at 78kg plus DB rows with 35s rounds it out strong. Sit ups and 25min cardio after that is a clean finish, good overall session. :D
Click to expand...
Thanks mate loving getting back to it
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
My kinda volume
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
@Grumpy Keep up the good work, man. Tuesday session is on point. I love the wide grip.
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
incline bench and cable fly's all in. gotta love the neutral grip row too. i like this @Grumpy
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
bros the training is on point @Grumpy cardio is amazing too. Nice way to finish on a workout with 25 minutes.
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
@Grumpy Very nice workouts on this. And nice finish on the cardio. We're really proud of you. Keep it up.
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
One of the favorite things I like to do is hit the incline bench and then do cable flies. You won't go wrong with that along with the wide grip. @Grumpy
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
keep up the strong work @Grumpy wide grip lat pulldown. neutral grip row
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
@Grumpy solid work right here!!
 
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
20kg
20kg

Barbell squats
90kg
100kg
110kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
100kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
 
Grumpy said:
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
20kg
20kg

Barbell squats
90kg
100kg
110kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
100kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
Click to expand...
big session, squat numbers moving up well with 110kg after solid warm ups and following it with 140kg on hack squat keeps legs growing. shoulder work looks balanced too, pressing and raises both climbing, hitting 55kg on barbell press is solid. finishing with core and 30 mins cardio rounds it out nicely, strong effort all around. :D
 
LevButlerov said:
big session, squat numbers moving up well with 110kg after solid warm ups and following it with 140kg on hack squat keeps legs growing. shoulder work looks balanced too, pressing and raises both climbing, hitting 55kg on barbell press is solid. finishing with core and 30 mins cardio rounds it out nicely, strong effort all around. :D
Click to expand...
Cheers mate
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
@Grumpy great work man got a really good workout in. I really like the volume keep it up.
 
Grumpy said:
Saturday session
Arms

Rope triceps
40kg
45kg
50kg

Straight bar reverse grip tricep
40kg
45kg
45kg

Dumbbell curls
15kg

Cable bicep curls
50kg
56kg

Wrist curls
15kg

Reverse wrist curls
15kg

Hanging leg lifts
3 sets 12reps

25min cardio cross trainer
Click to expand...
Arms looked well covered, pushing tricep work up to 50 kg and biceps hitting 56 kg on cables shows strength is solid. Good touch adding wrist curls too, forearms often get overlooked but they finish the look. Cardio and abs on top rounds it out nicely, that’s a complete Saturday session. :D
 
LevButlerov said:
Arms looked well covered, pushing tricep work up to 50 kg and biceps hitting 56 kg on cables shows strength is solid. Good touch adding wrist curls too, forearms often get overlooked but they finish the look. Cardio and abs on top rounds it out nicely, that’s a complete Saturday session. :D
Click to expand...
Thanks mate triceps are sore today love it
 
Grumpy said:
Tuesday session
Back to split
Chest and back
All 3sets 10 reps

Incline bench
70kg
80kg
90kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
78kg
78kg

Neutral grip row
78kg x3

Dumbbell Bent over row
35kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
Nicely done 💪
 
Grumpy said:
Tuesday session
Chest and back
All 3sets 10 reps

Incline bench
80kg
90kg
100kg

Cable flys high to low
40kg
45kg
50kg

Wide grip lat pull down
72kg
84kg
84kg

Neutral grip row
78kg x3

Dumbbell Bent over row
37.5kg x 3

Toe tap sit ups 3 x 12 reps

25min cardio
Click to expand...
Chest and back work looked strong, incline bench climbing to 100 for 10s is solid pressing and cable flys with 50s after that gave a good stretch. Back got a full hit too with pulldowns in the 80s, rows both cable and db at good weight, that’s plenty of thickness work. Cardio wrap keeps conditioning sharp, nice balanced session. :D
 
LevButlerov said:
Chest and back work looked strong, incline bench climbing to 100 for 10s is solid pressing and cable flys with 50s after that gave a good stretch. Back got a full hit too with pulldowns in the 80s, rows both cable and db at good weight, that’s plenty of thickness work. Cardio wrap keeps conditioning sharp, nice balanced session. :D
Click to expand...
Thanks mate appreciate the feedback
 
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
22.5kg
22.5kg

Barbell squats
100kg
110kg
120kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
110kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
 
Grumpy said:
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
22.5kg
22.5kg

Barbell squats
100kg
110kg
120kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
110kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
Click to expand...
Strong session, squats up to 120kg and hack squat at 140kg shows legs are pushing heavy while still moving good volume. Shoulder press at 55kg on top of front and lateral raises gives a solid delt hit. Cardio and core work finish it off well, good balance of strength and conditioning. :D
 
LevButlerov said:
Strong session, squats up to 120kg and hack squat at 140kg shows legs are pushing heavy while still moving good volume. Shoulder press at 55kg on top of front and lateral raises gives a solid delt hit. Cardio and core work finish it off well, good balance of strength and conditioning. :D
Click to expand...
Thanks mate getting back up there
Still a bit to go
 
Grumpy said:
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
22.5kg
22.5kg

Barbell squats
100kg
110kg
120kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
110kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
Click to expand...
Good solid session
 
Grumpy said:
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
22.5kg
22.5kg

Barbell squats
100kg
110kg
120kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
110kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
Click to expand...
@Grumpy Leg training is definitely looking good. And I like how you throw in some core training as well. I'm gonna do some planks tomorrow Morning myself.
 
Grumpy said:
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
22.5kg
22.5kg

Barbell squats
100kg
110kg
120kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
110kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
Click to expand...
i like some stuff in here. hack squats for sure are a great one! but i also like the lateral raises, nice challenging volume @Grumpy
 
Grumpy said:
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
22.5kg
22.5kg

Barbell squats
100kg
110kg
120kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
110kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
Click to expand...
Enjoying reading through your leg Training Day. @Grumpy barbell squats are some of my favorites too. and nice one on the shoulder press !
 
Grumpy said:
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
22.5kg
22.5kg

Barbell squats
100kg
110kg
120kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
110kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
Click to expand...
@Grumpy bros front and side planks are looking sweet! and the cardio cross trainer also awesome. You keep that up. You'll build some strong conditioning.
 
Grumpy said:
Thursday session
Shoulders / legs

Dumbbell front raise
17.5kg
22.5kg
22.5kg

Barbell squats
100kg
110kg
120kg

Lateral raises
12.5kg
15kg
15kg

Hack squats
110kg
120kg
140kg

Barbell shoulder press
45kg
50kg
55kg

Front planks
3 sets
1min
1.5min
2 min

Side planks
1min
1.5min
2min

30mins cardio cross trainer
Click to expand...
not bad on this training champ. my favorites were the the way you started with the DB front raise. and then finishing with planks isn't easy! @Grumpy
 
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