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Very nice job, man. I like to Incline Smith machine bench.
And I like all so the wide grip pull-ups, that's smart.
And I like all so the wide grip pull-ups, that's smart.
I like the thinking here too
Good numbers on your training
Great job
Woke up this morning feeling motivated for a big session (no better feeling) unfortunately my son has passed on some form of cold which is a pain.
Trained shoulders/arms
Workout:
1. Overhead press
5x5 60kg
2.a Seated dumbbell shoulder press
5x 20,12,10,8,6. 12.5kg/ 20kg/25kg/27.5kg/30kg
2.b plate front raise
5x 10 15kg
3.a DB lateral raise
5x 30,12,10,8,6 4kg, 8kg,10kg,12.5kg/12.5kg
3.b cable upright row
5x 30,12,10,8,6 15kg/22.5kg/25kg/25kg/27.5kg
4.a barbell bicep curls
5x 30,12,10,8,6 15kg/20kg/25kg/30kg/35kg
4.b close grip bench press
5x 30,12,10,8,6 30kg/50kg/55kg/60kg/65kg
5.a incline DB curl
4x 12,10,10,8 10kg/12.5kg/12.5kg/15kg
5.b single arm cable tricep push down
4x12,10,8,6 12.5kg/15kg/17.5kg/17.5kg
Cardio 20mins incline walk
Kept heart rate at 140bpm
Bit of a sore throat from the illness and going to eat and rest for the entire day. May rest tomorrow to.try and kick.this illness quickly
Trained shoulders/arms
Workout:
1. Overhead press
5x5 60kg
2.a Seated dumbbell shoulder press
5x 20,12,10,8,6. 12.5kg/ 20kg/25kg/27.5kg/30kg
2.b plate front raise
5x 10 15kg
3.a DB lateral raise
5x 30,12,10,8,6 4kg, 8kg,10kg,12.5kg/12.5kg
3.b cable upright row
5x 30,12,10,8,6 15kg/22.5kg/25kg/25kg/27.5kg
4.a barbell bicep curls
5x 30,12,10,8,6 15kg/20kg/25kg/30kg/35kg
4.b close grip bench press
5x 30,12,10,8,6 30kg/50kg/55kg/60kg/65kg
5.a incline DB curl
4x 12,10,10,8 10kg/12.5kg/12.5kg/15kg
5.b single arm cable tricep push down
4x12,10,8,6 12.5kg/15kg/17.5kg/17.5kg
Cardio 20mins incline walk
Kept heart rate at 140bpm
Bit of a sore throat from the illness and going to eat and rest for the entire day. May rest tomorrow to.try and kick.this illness quickly
Love your motivation to crush these sessions.
@L1keapunt stay on that grind bruh!
Killer sore throat but aside from that feeling good. Legs this morning
Workout:
Warmup:
2x12 banded crabwalks
2x12 overhead squats (wooden stick)
Dynamic stretching
Working
1. Barbell squats
5x 12/12/12/10/8 60kg/90kg/100kg/110kg/120kg
(Drop set last set)
2. Romanian deadlifts
5x12 60kg/60kg/65kg/70kg/70kg
3. Barbell lunges
5x 12 40kg/50kg
4.a leg extensions
5x12/12/10/10/10 35kg/40kg/45kg/45kg/45kg
4.b lying hamstring curls
5x12 30kg/35kg
Didn't have time to hit calves, had to get to work. Will slot calves into tomorrow session somewhere.
Last night I had a crack at tracking macros and only after doing 4 meals it would appear I need to up my carbs abit. Fats look okay and protein is 200+
Workout:
Warmup:
2x12 banded crabwalks
2x12 overhead squats (wooden stick)
Dynamic stretching
Working
1. Barbell squats
5x 12/12/12/10/8 60kg/90kg/100kg/110kg/120kg
(Drop set last set)
2. Romanian deadlifts
5x12 60kg/60kg/65kg/70kg/70kg
3. Barbell lunges
5x 12 40kg/50kg
4.a leg extensions
5x12/12/10/10/10 35kg/40kg/45kg/45kg/45kg
4.b lying hamstring curls
5x12 30kg/35kg
Didn't have time to hit calves, had to get to work. Will slot calves into tomorrow session somewhere.
Last night I had a crack at tracking macros and only after doing 4 meals it would appear I need to up my carbs abit. Fats look okay and protein is 200+
sore throat? you should take time off from training if you sick
Yeah I know!! (Im a fool). I still felt really good waking up this morning so just went for it. Will take tomorrow off.
Post workout meal
1x cup rolled oats
1x cup light milk
1x cup mixed berries
1x kiwi fruit
30gm whey
Attachments
Nice meal
clean, add manuka honey for your throat
Workout for today
Chest/back
1. Barbell flat bench press
5x 30/12/10/8/6 50kg/80kg/90kg/100kg/100kg
2. Incline Smith machine bench press
5x 30,12,10,8,6 50kg/75kg/85kg/90kg/90kg
3.a Cable flyes
4x12 20kg/25kg
3.b dips
4x till failure
4. wide grip pull ups (Till failure)
4x 11,10,8,7
5.a bent over barbell row
5x 30,12,10,8,6 40kg/55kg/60kg/70kg/70kg
5.b chest support row (narrow grip)
5x 30,12,10,8,6 30kg/50kg/70g/80kg/80kg
Not sure if a placebo effect or just timing this new workout split with test E coming on strong but jeez I'm.feeling like a tank during these workouts.
Weighed myself this morning fasted and was sitting at 90.6kg not bad after 6 weeks about 2.5kg increase
Finished my workout with a classic oats bowl. Added some banana to this one as was feeling spent after the session
Chest/back
1. Barbell flat bench press
5x 30/12/10/8/6 50kg/80kg/90kg/100kg/100kg
2. Incline Smith machine bench press
5x 30,12,10,8,6 50kg/75kg/85kg/90kg/90kg
3.a Cable flyes
4x12 20kg/25kg
3.b dips
4x till failure
4. wide grip pull ups (Till failure)
4x 11,10,8,7
5.a bent over barbell row
5x 30,12,10,8,6 40kg/55kg/60kg/70kg/70kg
5.b chest support row (narrow grip)
5x 30,12,10,8,6 30kg/50kg/70g/80kg/80kg
Not sure if a placebo effect or just timing this new workout split with test E coming on strong but jeez I'm.feeling like a tank during these workouts.
Weighed myself this morning fasted and was sitting at 90.6kg not bad after 6 weeks about 2.5kg increase
Finished my workout with a classic oats bowl. Added some banana to this one as was feeling spent after the session
Attachments
damn thick arms and shoulders big chest
abs are really tight I like it wide
@L1keapunt the effect is strong on test
