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Love the vid!
Xmas around the corner! Let's keep the good times rolling
Workout: Shoulders/arms
1. Barbell overhead press
5X5 60kg
2.a Seated DB press
5x 30,10,8,6,4 15kg/27.5kg/30kg/32.5kg/35kg
2.b DB lateral raise
5x 30,10,8,6,4 5kg/8kg/10kg/12.5kg/12.5kg
3.a cable upright row
4x 20,12,10,8 20kg/22.5kg/25kg/27.5kg
3.b cable face pulls
4x 20,12,10,8 10kg/15kg/17.5kg/17.5kg
4. barbell curls
5x 30,10,8,6,4 20kg/30kg/35kg/40kg/45kg
5.a Cable hammer curls
3x 20,15,10. 15kg/20kg/22.5kg
5.b single arm cable curl
3x 20,15,10 5kg/7.5kg/7.5kg
6. Close grip bench press
5x 30,10,8,6,4 50kg/60kg/70kg/80kg/90kg
7.a skull crushers
4x 10 25kg/35kg
7.b single arm over head db extension
4x 12 5kg/6kg/7kg/7kg
Cardio 20mins incline tready walk
Heart rate between 130-140bpm
Workout: Shoulders/arms
1. Barbell overhead press
5X5 60kg
2.a Seated DB press
5x 30,10,8,6,4 15kg/27.5kg/30kg/32.5kg/35kg
2.b DB lateral raise
5x 30,10,8,6,4 5kg/8kg/10kg/12.5kg/12.5kg
3.a cable upright row
4x 20,12,10,8 20kg/22.5kg/25kg/27.5kg
3.b cable face pulls
4x 20,12,10,8 10kg/15kg/17.5kg/17.5kg
4. barbell curls
5x 30,10,8,6,4 20kg/30kg/35kg/40kg/45kg
5.a Cable hammer curls
3x 20,15,10. 15kg/20kg/22.5kg
5.b single arm cable curl
3x 20,15,10 5kg/7.5kg/7.5kg
6. Close grip bench press
5x 30,10,8,6,4 50kg/60kg/70kg/80kg/90kg
7.a skull crushers
4x 10 25kg/35kg
7.b single arm over head db extension
4x 12 5kg/6kg/7kg/7kg
Cardio 20mins incline tready walk
Heart rate between 130-140bpm
@L1keapunt db press good volume and barbell curls is tight
The biggest thing I've noticed is endurance and aggression in gym. My strength has been slow and steady. (I think I thought it was going to sky rocket... I ran a lgd,rad140 and mk677 stack.about 1 year ago and the strength went through the roof in about 3 weeks) I think I prefer slow steady maintainable gains
endurance is a huge part of gains as well
Christmas eve legs
Warm up:
10min cycle
Dynamic stretching
2x 12 banded crab walks
2x 12 overhead squats (using wooden stick)
2x 12 walking lunges
Workout:
1. Barbell squats
5x 12/12/10/10/8 60kg/100kg/110kg/115kg/120kg
2. Romanian deadlifts
5x 12/12/10/10/10 60kg/70kg/75kg
3. Sled push
5x 25m x 120kg
4.a leg extensions
4x 12 35kg/40kg/50kg/50kg
4.b barbell walking lunges
4x 8 45kg
Leg pump was through the roof. And was a nice session out in the sunshine.
Post workout meal
1 1/4 cup x rolled oats
1/2 cup x almonds
1 cup x mixed berries
Manuka honey
40gm whey protein
Warm up:
10min cycle
Dynamic stretching
2x 12 banded crab walks
2x 12 overhead squats (using wooden stick)
2x 12 walking lunges
Workout:
1. Barbell squats
5x 12/12/10/10/8 60kg/100kg/110kg/115kg/120kg
2. Romanian deadlifts
5x 12/12/10/10/10 60kg/70kg/75kg
3. Sled push
5x 25m x 120kg
4.a leg extensions
4x 12 35kg/40kg/50kg/50kg
4.b barbell walking lunges
4x 8 45kg
Leg pump was through the roof. And was a nice session out in the sunshine.
Post workout meal
1 1/4 cup x rolled oats
1/2 cup x almonds
1 cup x mixed berries
Manuka honey
40gm whey protein
Attachments
You should start eating more on Xmas as a refeed @L1keapunt get your body pumped for the coming 2025 cutting
love this meal PWO
@L1keapunt awesome work right here!
Week 8
Rest day on Christmas and really hooked into the food. Limited alcohol consumption to a couple beers and a glass of champers.
Woke up early this morning and tackled a chest and back workout
Workout:
1. Barbell bench press
5x 30,10,8,6,4. 60kg/90kg/100kg/105kg/110kg
2. Incline Smith machine press
5x 30,10,8,6,4. 55kg/80kg/90kg/95kg/100kg
3.a Low cable flyes
4x 12 10kg/12.5kg/12.5kg/12.5kg
3.b chest dips (bodyweight)
4x failure 10/8/8/8
4. Wide grip pull ups
4x 10/8/8/8
5.a barbell bent over row
5x 30,10,8,6,4 50kg/65kg/70kg/80kg/85kg
5.b single arm cable row
5x 30,10,8,6,4 25kg/40kg/45kg/50kg/55kg
Good work out and an empty gym which made it even better. Starting to see the thickness coming through in the delts.
Rest day on Christmas and really hooked into the food. Limited alcohol consumption to a couple beers and a glass of champers.
Woke up early this morning and tackled a chest and back workout
Workout:
1. Barbell bench press
5x 30,10,8,6,4. 60kg/90kg/100kg/105kg/110kg
2. Incline Smith machine press
5x 30,10,8,6,4. 55kg/80kg/90kg/95kg/100kg
3.a Low cable flyes
4x 12 10kg/12.5kg/12.5kg/12.5kg
3.b chest dips (bodyweight)
4x failure 10/8/8/8
4. Wide grip pull ups
4x 10/8/8/8
5.a barbell bent over row
5x 30,10,8,6,4 50kg/65kg/70kg/80kg/85kg
5.b single arm cable row
5x 30,10,8,6,4 25kg/40kg/45kg/50kg/55kg
Good work out and an empty gym which made it even better. Starting to see the thickness coming through in the delts.
thickness for your deltss with this training will come even more
None is definitely better! ( i generally have a few beers on the weekend, but since this cycle first drink in 8 weeks) But 36 degrees Celsius big Christmas lunch by the pool to hard to say no!
Hope everyone had a good Christmas!
