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@L1keapunt smith machine is super, I love doing it.Early morning legs sesh.
Warmup
10min cycle
Stretching
2x 12 banded crab walks
2x 12 single leg glute bridge
2x 12 overhead squats
Workout:
1. Smith machine squats
5x 12/12/10/8/6/6 60kg/ 100kg/110kg/115kg/120kg/100kg
2. Barbell deadlifts
5x 12/8/5/3/1/5 60kg/100kg/130kg/150kg/180kg/140kg
3.a single leg extensions
4x12 25kg/25kg/30kg/30kg
3.b Bulgarian split squats
4x10 20kg kettle bells
Absolutely gassed after this workout. Didn't have any more in the tank. Little video below on the 180kg pull
@L1keapunt stay on that grind bro!Rarely train afternoons but being back at work has put my morning out of back for the week. Trained back today after work.
Workout:
1. Wide grip lat pulldown
4x 12,12,10,10. 50kg/65kg/75kg/75kg
2. Dumbbell bench supported row
4x 12,12,10,10 15kg/17.5kg/20kg/20kg
3. Seated Cable row
4x 12,12,10,10 55kg/65kg/80kg/85kg
4.a straight bar cable pullover
3x15 17.5kg/20kg/20kg
4.b single arm cable row (high to low)
3x10 17.5kg/17.5kg/17.5kg
5. Lower back extensions
3x 12 15kg
Was really busy in the afternoon so struggled to do original planned work out. Still got in a good session which took roughly 45mins.
@L1keapunt workout is pumping hard broBeen a busy few days but still training my arse off.
Sunday pull session
Workout
1. Weighted wide grip pullups
4x 6 8kg weight
2. Seated mag grip cable row
4x 12/12/12/10 55kg/75kg/75kg/80kg
3. Cable pull over (rope attachment)
4x 15 15kg/17.5kg/17.5kg/17.5kg
* maintain a 1 sec eccentric and concentric
4. Yates row.
4x 12 50kg/60kg/60kg/60kg
5. Dumbbell hammer curls
3x 12 12.5kg/15kg/17.5kg
6. Incline Dumbbell curls
3x10 10kg/12.5kg/12.kg
Love the gym on a Sunday morning. Not a soul in there . This session was really focused on tempo and getting a good squeeze. Only 2 weeks left then hitting PCT.
Post workout breakfast
60gm whey protein
80gm rolled oats
250ml soy milk
1x banana
blackberries
Strawberry
Honey
@Npcclassicphysique champ@L1keapunt workout is pumping hard bropost workout i would cut the soy milk get almond milk or real milk
I used to rarely train nights and now i train them all the time, actually training right now and its almost 10pmRarely train afternoons but being back at work has put my morning out of back for the week. Trained back today after work.
Workout:
1. Wide grip lat pulldown
4x 12,12,10,10. 50kg/65kg/75kg/75kg
2. Dumbbell bench supported row
4x 12,12,10,10 15kg/17.5kg/20kg/20kg
3. Seated Cable row
4x 12,12,10,10 55kg/65kg/80kg/85kg
4.a straight bar cable pullover
3x15 17.5kg/20kg/20kg
4.b single arm cable row (high to low)
3x10 17.5kg/17.5kg/17.5kg
5. Lower back extensions
3x 12 15kg
Was really busy in the afternoon so struggled to do original planned work out. Still got in a good session which took roughly 45mins.