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A
average918
Guest
Doing us Aussie's proud brothergood having you back hitting you goals
Thanks brother, your positivity and support is always appreciated
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Thanks brother, your positivity and support is always appreciated
A
average918
Guest
Yeah bro been a while since I hit arms so was good to get it done, the arm pump was real
A
average918
Guest
Todays training:
Bench press:
Set 1: 60kg x 12
Set 2: 100kg x 10
Set 3: 100kg x 10
Set 4: 100kg x10
Dips:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Tricep push downs:
30kg x 12 reps
40kg x 10 reps
40kg x 10 reps
45kg x 12 reps
Upright rows:
30kg x 10 reps
30kg x 10 reps
30kg x 10 reps
35kg x 10 reps
Incline DB press:
Set 1: 30kg x 8
set 2: 30kg x 8
Set 3: 30kg x 8
Set 4: 30kg x 8
Supermans:
12kg x 8 reps
10kg x 8 reps
10kg x 8 reps
10kg x 8 reps
Plate raise front grip into reverse tricep grip:
Set 1: 20kg x 10 reps into 20kg x 10 reps
Set 2: 20kg x 10 reps into 20kg x 10 reps
Set 3: 20kg x 10 reps into 20kg x 10 reps
Set 4: 20kg x 10 reps into 20kg x 10 reps
Calf raise on leg press:
Set 1: 230kg x 25 reps
Set 2: 230kg x 25 reps
Set 3: 230kg x 25 reps
Set 4: 230kg x 25 reps
Bench press:
Set 1: 60kg x 12
Set 2: 100kg x 10
Set 3: 100kg x 10
Set 4: 100kg x10
Dips:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Tricep push downs:
30kg x 12 reps
40kg x 10 reps
40kg x 10 reps
45kg x 12 reps
Upright rows:
30kg x 10 reps
30kg x 10 reps
30kg x 10 reps
35kg x 10 reps
Incline DB press:
Set 1: 30kg x 8
set 2: 30kg x 8
Set 3: 30kg x 8
Set 4: 30kg x 8
Supermans:
12kg x 8 reps
10kg x 8 reps
10kg x 8 reps
10kg x 8 reps
Plate raise front grip into reverse tricep grip:
Set 1: 20kg x 10 reps into 20kg x 10 reps
Set 2: 20kg x 10 reps into 20kg x 10 reps
Set 3: 20kg x 10 reps into 20kg x 10 reps
Set 4: 20kg x 10 reps into 20kg x 10 reps
Calf raise on leg press:
Set 1: 230kg x 25 reps
Set 2: 230kg x 25 reps
Set 3: 230kg x 25 reps
Set 4: 230kg x 25 reps
Awesome job with the compound lifts
Nice volume brother, everything coming together now
A
average918
Guest
A
average918
Guest
A
average918
Guest
Hey boys hope we’re all feeling well and strong today
Misses had an appointment so had to cut training short to come home look after the kids but still made it to the gym and got a small workout in
Training:
Deadlift:
Set 1: 70kg x 10
Set 2: 120kg x 10
Set 3: 120kg x 10
Set 4: 120kg x 10
Lat pull downs
Set 1: 60kg x 10
Set 2: 70kg x 10
set 3: 80kg x 10
Set 4: 90kg x 10
Pull ups
Set 1: 5 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Misses had an appointment so had to cut training short to come home look after the kids but still made it to the gym and got a small workout in
Training:
Deadlift:
Set 1: 70kg x 10
Set 2: 120kg x 10
Set 3: 120kg x 10
Set 4: 120kg x 10
Lat pull downs
Set 1: 60kg x 10
Set 2: 70kg x 10
set 3: 80kg x 10
Set 4: 90kg x 10
Pull ups
Set 1: 5 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
A
average918
Guest
Multi-joint movements are so under estimated... You killed it
Thank you brother
appreciate the support!
A
average918
Guest
Nice one brother drop the reps on the dead lift push the weights abit more
Thanks you my bro
yeah iv just been getting heaps of volume in but not going heavy which is a different approach for me, next week when I hit deadlifts again I’ll take your advice push the weight and get some bigger numbers cranking
@average918 you do any cardio big playa?Hey boys hope we’re all feeling well and strong today
Misses had an appointment so had to cut training short to come home look after the kids but still made it to the gym and got a small workout in
Training:
Deadlift:
Set 1: 70kg x 10
Set 2: 120kg x 10
Set 3: 120kg x 10
Set 4: 120kg x 10
Lat pull downs
Set 1: 60kg x 10
Set 2: 70kg x 10
set 3: 80kg x 10
Set 4: 90kg x 10
Pull ups
Set 1: 5 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
A
average918
Guest
Hey brother! yeah I do fasted cardio. 4km walk on Saturday and Sunday
@average918 do it 5x/week bro you can fit in some sprint time
bro let's see some cleans as well
nice job on the pull-ups there has been several of you doing them on your Locs lately
