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[Eddie Haskell]

Will add next upper session Eddie. Been doing cable crunches, leg raises

add some planks

 

[stevesmi]

Very nice job on the cardio and very nice job with the food

 

[Mobster]

Good work on the press

 

[Dumptruck]

Good work on the press

Very nice job on the cardio and very nice job with the food

Thanks boys

 

[Dumptruck]

Friday: Lower 2

Stair master - 25 minutes

Single leg quad extension
1 x 8-12 1 x 12-20
63.5kg x 9.5
45kg x 14

Leg press
2 x 8-12 1 x 12-20
290kg x 9
270kg x 10
240kg x 12

Seated leg curl
1 x 8-12 2 x 12-20
112.5kg x 9
96kg x 11
68kg x 14

Lying hamstring curl
2 x 10-15
52.5kg x 13.5
45kg x 10.5

Abductor machine
1 x 8-12 1 x 12-20
112.5kg x 10.5
91.5kg x 18.5

Adductor machine
2 x 10-15
160.5kg x 11
140.5kg x 11.5

Really good lower session today, weights progressing nicely. Loving the more frequent upper lower sessions. Rest tomorrow

 

[Quadsweep]

Another fantastic week of training.
You're pushing things 1 day at a time.

 

[BodyMonster34]

Bro. Nice leg training like a man earlier this week.

I like the hack squats. That's what real men do.

 

[JasonPriest]

Abductor machine and leg press calf raise.
Those are some good training routines and definitely smart, you're hitting the hamstrings.

 

[Wootoom]

I like your Thursday session.

Excellent work. Starting it off with some cardio.

 

[Vadim Fedorov]

StairMaster is a good low impact type of cardio that anybody can do.
Much better than hammering on the treadmill jogging.

 

[2Thick]

You can even climb some stairs on your own.

Some people do it.

 

[e2]

Incline Hammer Strength, n single arm cable row.
Two of my favorite exercises, you hit them back to back.

 

[Ulter]

Hopefully this week and you can get in some good training as well.

I definitely like the leg raises. Those are no joke.

 

[chesty]

Good job, working your core but don't forget to do some warm ups.

And don't forget to do some stretching as well.

 

[ROIDDERS]

Man, nice update on a Friday.
Leg n seated leg. Curl are not easy.

 

[ceo]

Bros. Nice job balancing out your legs with your training.

And you hit that abductor machine. That's not bad.

 

[Masonic Bodybuilder]

Stairs is a great way to finish off the workout.

 

[Dumptruck]

Saturday: Upper 3

Stair master - 25 minutes

Smith machine shoulder press
2 x 6-10
110kg x 10
100kg x 9

Techno gym flat converging press
2 x 8-12
130kg x 7.5
110kg x 9.5

Machine pec fly
1 x 8-12
105.5kg x 9.5

Low row
2 x 6-10
122.5kg x 9
110kg x 9.5

Hammer Strength ISO lat row
1 x 6-10 1 x 10-15
160kg x 8.5
120kg x 12

Cable lat pullover
1 x 10-15
36.25kg x 10.5

Reserve cable fly
1 x 8-12 1 x 12-20
8.75kg x 9.5
6.25kg x 12.5

Machine side delt raise
1 x 8-12 2 x 12-20
35kg x 12
30kg x 15
25kg x 16.5

Tricep bar cable pushdown
1 x 8-12 1 x 12-20
49.37kg x 11
38.75kg x 14

Db hammer curl
2 x 8-12 1 x 12-20
27.5kg x 8
25kg x 8
15kg x 16

It was supposed to be a rest day today, but will be busy Monday moving houses so thought it would be best to smash Upper 3 today and Lower 3 tomorrow. Rest up Monday, potentially Tuesday depending on fatigue. Overall really good session, no noticeable fatigue without the rest.

 

[RoySimpson]

Thursday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
105.5kg x 11
98.5kg x 10.5

Incline hammer strength press
2 x 8-12
150kg x 7
120kg x 8.5

Single arm cable row
1 x 6-10 2 x 10-15
57kg x 6.5
49.5kg x 10
47kg x 10

Neutral grip lat pulldown
2 x 6-10
109.5kg x 7.5
99.5kg x 8.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
38.5kg x 7.5
31.5kg x 10

Single arm cable curl
2 x 8-12 1 x 12-20
16.25kg x 8.5
13.75 x 8.5
8.75kg x 13.5

Single arm cable side raise
1 x 6-10 2 x 10-15
16.25kg x 8.5
11.25kg x 12.5
8.75kg x 14.5

Upper 2 done and dusted. Finished the session with 25min on the stairs and some core work. Overall feeling good. Keen for Lower 2 tomorrow afternoon

@Dumptruck awesome work right here!

 

[ballin2504]

Really like your training style