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@codezz I wish I could sleep 9hrs.Slept 9hrs
Weight unsure as after hours
Back workout
Barbell rows
Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 80kg, 12 reps, kept this weight the same as it was moving nicely
Fixed lat pulldown machine
Set 1 - 4, weight 75, 18 reps, lowered the weight but got more reps out
Reverse pec dec
Set 1 - 4, weight 50, 18 reps
Straight bar pull down
Set 1 -4, 28kg, 12 reps
Barbell shrugs
Set 1 - 4, 80kg, 15 reps
NiceSlept 9hrs
Weight unsure as after hours
Back workout
Barbell rows
Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 80kg, 12 reps, kept this weight the same as it was moving nicely
Fixed lat pulldown machine
Set 1 - 4, weight 75, 18 reps, lowered the weight but got more reps out
Reverse pec dec
Set 1 - 4, weight 50, 18 reps
Straight bar pull down
Set 1 -4, 28kg, 12 reps
Barbell shrugs
Set 1 - 4, 80kg, 15 reps
Bro Im the same if my gym is full up and im on a big compound exercise I like hahaSlept 6.5 hrs
Chest day today
Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2, 100kg, 5 reps
Set 3, 120kg, 2 reps
Set 4, 140kg, 2 reps
Set 5, 150kg, 1 rep,
now to go back down in weight
Set 6, 140kg, 2 reps
Set 7, 120kg, 5 reps
Set 8, 100kg, 8 reps, wanted 10 but fatigued
Low Cable flys
Set 1 - 4, 7.5 level, 15 reps
Peck Dec
Set 1 - 3, 68kg, 15 reps
Seated Chest press
Set 1 - 3, 80kg, 12 reps
Gym was super busy straight after work, so might need to go a little later hence why I stayed on the bench for a while, waited for some machines to be free hahaha
But good session nonetheless
I hate the busy gyms always try going at night lolSlept 6.5 hrs
Chest day today
Bench press
Warm up on 60kg, 10 reps
Set 1, 80kg, 5 reps
Set 2, 100kg, 5 reps
Set 3, 120kg, 2 reps
Set 4, 140kg, 2 reps
Set 5, 150kg, 1 rep,
now to go back down in weight
Set 6, 140kg, 2 reps
Set 7, 120kg, 5 reps
Set 8, 100kg, 8 reps, wanted 10 but fatigued
Low Cable flys
Set 1 - 4, 7.5 level, 15 reps
Peck Dec
Set 1 - 3, 68kg, 15 reps
Seated Chest press
Set 1 - 3, 80kg, 12 reps
Gym was super busy straight after work, so might need to go a little later hence why I stayed on the bench for a while, waited for some machines to be free hahaha
But good session nonetheless
good sleep bro you're maxing it out here and the owner head presses nice and pumped @codezzSlept 7 hrs
Shoulder work out
DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps, this weight felt heavy,
Set 3, 44kg, 8 reps
Set 4, 40kg, 10 reps, shoulders feeling pumped and swollen
Cable Side raises
Set 1 - 4, 6.25kg, 15reps, very slow and controlled up and down, was on fire
Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps
Seated Front raises
Set 1 - 4, 12kg, 15reps
Barbell shrugs
Set 1 - 4, 70kgs, 20 reps
Light but always fries my deltsSlept 7 hrs
Shoulder work out
DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps, this weight felt heavy,
Set 3, 44kg, 8 reps
Set 4, 40kg, 10 reps, shoulders feeling pumped and swollen
Cable Side raises
Set 1 - 4, 6.25kg, 15reps, very slow and controlled up and down, was on fire
Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps
Seated Front raises
Set 1 - 4, 12kg, 15reps
Barbell shrugs
Set 1 - 4, 70kgs, 20 reps