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Leg day
Squats
Warm up with empty bar 1 set of 10 reps
40kg x 10
60kg x 10
80kg x 10

Calf raises
50kg x 10
60kg x 10
70kg x 10
80kg x 10

Leg press
60kg x 10
100kg x 10
140kg x 8
150kg x 8

Hamstring curls
32kg x 10
39kg x 10

17 min slow paced jog/fast walk, 2.0 incline on treadmill

Quad curls
20kg x 10
50kg x 10
Nice work
 
Leg day
Squats
Warm up with empty bar 1 set of 10 reps
40kg x 10
60kg x 10
80kg x 10

Calf raises
50kg x 10
60kg x 10
70kg x 10
80kg x 10

Leg press
60kg x 10
100kg x 10
140kg x 8
150kg x 8

Hamstring curls
32kg x 10
39kg x 10

17 min slow paced jog/fast walk, 2.0 incline on treadmill

Quad curls
20kg x 10
50kg x 10

Quite a bit of volume
 
Chest and triceps day
Bench press flat
60kg x 15
70kg x 15
90kg x 10
100kg x 8
70kg x 8

Close grip dumbbell press
22kg x 10
24kg x 10
28kg x 6
16kg x 20

Incline press
60kg x 10
70kg x 6
60kg x 10

Tricep rope pulldown
17kg x 15
19.3kg x 10
14.7kg x 10
12.9kg x 10
10.3kg x 10

Cable fly's
29.4kg x 10
34kg x 10
38.6kg x 10
20.4kg x 15

Weighted dips
15kg x 10
10kg x 10
5kg x 8

Treadmill run 2.0 incline 7.5 mph 20 mins
 
Update post workout pic and also my dinner. Rump steak with a touch of BBQ sauce for flavor and a small bowl for the dog lol.
Also had a small pancake made with coconut flour and three butchers sausages for my breakfast. I'm not a fan of the flours texture but I'll eat it as it's healthy.
 

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Chest and triceps day
Bench press flat
60kg x 15
70kg x 15
90kg x 10
100kg x 8
70kg x 8

Close grip dumbbell press
22kg x 10
24kg x 10
28kg x 6
16kg x 20

Incline press
60kg x 10
70kg x 6
60kg x 10

Tricep rope pulldown
17kg x 15
19.3kg x 10
14.7kg x 10
12.9kg x 10
10.3kg x 10

Cable fly's
29.4kg x 10
34kg x 10
38.6kg x 10
20.4kg x 15

Weighted dips
15kg x 10
10kg x 10
5kg x 8

Treadmill run 2.0 incline 7.5 mph 20 mins
@philmo23 good weights but on the incline you need a 15 rep set there bro

Update post workout pic and also my dinner. Rump steak with a touch of BBQ sauce for flavor and a small bowl for the dog lol.
Also had a small pancake made with coconut flour and three butchers sausages for my breakfast. I'm not a fan of the flours texture but I'll eat it as it's healthy.
looking good, strong in the pic bro :)

and i like the steak nice!
 
Back and biceps day
Pull ups (assisted)
27kg x 15
27kg x 15
18kg x 10

Lat pulldown
45kg x 15
52kg x 10
59kg x 10

Seated rows
45kg x 15
52kg x 10
66kg x 10

Preacher curls
20kg x 12
25kg x 10
22.5kg x 10

Hammer curls
16kg x 12
20kg x 10
22kg x 10

Bent over row dumbbell single arm
26kg x 12
34kg x 10
40kg x 10

Concentration curls for 12 reps
8kg
10kg
12kg
10kg
8kg
 
Back and biceps day
Pull ups (assisted)
27kg x 15
27kg x 15
18kg x 10

Lat pulldown
45kg x 15
52kg x 10
59kg x 10

Seated rows
45kg x 15
52kg x 10
66kg x 10

Preacher curls
20kg x 12
25kg x 10
22.5kg x 10

Hammer curls
16kg x 12
20kg x 10
22kg x 10

Bent over row dumbbell single arm
26kg x 12
34kg x 10
40kg x 10

Concentration curls for 12 reps
8kg
10kg
12kg
10kg
8kg
@philmo23 back to basics but hardcore , you can go up on the hammers for sure bro :)
 
nice job on these workouts i'm proud of you
 
Back and biceps day
Pull ups (assisted)
27kg x 15
27kg x 15
18kg x 10


Lat pulldown
45kg x 15
52kg x 10
59kg x 10

Seated rows
45kg x 15
52kg x 10
66kg x 10

Preacher curls
20kg x 12
25kg x 10
22.5kg x 10

Hammer curls
16kg x 12
20kg x 10
22kg x 10

Bent over row dumbbell single arm
26kg x 12
34kg x 10
40kg x 10

Concentration curls for 12 reps
8kg
10kg
12kg
10kg
8kg
What do you weigh?
 
Legs
Squats
Warm up with bar x 20
60kg x 10
80kg x 10
100kg x 10 new p.b.

Calf raises
40kg x 15
60kg x 10
90kg x 10 new p.b.

Leg extensions
45kg x 15
59kg x 10
66kg x 10

Leg press
120kg x 12
160kg x 10 new p.b.
180kg x 10 another p.b.!!
 

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Legs
Squats
Warm up with bar x 20
60kg x 10
80kg x 10
100kg x 10 new p.b.

Calf raises
40kg x 15
60kg x 10
90kg x 10 new p.b.

Leg extensions
45kg x 15
59kg x 10
66kg x 10

Leg press
120kg x 12
160kg x 10 new p.b.
180kg x 10 another p.b.!!
@philmo23 well done , but you n eed to do more squats with volume not weight

how was your food diet today?
 
Nice job on the chest and triceps
 
Nothing better than some barbecue with some steak
 
coconut flour is really good man I like it with some raw honey nothing better
 
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