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Nice work
Just keep training those legs hard man. You will get the weights up.
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
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.
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.
Attachments
@philmo23 good weights but on the incline you need a 15 rep set there bro
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
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?
I weigh 83.5kg I had a flare up of my tennis elbow pain yesterday though so that's why some of the weights are lower than usual.
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.!!
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.!!
Attachments
Good job getting a bunch of personal bests!
@philmo23 well done , but you n eed to do more squats with volume not weight
how was your food diet today?
bench press looking good!
