Back and biceps
4 sets 6 reps Lat Pulldown 134 kg
3 sets 8 reps 1 set 10 reps Bent-Over dumbbell Rows 60 kgs
3 sets 134 kilos 6 reps Cable Rows
Super set
Dumbbell Curls 35 kg 3 sets 6 reps
Hammer Curls 35 kg 3 sets 6 reps
Went back at night for deadlifts 4 sets of 200 kg 6-8 reps
Rest day
Leg and shoulder day
Squats
3 sets 200 kg 4-6 reps
Romanian deadlift
190 kilo 2 sets 6 reps
Seated overhead barbell press
100 kilos 4-6 reps 3 sets
Dumbbell lateral raises
3 sets 30 kilos 6 reps
Barbell shrugs
2 sets 180 kilos 10 reps
10 minute stationary bike then went for a 60 minute walk
Going back for leg press and abs tonight
Planning a deload week
4 sets 6 reps Lat Pulldown 134 kg
3 sets 8 reps 1 set 10 reps Bent-Over dumbbell Rows 60 kgs
3 sets 134 kilos 6 reps Cable Rows
Super set
Dumbbell Curls 35 kg 3 sets 6 reps
Hammer Curls 35 kg 3 sets 6 reps
Went back at night for deadlifts 4 sets of 200 kg 6-8 reps
Rest day
Leg and shoulder day
Squats
3 sets 200 kg 4-6 reps
Romanian deadlift
190 kilo 2 sets 6 reps
Seated overhead barbell press
100 kilos 4-6 reps 3 sets
Dumbbell lateral raises
3 sets 30 kilos 6 reps
Barbell shrugs
2 sets 180 kilos 10 reps
10 minute stationary bike then went for a 60 minute walk
Going back for leg press and abs tonight
Planning a deload week
