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Early (fasted) session this morning. Had a good night of sleep, though, so was feeling good in the workout. Got a four day holiday weekend (starts tomorrow), so knew that I wasn’t going to be doing anything other than cardio over the next four days, and wanted to make sure I hit everything with perfect form to maximise the workout.
Rowing (Machine)
Set 1: 0.5 km | 2:14 [Warm-up]
Superset
Bench Press (Barbell)
Set 1: 90 kg × 10
Set 2: 90 kg × 9
Set 3: 90 kg × 8
Superset
Seated Face Pull (Cable)
Set 1: 50 kg × 20
Set 2: 50 kg × 18
Set 3: 50 kg × 15
Rowing (Machine)
Set 1: 0.5 km | 2:14 [Warm-up]
Superset
Seated Overhead Press (Dumbbell)
Set 1: 22.5 kg × 10
Set 2: 22.5 kg × 9
Set 3: 22.5 kg × 8
Seated Wide-Grip Row (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 11
Set 3: 135 kg × 10
Bench Press (Barbell)
Set 1: 90 kg × 10
Set 2: 90 kg × 9
Set 3: 90 kg × 8
Superset
Triceps Extension
Set 1: 45 kg × 15
Set 2: 45 kg × 14
Set 3: 45 kg × 12
Preacher Curl (Machine)
Set 1: 22.5 kg × 15
Set 2: 22.5 kg × 14
Set 3: 22.5 kg × 12
Seated Face Pull (Cable)
Set 1: 50 kg × 20
Set 2: 50 kg × 18
Set 3: 50 kg × 15
good day overall steady for you bro i follow you for a bit now
@hypogaeum Solid work here as usual!!
Going to keep the volume at about this level for a month or so, then likely add another set per exercise to get back to the volume I like to train at.
training king bro
@hypogauem I love doing those leg raises man! Definitely hits the abs hard
I do enjoy super setsSupersets and good volume
Who doesn'tI do enjoy super sets
Slower week at work with the holiday yesterday and at the end of this week, so took the opportunity to have a sleep in, got to work, got a couple of meals in, and then went for a mid-morning session. Sleep has been way better recently, so am inclined to think that it was a combination of needing a deload as well as the total androgenic load (in the blast) keeping me a bit too wired. Will still do the sleep study this week, but thinking that it's less likely that it's a sleep apnea issue that was causing issues.
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 40 kg × 10
Set 4: 40 kg × 9
Set 5: 40 kg × 8
Incline Bench Press (Barbell)
Set 1: 85 kg × 10
Set 2: 85 kg × 9
Set 3: 85 kg × 8
Superset
Superset
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 40 kg × 10
Set 4: 40 kg × 9
Set 5: 40 kg × 8
Incline Bench Press (Barbell)
Set 1: 85 kg × 10
Set 2: 85 kg × 9
Set 3: 85 kg × 8
Superset
Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 15
Set 2: 15 kg × 14
Set 3: 15 kg × 12
Cable Crossover
Set 1: 20 kg × 15
Set 2: 20 kg × 14
Set 3: 20 kg × 12
Superset
Bench Dip
Set 1: +8 kg × 15
Set 2: +8 kg × 12
Set 3: +8 kg × 10
Triceps Pushdown (Cable - Straight Bar)
Set 1: 75 kg × 15
Set 2: 75 kg × 12
Set 3: 75 kg × 10
slower sometimes is better bro
but you mentioned meals, got pics? @hypogaeum
the incline press, bench you not getting stronger?
@hypogaeum A great job. Getting a nice sleep. I wish I could sleep in myself, man. I'm too hyper though. I get up so fast in the morning.
@hypogaeum Bro, you looking hardcore for sure. Good job on the super sets and cable crossover.
@hypogaeum Bros, you looking fantastic.
Keep up the good work. You won't go wrong with this style of training.
Up 5kg since the last workout... PEDs have dropped off substantially, and after a week deload I am easing back in to ensure that I don't injure myself. I'm not at all fussed about my strength, to be honest- putting more focus on the contraction, form, range of motion, and only increasing weight when I feel everything else is perfect.
Beast brother
Cycling (Indoor)
Set 1: 1 km | 2:05 [Warm-up]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 12
Set 4: 80 kg × 11
Set 5: 80 kg × 10
Lunge (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 14
Set 3: 10 kg × 12
Squat (Barbell)
Set 1: 70 kg × 10
Set 2: 70 kg × 9
Set 3: 70 kg × 8
Superset
Sleep study tonight, so am hoping to have results in the next two weeks as to whether I'll need a sleep apnea machine or not. As mentioned previously, sleep has been a lot better recently, so am hoping that the slightly lower volume, lower PEDs and an increase to my magnesium before bed is enough to keep improving things. Will be good to get confirmation either way, though.
Set 1: 1 km | 2:05 [Warm-up]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 12
Set 4: 80 kg × 11
Set 5: 80 kg × 10
Lunge (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 14
Set 3: 10 kg × 12
Squat (Barbell)
Set 1: 70 kg × 10
Set 2: 70 kg × 9
Set 3: 70 kg × 8
Superset
Leg Press
Set 1: 200 kg × 15
Set 2: 200 kg × 14
Set 3: 200 kg × 12
Calf Press on Leg Press
Set 1: 200 kg × 20
Set 2: 200 kg × 18
Set 3: 200 kg × 15
Sleep study tonight, so am hoping to have results in the next two weeks as to whether I'll need a sleep apnea machine or not. As mentioned previously, sleep has been a lot better recently, so am hoping that the slightly lower volume, lower PEDs and an increase to my magnesium before bed is enough to keep improving things. Will be good to get confirmation either way, though.
@hypogaeum you are looking great on this training.
the supersets are amazing.
A great way to build up your conditioning.
@hypogaeum Super sets are a great way to train.
I think more people should incorporate them.
Also, very important with the bench dip. That's a good exercise.
