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@hypogaeum This is a fantastic workout session. I like how you finish it out with some core training, those knee raises are no joke.
@hypogaeum Back looks strong bro....solid updates so far........
@hypogaeum nice work man. Pushing it hard.
@hypogaeum bicep peak looking on point. Nice work man.
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: 87 kg × 10
Set 2: 87 kg × 9
Set 3: 87 kg × 8
Superset
Superset
Cycling (Indoor)
Set 1: 3 km | 10:00
Birthday coming up, which I know I’ll be eating more than the plan allows for, so throwing a bit of cardio in at the end of sessions for the next week or so. Still keeping the morning cardio happening (20-45 minutes depending on how early I get up), but will increase things slightly to allow for a good day of eating.
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: 87 kg × 10
Set 2: 87 kg × 9
Set 3: 87 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: 80 kg × 15
Set 2: 80 kg × 12
Set 3: 80 kg × 10
Cycling (Indoor)
Set 1: 3 km | 10:00
Birthday coming up, which I know I’ll be eating more than the plan allows for, so throwing a bit of cardio in at the end of sessions for the next week or so. Still keeping the morning cardio happening (20-45 minutes depending on how early I get up), but will increase things slightly to allow for a good day of eating.
@hypogaeum morning cardio is the best, keep it, the rest you can mod a bit imo. Supersets are the best.
I like the single arm row machines myself, i like to ass a slight twist or rotation on the pull during the movement. I typically dont sit on the seat either, i put my one leg far infront of the seat, stick my chest out while standing, and doing a full pull back and rotate on the pull, i noticed for me better pumps and activation.
Rowing (Machine)
Set 1: 0.5 km | 2:08 [Warm-up]
Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 10
Set 4: 80 kg × 9
Set 5: 80 kg × 8
Superset
Cable Rope Pullover
Set 1: 50 kg × 15
Set 2: 50 kg × 14
Set 3: 50 kg × 12
Superset
Set 1: 0.5 km | 2:08 [Warm-up]
Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 10
Set 4: 80 kg × 9
Set 5: 80 kg × 8
Superset
Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 11
Set 3: 135 kg × 10
Seated Row (Cable)
Set 1: 145 kg × 12
Set 2: 145 kg × 11
Set 3: 145 kg × 10
Cable Rope Pullover
Set 1: 50 kg × 15
Set 2: 50 kg × 14
Set 3: 50 kg × 12
Superset
Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 11
Set 3: 22.5 kg × 10
Hammer Curl (Cable)
Set 1: 45 kg × 12
Set 2: 45 kg × 11
Set 3: 45 kg × 10
welcome
@hypogaeum nice hit on the upper body training.
you are pushing things hard. keep it going into the rest of the week!
@hypogaeum bro nice hitting it hard on the day. i want to see even more next update. maybe post up some beef pics
@hypogaeum Bros, you looking really good on this. Keep up the good work. You won't go wrong.
Nice work on the bench
@hypogaeum Always good to hear from you. You are an important part of the Evo family.
This is a solid workout going into the end of the week.
@hypogaeum pumps are looking awesome. can tell you are lean !
what are your plans going into the weekend?
@hypogaeum another excellent session in the books!
the pumps will keep getting stronger as you go. make sure you are hydrating
