Morning BW 95.2
W4D3:
Deadlift:
60X5
100X5
140X3
160X1
180X1
200X4X4
200X5 - felt very easy and went for a few more reps. 5 was easy but my toe cramped and I stopped the set. I was hoping for 6-7.
Pause HB squat:
60X3
100X3
120X3
140X4X3 - HB didn't hurt my shoulder so got some of these done.
Leg curls 4X10
Gym closed so I couldn't get the rest f the accsessories.
Post gym Bodybuilding moment with the measuring tape:
Left arm 41.5cm
Right arm 41cm
Left leg 66cm
Right leg 65cm
Belly - 100cm. I'm a fat fuck.
Morning BW 95.2
W4D2:
Bench:
65x5
80x3
100x2
110x1
120x1
127.5x5x4 - felt very good
DB incline:
35x10
37.5x2x10
DB rows:
45x4x10
Superset with:
Power chest flys:
22.5x3x10
Behind the head tricep extensions 4x10
Superbset with facepulls 3x10
Morning BW 95
W4D1:
Squat:
60x5
100x5
140x3
160x1
180x1
200x4
200x1 - was suppose to do 5x4 but I pintched my right shoulder on the first set and didn't want to make it worse. Don't think it's something too bad though. Couldn't continue squating which really pissed me off since the first set felt pretty easy.
Deficit SLDL:
60x5
100x5
140x3x6
Single leg leg press:
60x3x10
Bulgarian split squats:
10x3x10
Leg extensions:
70x3x10
Ab wheel:
BWx3x10
Morning BW 94.6
W3D2:
Bench:
60x5
80x3
100x2
115x1
125x5x5 - felt better then last week.
DB incline:
37x3x10
DB rows:
42x4x10
Superset with:
Power chest flys:
21x3x10
Facepulls 3x10
Super set with:
Behind the head tricep extensions 4x10
Morning BW 94.5
W3D1:
Squat:
60x5
100x5
140x3
155x1
170x1
192.5x5x5 - i was tired but kmew from set 1 I had it. 200 next week
Deficit stiff leg deadlift:
60x3
100x3
135x3x6
Single leg leg press:
60x3x10
Bulgarian split squats:
10x3x10
Leg extension:
80,70,70x10
Ab wheel:
BWx3x10
Went lighter on accessories to help recovery.
Morning BW 94
W2D4:
Close grip bench:
60x5
80x3
97.5x3x8 - was very hard. Should have done 95.
77.5x15
Lat pulldowns:
65x4x10
Seated DB press:
24x3x10
Cable buffalo bar rows:
50x2x10
55x2x10
DB pullover:
42x3x10
Curls:
14x4x10
Morning BW 93.8
W2D3:
Deadlift:
70X5
110X5
130X3
150X1
170X1
190X5X5 - Everything felt like shit today but it all went up
Pause Squat:
70X3
100X3
140X1
157.5X4X4
Seated leg curl 4X10
single leg DB RDL:
17.5X3X6
super set with:
Close stance elevated heel goblet squat:
45X3X10
Copenhagen Plank 3X10
Morning BW 94
W2D2:
Bench:
60x5
80x3
100x2
110x1
122.5x5x6 - was very hard. Barely finished it all
DB incline:
34x3x10
DB rows:
42x4x10
Super set with:
DB power flys:
22x3x10
Behind the head rope extensions:
100x4x10
Superset with:
Facepulls:
100x3x10
Tough session but I was done in an hour and a half
