W1D2:
Warm up
Bench:
70x2x5
100x2
110x1
117.5x6
122.5x6
110x4x6
Chest supported DB rows:
41x3x10
Lat pulldowns:
65x10
62.5x2x210
One arm cable rows:
30x10
32.5x10
33.5x10
Prone rear delt db rows:
34x4x10
curls:
16x5x10
W1D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
160x1
175x3
155x3x5
Belt Squat:
100x5
150x5
200x10
225x10
250x1 - really surprised my 500nis bar could handle 250kg on one sleeve without bending.
Seated leg curls:
10x12
20x2x10
25x2x10
Banded clamshell 1x20
Goblet side squat 25x1x12
Deadbugs 3x15
W8D4:
Warm up
Bench:
60x5
80x3
100x2
110x1
120x1
125x3
122.5x3
125x3
DB Incline:
34x8
37x8
39x2x8
Machine flys:
100x3x10
Prone rear dealt rows:
34x3x10
super set with DB front raises:
12x4x8
Curls:
15x10
17x10
18x10
19x10
20x10f - needed RPE11 so this was planned.
W8D3:
Warm up
Deadlift:
70x5
100x5
140x3
160x2x1
170x5 - wow this was so bad. Needed to get 3x6@6 and 5 reps felt like RPE8.5
155x6
150x6
Pin squat:
70x5
100x5
120x3
140x3x5
DB RDL:
46x3x10
BSS:
25x10
BWx3x10
super set with glute bridge 3x15
and bird dog 4x15
Morning BW 87.6. I swear I ate a lot in Paris. Guess walking 15km a day was still too much and I lost some weight.
W8D1:
Warm up
Larson Press:
60x5
80x3
100x2
105x6
107.5x3x6
Warm up
Squat:
60x5
100x5
130x3
150x1
160x2x6
140x6
Single arm chest supported rows:
55x5
75x2x10
70x2x10
super set with lying leg curls:
30x4x10 - didn't hurt so that's nice.
Leg press:
110x5
180x5
260x3
340x4x10
Morning BW 88.2
W7D2:
Last workout for the week before flying to holiday.
Warm up
Bench:
70x2x5
100x2
110x1
115x5
117.5x4x5
Deadlift:
70x5
100x5
140x3
140x2x5 - back was sore from yesterday so stopped at 140
Iliac lat pulldowns:
40x5x10
Super set with DB unilateral BP:
36x2x10
34x3x10
Chest supported DB rows:
41x2x10
39x10
35x10
Super set with lateral raises:
11.5x4x10
And rope pushdowns:
28.5x5x12
W7D1:
Warm up
Squat:1
70x2x5
100x5
130x3
150x1
170x5
175x5
180x5
Warm up
Bench:
50x5
60x5
80x3
100x2
110x1
117.5x3
122.5x3
120x3 - triceps were really fried today.
Leg press:
110x5
190x5
290x3
350x3
390x2x10
390x3x9
Good girl machine:
75x3x10
Super set with had girl machine:
80x10
90x10
100x10
Leg extension:
85x5x12
Super set with leg raises 3x20
And then plank:
BW+15x3x45sec
W6D4:
Warm up
Bench:
60x5
80x3
100x2
120x1
135x1
122.5x5
120x3x5
117.5x5
Super set with iliac lat pulldowns:
160x3x12
Paused DB low incline:
34x3x12
DB pullover:
42x3x12
Super set with incline flys:
20x3x12
Rope pushdowns:
130x3x12
115x2x12
W6D3:
Warm up
Deadlift:
70x5
100x5
140x3
160x1
180x1
200x1
220x1 - 20kg post injury PR. Felt pretty good. Around RPE7
180x5
160x5
Paused squat:
70x5
100x5
120x3
140x3
150x3x3 - last set with a belt
DB RDL:
47x3x12
Bulgarian split squat:
23x3x12
Bird dog 4x15
