W1D2:
Warm up
Closer grip bench:
60x2x5
80x3
100x2
105x3x6
Incline:
70x8
85x8
77.5x2x8
super set with DB rows:
47x3-4x8
47x15
Iliac Lat Pulldowns:
73x3x10
Cable lateral raises:
15x12
20x10
20x8
25x8
Tricep Extensions:
25x3x10
super set with rope pushdowns:
73x3x10
I got lazy with updating in the end of my trip. After the last one i did 3 bodybuilding workouts the following week, nothing special, and the following week I didn't train at all.
Came back home, so it's time to go back to regular training:
W1D1:
Warm up
Squat:
60x5
100x5
130x3
150x6
157.5x5
162.5x4
Tempo Deadlift - 2 sec to the knees:
60x5
100x5
140x3
160x4
170x3
180x2
Leg extension:
80x12
85x10
90x8
95x8
100x6
Leg curls:
60x4x10
Single leg hip thrust machine:
25x3x12
Ab wheel 4x10
HMW8:
Went to muscle beach in Miami and did some deadlifts:
Beltless Pause deadlift:
70x5
110x5
134x3
152x2
165x2x2
170x2
175x2 - first rep was not paused. It started raining which really hurt my grip since I didn't have any chalk on me. Plus, a sandy barbell has about zero knurling.
Gonna be on a cruise for the next week, will probably use their gym fairly often but I think it doesn't have any barbells so it will be dumbbells, machines, and possibly a smith machine.
HMW7:
Squat:
80x2x5
110x3
130x2
150x3
160x3
170x3
130x6
Then the god of gains entered the gym and I joined him for an upper body workout. He is a really cool dude. Glad I got to meet him.
Banded bench:
20x6
60x5
85x3
70x6
DB bench:
22x15
32x2x15
Chest supported rows 3x8
Lateral raises 9x4x12
HMW6:
Got a quick back workout in the hotel.
Cable pullover 3x8@8
Facepulls 3x8@8
Single arm lat pulldown 3x8@8
Single arm chest supported rows 4x8@8
Incline curls:
14x3x10
14x13F
Nice quick workout while clothes were in the laundry
2 days ago I did a quick TRX workout to get a nice pump. Today I got to go to a gym again.
HMW3:
Deadlift:
70x5
120x2x3
142x2
165x3x4 - felt great, especially since last time 100kg was painful.
Hack squat 3x8
Super set with seated DB OHP:
18x8
25x3x12
Leg curls 3x8
Super set with tricep pushdowns 4x12
And curls 16x3x12
HMW2:
Tried deadlifting but I was too stiff right after waking up. Gave up after 100kg
No arch bench:
60x5
80x3
100x2
110x1
116x3x3
125x2
Super set with chest supported rows:
125x4x10
Lat pulldown 3x10
Super set with rope pushdowns 3x12
Played around with a belt squat in between and warmed up to a set of 8
