W4D2:
Feet up bench:
70x2x5
102.5x10
110x8
115x6 - 2 min rest. Last set was RPE 10.5.
Single hand DB lateral raises:
11x12,10,8 - 45 sec rest
Rear delt rows:
45x12
50x10
52.5x8
High cable rows:
50x12
52.5x10
57.5x8
Chest supported rows:
60x12
65x10
70x8
Single hand cable rows:
40x10,11,8
Incline curls drop set:
12+8+4x12/10/8
Morning BW 90.3
W4D1:
Warm up
Squat:
70x5
110x5
150x3
165x8
175x6
180x5
185x4 - rest was 5,6,7 min. Brutal
DB RDL:
41x10
49x8,6
SSB lunges:
82x10
82x8 - felt like shit so I stopped
Single leg tempo banded leg extension:
Red+Black x 3x10 - no rest
Single leg cable good girl:
20x10,10,8 - no rest
Morning BW 89.5
W3D3:
Warm up
Sumo block pulls:
70x5
120x5
150x2
175x1
200x6
220x5 - still felt easy
Deadlift:
120x5
150x2
170x6
177.5x5
180x4 - 3 min rest between sets
Single leg lying leg curls:
band+10x 12,10,8,6 - no rest
Standing calf raises:
52x4-5x12
super set with Bulgarian split squat:
27x8
32x2x6
one min rest between super sets
W3D2:
Warm up
Feet up bench:
70x2x5
95x12
105x8
112.5x5 - was supposed to do 6 but felt erector about to go. 2 min rest beteween sets
Single arm DB lateral raises:
8x12
9x10
11x8 - under 1 min rest
Rear delt rows:
Used my rope on the lower cable and it felt great
40x12
45x10
50x8
High cable rows:
40x12
45x10
52.5x8
Chest supported rows:
50x12
60x10
70x8
Single arm cable rows:
40x12
45x10
50x8
Incline curl drop sets:
14x12+9x12+5x12
12x12+8x12+4x12 - 2 sets
Insane pump.
got through the workout in slightly over an hour. All rows with about 1 min rest, curls about 2-3 min.
W3D1:
Warm up
Squat:
70x2x5
120x4
140x2
150x10
165x8
172.5x6
182.5x4 - took 5 min rest, and then 8 min for last set. Was tired and dehydrated but survived it this time
Banded leg extension with slow descent:
Blackx10
black+redx8
black+yellowx10
DB RDL:
41x10
49x8
57x6
Tempo ab wheel 3x10
W2D4:
Bench:
70x2x5
100x3
112.5x8
117.5x6
TnG bench:
100x10
107.5x8
110x6F - 2 min rest got the best of me here
Facepulls:
21.25x12
23.75x10
26.25x8
DB incline:
32x12,10,8
Chest dips:
BW+10x8,8,7
Rope pushdowns drop sets:
36x10+32x10
40x10+32x10
Single hand tricep extension:
10x3x8
W2D3:
Warm up
Block sumo deadlift:
70x5
120x5
150x2
170x1
185x7
200x6 - tore calluses in both hands so continued with straps
Deadlift with a power bar:
120x5
140x3
160x6
165x5
170x4 - 3 min rest on all deadlift sets
Single leg lying leg curls:
band+10x4x12,10,8,6 - no rest
Bulgarian split squat:
22x8
27x2x6 - 1.5 min rest
Standing calf raises with the SSB:
52x5x12 - 45 sec rest. Really like using the SSB for this since I can hold the rack for stability.
Suitcase carry:
32x5x30m - doing this outside in 33 degrees was rough.
Morning BW 89.2
W1D2:
Feet up bench:
70x2x5
92.5x12
95x10
97.5x8 - 2 min rest
Cable lateral raises:
8.75x12
11.25x8
8.75x8
Rear delt rows:
80x12
8010
70x8
High cable rows 3x15 - don't like this variation
Chest supported rows:
90x12
100x10
110x8
Single hand cable rows:
50x12
60x10
80x8 - put the pin on the wrong plate and didn't realize why it was so heavy
Incline curls:
3 drop sets:
12x12+8x10+6x8
biceps were dead after this
Wanted to get some of yesterdays accessories:
Single leg leg press:
warm up
140x10
170x8
190x6
Slow eccentric leg extension:
60x3x10
Good girl machine:
45x8
70x10
75x10
80x8
Ab wheel:
1x10
W2D1:
came back from London. Saw the giants live Royal Albert Hall show.
Warm up
Squat:
70x2x5
120x3
150x10
165x8
175x6 - 4 min between sets. Nearly passes out after the last set and stopped the workout.
