W11D4:
Bench:
70x2x5
100x3
115x1
125x3x3
Seated DB OHP:
23x3x10
DB seal rows:
32x3x10
Lateral raises + Front raises:
7x3x10+10
Tricep extension:
49x3x10
super set with hammer curls:
14x3x10
W11D3:
Deadlift:
40x25
60x25
100x15
140x1
160x1
after doing 60kg I wanted something where I can pull the slack without the bar leaving the ground so I could do non-TnG reps.100kg felt zero pain and wanted to feel something a little heavier. 160kg felt fine which is a great place to be in at this point in time.
Leg Press:
120x10
200x10
280x10
360x3x10
280x15
200x20
Standing Leg curls Myoreps match:
15x16
15x11+4
15x9+3+2+2
W11D1:
One week post straining my back
Warm up
Squat:
20x5
20x15
30x15
40x15
50x15
60x15
70x15 - felt the same as 20kg, slight discomfort at the hole but pain stayed the same level
Single leg leg extension:
Myorep match sets:
90x15
90x12+3
90x10+2+2+1
Single leg leg curls:
Myorep match sets:
63x14
63x11+3
63x8+3+2+1
Sick leg pump from these. I really liked this method. I want to try it for more exercises in the near future. Probably arms, maybe some rows
W10D4:
Bench with a medium arch:
60x5
80x4
100x3
120x1
120x3
122.5x3
125x3x3
Seated DB OHP:
22x3x10
Chest supported rows 3x10
Lateral Raises + Front raises:
6x3x10+10 - did it as 5-5-3-3-2-2 to even out the effort of the super set
W11D3:
Jefferson curls:
2.5x15
5x2x15
Goblet squat:
6x15
12x2x15
Leg press:
80x a bunch
160x10
220x10
280x10
360x10
420x2x10
Leg extension 4x8-10
Leg curls 15x4x10
W11D2:
Deadlift 20x3x25
Squat 20x3x15 - pumping some blood to my back. Felt good
Larsen Press with feet on the ground (legs straight ahead with no arch but on the ground for stability):
60x5
80x4
100x3
110x6
100x2x6 - did these with more tempo. Used the commercial gym bench so didn't want to mess with stability
Machine chest press 3-4x10
Chinups 5x8
W11D1:
Warm up
Squat:
70x2x5
120x4
140x3
160x1
180x1
200x2x5 - felt strong but back was tired from last weeks deadlift so skipped third set
Tempo squat:
180x2 - and I was right... Tweaked my back on that 2nd rep. Stopped the workout and walked it off
Update the following day - not as bad as I thought it's gonna be, hopefully it won't last more than a few weeks
W10D4:
Bench:
60x6
80x4
100x3
120x1
126.25x3 - missloaded 127.5
130x2x3
127.5x3
Seated DB OHP:
24x3x10
Chest supported rows 4x9-10@10
Lateral raises super set with front raises:
7x3x10+10
Hammer curls:
12x4x10
super set with overhead tricep extensions 4x8-10
W10D3:
Warm up
Tempo deadlift:
70x2x5
120x3
150x1
170x1
180x4,5,4 - first set tried no straps but my skin isn't used to lifting yet and it felt awful with the tempo.
Stiff leg deadlift:
160x5 - deadlift felt very bad today and I was exhausted by this point.
Paused Squat:
70x2x5
120x3
150x1
170x1
190x2x3 - Took me around 30-40 minutes to warm up because 70kg felt horrible, but 190 felt equally as shitty
