W3D2:
Bench:
70x2x5
100x3
120x1
127.5x1
135x3 - supposed to be RPE7.5-8 but was 9.5-10. I need a deload
115x5x6
DB incline:
34x3x8
Chinups 3x8
super set with cable chest dips:
54x3x8
Rope poshdowns:
67.5x4x8
W3D1:
Warm up
Squat:
60x2x5
80x5
100x5
115x15
120x12 - knees and back felt like shit
Leg extension:
80x2x12
75x12
70x12
60x12
Single leg standing leg curls:
15x5x12
DB RDL:
36x3x8
Copenhegen plank 3x8
Plank:
BW+20x4xmin
W2D4:
Worked out at 21:30 and was exhausted.
Bench:
70x2x5
100x3
120x1
125x2x3
122.5x4x3
super set with:
DB seal rows:
32x4x10
DB rows:
41x3x12
Seated DB OHP:
26x3x8
Cable pullover:
68.5x3x8 - really love this variation. Doing these on an incline bench with nearly 180 degrees of ROM.
Incline curls:
12.5x4x12
W2D3:
Deadlift:
60x6
100x5
110x12
115x12
120x12
Box squat:
60x2x5
100x10
105x10
110x10 - box squats don't feel great at all
Jefferson curls:
20x3x12
Leg press:
160x5
280x5
400x2x10
360x10 - used some mats and a seat pad to make the ROM of the machine much better and the pump was amazing
Standing single leg leg curls:
16.25x5x10
Ab wheel 3x10
Pallof press 3x10
W2D2:
Bench:
70x2x5
100x3
120x1
130x3 - felt very good
117.5x4x6 - 2 min rest
DB incline:
32x3x8
Chinups 3x8
superset with cable chest dips:
58.5x2x8
54x8
JM press:
50x3x8
W1D4:
Bench:
60x2x5
100x3
115x1
122.5x3
125x3
127.5x3
125x2x3
DB seated OHP:
24x3x8
Chest supported row machine 4x10
DB rows:
40x3x12
Cable pullover:
did this laying on an incline bench and it felt amazing. 3x8
Incline curls:
12x5x10-12
W1D3:
Deadlift:
60x8
100x15
105x15
110x12
Box squat:
60x6
80x10
100x2x10
Jefferson curls:
10x3x12
Leg press:
160x10
180x10
200x2x10 - apperantly the gym has a leg press with a 250kg actual stack that's usable for leg press. Awesome news
Standing leg curls:
15x10
16.25x4x10
Super set with ab wheel 3x10 and Pallof press 3x10
W1D2:
Monring workout, needed to get everything done quickly
Bench:
70x2x5
100x3
115x1
125x3
115x2x6
117.5x2x6 - 2 min rest between sets
DB incline:
32x3x8
Chinups:
BWx3x8
super set with cable chest dips:
54x2x8
JM press:
30x8
40x6
50x6
60x6 - need to get my technique better
Did about 1.5 min rest during accessories. Finished the workout in 1:10 hours
W1D1:
Warm up
Squat:
20x5
60x7
80x15
100x15
120x12
140x5 - with belt, felt meh. I know my starting point now
Leg extension 4x12
Single leg standing leg curls:
15x4x12
DB RDL:
18x8
26x8
34x8
Copenhegan plank 3x8
Banded wall sit 3x20sec
Planks 3xmin
