W7D1:
RDL:
70x5
80x8
85x8
90x8
Leg curls:
27x12
36x10,8
38x6
Cable good girl 3x12
Cable bad girl 3x12
Copenhagen plank 1x10 - had to rush and skipped last 2 sets
W6D4:
Larsen press:
60x5
80x5
100x3
110x1
120x3
125x2
127.5x3x3
DB incline:
32x11,11,11,10
Single hand cable rows:
70x3x6
Cable lateral raises:
25x3x8
EZ bar curl:
32.5x4x10
super set with hammer curls:
14x10
12x10
9x2x10
W6D3:
Sumo deadlift:
55x5
95x5
135x3
135x2 - back didn't want these today. I just can't seem to deadlift in the morning.
Standing leg curls:
20x3x8
Woodchops:
37.5x10
47.5x2x10
Hanging knee raises:
BW+10x3x10
Hyperextension:
10x3x10
W6D2:
Feet up bench:
60x5
80x5
100x3
110x1
120x5
112.5x5
112.5x3x6
DB bench:
38x10,10,8
Lat pulldown:
80x4x11
Machine rows:
max stack 4x7
Rope pushdown super set with extensions:
72.5+47x3x12+12
W6D1:
Taking this week as rest for knees.
RDL:
45x5
65x8
70x8
75x8
Leg curls:
64x12
73x12
82x12
Bad girl machine:
max stack 3x20
Good girl machine:
50x12
60x12
65x12
Copenhagen plank 3x10
W5D4:
Bench:
70x2x5
100x3
120x1
130x2x2
Machine incline 3x8
Machine flat bench 2x6
Machine rows 4x6
Machine curls 4x10
This gym had Panatta machines so had to play with them. They're incredible
W5D1:
A bunch of knee warm up
Single leg leg extension:
72x3x8
Belt squat:
tried to go up but couldn't get my knees warmed up to relieve the pain so stopped.
Did 3 more sets of leg extension to compensate:
72x3x8
Single leg leg curls:
27x3x8
Morning BW 93.3
W4D4:
Bench:
70x2x5
100x3
120x1
130x1
140x2x3
140x4 - pretty sure this is a PR
130x2x6 -might also be a PR
DB incline:
38x8,8,7
34x10
Pull-ups 3x8
Laying cable curls:
54x4x10
