W1D2:
DB high incline (60 degrees):
22x8
30x12,9,9 - last set mio reps 7+2
Cable rows:
70x8
100x12,10,9
Machine flys:
42.5x10
57.5x10
72.5x10
super set with machine single arm rear delt flys:
42.5x10
57.5x10
72.5x8
Wanted to give this new machine at the gym a try but the ROM is crap in all sorts of ways, there's a bunch of friction for the top end of the range and just general meh. Next week I'll just use cables.
Reverse hypers 3x10
Jeffereson curls:
15x6
25x3x10
Deadlift:
70x3x15
W1D1:
bw reverse hypers 3x10
Jefferson curls:
25x3x10
Deadlift:
65x3x15
Bike 20 min. Raises difficulty every 5 mins from 15 to 22. Actually got a decent quad pump
Hanging leg raises:
18x3x10
Physio ball dead bugs 3x10
Morning BW 96.5. Getting pretty fat. I'll start moving towards maintenance for the next few weeks until my child is born and then I'll start cutting.
W3D4:
Bench:
70x2x5
100x3
120x1
135x3x3
Chinups 3x9,8,8
Had to go finish setting up a bachelorette party so couldn't finish the workout.
W3D3:
Warm up
Jefferson curls:
20x10
30x2x10
Deadlift:
35x5
55x5
85x3
90x20
92.5x20
95x20 - I need to take a reset and build back up because this destroyed me even though I had sort of a light week. I'll probably build back up from 70kg ish
Reverse hypers 3-4x10
W2D4:
Bench:
70x2x5
100x3
120x1
130x1
140x1
150x1
158xf - wanted to get some recovery singles today. 150 felt good so went for a yolo PR. Gave it a good fight but failed. Still happy to know that without focusing on bench at all I'm still this close. 156-156.5 was probably there.
Chinups:
BWx3x8
Cable flys 2x10
W2D2:
Lat pulldown:
65x5
85x11,9,7,7
65x13
Smith machine incline:
49x5
69x5
89x8
94x7
100x5
69x11,9
Jefferson curls:
20x10
25x2x10
Deaflift:
60x5
80x25
85x25 - set one destroyed me cardio-wise so decided to cut a set down and just do one more set at 85kg. Weight is starting to get heavy for sets of 25.
W2D1:
Jefferson curls:
20x3x10 - these felt much better today. Should start putting weight on it again
Deadlift:
35x3
55x5
75x25
77.5x25
80x25
Leg extensions:
Wanted to test the knee a little. Left knee was still uncomfortable at lockout so stopped before lockout
20x10
40x10
60x10
80x3 - started to feel my right knee here so stopped.
Not too bad considering I didn't try to warm up my knee before, but it's a reminder right knee did not heal yet.
Hanging knee raises:
20x3x10
Bike 20 min. Every workout I try to raise the intensity of the bike. Today for example did 15 min on 17 and then the last 5 min on 20.
