Week 3:
Went to a wedding on Monday and didn’t want to let it push my body too hard so didn’t work out until Wednesday.
Day 1:
Bench:
70x2x5
100x3
120x1
130x1
140x1
150x1
120x2x8
Kneeling one arm pull down:
90x3x8-10
Wasn’t supposed to bench but my American cousins wanted to see me lift and I couldn’t say no.
Day 2 on thursday:
Incline walk 10 minutes
Reverse hyper 3x15
Jefferson curls:
35x10
40x10
45x10 - PR
Deadlift:
85x15
90x15
95x15
Leg extension:
35x5x25 - last week these felt better
Day 3 - Saturday:
DB 60 degree incline:
20x8
32x9
32x7+2 (myo reps)
32x6+2+1 (myo reps)
Chest supported row:
80x8
120x13
140x2 sets to failure+2-3 reps with partial rom and 3-4 reps of shrugs
Overhead tricep extension drop sets:
72.5x16+62.5x7+52.5x7
72.5x13+62.5x7+52.5x6
Cable dual handle curls drop sets:
32.5x10+22.5x6+16x6
32.5x7+22.5x6+17x7+12x7
W2D4:
Bench:
60x5
80x5
100x3
120x1
135x3,4f,3 - worked out at icon fitness, I blame the bench here for not being able to get the sets of 4 I wanted. The fact I spent most of the day before the session cleaning the house and painting the baby room probably didn't help
Single arm lat pulldown leaning on incline bench:
65x15
72.5x12,11,11
Cable flys:
35x12,9,7 - I actually think I feel less of a stretch when using these wide cable crossover comaring to the rack mounted cables.
Single arm cable rear delt fly:
30x3x12
W2D3:
Reverse hypers 3x15
Jefferson curls:
25x10
35x10
40x10 - back felt great today. Went for a walk with my wife before training. Wondering how related it was to how my back felt today.
Deadlift:
55x5
95x5
135x5
155x3
165x3 - belt on
175x3
Wanted to use this good back day to test the water a little bit with it. Really happy with how this moved
Leg extension:
35x25
55x2x25
45x25
Lying leg extension 25x30 - wanted to see how that would feel. Not good is the answer
Happy with how knees reacted to these. Will cautiously try to add this.
Standing leg curls:
20x2x15
W2D2:
DB 60 degree incline:
22x8
32x10
32x8
32x6+2+2F - miyo reps
Super set with chest supported row:
70x8
110x12
110x10
110x8+2+2 - Miyo reps
Cable overhead tricep extension:
60x15
Drop set:
67.5x11+52.5x5+42.5x4
Dual cable bicep curls:
32.5x10
Drop set:
32.5x9+22.5x7+12.5x2x8 - took about 30 sec between last 2 parts
W1D4:
Bench:
70x2x5
100x3
120x1
135x3,3,4 - felt pretty good
Single arm lat pulldown leaning on incline bench:
49.5x15
58.5x13
67.5x2x11
Cable flys:
40.5x2x12
Cable single arm rear delts:
31.5x2x12
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
