Yesterday airdyne 20:100x5@400+watts
Squat 195x3x3@9, 175x5x3@8. Bit harder than I was planning
Leg press 220x10x3
Calf's 35x15x3
Printable View
Yesterday airdyne 20:100x5@400+watts
Squat 195x3x3@9, 175x5x3@8. Bit harder than I was planning
Leg press 220x10x3
Calf's 35x15x3
Bench 115x3x3@8.5, 105x5x4@7.5
Chins 4x8
Press 57.5x8x4@8
Preacher curl bar+15x12/12/10
Row 650m 2:45
Dodloft from red bands on hole 8. 250x3@9 no belt, 260x3x2@9.5 with belt
DL 200x5x3@8.5 no belt
GHR 7/6/3 the idea was to do 25-30 reps here so wil start with 5's
Calfs 32.5x15x3
PP 70, 75, 80, 82.5allx3. 85f
Press 65x5x4@8 supersetted with
Chins 4x8
Bench 90+chainsx3x8. Too heavy, these weren't fast redo with 80
Preacher curl Bar+15x12/12/11
Row 800m 3:37
Squat 205x2x5, 175x5x3
Leg press 230x10x3
CG Bench 100x7x4
Calf's 30x15x3
Row 500m
This session sucked, everthing felt heavy
Yesterday
Bench 122.5x5x2, 107.5x5x3
Chins 3x8 supersetted with
Press 57.5x8x3
Preacher curls 15x10x3
Today
Dodloft from red bands on hole 8. 250x1, 260x1, 270x2/1, 260x2x2
DL 210x5/5/2
Leg Curls no8x8x3
Every single rep feels heavy at the moment (almost a max each time), going to back off a bit.
Bit of program hopping at the moment, I need a break. Someone posted a 531 and bodybuilding program on here which looked like fun so giving that a go. Starting with TM's at 80%
C1 W1 - yesterday
Bench 5x75, 5x87.5, 100x6, 87.5x8x2
BB Rows 50x8x4
DB Press 15x8x4
DB Flies 7.5x10x4
Superset DB Curls (10kg) and Tricep Pulldown (stack 6) 4x10
Row 1000m 4:30
De Franco agile 11 - I've got shitty mobility, hips feel great today
All very light and short rest times
Yesterday
Squat 127.5x5, 147.5x5, 167.5x5, 127.5x8x2
Deadlift 145x8x4
Leg press 210x84
Superset Leg ext (8) and Ham curls (9) 4x10
Calfs 25x10x4
Row 500m 2:04 peaked at 1:30/500m
agile 11
Today
Press 47.5x5, 52.5x5, 60x6, 52.5x8x2
Chins 8/8/8/6
DB press 17.5x8x4
Reverse flies 7.5x8x4
Superset side/front/rear lat raise 5x12x3
Row 4x40s rounds at 1:35 pace
agile 11
Sumo DL 145x5, 167.5x5, 187.5x5, 145x8x2. Bit awkward but improved
Squat 127.5.8.4
PC 60x5x5
GHR 5/5/5/3
Superset pulldown (7) and DB rows (15kg) 4x8
Row 1000m 4:30
agile 11
Bench 82.5x3, 92.5x3, 105x5, 87.5x8x2
BB Rows 55x8x4
DB Press 20x8x4
DB Flies 10x10x4
Superset DB Curls (12kg) and Tricep Pulldown (stack 7) 4x10
Row 50sx3 1:40 pace
agile 11