-
Week 9
Wednesday's workout
Dumbell walking lunges: 2x25kg, 20, 30
Close Grip Bench: 82.5kg, 5, 5, 5
PBM 60° Bench: 64kg, 5, 3, 3
Lat pulldowns: 170lbs, 8, 8, 8
-
My back is starting to feel good again.
I'll start ramping up the weights on leg press next week.
-
Week 9
Friday’s workout
Leg Press: 220kg, 5 sets of 5
TMI Bench Press: 107.5kg, 2 sets of 3 (PR)
TMI OHP: 65kg, 5, 3, 3 (PR)
Chin-ups: 10 sets of 8 (volume PR)
Extremely happy to bench 236.5 lbs for 3 reps, that’s a new 3 rep max, and I managed to do 2 sets of 3, so even better.
80 Chin-ups is the most chin-ups I’ve done in a single workout. Hoping to get it to 100 then adding a 20 lbs weight vest and working my way back up to 100 reps.
-
Week 10
Monday's workout
TMV leg press: 230kg, 5, 5, 5, 5, 5
PBM Bench: 85kg, 14, 8, 8
TMV 60° bench: 60kg, 5, 5, 5, 5, 5
PBM Chinups: 14, 8, 8
-
Week 10
Dumbell lunges: 2x25kg, 20, 30
Close grip bench: 82.5kg, 5, 5, 5
60° Bench: 60kg, 5, 5, 5
Seated rows: 180lbs, 8, 8, 8
Lat pulldowns: 170lbs, 8, 8
-
Week 10
Friday's workout
TMI Leg Press: 250kg, 5 (PR)
PBM Bench: 95kg, 9, 5, 5 (PR)
TMI 60° Bench: 66kg, 4, 3
Chin ups: Sets of 5 sets of 10, then 10 sets of 5 (Volume PR)
-
Week 11
Tuesday's workout
TMV Leg Press: 235kg, 5 sets of 5 (Volume PR)
PBM OHP: 57kg, 11, 6, 6
TMV Bench: 100kg, 7 sets of 5 (Volume PR)
Seated Rows: 190lbs, 5 sets of 8
Just a few months ago I had been stuck at 100kg (220lbs) for a single 5 rep max on bench press for literally months, today I did 7 sets of 5 at that weight, really pleased to have broken through that plateau.
-
Week 11
Thursday's workout
Walking lunges: 2x25kg, 2 sets of 30
CG Bench: 82.5kg, 3 sets of 5
OHP: 63kg, 6, 3, 3
Chinups: 8 sets of 8
-
Week 12
Wednesday's workout
Dumbell lunges: 2x25kg, 2 sets of 30
CG Bench press: 82.5kg, 3 sets of 5
PBM 60° Bench: 57kg, 10, 6, 6 (PR)
Seated Rows: 190lbs, 5 sets of 8
-
Week 12
Friday's workout
TMI Leg Press: 255kg, 5 reps (PR)
PBM OHP: 60KG, 8, 6, 6 (PR)
TMI Bench: 110kg, 3, 2, 2 (PR)
Chin ups: 9 sets of 8
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules