Monday
@ Powerhouse. Gonna regret this tomorrow lol
Hatfield Squat
w/up 100kg x 8 reps - no belt, 200kg x 6 reps - support belt only, 290kg/639lbs x 6 reps (PB at this weight)
Leg Press
Not as deep as at my gym so did more reps
200kg x 12 reps, 410kg x 12 reps, 650kg/1433lbs x 10 reps
Lying Leg Curls
7p x 8 reps, 15p x 8 (6+1+1) reps
Leg Extensions
3/4 stack x 12 reps both legs, 3/4 stack x 8 reps each leg (eqv to 1.5 stack x 2 legs)Monday
@ Powerhouse. Gonna regret this tomorrow lol
Hatfield Squat
w/up 100kg x 8 reps - no belt, 200kg x 6 reps - support belt only, 290kg/639lbs x 6 reps (PB at this weight)
Leg Press
Not as deep as at my gym so did more reps
200kg x 12 reps, 410kg x 12 reps, 650kg/1433lbs x 10 reps
Lying Leg Curls
7p x 8 reps, 15p x 8 (6+1+1) reps
Leg Extensions
3/4 stack x 12 reps both legs, 3/4 stack x 8 reps each leg (eqv to 1.5 stack x 2 legs)
@ Powerhouse. Gonna regret this tomorrow lol
Hatfield Squat
w/up 100kg x 8 reps - no belt, 200kg x 6 reps - support belt only, 290kg/639lbs x 6 reps (PB at this weight)
Leg Press
Not as deep as at my gym so did more reps
200kg x 12 reps, 410kg x 12 reps, 650kg/1433lbs x 10 reps
Lying Leg Curls
7p x 8 reps, 15p x 8 (6+1+1) reps
Leg Extensions
3/4 stack x 12 reps both legs, 3/4 stack x 8 reps each leg (eqv to 1.5 stack x 2 legs)Monday
@ Powerhouse. Gonna regret this tomorrow lol
Hatfield Squat
w/up 100kg x 8 reps - no belt, 200kg x 6 reps - support belt only, 290kg/639lbs x 6 reps (PB at this weight)
Leg Press
Not as deep as at my gym so did more reps
200kg x 12 reps, 410kg x 12 reps, 650kg/1433lbs x 10 reps
Lying Leg Curls
7p x 8 reps, 15p x 8 (6+1+1) reps
Leg Extensions
3/4 stack x 12 reps both legs, 3/4 stack x 8 reps each leg (eqv to 1.5 stack x 2 legs)
Thursday
Meh. Up and down kinda gym session. Bwt: 307lbs - lowest in a long time. Hammer Curls weight and reps ok but brutal (to be expected) but hit a wall on Skull Crushers (and my head with the bar on a warm up set lol). Forearm work hard but done
Hammer Dumbbell Curl
10kg x 20 reps then 30kg x 17 reps, 50kg x 17 reps, 70kg/154lbs x 17 reps
s/s
Skull Crushers - EZ Bar
9kg bar x 20 reps, 29kg x 12 reps, 49kg x 12 reps (hit head with load on last reps), 81.5kg/179.6lbs x 7 reps (aimed for 9)
Reverse Standing BB Wrist Curls - Extensors)
20kg bar x 20 reps, 40kg x 12 reps, 60kg/132lbs x 10 reps then dropped to 30kg/66lbs x 20 reps
Meh. Up and down kinda gym session. Bwt: 307lbs - lowest in a long time. Hammer Curls weight and reps ok but brutal (to be expected) but hit a wall on Skull Crushers (and my head with the bar on a warm up set lol). Forearm work hard but done
Hammer Dumbbell Curl
10kg x 20 reps then 30kg x 17 reps, 50kg x 17 reps, 70kg/154lbs x 17 reps
s/s
Skull Crushers - EZ Bar
9kg bar x 20 reps, 29kg x 12 reps, 49kg x 12 reps (hit head with load on last reps), 81.5kg/179.6lbs x 7 reps (aimed for 9)
Reverse Standing BB Wrist Curls - Extensors)
20kg bar x 20 reps, 40kg x 12 reps, 60kg/132lbs x 10 reps then dropped to 30kg/66lbs x 20 reps
bro you lookin stronger and stronger
nice updates man, i bet you were sore after those workouts!
this is strength training at its finest
Friday
Kinda ok session. @ Powerhouse (all sessions this week at that gym)
Close Grip Bench Press
to 180kg/396lbs x 2 x 1 reps (slow grinders - no spot) then 175kg x 2 x 1 reps (spotted)
s/s
Iso Low Lever Row
to 120kg/264lbs x 8 reps
DOHTBDL - T/O
Belt kind of got in the way on the max rep sets
to 170kg x 2 x 3 reps
Kinda ok session. @ Powerhouse (all sessions this week at that gym)
Close Grip Bench Press
to 180kg/396lbs x 2 x 1 reps (slow grinders - no spot) then 175kg x 2 x 1 reps (spotted)
s/s
Iso Low Lever Row
to 120kg/264lbs x 8 reps
DOHTBDL - T/O
Belt kind of got in the way on the max rep sets
to 170kg x 2 x 3 reps
Nice job mobster. Keep it up
Monday
Started late. Very much of a 'will I train or will I take a week off' cos I'm thinking I might need that soon. Anyway...
Power Squat Machine
to 565kg/1243lbs x 7 reps. Chalked my hands to pull hard into the machine so as to not bend the pads
Leg Press
to 632kg/1390lbs x 4 reps (depth needs to be better but happy to get this moving this time
Lying Leg Curls
to 7p x 8 reps (will work back to 9p etc)
Leg Extensions
to stack x 8 reps (as above)
Started late. Very much of a 'will I train or will I take a week off' cos I'm thinking I might need that soon. Anyway...
Power Squat Machine
to 565kg/1243lbs x 7 reps. Chalked my hands to pull hard into the machine so as to not bend the pads
Leg Press
to 632kg/1390lbs x 4 reps (depth needs to be better but happy to get this moving this time
Lying Leg Curls
to 7p x 8 reps (will work back to 9p etc)
Leg Extensions
to stack x 8 reps (as above)
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