Morning BW 92.5
Morning workout with no breakfast so felt a little weak.
W6D2:
Incline:
70x2x5
90x3
105x5
100x5
102.5x3x5
Chest supported rows:
60x5
80x3
82x4x10
Super set with DB floor press:
45x4x10
Lat pulldowns:
63.5x5x8
Lateral raises:
12.5x5x8
Super set with prone lateral raises:
12.5x5x10
Curls:
20x7
15x4x12
Morning BW 92.0
W6D1:
Physio
Spoto press:
70x2x5
90x3
110x125x1
133.5x4x4
Lunges:
20x6
25x6
30x2x6
Super set with chin ups:
BWx3
BW+15x4x6
Jefferson deadlift:
24x4x6
Super set with dips:
BWx5
BW+25x4x10
W5D3:
Physio
Bench:
70x2x5
90x3
110x1
120x1
130x1
140x3 - still not as good as I would have liked but I'll take it.
122.5x5x6
Took a break and continued after a few hours
DB rows:
35x8
45x5
55x5x10
DB pullover:
40x4x12
Skull crushers:
30x5
35x5x8
Bulgarian split squat:
5x6x8
Super set with rope pushdowns:
30x4x10
30x11F - got the RPE exactly right today
Morning BW 92.8
W5D2:
physio
Incline:
70X5
80X3
90X2
102.5X5X6
Chest supported rows:
87.5X5X8
DB floor press:
40X4X12
Lat pulldown:
63.5X5X8
Lateral raises:
10X4X8
12.5X8
superset with prone lateral raises:
12.5X5X10
Curls:
16x5X12
superset with belt squat:
25X10
40X10
50X10
55X3-4X10
Got my new dip belt today and tried some belt squats and they felt amazing! Felt no pain in my back and was able to get a nice pump. Weight doesn't include the bar.
The whole workout was superseted with studying for my exam tomorrow since I'm not ready for it at all, so wanted to make the time in the gym more productive, and it's not like I had any big lift today anyway.
W5D1:
Physio
Sport press:
70x2x5
100x3
120x1
130x3x4
132.5x4
135x4 - was ugly as fuck but triceps were still very sore so I was happy I could get this weight anyway.
Lunges:
15x4x6
Super set with chin ups:
BWx3
BW+15x4x6
Jefferson deadlift:
20x4x6
Super set with dips:
BWx5
BW+20x10
BW+15x3x10 - really felt the sore triceps here.
W4D3:
Blah blah physio
Bench:
70x5
90x3
110x1
120x1
130x1
140x3 - first 2 reps were very easy but I fucked up the 3rd and made it RPE9.5 instead of 8-8.5
123.5x2x5
125x5
127x2x5
DB rows:
35x5
45x3
55x5x10
Skull crushers:
30x5x10
Super set with DB pullover:
45x12
40x3x12
Got Bulgarian split squat 5x6x8 in between
Rope pushdowns:
27.5x4x10
27.5x11F - got the RPE right this time
W4D2:
Physio
Bench:
70x2x5
100x3
120x1
130x2x1 - wanted to see how the incline bench feels for flat bench
Incline:
70x5
100x2x6
70x5 - had to stop the workout for 40 minutes to help my sister with a panic attack
100x4x6
Chest supported rows:
60x5
80x2
87x5x8
DB floor press:
35x2x12
40x2x12
Lat pulldowns:
62.5x5x8
Lateral raises:
10x5x8
Bent over Prone-ish lateral raises:
13x5x10
Curls:
16x12
15x4x12 - wanted to finish quicker so lowered the weight a little to get less rest between sets
Morning BW 92.5
W3D3:
All the physio crap as usual
Bench:
70x2x5
100x2
115x1
127.5x1
135x4 - could have been better.
125x2x5
122.5x3x5
Lunges:
5x3x6
Jefferson deadlift 3x6
Chin ups:
Bwx3bw+15x4x6
Dips:
BWx5bw+25x10 - at this point I realized I'm doing D1 accessories instead of my day 3 accessories and coach said I should just finish the workout here.
פעם קודמת שעשיתי מדידות ב7.10 הייתי:
מ.ג 95.4
בטן 100.5 ס"מ
יד ימין 40.5
יד שמאל 41
רגל ימין 65
רגל שמאל 66
צוואר 45 ס"מ
היום בבוקר:
מ.ג 92.6
בטן 97 ס"מ
יד ימין 40 ס"מ
יד שמאל 40.5 ס"מ
רגל ימין 63.5 ס"מ
רגל שמאל 64.5 ס"מ
צוואר 43 ס"מ
אחלה ירידה בינתיים סה"כ. מתון עם בערך קילו בחודש, ונראה שהרוב ירד מהשומן בבטן.
הירידה ברגליים הייתה צפויה כי אני לא מאמן אותם באמת בחודשים האחרונים אז אני בסדר עם זה.
