W13D1:
Workout in Goft gym.
Squat:
70x5
100x4x4
Deadlift:
60x5
100x5
120x3
135x8
140x8
145x8 - very happy with this set.
Single leg leg curls:
8.5x4x15
Belt squat:
75x5
140x5
180x10
195x2x10
Leg extension:
70x4x15
Walking 30 mins.
Morning BW 88.1
W12D4:
Warm up
Bench:
60x2x5
80x3
100x3
120x1
125x6 - was much heavier than I expected. RPE9.8
107.5x8
110x8
112.5x2x8
One arm cable rows:
35x4x8
Chest supported rear delts rows:
55x4x12
Machine chest flys:
100x4x12
Curls:
14x6x12
Super set with rope pushdowns:
130x6x15
W12D3:
Spent the day assembling my new combo rack and moving it to storage. Didn't know how my back will be holding up so wanted to take it easy.
Warm up
Deadlift:
70x5
80x5
90x5
100x5
110x5
120x6
130x6
140x6
Pause squat:
60x2x5
W12D2:
Warm up
Wide grip bench:
60x2x5
90x3
110x1
120x8
115x10
117.5x10
117.5x9
Squat:
60x3x6
Single hand kneeling lat pulldowns:
60x4x10
DB incline:
34x2x13
34x2x12
Seated lateral raises:
9x3x15
Curls:
16x3x12
Super set with rope pushdowns:
130x3x15
W11D4:
Warm up
Bench:
60X5
80X4
100X3
110X1
120X7 - happy that my back didn't hurt on bench today.
112.5X2X7
115X2X7
One are cable rows:
30X4X10
Super set with machine chest flys:
100X2X12
100X11
Chest supported rear delt rows:
52.5X3X10
Rope pushdowns:
115X6X15
super set with curls:
12X6X15
Pumped as fuck.
W11D3:
Warm up
Pause Squat:
30X5
55X3X6 - back felt better today
Bulgarian Split Squat:
14X3X10
Good girl:
40X15
45X2X15
Leg raises 4X12
Deadlift:
40X6
40X2X8
60X6 - felt okay. I'll start putting some weight back on the bar next week.
Morning BW 88.5
W11D2:
So I guess I fucked my back up a little. Hope this one isn't too bad.
Warm up
Bench:
70X2X5
100X3
Back hurt. Switched to feet up BP:
100X2
105X10
100X10
100X12
100X11
Squat:
empty bar felt okay but 65kg felt like shit so I skipped squats.
Single hand lat pulldowns:
30X3X12
DB incline:
32X3X15
Seated lateral raises:
9X3X12
Rope pushdowns:
30X3X15
super set with curls:
14X3X15
Feels good to workout in my home gym again.
Morning BW 88.4
W11D1:
Warm up
Squat:
60X5
80X3
90X6X3
Belt squat:
50X5
100X5
125X3X8
Deadlift:
60X5
100X5
120X3
130X2X8
Leg extensions:
65X4X15
super set with single leg leg curls:
25X4X15
W10D4:
Warm up
Bench:
70x2x5
100x3
110x1
115x8
107.5x2x8
110x2x8 - felt great today
Deadlift:
60x5
100x3
110x2x6 - half reps
125x2x8
One arm cable rows:
30x4x8
Super set with machine chest flys:
100x3x11
Machine rear delts rows:
90x3x10
Rope pushdowns:
115x6x12
Super set with curls:
12x6x12
