Romanian deadlift: 20kg x 6 - 31.8kg x 6 - 40.8kg x 6 (Last set was ruined by poor form, need to learn this exercise.)
Going to have to get a grip of him Monday when I see him.īack squats Warm up: 9kg x 12 - 14kg x 10 - 20kg x 4 - 40.8kg x 1īack squats: 49.8kg x 6 - 54.4 x 6 - 66.4 x 3 kg Yet again my partner has pussied out, this is the third day out of seven/six. Hopefully these should shoot up with my form improving. So on that note I would like to say sorry for two things, One the randomness of my weight changes, Two my poor weights all together. Looking forward to trying more leg workouts.
Session defiantly picked up after that though and finished strong. easy) - 94kg x 6 - 94kg x 5 (Lower back started to hurt from BB deadlift earlier)Ĭalf raise: 142.2kg x 6 - 122.4kg x 6 - 122.4 x 6 (First time doing this exercise so dropped weight back down to try and improve form.)įelt pretty rubbish for the first part of the session as I was doing badly at deadlift and felt I was letting myself down. I probably pysc'd my self out.)ĭB one-arm row: 85lbs x 6 - 90lbs x 6 - 95lbs x 6Ĭable close grip pull down: 82kg x 6 (V. I believe this is because 6 days ago I put my back out on this weight.
Played softball all day in the sun so felt a little run down by the time I got round to lifting at 1750.īB deadlift Warm up: 60.8kg x 12 - 60.8kg x 10 - 85.6 x 4 - 113.4kg x 1īB dealift: 122.4kg x 0 - 101.6kg x 4 - 101.6kg x 2 (Failed at 122.4kg which is my normal 6 rep weight. Kneeling cable crunch: 140lbs x 6 - 140lbs x 6 - 140lbs x 6 - 140lbs x 6īicycle kick - 20 - 15 -20 (1 = elbow to each knee)įelt pretty strong through out, would maybe of been able to go heavier on the press's if I had my regular spotter rather than just having to use random guys in the gym. Recently I read a book called "Bigger Leaner Strong" by Micheal Matthews and decide I would give it ago as I have never really followed a plan in the 8 months I have been working out.Īll weights are minus bar, bar weight assumed to be 20kg standard.īB bench press Warm up: 36.8kg x 12 (50%) - 36.8kg x 10 (50%) - 45.8kg x 4 (70%) - 55.8kg x 1 (90%)īB bench press: 65.8kg x 5 - 65.8kg x 6 - 65.8kg x 6ĭB incline bench: 65lbs x 6 - 70lbs x 6 - 75lbs x 6 (Sorry for change between weight, my gym has a mixture ) Which is here /showthread.php?t=145832971 insert normal part in front as unable to post links yet. Will go into more depth about everything I'm doing in another thread in the correct location.
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