TweetBeen hard at it. Felt very strong today and felt like kingpins have moved a lot more weight if my shoulder hadn't been tweaking my on me.
Tuesday:
Hip abductor
2 x warm ups
155 x 15
180 x 15 x 2
Hip adductor
2 x warm ups
155 x 15 x 3
Lying leg curl
2 x warm ups
95 x 8
110 x 8
125 x 8
140 x 8
Single leg press
3 x warm up
4 plates x 10
5 plates x 10
6 plates x 10
7 plates x 10
8 plates x 10
9 plates x 8
Hack squats
2 x warm ups
2 pps x 10 (neutral)
2 pps + 25s x 10 (wide)
3 pps x 10 (narrow)
3 pps + 25s x 10 (narrow)
Leg ext/ SL dumbbell deadlift
1 x warm up
135 x 10/ 60s x 10 x 3
Single leg calf press
2 x warm ups
4 plates x 15 x 3
Wednesday:
Machine press
2 x warm ups
110 x 10
140 x 10
170 x 10
Dumbbell press
2 x warm ups
80s x 8
100s x 8
120s x 8
140s x 5
Incline barbell press
1 x warm up
185 x 8
225 x 8
235 x 8, 6
Cable crossovers/ stretch push ups
1 x warm up
25 x 20/ 15 x 4
Bent dumbbell laterals
1 x warm up
30s x 15 x 3
Side machine laterals
1 x warmup
80 x 12
110 x 12 x 2
Front barbell raise/ incline sit ups
1 x warm up
20 min HIIT
Thursday:
Reverse facing close grip pulldown
2 x warm ups
120 x 10
140 x 10
160 x 10
One arm dumbbell rows
2 x warm ups
90s x 8
110s x 8
130s x 8
150s x 8
HS DY row
1 x warm ups
1 pps + 25s x 8
2 pps x 8
2 pps + 15s x 8 x 2
Assisted wide grip pull-ups
(125) x 10
(95) x 10
(65) x 10
BW x 6
HS pullover
1 x warm up
140 x 8
180 x 8
230 x 8----> 140 x 10
Deadlifts
2 x warm up
225 x 6
275 x 6
315 x 4
365 x 4
405 x 1
425 x 1
20 min light cardio
Friday:
Rope pressdown/ machine dip warm up x 3 each
Dips
BW x 10 x 2
+ 45 x 10
+ 90 x 10
+ 110 x 9
BW x 10
Rope press downs/ bench dips/ over head cable extensions
1 x warm up
70 x 12/ 8/ 70 x 8
90 X 12/ 8/ 90 x 8 x 3
HS preacher curls/ diamond push-ups
1 x warm up
45 x 10/ 15
70 x 10/ 15 x 2
Incline dumbbell curls/ hammer curls/ reverse EZ bar curls
25s x 8/ 8/ 6 x 3
Close grip pull ups
BW x 6 x 2
Hanging leg raises
15 x 2
20 min HIIT
Saturday: off
Sunday:
Lying leg curls (free weight)
3 x warm ups
60 x 10
70 x 10
80 x 10
90 x 10 x 2
Squats
135 x 8
185 x 8
225 x 8
255 x 8
285 x 8
315 x 6
Leg ext (free weight)/ sissy squats
2 x warm ups
70 x 12/ 10
85 x 12/ 10
100 x 12/ 10
115 x 12/ 10
Walking dumbbell lunges/ SL dumbbell dead lifts
1 x warm ups
50s x 8/ 8 x 3
20 min light cardio
Today:
Bench press
135 x 6 x 2
185 x 6
225 x 6
250 x 6
275 x 6
290 x 6
295 x 5
Incline dumbbell press
2 x warm ups
100s x 8
110s x 8
120s x 8
Incline matrix press
1 x warm up
1 pps + 25s x 8
2 pps x 8
2 pps + 25s x 8 x 3
Pec deck
2 x warm ups
130 x 20
145 x 20
160 x 20
Matrix shoulder press
1 x warm up
1 pps + 25s x 8
2 pps x 8
2 pps + 25s x 8
Bent dumbbell laterals/ over and backs
1 x warm up
30s x 15/ 15 x 3
Side dumbbell laterals
15s x 15
20s x 15 x 2
Hanging leg raises
15 x 3
20 min HIIT