Good work on the squats mate.
As expected, my strength dipped a bit thanx to the inactivity of the last two weeks...
Seated plate loaded unilateral shoulder press
20kg each sidex12
Machine dips plate loaded
60kg each sidex12
Reverse grip unilateral pushdowns
Did 20 minutes cardio, eventhough my legs are super sore and stiff...
Tommorow is pull day!
Depending on how my legs are, i may do deads
Chest supperted rows plate loaded( wide grip and hitting more the upper back muscles
Seated high rows plate loaded
30kg each sidex10
Seated wide grip low cable rows
Smith machine shrugs
Seated dumbell curls
18kgx6 per arm
20kgx6 per arm
Dumbell preacher curls on bench at highest setting
8kgx12 per arm
that was that...im sore all over...
Did push workout today, supposed to do legs, but they are still too sore to train, will train them tommorow
Incline barbell press
Seated incline press plate loaded
40kg each sidex10
60kg each sidex4..PB, first time putting three big plates each side, quite happy :)
Seated dumbell press
Seated side laterals( strict)
10kgx8....shoulders are swole..
Bent over laterals
Olympic bar skull crushers
30kgx6, the long bar makes it harder
10,8,5 ( whole stack)
Did some abs, standing cable crunches ss with hanging knee raises
Did 15 minutes cardio, and was tired...
Tommorow is legs!
Low energy leg training, but felt good
Smith front squats( assuming bar is 20kg, but feels heavier)
80kgx3 drop set 60kgx3
Stiff leg deads
Standing leg curls unilateral
Back, traps and bi's today
Now for the 200...
T bar rows old school
Wide hammer grip pulldowns ss with straight arm small grip pulldowns
Did some light shrugs just to pump them up, they were pretty tired from deads
16kgx10 per arm
Standing high cable curls ( FDB)
3 sets of 15,12,10
Did 20 minutes cardio and done
Tommorow push and monday legs and then ill go to aruba for a month, gonna train some but nothing special, this was my last chance to get the 200 till august really...