ATG: The only way to squat!!!!
Shoulder and arm workout today
Standing behind the neck press
50kgx6..felt good in the shoulders and no pain
16kgx5...these are heavy
Standing smith machine presses to front( assuming bar is 20kg)
50kgx6..shoulders were already tired so no big weights on these, next time ill start with these and go heavier
One arm bent over laterals
12kgx10 2 sets
16kgx12 -6 per arm
Seated machine tricep extensions unilateral
Seated machine preacher curls unilateral
did 3 set of pushdowns
4 sets of hammer crunches
3 sets of side bends
2 sets of hanging leg raises
Was pumped and had a great workout
Tuesday is back and traps!
Back..... Deads 4 sets
Dumbell rows 4 sets
Traps..... Barbell shrugs 3 sets
Biceps..... Dumbell curls 4 sets
Chest....... Dumbell press 4 sets
Incline Smith 3 sets
Shoulders....... Dumbell press 3 sets
Wide grip upright rows 3 sets
Tricep..... Close grip bench presses 4 sets
Quads.... Squats 5 sets
Leg press 3 sets
Hams..... Lying leg curls 4 sets
Calves..... Standing calf raises 4 sets
Back...... T-bar rows old style 4 sets
Pulldowns 4 sets
Traps.... Dumbell shrugs 3 sets
Biceps.... Barbell curls 4 sets
Chest...... Incline dumbell press 4 sets
Barbell bench 3 sets
Shoulders.... Smith machine presses 3 sets
Side laterals 3 sets
Triceps.... Extensions 4 sets
Quads.... Front squats 5 sets
Lunges 3 sets
Hams.... Standing leg curls 4 sets
Calves.... Seated calf raises 4 sets
Sounds great PV, looking forward to your progress.
@Freako: im just gonna work 10-8-6-6 rep range except voor deads and squats where i will do 10-8-6-4..it's been awhile that i have done a high rep set till failure..so gonna work on that, last couple of months my working sets were all less then 6 reps, so this will be a jumpstart for new pain and torture :)
Did back,traps,biceps today
60kgx10 WU....get the blood flowing...
100kgx10...These felt great,nice pump going
120kgx8...last one was a tad hard,but nothing really stranious yet
140kgx6....barely got the 6th, but all good form
160kgx4....barely got the 4th...damn in tired now...
50kgx6...by now i was tired and these were a tad hard...
50kgx6...back was dead by now...
60kgx12...nice slow reps with good contraction
80kgx10...the pump is there
80kgx10...dead...Went light on these cuz they got a lot of words during deads
20kgx12 6 reps per arm
26kgx12...didnt really want to hit bi's, i got them pretty good last time, this was jsut to hit the brachialis a bit, next time ill do the normal curls
That was that, was a early morning session and energy was a bit low and have a cold, but nothing serious, so was a overall good session and good start to new program!
Tommorow is chest,delts and tri's!