TUESDAY — 29/10/24 PULL

Single arm HS front pulldowns
65kg x 12
65kg x 11

Barbell rows
140kg x 12
130kg x 15

Lat pulldowns
105,5kg x 16
105,5kg x 15
105,5kg x 12

Cable row
105kg x 17
105kg x 16
105kg x 15

Cable pullovers
77,5kg x 18
77,5kg x 16

Single arm bdb cable curl
16kg x 18
16kg x 16
16kg x 14

SA DB hammer curl
20kg x 14
20kg x 12
20kg x 11

Life fitness machine crunches
4 sets to failure

The doms are pretty intense right now!

THURSDAY - 31/10/24 ARMS/CALVES

Life fitness seated biceps curl
2-3 warp up sets
65kg x 15
80kg x 12

Long rope cable pushdown
2-3 warm up sets
60kg x 15
70kg x 12

Ez bar close grip preacher curl
20kg x 15
30kg x 12
40kg x 10

Dual handle cable pushdowns
50kg x 15
60kg x 13
70kg x 12

Alternating db curls
18kg x 15
20kg x 12
20kg x 10

Overhead rope extensions
40kg x 15
50kg x 15
60kg x 15

Ez bar spider curls
30kg x 15
30kg x 12

Seated calf raises
90kg x 15
90kg x 13
90kg x 12
90kg x 11 + 5 partials

Trained with one of my mates, followed his workout routine. He is more old school with 1 all out working set, like a dorian yates style where you take a few warm up sets, 1 set 80% where you get yourself ready en then one all out. Works for him lol because he is fucking massive (178cm and +- 120kg / 5’9 and about 265 lbs in very good shape).

MONDAY — 04/11/24 PULL

Single arm HS front pulldowns
65kg x 12
65kg x 11

Barbell rows
140kg x 12
130kg x 15

Lat pulldowns
105,5kg x 16
105,5kg x 15
105,5kg x 12

Cable row
105kg x 17
105kg x 16
105kg x 15

Cable pullovers
77,5kg x 18
77,5kg x 16

Single arm bdb cable curl
16kg x 18
16kg x 16
16kg x 14

SA DB hammer curl
20kg x 14
20kg x 12
20kg x 11

Life fitness machine crunches
4 sets to failure

Weight has been stable right now! Cycle also didn’t change. One more week of the same and then it’s time to make a couple little changes if needed

TUESDAY — 05/11/24 PUSH

Incline db press
60kg x 8
50kg x 13

HS iso-lateral bench press
105kg x 8
80kg x 13
80kg x 11

HS pec fly
115kg x 13
115kg x 11
115kg x 10

Cable flys ss HS pin loaded chest press
40kg x 15 > 75kg x 10
40kg x 14> 75kg x 9
40kg x 13 > 75kg x 8

Standing side lateral raise machine
12,5kg x 15
12,5kg x 13
12,5kg x 12
12,5kg x 11

Reverse pec deck
110kg x 16
110kg x 13
110kg x 12

SA overhead cuff extension
12,5kg x 19
12,5kg x 13
12,5kg x 12

SA cable cuff pushdowns
12,5kg x 15
12,5kg x 14
12,5kg x 13

Very productive push session!

Unfortunately, an hour after training I developed pain in my right shoulder that only got worse during the evening. Today is legday and thursday will be rest day, if pain gets worse i’ll go to the Fysio.

WEDNESDAY — 06/11/24 LEGS

Toe press
131,25kg x 16
131,25kg x 15
131,25kg x 14
131,25kg x 13 + 10 partials

Lying leg curls
40kg x 12
40kg x 11
40kg x 10

Seated leg curls
112,5kg x 10
97,5kg x 12
97,5kg x 11

V-squat goodmorning
160kg x 12
180kg x 10
200kg x 10

SL leg extensions
55kg x 17
55kg x 15
55kg x 14

Single leg HS iso lateral leg press
140kg x 15
140kg x 13
140kg x 12

Adductor machine
FS x 20
FS x 18

Very productive leg workout. The shoulder injury got worst though.. couldn’t even do rdl’s so switcht to goodmornings. Even putting on cloths is a pain in the ass.. today will be rest and Friday i got an appointment at my fysio to see what is wrong. It feels like shoulder bursitis…fingers crossed it’s something i can work around until recovered.

Make sure and ice the shoulder and lightly massage and stretch daily. Just be extra careful and take it easy on the pressing movements. Maybe take a week off and deload.

RoidRage69 wrote: ↑Fri Nov 08, 2024 11:48 pm Make sure and ice the shoulder and lightly massage and stretch daily. Just be extra careful and take it easy on the pressing movements. Maybe take a week off and deload.

Thanks for the advice bro! I did all what you said, made a big difference already, unfortunately it was shoulder bursitis, got painkillers and next week i go to a specialist that will give me some rehab excercises to prevent this from happening again.

FRIDAY — 08/11/24 ARMS, CALVES, ABS

Life fitness seated biceps curl
65kg x 15
65kg x 15
65kg x 15

SA cuff pushdowns
15kg x 18
15kg x 16
15kg x 15

SA bdb cable curls
17,5kg x 15
17,5kg x 13
17,5kg x 12

SA cuff extensions
12,5kg x 18
12,5kg x 16
12,5kg x 14

Life fitness preacher curl machine
71,25kg x 15
71,25kg x 13
71,25kg x 12

Dual cable pushdowns
50kg x 15
50kg x 15
50kg x 15

Life fitness abdominal crunch machine
85kg x 20
85kg x 20
85kg x 20
85kg x 20

Unfortunately not so good news. Went to the fysio and I got shoulder bursitis. Got painkillers and next week i’ll go to a specialist for rehab exercises to prevent this from happening again. Felt much better already today, got an arm workout in with the movement that don’t cause any discomfort. Next week will be deloading and avoid every movement that causes pain. Hopefully this won’t take to long and we will be back soon!

Saturday — 09/11/24 LEGS

Seated calf raise superset donkey calf raise
80kg x 16 <> 125kg x 12
80kg x 14 <> 125kg x 10
80kg x 13 <> 125kg x 10
80kg x 12 <> 125kg x 10

Panatta Lying leg curls
50kg x 16
50kg x 14
50kg x 13 + 5 partials

Leg extensions
90kg x 15
90kg x 13
90kg x 11

Panatta Hack squat
170kg x 10
130kg x 15

Panatta leg press
320kg x 15
320kg x 15
320kg x 15

Standing leg curl
30kg x 15
30kg x 14
30kg x 13

Glute ham raise
BW x 20
BW x 16

Very productive legday, progress across all lifts

MONDAY — 11/11/24 PULL

Single arm HS front pulldowns
70kg x 12
65kg x 15

Barbell rows
140kg x 12
130kg x 15

Lat pulldowns
110kg x 16
110kg x 15
110kg x 15

Cable row
107kg x 16
107kg x 15
107kg x 15

Cable pullovers
80kg x 18
80kg x 15
80kg x 13

Single arm bdb cable curl
17,5kg x 17
17,5kg x 14
17,5kg x 12

SA DB hammer curl
20kg x 15
20kg x 14
20kg x 12

Life fitness machine crunches
4 sets to failure

Bursitis got way less since monday! Still leaving a rep or 2 in the tank, but pull workout went better then expected!