TUESDAY — 12/11/24 PUSH

HS pec fly
117kg x 13
117kg x 11
117kg x 10

Incline HS press
130kg x 7
100kg x 10

Flat HS press
120kg x 10
120kg x 8
100kg x

Life fitness plate loaded dip machine
120kg x 12
120kg x 11
120kg x 10

Single arm cuff side lateral raise
7,5kg x 20
7,5kg x 17
7,5kg x 15
7,5kg x 15

SA cuff cable extensions
13kg x 17
13kg x 16
13kg x 15

Straight bar cable pushdowns
45,5kg x 15
45,5kg x 13
45,5kg x 11

Reverse pec deck
75kg x 15
75kg x 15
75kg x 15

WEDNESDAY — 13/11/24 LEGS

Toe press
131,25kg x 17
131,25kg x 15
131,25kg x 14
131,25kg x 13 + 10 partials

Lying leg curls
40kg x 13
40kg x 12
40kg x 10

Seated leg curls
97,5kg x 13
97,5kg x 12
97,5kg x 11

RDL
195kg x 10
195kg x 9
195kg x

SL leg extensions
57,5kg x 16
57,5kg x 13
57,5kg x 14

Watson leg press ascending set
(1 set, keep feet on the platform, only resttime is when your trainingspartner is putting on another plate)
80kg x 10
120kg x 10
160kg x 10
200kg x 10
240kg x 10
280kg x 10

Watson leg press dropset
280kg x 12
240kg x 10
200kg x 10
160kg x 10
120kg x 10

Adductor machine
FS x 22
FS x 20

Shoulder bursitis is getting less and less! Still leaving 1-2 reps in the tank on chest en shoulders.

Friday and saturday workout. Both great workouts, shoulder injury is getting better! Today will be a rest day and monday we’ll be back for a pull workout.

FRIDAY — 15/11/24 ARMS & ABS

Life fitness seated biceps curl
65kg x 15
65kg x 13
65kg x 12

Long rope pushdowns
28kg x 15
28kg x 14
31,5kg x 13

Single arm bdb cable curl
17,5kg x 16
17,5kg x 14
17,5kg x 12

Single arm cuff overhead ext
25kg x 18
27,5kg x 13
27,5kg x 12

Life fitness preacher curl machine
75kg x 12
75kg x 11
75kg x 10

Life fitness dip machine
115kg x 13
115kg x 12
115kg x 11

Dumbell side lateral raises ss facepulls
4 rounds 16kg x 15 <> 50kg x 20

Leg raises superset decline ab crunches
3 rounds both to failure

Saturday — 16/11/24 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
52,4kg x 15
52,4kg x 13
52,4kg x 12 + 5 partials

Leg extensions
95kg x 15
95kg x 13
95kg x 12

ATX belt squat
120kg x 10
120kg x 10
120kg x 10

Panatta leg press
330kg x 15
330kg x 12
330kg x 11

Standing leg curl
35kg x 15
35kg x 14
35kg x 13

Glute ham raise
10kg x 20
10kg x 16