Friday
No training partners so lots of singles on bench
One Arm Dumbbell Row
50kg/110lbs x 14 reps, 70kg/154lbs x 14 reps, 90kg/198lbs x 14 reps
Close Grip Bench Press
to 175kg x 8 x 1 reps
DOHTBDL
to 189.6kg x 5 x 1 reps
Let's bench 4 plates
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- Posts: 592
- Joined: Thu Mar 02, 2023 11:56 am
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- Posts: 592
- Joined: Thu Mar 02, 2023 11:56 am
Re: Let's bench 4 plates
Monday
Might have trained a little too quick. Legs usually takes longer and I was done at around 1h 20mins. That MIGHT have had an effect on the leg curls and leg extensions
Lever Squat
Not sure if this is a PB.
120kg x 8 reps, 220kg x 8 reps, 350kg x 4 reps. No spotter
Iso Lever Leg Press
no warm up just this one set
200kg/440lbs (one leg at a time) x 6 reps
Lying Leg Curls
4p x 8 reps (easy) 9p x F dropped to 6p x 8 reps
s/s
Leg Extensions
1/2 stack x 8 reps, stack+12.5kg x F, dropped to stack x 8 reps
Might have trained a little too quick. Legs usually takes longer and I was done at around 1h 20mins. That MIGHT have had an effect on the leg curls and leg extensions
Lever Squat
Not sure if this is a PB.
120kg x 8 reps, 220kg x 8 reps, 350kg x 4 reps. No spotter
Iso Lever Leg Press
no warm up just this one set
200kg/440lbs (one leg at a time) x 6 reps
Lying Leg Curls
4p x 8 reps (easy) 9p x F dropped to 6p x 8 reps
s/s
Leg Extensions
1/2 stack x 8 reps, stack+12.5kg x F, dropped to stack x 8 reps
PSL Tried, Tested, Trusted.
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Re: Let's bench 4 plates
Tuesday
Urgh. A very up and down workout. @ Powerhouse
Seated BB Press
to 112.5kg x 4 reps
Saxon Bar Work
This was all over the place.
Urgh. A very up and down workout. @ Powerhouse
Seated BB Press
to 112.5kg x 4 reps
Saxon Bar Work
This was all over the place.
PSL Tried, Tested, Trusted.
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Re: Let's bench 4 plates
Thursday
Up and down workout. Might need to reset stuff
Dumbbell Curls
w/up (10kg), 15kg/33lbs x 12 reps, 25kg/55lbs x 12 reps, 35kg x 9 reps
Tricep Pressdown
w/up (just top plate) x 20 reps, 7p x 12 reps, 11p x 12 reps, 15p x 15 reps (by mistake - 12+3 - no wonder it felt hard lol) - sleeves on
Standing BB Wrist Curls (Flexor)
bar x 20 reps, 60kg x 12 reps, 90kg x 12 reps, 120kg x nothing. Just sat there. Dropped to 100kg/220lbs x 8 reps, dropped again to 60kg/132lbs x 20 reps
Up and down workout. Might need to reset stuff
Dumbbell Curls
w/up (10kg), 15kg/33lbs x 12 reps, 25kg/55lbs x 12 reps, 35kg x 9 reps
Tricep Pressdown
w/up (just top plate) x 20 reps, 7p x 12 reps, 11p x 12 reps, 15p x 15 reps (by mistake - 12+3 - no wonder it felt hard lol) - sleeves on
Standing BB Wrist Curls (Flexor)
bar x 20 reps, 60kg x 12 reps, 90kg x 12 reps, 120kg x nothing. Just sat there. Dropped to 100kg/220lbs x 8 reps, dropped again to 60kg/132lbs x 20 reps
PSL Tried, Tested, Trusted.
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Umbrella Labs - No1 for Sarms
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Re: Let's bench 4 plates
Friday
Close Grip Bench Press
to 177.5kg/391lbs or so x 4 x 1 reps (slow but sure)
Iso Mid-Row
to 120kg/264lbs x 6 reps
MiraFit 60mm Rolling Handle
to set up +
LH: 85kg x 2 x 3 (meant to be 2-3 x 2) dropped back to 80kg x 3 (just)
RH: 92.5kg x 3 x 3 reps (tough)
Close Grip Bench Press
to 177.5kg/391lbs or so x 4 x 1 reps (slow but sure)
Iso Mid-Row
to 120kg/264lbs x 6 reps
MiraFit 60mm Rolling Handle
to set up +
LH: 85kg x 2 x 3 (meant to be 2-3 x 2) dropped back to 80kg x 3 (just)
RH: 92.5kg x 3 x 3 reps (tough)
PSL Tried, Tested, Trusted.
UGFreak Crypto Deal
Umbrella Labs - No1 for Sarms
Get your N2BM supps HERE
UGFreak Crypto Deal
Umbrella Labs - No1 for Sarms
Get your N2BM supps HERE