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GyzzBrah

GoInG tO tHe gYm cOnSiStEnTly 2019

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Went gym for the first time after 3 weeks.

 

This time, I am determined to be consistent with my workouts, up until the point where I am not.

 

Week 1 day 1

 

Bench

70 for 3 x 5

 

Rows

4 x 8 - 10

 

Flat dumbell press

30kg x 10

30kg x 5

28kg x 5

 

Machine Flies

3 x 10

 

Neutral grip lat pulldowns

4 x 10

 

Tricep pushdowns, curls etc.

 

 

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Week 1 day 3

 

OHP

40 x 5

47.5 x 5

45 x 5

45 x 5

 

Front squats

60 x 5

70 x 5

70 x 5

 

Close grip bench

57.5 x 12, 12, 7

 

French press, lateral raises, tricep pushdowns etc.

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Yesterday

 

Week 1 day 4

 

Deadlifts

100 x 5

120 x 5

130 x 5

 

Straight leg Sumo deadlift

80 x 12

80 x 8

80 x 12

 

Lat pulldowns

4 x 8 - 12

 

Hamstring curls

3 x 8 - 12

 

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Week 2 Day 1

 

Very good bench session.

 

Bench Press

60 x 8

72.5 for 3 x 5

 

Lat Pulldowns

70 x 8

70 x 8

70 x 5 then dropset

70 x 3 then dropset

 

Incline dumbells

30kg x 10

30kg x 8

30kg x 5

 

Seated Rows

4 x 8

 

Hammer curls 3 x 8

Machine flys 3 x 10

Tricep pushdowns 3 x 10

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2 Yesterdays ago

 

Overhead press

3 x 5 at 45kgs 

 

On phone cbf typing out the rest

 

Yesterday

Deadlift 

135kg x 5

 

On phone cbf typing out the rest

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