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stalindalifta

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First post, been lifting and eating properly for about 6 months now, chronically overtrain. Currently lean bulking, counting macros

 

Low bw, fairly shredded 

63kg/11% bf

 

Focusing BB but sometimes powerlift, 1:20 rest time for non compounds, 2-2:30 for compounds

 

Leg day today 

6x sqauts to failure/near failure

8x60kg

8x60kg

6x65kg

5x65kg

6x70kg 

3x70kg

 

6x Sumo deadlifts to failure on top sets 

12x90kg

6x100kg

3x110kg

6x105kg

8x90kg

6x90kg

 

6xleg extensions (drospet last set)

12x63kg

12x70kg

10x77kg 

9x84kg

7x91kg

8x98kg + drops (didn't record)

 

5xStanding calf raises (dropset)

12x63kg

12x70kg

12x77kg

10x84kg

8x91kg + drops

 

5xcalf leg press/leg press (calf leg press with safety on then leg press immediately after)

 

10x120kg

8x120kg

8x120kg

6x180kg

6x180kg

 

6xleg curls to failure top sets + dropset

12x 56kg

12x 63kg

12x70kg

11x77kg

11x83kg

7x90kg + 3 drops

 

5x sitting calf raises 

8x20kg  + bw

14x20kg + bw

12x20kg + bw

12x20kg + bw

12x20kg + bw

 

3xabduction

12x 85kg

11x90kg

7x95kg

3xinduction

12x95kg

12x90kg

12x90kg

 

4x glutedrive ( hip thrusts )

12x100kg

12x110kg

12x110kg

12x110kg

 

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Bw morning : 63.4kg

Shoulder/back day

6x deadlift 

12x60kg

10x90kg

6x100kg

1x105kg

1x110kg

10x90kg

 

6x seated Db shoulder press ( to failure )

8x20kg each 

6x20kg each 

5x20kg each

6x18kg each

6x18kg each 

6x18kg each 

 

8x lat pulldowns alternating wide/close to failure

6x63kg close

7x56kg wide

6x63kg c

6x56kg w

6x56kg c

8x49kg w

3x70kg, 4x56kg, 6x49kg, 5x35kg c (dropset 1) c

2x63kg, 5x49kg, 3x42kg, 14x 28kg (dropset 2) w

 

5xRear delt flys (to failure) + dropset

9x60kg

7x65kg

4x70kg

8x65kg

75kgx5, 60kgx5, 45kgx6, 40kgx7

 

6xmachine weighted rows ( to failure) + dropset 

7x56kg

6x56kg

5x56kg

8x49kg

8x49kg

2x63kg, 5x49kg, 7x42kg, 5x35kg

 

5xmachine lat raises 

6x40kg

6x40kg

8x35kg

8x35kg

6x35kg

 

5x T bar rows ( to failure) 

6x 60kg

6x60kg

6x60kg

5x60kg

10x50kgs

 

5xshrugs dB 

14x24kg each 

13x24kg each

12x24kg each

12x24kg each 

 

6xpullups (alternating grip, to failure)

6xbw w

8xbw c

5xbw w

5xbw c

5xbw w 

5xbw c

 

 

 

 

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Bw morning : 64.02kg

 Arm/Chest + core day

 

6xmachine arm curls ( to failure + dropset)

8x40kg

9x40kg

6x45kg

6x45kg

7x40kg

3x50kg, 1x45kg, 7x35kg, 6x 25kg

 

6xBench press to failure

12x40kg

6x50kg

3x55kg

3x1/2 60kg 

1x60kg

3x50kg

 

5xdB bench to failure 

5x24kg each 

5x24kg each

6x22kg each

6x22kg each

6x22kg each

 

8x curls alternating grip ezcurl

6x30kg wide

6x30kg close

6x30kg w

6x30kg c

12x20kg w 

7x22.5kg c

6x27.5kg w

6x27.5kg c

 

6xtricep pulldowns (rope + dropset)

8x20kg

8x20kg

6x25kg

6x25kg

4x30kg

 

5xChest fly's (machine + dropset)

8x60kg

7x65kg

5x70kg

7x65kg

2x75kg, 5x55kg, 3x45kg, 5x 35kg

 

6xSeated incline hammer curls 

6x12kg each

6x12kg e

6x12kg e

6x12kg e

6x12kg e

5x12kg e

 

6xtricep extensions + dropset

6x45kg

6x45kg

6x45kg

6x45kg

8x40kg

2x50kg, 4x40kg 7x30kg

 

6x dips alternating grip

8xbw close

6xbw wide

6xbw c

6xbw w

6xbw c

6xbw w

 

4x l sits

16xbw + hold to failure

16xbw + hold to failure

16xbw + hold to failure

16xbw + hold to failure

 

4xweighted situps

12xbw +20kg

12xbw +20kg

12xbw +20kg

12xbw +30kg

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Hey Stalindalifta,

 

Welcome.

 

How old are you? Do you have any set goals or things you wanted to achieve with your training?

 

I am trying to eat clean at the moment too, but I am struggling. I don't track my eating but also track my training here (I have for a long time lol)

 

Good luck and enjoy.

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4 hours ago, stalindalifta said:

17, and im training primarily for aesthetics atm, dont really have a specfic goal in mind, nice to see that this old forum is still somewhat active tho :)

Nice, that ZZYZ body, smash it. being 17 you should make some good gains.

 

Nah the form is not active. Only me and sometimes Gazza.

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2 minutes ago, ohjoshua said:

Nice, that ZZYZ body, smash it. being 17 you should make some good gains.

 

Nah the form is not active. Only me and sometimes Gazza.

better than nothing mate, and its a fair way to log stuff

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Bw morning : 64.7kg

 

Back/shoulder day + a few bicep and chest sets since a mate came

 

5xpreacher curls

12x20kg

8x25kg

6x30kg

4x30kg

5x30kg

 

5xt bar rows 

6x60kg

6x60kg

6x60kg

6x65kg

6x65kg

 

6x conventional deadlifts 

12x60kg

7x80kg

5x100kg

2x105kg

1x110kg

7x80kg

 

8xlat pulldowns alternating grip, to failure

7x63kg c

8x56kg

7x63kg

7x56kg

6x63kg

7x56kg

8x63kg, 6x49kg, 5x42kg, 4x35kg c

7x63kg, 3x56kg, 4x42kg, 3x35kg w

 

5xFlat bench 

12x40kg

5x50kg

1x60kg 

2x52.5kg

12x40kg

 

5xrear delt flys

10x60kg 

8x65kg

7x70kg

10x60kg

10x60kg

4x70kg, 6x60kg, 6x40kg, 3x35kg 

 

5x lat raises 

12x35kg,

8x35kg,

6x35kg,

6x35kg

8x35kg, 12x25kg, 10x 20kg

 

5xpullups

7xbw w

6xbw c

5xbw w

6xbw c

5xbw w

 

5xdb overhead press

7x20kg

6x20kg

5x20kg

6x18kg

 

5x machine rows to failure + dropset

7x56kg

7x56kg

6x56kg

6x56kg

3x63, 4x49, 4x35, 8x28kg

 

 

Skipped abs because lazy c*nt

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Bw morning : 64.9kg

 

Chest/arms day + core

Lifting at home while I wait for vax pass so I can go back to gym, so missing some lifts

8xBarbell curls alternating grip to failure 

8x27.5kg w

6x27.5kg c

8x27.5kg w

6x27.5kg c

7x27.5kg w

6x27.5kg c

6x27.5kg w

5x27.5kg c

 

6xSkull crusher's to near failure (rep before)

3x27.5kg

7x22.5kg

6x22. 5kg

6x22.5kg

7x22.5kg

6x22.5kg

 

5xstanding upward chest fly's to failure

6x10kg each

8x10kg e

7x10kg e

7x10kg e

10x10kg e

 

6xoverhead tricep extension

6x22.5kg

6x22.5kg

6x22.5kg

9x22.5kg

8x22.5kg 

8x22.5kg

 

6xvarying dumbell bicep curls till cheat

7x12kg each 

7x12kg e

7x12kg e

7x12kg e

7x12kg e

6x12kg e

 

6xFloor dB bench to failure

6x23kg each 

7x23kg e

5x23kg e

4x23kg e

10x20kg e

9x20kg e

 

6xdb pushups 

15xbw

14xbw

13xbw

11xbw

9xbw +5kg

9xbw+5kg

 

6xhammer curls

7x12kg each

7x12kg e

6x12kg e

6x12kg e

7x12kg

7x12kg

 

6xring dips alternating width

5xbw c

5xbw w

4xbw c + one cheat 

4xbw w + one cheat 

5xbw c

3xbw w

 

5xHanging l sits

11xbw

8xbw

11xbw

11xbw

12xbw

 

2xl sit static hangs 

30sxbw

30sxbw

 

3xplanks

1x2:00

1x2:00

1x3:00

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Bw morning : 65kg

 

Machine curls to failure + dropset

8x45kg

7x45kg

6x45kg

5x45kg

7x40kg

4x50kg, 3x40kg, 6x30kg, 9x25kg

6xBench press

12x40kg

10x45kg

5x50kg

3x55kg

2x60kg

5x50kg

 

5xdb bench press

5x24kg e

4x24kg e

7x24kg e

6x22kg e

5x22kg e

 

8x curls, varied grip to failure

10x25kg w

8x25kg c

9x25kg w

6x25kg c

7x25kg w

6x25kg c

7x25kg w

 

6xTricep pulldowns 

12x15kg

11x20kg

7x25kg

4x30kg

5x25kg

1x35kg, 4x25kg, 2x20kg, 6x 15kg

 

5xChest flys

10x60kg

7x65kg

5x70kg

6x65kg

3x75kg, 2x65kg, 1x55kg, 3x45kg, 9x 35kg

 

6xalternating incline hammer curls to failure, strict

7x12kg e

6x12kg e

6x12kg e

7x10kg e

6x10kg e

 

1xstanding zottman curls

6x12kg

 

6xtricep extensions

6x45kg

5x45kg

7x45kg

6x45kg

3x50kg, 2x40kg, 6x30kg

 

6xdips (alternating grip)

8x bw c

8xbw w

8xbw c

7xbw w

6xbw c

7xbw w

 

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Yesterday's log

Bw morning : 64.9kg

 

Leg day

7xsumo deadlifts 

12x80kg

8x85kg

3x100kg

1x105kg

1x110kg

2x100kg

12x60kg

 

6xsqauts (Smith sqaut)

8x65kg

6x70kg

3x80kg

1x90kg (2 plates)

6x65kg

6x65kg

 

6xcalf raises 

12x61kg

12x70kg

12x79kg

10x88kg 

6x97kg

6x104kg

6x104kg, 6x88kg, 6x 70kg, 6x52kg

 

6xleg extension

12x70kg

12x77kg

10x84kg

9x91kg

7x98kg

105x5, 77x5, 56x3, 35x6

 

5xseated leg curl

12x63kg

10x77kg

7x84kg

6x91kg

3x98kg, 4x70kg, 6x56kg, 8x 42kg, 9x 35kg

 

6xleg press + calf press

8x100kg (2 plates)

8x130kg (2 plates + 2 10s)

8x140kg (3 plates)

7x160kg (3 plates + 10s)

6x180kg(4 plates)

1x220kg(5 plates)

 

6xabductor/adductor

12x90kg ab

10x95kg

6x100kg

12x90kg 

12x95kg

12x100kg

 

6xhip drive 

12x100kg

6x140kg

6x160kg

6x180kg

6x200kg

4x220kg

 

 

 

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Back/shoulder day + abs

 

Bw morning: 64.6kg

 

Conventional deadlifts

12x60kg

12x80kg

5x100kg

1x120kg

3x100kg

7x80kg

 

6x dB ohp

11x20kg e

8x20kg e

6x20kg e

4x20kg e

8x18kg e

 

8xlat pulldowns alternating grip

7x63kg close 

8x56kg wide

6x63kg c

7x56kg w

8x56kg c

8x49kg w

4x70kg, 5x56kg, 6x42kg, 10x28kg

 

6xmachine rows 

7x56kg

6x56kg

6x56kg

4x56kg

8x49kg

4x63, 3x56, 6x49, 6x35kg

 

5xrear delt fly's

8x60kg

8x65kg

7x70kg

4x75kg

5x75kg, 5x 60kg, 6x50kg, 6x40kg

 

5xIncline t bar rows

6x60kg (2 plates)

6x60kg

6x60kg

6x60kg

5x65kg

 

5xlat raises

12x30kg

9x35kg

6x40kg

5x40kg

3x45kg, 5x35kg, 12x30kg

 

5xshrugs 

12x26kg

12x26kg

10x26kg

10x26kg

12x26kg

 

5xpullups

6xbw c

5xbw w

6xbw c

5xbw w

5xbw c

 

5xl sits

16xbw

16xbw

16xbw

16xbw

16xbw

 

3x l sit static holds

48sxbw

60sxbw

58sxbw

 

5xweighted sit ups

12x bw + 20

12x bw + 20

12x bw + 20

12x bw + 20

12x bw + 20

 

 

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Feeling fatigued so slightly less volume then usual

 

Leg day

Bw : 64.7kg

 

6xCalf raises 

12x61kg

10x70kg

10x79kg

10x88kg

8x91kg

6x115kg,  6x91kg, 6x88kg, 9x70kg

 

5xsumo deadlifts

9x80kg

6x100kg

1x110kg

1x110kg

9x100kg

 

6xsqauts

9x60kg

6x70kg

4x80kg

1x80kg

6x65kg

 

6xleg press + calf raises

6x160kg

6x180kg

6x180kg

6x180kg

7x160kg

7x160kg

 

6xleg extensions 

12x63kg

12x70kg

12x77kg

10x84kg

8x91kg

4x105kg, 4x70kg, 4x 56kg, 6x 35kg

 

5x leg curls

12x63kg

12x70kg

10x77kg

7x84kg

5x91kg

 

5xhip thrust

12x100kg (2 plates each side)

8x140kg(3 plates e)

6x180kg(4 plates e)

5x200kg (4 and half plates e)

6x160kg (3.5 p e)

 

6xab/adductor 

Ab

12x90kg

12x95kg

12x100 kg

Ad

12x100kg

12x100kg

12x100kg

 

 

 

 

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Chest/arm day

Bw morning: 65.1kg

 

5xFlat bench press

12x40kg

6x50kg

3x55kg

1x60kg

1x65kg failed 

5x50kg

 

6xmachine curls 

8x45kg

6x45kg

6x45kg

6x45kg

7x40kg

4x50kg, 1x40kg, 3x30kg, 8x20kg

 

6xdb bench 

11x24kg e

5x26kg e

8x24kg e

6x24kg e

8x22kg e

4x24kg s

 

8xcurls 

6x30kg c

6x30kg w

6x30kg c

7x27.5kg w

6x27.5kg c

8x27.5kg w

6x27.5kg c

7x27.5kg w

 

6x tricep extension

10x20kg

6x25kg

7x20kg

6x20kg

7x20kg

4x30kg, 3x20kg, 4x15kg, 7x10kg

 

6xcheat fly's

11x60kg

9x65kg

5x70kg

6x70kg

6x65kg

3x75kg, 1x65kg, 2x55kg, 3x45kg, 6x35kg, 8x25kg

 

6xtricep pushdowns 

12x61kg

12x70kg

8x79kg

6x88kg

5x97kg

5x106kg, 4x88kg, 5x70kg, 8x55kg

 

7xIncline hammer/dB curls to failure

7x12kg hammer

6x12kg normal 

6x12kg h

6x12kg n

6x12kg h

6x12kg n

 

5xdecline bench press

12x20kg

10x40kg

7x45kg

8x40kg

7x40kg

 

5xl sit raises 

20xbw

20xbw

20xbw

16xbw

20xbw

 

3xl sit static hangs 

60sxbw

61sxbw

58sxbw

5x weighted situps 

12xbw+20kg

12xbw +20kg

12xbw+30kg

12xbw +20kg

12xbw +20kg

 

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Bw morning 65.2kg

 

Back/shoulder day

6xConventional deadlifts

12x60kg

12x80kg

10x90kg

6x100kg

1x110kg

6x100kg

 

6xdb ohp

6x22kg e 

6x20kg e

7x20kg e

5x20kg e

5x20kg e

7x18kg

 

8xlat pulldowns alternating grip

6x70kg c

7x56kg w

6x63kg c

6x56kg w

6x63kg c

8x49kg w

2x77kg, 3x63kg, 4x49kg, 6x35kg

5x63kg, 4x49kg, 8x35kg

 

6xmachine rows

8x56kg

6x56kg

6x56kg

6x56kg

6x56kg

6x63kg, 4x49kg, 8x35kg, 10x28kg

 

6xrear delt fly's

10x60kg

8x65kg

7x70kg

5x75kg

6x70kg

6x75kg, 5x60kg, 4x50kg, 10x40kg

 

6xiso rows

12x1 plate e

12x1.5 plate e

6x2 plate e

9x1.5 plate e

9x1.5 plate e

 

5xlat raises 

9x35kg

6x40kg

9x35kg

13x30kg

4x45kg, 5x 30kg, 4x 35kg, 6x25kg

 

5xshrugs

10x30kg e

10x30kg e

8x30kg e

8x30kg e

8x30kg e

 

5xpullups 

6xbw w 

7xbw c 

5xbw w

6xbw c

4xbw w

 

 

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 Leg/core day

Bw morning 65.4kg

 

5xsumo deadlifts

12x60kg

12x80kg

6x100kg

3x110kg

 10x100kg

 

6xsqauts

10x60kg

8x65kg

6x70kg

3x80kg

2x80kg

6x70kg

 

6xLeg press/Calf raises

10x140kg

8x160kg

6x180kg

7x180kg

7x180kg

8x180kg

 

6xleg extensions

12x63kg

12x70kg

12x77kg

12x84kg

10x91kg

8x105kg, 6x77kg, 4x63kg, 6x49kg, 8x35kg

 

6xcalf raises 

12x bw + 61kg

12xbw + 79kg

12xbw + 88kg

12xbw + 97kg

11xbw + 106kg

8xbw + 115kg, 6x +97kg, 6x79kg, 8x61kg

 

6xleg curls 

12x60kg

12x70kg

8x80kg

6x85kg

5x90kg, 4x70kg, 6x50kg, 12x40kg

 

5xabductors

12x90kg

12x95kg

12x100kg

12x100kg

12x100kg

5xinductors

12x100kg

12x100kg

12x100kg

12x100kg

12x100kg

 

5x hip thrusts 

12x140kg (3 plates e)

8x160kg (3.5 plates e)

6x180kg (4 plates e)

5x200kg (4.5 plates e)

5x180kg

 

5x l sit raises 

20xbw 

20xbw

20xbw

20xbw

20xbw

 

3x l sit static hangs 

60sxbw+5

45sxbw + 10

49sxbw +10

 

5x weighted situps 

12xbw + 20kg

14xbw + 20kg

14xbw + 20kg

16xbw + 20kg

12xbw + 20 kg

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Arm/chest day

Be morning 65.5kg

Posting for yesterday

5x flat bench press 

12x40kg

7x50kg

6x55kg

3x60kg

5x50kg

6x50kg

 

6xmachine curls 

8x45kg

6x45kg

6x45kg

6x45kg

8x40kg

5x50kg, 2x40kg, 5x30kg, 8x20kg

 

 

5xdb flat bench 

6x24kg e

5x24kg e

7x24kg e

6x24kg e

5x24kg e

7x22kg e

 

 

 

8xcurls varied grip

7x30kg c 

7x30kg w

6x30kg c

6x30kg w

5x30kg c

8x25kg w 

7x25kg c

8x25kg w

 

 

6xtricep pulldowns 

8x40kg? Machine feeling light as f*ck 

6x50kg?

5x50kg?

8x45kg?

10x45kg?

5x60kg, 4x50kg, 6x50kg, 5x40kg, 4x30kg, 8x20kg

 

5x chest fly's 

12x60kg

8x65kg

5x70kg

7x65kg

5x75kg, 1,60kg, 4x50kg, 6x40kg, 10x30kg

 

6xhammer curls

10x12kg

8x12kg

8x12kg

6x12kg

6x12kg

6x12kg

 

6xdecline bench 

10x40kg

8x45kg

5x50kg

3x55kg

1x60kg

6x50kg

 

6xtricep pushdowns

12x61kg

12x70kg

10x79kg

8x88kg

7x97kg

8x105kg, 6x 70kg, 5x61kg, 8x 52kg, 12x35kg

 

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5xdeadlifts + single

12x80kg

8x90

6x100

3x105

1x110

1x115

8x100

 

6xdb ohp (each)

7x22kg

6x22

5x22

7x20

6x20

8x18

 

8xlat pulldowns

6x70kg c

9x56 w

7x63 c

6x63 w

7x63 c

8x56 w

6x70kg, 5x56, 5x 49, 8x35, 10x 28

6x63kg, 5x49, 7x35, 12x28, 12x21

 

6xiso rows

8x1.5 plates e

8x1.75plates e 

8x1.75plates e 

6x 2 plates e

8x 2 plates e 

6x 2 plates e

 

6x machine rows ( grip switched half way)

8x49kg w

6x56kg w

7x56kg w

7x56kg c

8x56kg c

6x63kg, 6x49, 8x 35, 12x28

 

6xrear delt fly's 

11x60kg

9x65kg

7x70kg

7x75kg

6x75kg

6x80kg, 4x70kg,4x60kg, 6x50kg, 8x40kg, 10x40kg

 

6xshrugs

8x30kg e

10x30kg e

8x30kg e

8x30kg e

8x30kg e

8x30kg e

6x lat raises 

12x25kg

12x30kg

9x35kg

6x40kg

8x37.5kg

3x47.5, 6x40kg, 6x25kg, 10x20kg, 12x15kg

 

7xpullups alternating grip (did a set at home )

7xbw c

6xbw w

6xbw c

6xbw w

6xbw c

6xbw c

5xbw w

 

5x lsit raises 

20xbw

20xbw 

16xbw +5kg

14xbw +5kg

11xbw + 5kg

 

3x l sit static hangs 

46sxbw + 10kg

50sxbw + 10kg

42sxbw + 10kg

 

6xrussian twist

20x bw + 10kg 

20xbw + 10kg

20xbw + 10kg

20xbw + 10kg

20xbw + 10kg

20xbw + 10kg

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Leg day shorter session today so focusing form

 

7xcalf raise

5x150kg 

12x70kg

12x79kg

12x88kg

12x97kg

10x97kg

9x115kg, 6x96kg, 6x79kg, 8x52kg, 8x43kg

 

6xsqauts

12x60kg

8x65kg

6x70kg

3x80kg

6x65kg

3x80kg

 

5xsumo deadlifts

12x80kg

10x90kg

6x100kg

2x115kg

9x100kg

 

5xleg press + 5xcalf press

12x140kg

10x160kg

8x180kg

6x180kg

6x180kg

 

6xleg extensions (slow) superset with 6x lying leg curls

12x63kg leg extensions

10x70kg le

12x40kg leg curls

8x77kg le 

8x45kg lc

8x84kg le 

5x45kg lc

7x84kg le

7x45kg lc

6x91lg le, 4x70kg, 6x49kg, 6x35kg

8x40kg lc

 

5xabductor

12x100kg

12x100kg 

12x100kg

12x100kg

12x100kg

5xinductor

12x100kg

12x100kg

12x100kg

12x100kg

 

5xleg curls, sitting

12x45kg

10x55kg

8x60kg

8x60kg

8x65kg, 6x50kg, 4x40kg, 8x30kg

 

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Chest/arm day

Starting to focus on form and hypertrophy on machines, so more strict meaning I'll lift less weight today

 

Flat bench

12x40kg

8x50kg

4x55kg

2x60kg

6x5kg

7x50kg

 

Machine curls 

12x35kg

10x40kg

6x45kg

4x45kg

7x40kg

6x45kg, 4x35kg, 8x30kg, 8x25kg, 12x20kg

 

dB bench 

6x24kg e

5x24kg e

8x22kg e

6x22kg e

6x22kg e

5x22kg e

 

Curls ( close grip)

6x27.5kg

6x27.5kg

6x27.5kg

7x27.5kg

6x27.5kg

 

Curls (wide grip)

7x27.5kg

7x27.5kg

8x27.5kg

8x27.5kg

7x27.5kg

 

Incline bench 

7x40kg

8x40kg

5x45kg

5x45kg

8x40kg

 

Tricep pulldowns (rope)

6x50kg

8x45kg

7x45kg

8x40kg

 

Tricep pulldowns (bar)

5x50kg

7x50kg

8x50kg

6x60kg, 2x50kg, 2x40kg,6x30kg, 10x25kg

 

6x machine fly's 

11x60kg

8x65kg

6x70kg

8x65kg

9x60kg

6x75kg, 4x55kg, 6x50kg, 8x45kg, 9x35kg

 

5xtricep pushdowns (very fatigued from pulldowns)

12x61kg

8x70kg

6x79kg

9x70kg

12x61kg

 

5xhammer curls

8x12kg e

7x12kg  e

7x12kg e

8x12kg e

6x12kg e

 

5xskull crusher's

10x20kg

8x20kg

8x20kg

7x20kg

10x20kg

 

5x l sit raises

16xbw +5kg

20xbw +5kg

20xbw +5kg

20xbw +5kg

16xbw +5kg

 

3x l sit static holds 

53sxbw+10kg

47sxbw+10kg

54sxbw+10kg

 

6xrussian twists

20xbw+10kg

20xbw+10kg

20xbw+10kg

20xbw+10kg

20xbw+10kg

20xbw+10kg

 

 

 

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