stalindalifta 2 Report post Posted December 18, 2021 Back/shoulder day Lat fly 12x30 8x45kg 7x50kg 8x45kg 6x45kg 6x45kg, 4x35, 6x35kg, 8x25kg Conventional deadlifts (volume session) 12x60kg 12x70kg 12x80kg 10x90kg 8x100kg 12x70kg dB ohp 5x22kg 4x22kg 7x20kg 6x20kg 7x20kg 6x20kg 6xmachine rows 8x56kg 7x56kg 6x56kg 8x56kg 8x56kg 7x63kg, 6x56kg, 8x49kg, 8x 42kg Superset with 6xfacepulls 10x40kg 12x40kg 10x45kg 10x45kg 4x60kg, 8x50, 8x45, 10x40kg 8xlat pulldowns 8x63kg c 8x56kg w 6x70kg c 8x57kg w 7x63kg c 6x56kg w 5x70kg, 3x56kg 8x49kg, 8x42kg c 6x63kg, 8x49, 6x 42, 10x35kg w 4xrear delt fly's 12x60kg 11x65kg 7x70kg 9x70kg 6xiso rows 8x2 plates (e) 8x2 plates e 8x2 + 1/4 plates e 8x2 + 1/4 plates e 8x2 + 1/4 plates e 8x2 + 1/4 plates e 6xpullups 6xbw close 6xbw w 6xbw w 6xbw c 6xbw w 5xbw w Superset with 6xshrugs 12x26kg e 12x30kg e 12x30kg e 10x30kg 12x26kg Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 19, 2021 Rest day Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 20, 2021 Chest/arm day Bw morning 66.0kg 6xmachine curls 8x40kg 6x45kg 6x45kg 6x45kg 8x40kg 5x50kg, 4x40kg, 6x30kg, 12x20kg 6x flat bench ( bar turned out to be 22.5kg, wondered why I was feeling weak lol) 12x42.5kg 7x52.5kg 4x57.5kg 5x52.5kg 6x52.5kg 5x52.5kg 6x dB flat bench 12x20kg e 8x22kg e 6x24kg e 5x24kg e 6x24kg e 5xwide grip curls 8x27.5kg 7x27.5kg 7x27.5kg 7x27.5kg 6x27.5kg 5xclose grip curls 8x27.5kg 8x27.5kg 8x27.5kg 8x27.5kg 7x27.5kg 5x decline bench 12x40kg 8x45kg 6x50kg 4x55kg 6x50kg 5xtricep pushdowns (bar) outside machine 12x25kg 10x30kg 6x35kg 6x35kg 6x30kg 5xtricep pulldowns inside machine 8x45kg 6x50kg 8x45kg 8x45kg 12x40kg 5x pec fly 12x60kg 10x65kg 8x70kg e 6x75kg e 3x80kg, 6x50kg drop 6x skull crusher's 12x20kg 12x20kg 12x20kg 6x25kg 6x25kg 6x25kg 5xincline seated hammer curls 10x12kg e 7x12kg e 6x14kg e 5x14kg e 7x12kg e 5x tricep pushdowns 12x70kg 12x70kg 9x79kg 6x88kg 6x97kg, 5x70kg, 6x63kg Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 22, 2021 Back/shoulder/chest day (went with some mates) 5xflat bench press 12x40kg 8x50kg 4x55kg 2x60kg 6x50kg 6xdeadlifts 12x60kg 12x80kg 9x100kg 5x100kg 12x60kg 12x80kg 6xdb ohp 8x20kg e 7x20kg e 6x20kg e 7x20kg e 6x20kg e 8x20kg e 8xlat pulldowns 6x70kg c 8x56kg w 8x63kg c 8x56kg w 7x63kg c 8x56kg w 6x70kg, 8x56kg, 8x56kg 6x63kg, 6x49kg, 8x42kg, 8x35kg 6xrows 6x63kg w 8x56kg w 8x56kg w 8x56kg s 8x56kg c 8x63kg c, 6x 56kg, 6x49kg, 8x42kg 6xfacepulls 12x45kg 12x50kg 12x50kg 11x55kg 11x55kg 6xiso rows 12x1.5 plates e 12x1.75 plates 12x2 plates e 4x3 plates 8x2.5 plates e 6x2.5 plates e 4xrear delt fly's 12x60kg 12x65kg 8x70kg 6x75kg 5xincline bench 8x40kg 3x50kg 5x45kg 8x40kg 9x40kg 6xpullups 6xbw c 7xbw w 7xbw c 6xbw w 6xbw c 6xbw w Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 24, 2021 Just realised, I hit legs and abs Tuesday but forgot to log Bw morning : 67.3kg Chest/arm day 6xflat bench 12x40kg 8x50kg 6x55kg 4x60kg 8x50kg 6x50kg 6xdb bench 7x24kg e 6x24kg e 6x24kg e 6x24kg e 5x24kg e 7x22kg e 6xmachine curls 10x40kg 6x45kg 6x45kg 6x45kg 8x40kg 5x50kg, 6x40kg, 8x30kg, 10x20kg 5xdecline bench 12x40kg 8x50kg 3x55kg 3x55kg 6x50kg 5x wide grip BB curls 8x27.5kg 8x27.5kg 8x27.5kg 8x27.5kg 9x27.5kg 5xclose grip BB curls 8x27.5kg 9x27.5kg 9x27.5kg 8x27.5kg 8x27.5kg 5xtricep pulldowns (bar) 10x45kg 8x50kg 8x55kg 6x60kg 8x45kg 5xtricep pulldowns (rope) 12x40kg 8x45kg 6x50kg 8x45kg 6x60kg, 6x50kg, 8x40kg, 10x30kg 5xchest fly's 12x60kg 12x65kg 9x70kg 6x75kg 5x80kg, 8x50kg 5xskull crusher's 10x25kg 7x25kg 6x25kg 7x25kg 6x25kg 4xincline hammer curls 7x14kg e 6x14kg e 7x12kg e 6x12kg e 2xseated curls 6x12kg e 6x12kg e 5xtricep pushdowns 12x61kg 12x70kg 8x79kg 6x88kg 6x97kg 5x l sit raises 20xbw+5kg 20xbw+5kg 20xbw+5kg 20xbw+5kg 5xweighted situps 12xbw+20kg 12xbw+20kg 20xbw+20kg 20xbw+20kg 12xbw+20kg 6xrussian twists 20xbw+10kg 20xbw+10kg 15xbw+20kg 17xbw+20kg 15xbw+20kg 15xbw+20kg Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 25, 2021 Leg day Bw morning: 67.4kg Sumo deadlift 12x60kg 12x80kg 6x100kg 4x110kg 6x100kg 6x100kg Back sqauts 10x60kg atg 8x65kg atg 6x70kg first few reps atg 3x80kg f*ck it, let's pr 1x100kg 6x65kg atg Calf raises 12xbw + 61kg 12xbw+70kg 12xbw+79kg 12xbw+88kg 8xbw+97kg 7xbw+115kg, 8x 97kg, 10x70kg, 12x51kg 6xleg press + calf press 12x 140kg 12x140kg 12x160kg 12x160kg 8x180kg 8x180kg 6xleg extensions 12x70kg 12x77kg 12x84kg 11x91kg 8x98kg 8x105kg, 8x91kg, 10x70kg, 12x56kg 6xlying leg curls 12x40kg 12x45kg 7x50kg 6x50kg 6x50kg 8x50kg, 6x40kg, 12x30kg,8x20kg 5xabductors 12x100kg 12x100kg 12x100kg 12x100kg 12x100kg 5xinductors 12x100kg 12x100kg 12x100kg 12x100kg 12x100kg 4xseated leg curls 12x56kg 12x63kg 12x70kg 12x77kg 4xseated calf raises 9xbw+60kg 8xbw+60kg 9xbw+60kg 12xbw+60kg Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 26, 2021 deadlifts (trying to limit warmup volume) 6x60kg 6x80kg 6x100kg 6x100kg 6x100kg 12x80kg db ohp 7x22kg e 6x22kg e 7x22kg e 6x22kg e 5x22kg e 7x20kg Iso rows 8x2 plates e 8x2 plates e 8x2 plates e 8x2.5 plates e 8x2.5 plates e 8x2.5 plates e Lat pulldowns 8x63kg c 6x63kg w 6x70kg c 8x56kg w 7x63kg c 7x56kg e 5x70kg, 6x 56kg, 8x49kg, 10x35kg 6x63kg, 8x49kg, 10x35kg, 12x28kg Machine rows (wide grip) 8x56kg 8x56kg 6x63kg 7x56kg Machine rows (close grip) 8x56kg 6x63kg 6x63kg 5x70kg, 6x56kg, 8x49kg, 6x42kg Face pulls 12x45kg 12x50kg 8x50kg 12x40kg 14x40kg 8x45kg, 12x40kg, 8x35kg, 12x30kg Rear delt fly's 12x60kg 12x65kg 11x70kg 6x75kg lat raises 12x30kg 12x35kg 7x40kg 6x40kg 12x35kg Pullups 6xbw w 6xbw w 6xbw w 6xbw c 6xbw c 6xbw c Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 27, 2021 6xmachine curls 10x40kg 6x45kg 6x45kg 6x45kg 6x45kg 10x40kg 6x50kg, 7x35kg, 4x30kg Flat BB bench 12x40kg 8x50kg 6x55kg 4x60kg 4x60kg 8x50kg Flat dB bench 8x24kg 8x24kg 6x24kg 6x24kg 6x24kg 6x24kg 5xclose grip BB curls 8x27.5kg 8x27.5kg 8x27.5kg 8x27.5kg 8x27.5kg 5xwide grip BB curls 8x27.5kg 8x27.5kg 8x27.5kg 8x27.5kg 8x27.5kg 5xincline bench 8x40kg 4x50kg 6x45kg 8x40kg 9x40kg 5xtricep pulldowns (rope) 12x45kg 8x50kg 6x55kg 8x55kg 7x50kg 5xtricep pulldowns (v bar) 6x35kg 10x50kg 10x55kg 6x60kg 8x65kg 5xpec fly 12x60kg 12x65kg 9x70kg 6x75kg 6x80kg 4xseated hammer curls 6x14kg e 6x14kg e 5x14kg e 6x12kg e 3x seated curls 6x12kg e 6x12kg e 5x12kg e Skull crusher's 10x25kg 10x25kg 8x25kg 8x25kg 8x25kg Seated dips 12x61kg 12x70kg 11x79kg 9x88kg 9x97kg, 4x79kg, 10x52kg Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 29, 2021 Posting for yesterday Bw morning 67.8kg Chest/arms Flat barbell bench 12x40 8x50 4x60 1x65 3x60 6x50 Flat dumbbell bench 10x24kg e 6x26kg e 6x26kg e 4x26kg e 8x24kg e 8x24kg e Seated Machine curls 8x40kg 8x40kg 6x45kg 8x40kg 10x40kg 6x50kg Decline Bench 12x40kg 6x50kg 4x55kg 2x60kg 4x50kg Wide grip barbell curls 8x27.5kg 8x27.5kg 8x27.5kg 8x27.5kg 9x27.5kg Tricep pulldowns (rope) 12x50kg 8x55kg 10x55kg 8x60kg 10x55kg Tricep pulldowns (bar) 10x55kg 10x55kg 7x60kg 10x55kg 12x50kg Chest Flies 12x60kg 9x65kg 7x70kg 12x60kg Curls (wide grip) 9x27.5kg 9x27.5kg 8x27.5kg 8x27.5kg 8x27.5kg Skull crushers 8x25kg 10x25kg 8x25kg 12x20kg 12x20kg 12x20kg Seated incline hammer curls 6x14kg 7x14kg 6x14kg 8x12kg Seated curls 7x12kg 6x12kg 8x10kg 8x10kg 8x10kg Seated dips 12x70kg 12x79kg 9x88kg 9x97kg 12x88kg L sit raises 20xbw 20xbw 20xbw 20xbw20xbw Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 31, 2021 Back/shoulder day Conventional deadlifts 6x60kg 6x80kg 6x100kg 6x100kg 6x100kg 6x80kg Shoulder press 7x22kg e 7x22kg e 6x22kg e 8x20kg e 7x20kg e 6x20kg e Iso rows 12x1.5 plates e 12x2 plates e 12x2 plates e 12x2 plates e 12x2 plates e 12x2 plates e Lat pulldowns 6x70kg close 10x56kg wide 8x63kg c 9x56kg w 8x63kg c Machine rows (close grip) 8x63kg 10x63kg 10x63kg 8x63kg 10x63kg Machine rows (wide grip) 10x56kg 10x56kg 8x56kg 8x56kg 8x56kg Facepulls 12x45kg 12x50kg 12x40kg 12x40kg 12x40kg 12x40kg Rear delt flys 12x60kg 11x65kg 11x65kg 11x60kg 12x50kg Lat raises 12x30kg 12x35kg 7x40kg 9x35kg 12x30kg (superset with ) shrugs 12x28kg e 10x28kg e 12x28kg e 8x28kg e 8x28kg e Pullups 6xbw c 6xbw c 6xbw c 6xbw w 6xbw w 6xbw w Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 31, 2021 Happy new years! Gym closed today so no leg day :) Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 2 Back/shoulder day Conventional deadlifts 6x60kg 6x80kg 6x100kg 8x100kg 3x110kg 6x100kg dB shoulder press 6x22kg e 6x22kg e 6x22kg e 7x20kg e 7x20kg e 7x20kg e Iso rows 12x2 plates e 12x2 plates e 8x2.5 plates e 8x2.5 plates e 6x3 plates e 12x2 plates e Lat pulldowns 7x70kg c 10x56kg w 8x63kg c 9x56kg w 7x63kg c 8x56kg w 6x63kg, 8x49kg, 10x35kg c 5x63kg, 6x49kg, 12x35kg w Machine cable rows c 10x63kg 9x63kg 8x63kg 10x63kg 8x63kg Machine grip cable rows w 9x56kg 10x56kg 10x56kg 10x56kg 8x60kg Facepulls 12x40kg 12x40kg 12x45kg 12x40kg 12x40kg 8x45kg, 12x30kg, 13x20kg Rear delt fly's 12x60kg 12x65kg 11x65kg 10x65kg 11x60kg Lat raises 12x35kg 12x35kg 9x40kg 12x35kg 10x35kg Shrugs 10x30kg e 12x30kg e 12x30kg e 12x30kg e 12x30kg e Pullups 6xbw c 6xbw w 6xbw c 6xbw w 6xbw c 6xbw w Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 3 Chest/arm day Flat BB bench 10x40kg paused 8x50kg paused 5x60kg 4x60kg 5x60kg 4x60kg Flat dB bench 8x24kg e 7x26kg e 5x26kg e 6x24kg e 8x24kg e 8x24kg e Machine curls 12x40kg 10x40kg 7x45kg 9x40kg 10x40kg 6x50kg, 8x35kg, 10x 35kg, 12x30kg Incline bench 8x40kg 9x40kg 5x50kg 10x40kg 6x45kg Close grip curls 10x27.5kg 8x27.5kg 10x27.5kg 9x27.5kg 12x27.5kg Wide grip curls 8x27.5kg 8x27.5kg 10x27.5kg 8x27.5kg 8x27.5kg Tricep rope pulldowns 12x50kg 8x55kg 10x55kg 9x60kg 10x55kg Tricep bar pulldowns 12x55kg 12x60kg 8x65kg 6x70kg 6x65kg Chest fly's 7x56kg 7x56kg 7x56kg 8x56kg 7x56kg 7x56kg Skull crusher's 8x25kg 10x25kg 8x25kg 8x25kg 8x25kg 6x25kg Seated incline hammer curls 8x14kg e 10x14kg e 7x14kg e 12x12kg e Seated curls 10x12kg e 8x12kg e 7x12kg e 10x10kg e 10x10kg e Seated dips 12x70kg 12x79kg 9x88kg 9x97kg 9x97kg Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 4 Leg day Just realised the last one didn't post, rip Sumo deadlift 6x60kg 6x80kg 6x100kg 3x110kg 6x100kg 7x100kg Sqauts 8x60kg 6x70kg 6x80kg 6x80kg 6x70kg 6x65kg Hack sqauts 12x60kg 12x100kg 12x100kg 12x100kg 12x100kg 10x100kg Calf raises 10x50kg + bw 10x50kg + bw 10x50kg + bw 10x50kg + bw 10x50kg + bw 10x50kg + bw Leg extensions 12x70kg 12x77kg 12x84kg 12x91kg 8x98kg 6x105kg, 6x70kg, 6x49kg Leg curls 12x30kg 12x35kg 12x40kg 12x45kg 8x50kg 10x50kg, 6x50kg, 8x40kg, 10x30kg, 12x20kg Abductors 16x100kg 16x100kg 16x100kg 16x100kg 16x100kg Adductors 16x100kg 16x100kg 16x100kg 16x100kg 16x100kg Leg curls 12x56kg 12x64kg 12x70kg 12x77kg Calf raises 12x70kg 12x79kg 12x88kg 12x97kg 12x106kg 12x115kg Ab raises 20xbw 20xbw 20xbw 20xbw 20xbw Russian twists 20xbw + 10kg 20xbw + 10kg 20xbw + 10kg 20xbw + 10kg 20xbw + 10kg 20xbw + 10kg 3x dragon raises (bw) Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 5 Back / shoulder day Conventional deadlifts 6x60kg 6x80kg 6x100kg 4x110kg 8x100kg BB ohp 6x40kg 5x40kg 5x40kg 8x35kg dB ohp 6x22kg e 7x22kg e 5x22kg e 8x20kg e Iso row 12x2 plates e 12x2 plates e 10x2.5 plates e 10x2.5 plates e 12x2 plates e 12x2 plates e Lat pulldowns 8x70kg c 9x56kg w 9x63kg c 9x56kg w 9x63kg c 8x56kg w 7x63kg, 8x49kg, 12x35kg c 5x63kg, 8x49kg, 12x35kg w Seated cable row (wide grip) 12x56kg 8x56kg 8x56kg 8x56kg 12x49kg Seated cable row (close grip) 8x56kg 10x56kg 9x56kg 10x56kg 7x63kg Facepulls 10x45kg 10x45kg 12x40kg 12x40kg 12x40kg Rear delt fly 12x60kg 12x65kg 11x65kg 11x65kg Lat raises 12x35kg 12x35kg 10x40kg 12x35kg T bar rows 7x60kg 8x55kg 8x50kg 8x50kg Pullups 6xbw w 6xbw c 6xbw w 6xbw c 6xbw w 6xbw c Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 7 Chest/arm day Flat bench 12x40kg 8x50kg 5x60kg 5x60kg 5x60kg 8x50kg dB bench 8x24kg e 8x26kg e 8x26kg e 4x28kg e 6x26kg e 8x24kg e Machine curls 12x35kg 10x40kg 7x45kg 10x40kg 10x40kg Decline bench 12x40kg 8x50kg 5x50kg 4x50kg 7x50kg 8x50kg Wide grip curls 10x25kg 12x25kg 12x25kg 12x25kg 10x25kg Close grip curls 12x25kg 12x25kg 10x25kg 10x25kg 10x25kg Machine flies 12x60kg 12x60kg 9x65kg 6x70kg 6x65kg 9x60kg Tricep pulldowns (rope) 10x50kg 10x55kg 6x60kg 8x55kg 9x55kg Tricep pushdowns ( bar) 6x60kg 10x55kg 12x55kg 7x65kg 7x70kg 8x65kg Skull crusher's 12x35kg 10x25kg 8x25kg 12x25kg 8x25kg 6x25kg Incline hammer curls 8x14kg e 10x14kg e 7x14kg e 12x12kg e Seated curls 12x10kg e 12x10kg e 12x10kg e 12x10kg e 8x12kg e 8x12kg e Seated dips 12x61kg 12x70kg 12x79kg 11x88kg 9x97kg 6x105kg, 6x70kg, 6x56kg Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 8 Leg day Sumo deadlifts 6x60kg 6x80kg 6x100kg 1x110kg 1x120kg 6x100kg Sqauts 8x60kg 6x80kg 6x80kg 8x70kg 8x70kg 8x60kg Leg extensions 12x70kg 12x77kg 12x84kg 12x91kg 10x98kg 10x105kg, 6x70kg, 6x49kg, 8x21kg Calf raises 12x70kg 12x79kg 12x88kg 12x97kg 12x105kg Leg curls 12x35kg 12x40kg 12x45kg 12x50kg 8x55kg, 6x45kg, 8x35kg, 12x25jg Hack sqauts 12x60kg 12x100kg 12x100kg 12x120kg 8x140kg 8x140kg Hip thrusts 12x100kg 8x140kg 8x140kg 8x140kg Bench (because Danny is retarded) 12x40kg 8x50kg 4x60kg Calf raises 8x40kg + bw 9x40kg+bw 8x40kg+bw 9x40kg+bw 10x40kg+bw Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 9 Back/shoulder day Deadlift 8x60kg 8x80kg 6x100kg 4x110kg 8x100kg 6x100kg Ohp 6x40kg 7x40kg 6x40kg 6x40kg dB ohp 6x22kg 5x22kg 10x20kg 9x20kg Lat pulldown 8x70kg c 10x56kg w 5x70kg c 9x56kg w 8x63kg c 8x56kg w 8x63kg, 6x49kg, 12x 35kg 12x28kg c 7x63kg, 8x49kg, 12x 35kg 12x28kg w Rows (close grip) 12x56kg 10x63kg 10x63kg 8x63kg Rows (wide grip) 10x56kg 8x56kg 8x56kg 8x56kg 12x49kg Facepulls 12x540kg 12x45kg 10x50kg 12x45kg 12x40kg 12x45kg, 35kg, 25kg Iso rows 12x2 plates e 12x2.5 plates e 12x3 plates e 12x2.5 plates e 12x2.5 plates e 12x2 plates e Rear delt fly's 12x60kg 12x65kg 10x70kg 12x65kg Lat raises 12x35kg 12x40kg 10x45kg 12x40kg 10x40kg Shrugs 12x30kg e 12x30kg e 12x30kg e 12x30kg e 12x30kg e T bar rows 8x2 plates 10x1.5 plates 10x1.5 plates 12x1 plate 6x6xbw pullups L sit raises 20xbw 20xbw 20xbw 20xbw 20xbw Russian twists 20xbw +10kg 20xbw +10kg 20xbw +10kg 20xbw +10kg 20xbw +10kg 6xbw dragon flags Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 10 Bw morning : 66.5kg Flat bench 12x60kg 8x50kg 6x60kg 5x60kg 6x60kg 8x50kg paused + lifted legs dB bench 8x24kg e 8x26kg e 8x26kg e 7x26kg e 6x26kg e 8x24kg e Machine curls 12x40kg 8x45kg 9x45kg 8x45kg 6x50kg Incline bench 10x40kg 7x50kg 6x50kg 4x50kg 7x45kg 10x40kg BB curls 11x25kg 10x25kg 9x25kg 9x25kg 10x25 kg Close grip BB curls 10x25kg 10x25kg 9x25kg 10x25kg 10x25kg Tricep pulldowns (rope) 12x50kg 11x55kg 6x60kg 11x55kg 12x55kg Tricep pulldown (bar) 12x60kg 8x65kg 6x70kg 10x65kg 10x65kg, 12x50kg, 8x30kg Pec fly's 12x60kg 10x65kg 7x70kg 10x65kg 11x60kg Skull crusher's 12x20kg 12x25kg 8x25kg 7x25kg 7x25kg 12x20kg Incline hammer curls 8x14kg e 10x14kg e 8x14kg e 12x12kg e Seated curls 8x12kg e 8x12kg e 6x12kg e 12x10kg e 11x10kg e Tricep pushdowns 12x70kg 12x79kg 9x88kg 8x106kg Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 12 Back/shoulder day Conventional deadlifts 6x60kg 6x80kg 8x100kg 1x120kg 8x100kg 9x100kg BB ohp 6x40kg 6x40kg 4x45kg 6x40kg BB ohp 6x22kg e 6x22kg e 10x20kg e 10x20kg e Iso rows 12x2 plates e 12x2.5 plates e 10x3 plates e 12x2.5 plates e 12x2.5 plates e Close grip lat pulldowns 8x70kg 7x70kg 6x70kg 9x63kg 8x63kg, 6x49kg, 6x42kg, 12x28kg Wide grip lat pulldowns 9x56kg 10x56kg 6x63kg 7x56kg 7x63kg, 12x42kg, 12x35kg Cable Rows (close grip) 12x56kg 8x63kg 7x63kg 8x63kg Cable rows (wide grip) 10x56kg 9x56kg 10x56kg 8x56kg Kneeling facepulls 12x45kg 11x50kg 10x50kg 10x50kg 12x45kg 12x45kg, 13x35kg, 12x30kg Rear delt fly's 12x60kg 12x65kg 11x70kg 8x75kg Lat raises 12x30kg 12x35kg 12x40kg 8x45kg 9x40kg Barbell shrugs 12x60kg 6x100kg 8x80kg 11x80kg 8x6xbw pullups T bar rows 12x1.5 plates 12x2 plates 8x2.5 plates 12x2 plates 10x2 plates Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 13 Chest/arm day Bw: 67kg Flat bench 12x40kg 8x50kg 6x60kg 6x60kg 5x60kg 8x50kg Incline bench 10x40kg 6x50kg 6x50kg 5x50kg 7x45kg 9x45kg Machine Arm curl 12x35kg 12x40kg 12x45kg 9x45kg 12x40kg 8x45kg dB press 8x24kg e 8x26kg e 7x26kg e 6x26kg e 6x26kg e 8x24kg Machine cable curls 12x40kg 10x45kg 7x50kg 9x45kg 12x40kg 12x40kg, 12x30kg, 7x20kg Tricep pushdowns (bar) 12x60kg 12x65kg 9x70kg 12x65kg 12x60kg Tricep pushdown (rope) 12x50kg 12x55kg 7x60kg 12x55kg Pec fly (machine) 12x60kg 11x65kg 7x70kg 8x65kg 8x60kg Wide grip cable curls 12x40kg 12x45kg 9x40kg 10x35kg 9x35kg Tricep pushdown 12x70kg 12x79kg 8x88kg 8x97kg Seated incline hammer curls 7x14kg e 7x14kg e 6x14kg e 8x12kg e Seated curls 10x12kg e 8x12kg e 7x12kg e 7x12kg e Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 14 Leg day Bw morning:68kg Sumo deadlift 6x60kg 6x80kg 8x100kg 1x120kg 8x100kg 8x100kg Sqauts 8x60kg 6x70kg 6x80kg 6x80kg 5x80kg 8x70kg Hack sqauts 12x60kg 12x100kg 8x120kg 8x120kg 12x100kg 12x100kg Leg extensions 12x70kg 12x77kg 12x84kg 11x91kg 11x98kg 10x105kg, 6x 70kg, 6x 56kg, 6x28kg Calf raises 12xbw+56kg 12xbw+61kg 12xbw+70kg 12xbw+79kg 12xbw+88kg, 7xbw+70kg, 8xbw+49kg Leg curls 12x35kg 12x40kg 12x45kg 11x50kg 6x60kg, 6x40kg, 8x35kg, 7x30kg Abductors 16x100kg 16x100kg 16x100kg 16x100kg 16x100kg Adductors 16x100kg 16x100kg 16x100kg 16x100kg 16x100kg Leg curls 12x49kg 12x56kg 12x63kg 12x70kg L sit Leg raises 20xbw 20xbw 20xbw 20xbw 20xbw Russian twists 20xbw+10kg 20xbw+10kg 20xbw+10kg 20xbw+10kg 20xbw+10kg 20xbw+10kg Dragon flags 5xbw Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 16 Shoulder/back day Deadlifts 6x60kg 8x100kg 1x120kg 8x100kg 8x100kg 10x100kg Barbell ohp 12x20kg 6x40kg 5x45kg 6x40kg 6x40kg Lat pullovers 12x60kg 11x100kg 12x100kg 8x120kg 12x100kg Bodybuilder rows 12x60kg 10x60kg 11x60kg 10x60kg 11x6pkg Facepulls 12x40kg 12x45kg 11x50kg 11x55kg 11x60kg Lat pulldowns (wide) 10x56kg 8x56kg 6x56kg 6x63kg 8x56kg, 6x49kg, 6x42kg dB ohp 8x20kg e 8x20kg e 8x20kg e 8x20kg e 8x20kg e Superset with sir Charles raises 8x6kg e 8x6kg e 7x6kg e 7x6kg e Going to finish off my back tmrw (Yestrtdayd log) Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 16 Leg/shoulder + back day Split squats 12x40kg 12x50kg 12x60kg Sumo deadlifts 8x60kg 12x100kg 10x110kg 10x110kg 6x115kg 8x100kg Squats 8x60kg atg 8x80kg 6x90kg 2x100kg 6x80kg 6x60kg atg Calf raises 12x61kg 12x70kg 12x79kg 12x88kg 12x88kg, 7x70kg, 6x54kg, 9x32kg Leg curls 12x40kg 12x50kg 12x50kg 8x55kg 6x6kg, 6x40kg, 8x30kg Leg extensions 12x70kg 12x79kg 12x88kg 12x91kg 12x98kg 10x105kg, 12x 88kg, 8x70kg, 6x49kg Adductors/abductors 5x16x100kg each Leg curls 13x50kg 12x55kg 13x60kg 12x55kg Hack sqauts 12x100kg 12x100kg 12x100kg Calf raises 10xbw + 60kg 10xbw + 60kg 10xbw+60kg 10xbw+60kg L sit Leg raises 20xbw 20xbw 20xbw 20xbw 20xbw Russian twists 20xbw+10kg 20xbw+10kg 20xbw+10kg 20xbw+10kg 20xbw+10kg 20xbw+10kg Dragon flags 5xbw Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted January 17 Chest/arm day Bw morning: 67kg Flat bench 8x40kg 8x50kg, paused no leg drive 6x60kg 6x60kg 5x60kg 8x50kg, paused no leg drive Seated chest press 12x42kg 12x49kg 8x56kg 6x63kg dB bench press 8x24kg e 8x26kg e 7x26kg e 5x28kg e Machine curls 12x40kg 12x40kg 7x45kg 7x45kg 6x50kg Tricep extensions 8x40kg 12x40kg 7x45kg 10x40kg 7x45kg Decline bench 8x50kg 7x50kg 4x60kg 8x50kg 7x50kg Cable curls (wide grip) 12x40kg 10x45kg 6x50kg 10x45kg 11x45kg 2x60kg, 4x50kg, 3x40kg, 6x30kg Tricep pushdowns (bar) 12x50kg 12x55kg 10x60kg 10x65kg 8x70kg 6x60kg, 8x50kg, 9x40kg Tricep pushdowns (rope) 12x40kg 10x45kg 7x50kg 12x40kg 4x40kg Curls (close grip) 12x40kg 8x45kg 6x45kg 8x40kg 8x35kg Seated curls 8x12kg e 6x12kg e 8x12kg e 5x12kg e 8x10kg e Incline seated hammer curl 8x10kg e 7x10kg e 7x10kg e 8x10kg e 6x10kg e Pec fly 12x10kg e 9x14kg e 7x14kg e 7x12kg e 8x12kg e Seated dip 12x79kg 8x88kg 6x97kg 7x88kg 8x79kg Share this post Link to post Share on other sites
