stalindalifta Posted January 18, 2022 Author Report Share Posted January 18, 2022 Leg day Sumo deadlift 6x60kg 6x80kg 12x100kg 10x110kg 7x120kg 8x110kg Sqauts 8x60kg atg 8x80kg 5x90kg 1x100kg 6x80kg 6x60kg atg Hack sqaut 12x60kg 12x80kg 12x100kg 8x120kg 12x100kg 12x100kg Calf raises 12x51kg 12x61kg 12x70kg 12x79kg 12x88kg 12x97, 9x70kg, 6x61kg, 4x56kg Leg extensions 12x63kg 12x70kg 12x77kg 12x84kg 12x91kg 11x105kg, 6x70kg, 8x49kg, 9x35kg Leg curls 13x40kg 12x45kg 12x50kg 12x55kg 7x60kg 8x50kg, 7x40kg, 8x30kg, 12x20kg Leg curls 12x50kg 12x55kg 12x60kg 7x65kg Adductors 16x100kg 16x100kg 16x100kg 16x100kg 16x100kg Abductors 16x100kg 16x100kg 16x100kg 16x100kg 16x100kg Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted January 19, 2022 Author Report Share Posted January 19, 2022 Back/shoulder day Conventional deadlifts 8x60kg 10x100kg 8x110kg 5x120kg 7x110kg 10x100kg BB ohp 12x20kg 7x40kg 6x40kg 5x40kg 8x30kg dB ohp 9x20kg 7x22kg 6x22kg 8x20kg 9x20kg Barbell rows 12x40kg 12x50kg 11x60kg 6x70kg 8x60kg 8x60kg Wide grip lat pulldowns 10x56kg 6x63kg 8x56kg 8x56kg 6x63kg, 6x49kg, 8x42kg,12x35kg Lat pullovers 12x60kg 12x80kg 10x100kg 12x80kg 12x80kg Cable rows (close grip) 10x56kg 7x63kg 8x63kg 7x63kg 9x56kg Cable rows (wide grip) 12x49kg 9x56kg 8x56kg 8x56kg 12x49kg Facepulls 12x40kg 12x50kg 12x55kg 10x60kg 12x55kg Rear delt fly's 12x60kg 12x65kg 11x60kg 12x60kg Lat raises 12x30kg 12x35kg 12x40kg 6x45kg 12x40kg, 9x30kg, 12x25kg, 12x20kg superset with plate shrugs 12x 20kg e 12x20kg e 12x20kg e 12x20kg e 12x20kg e Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted January 22, 2022 Author Report Share Posted January 22, 2022 Yesterday's log Training at new gym since on holiday dB bench 12 x20kg e 8x26kg e 8x28kg e 6x30kg e 6x30kg e 8x28kg e Flat bench 10x40kg no leg drive 8x50kg no leg drive 6x60kg 5x60kg 6x60kg 7x50kg Preacher curls 8x30kg 8x30kg 8x30kg 7x30kg 6x30kg 6x30kg Incline bench 10x40kg 7x50kg 3x55kg 8x50kg 5x50kg 8x45kg Cable curls 12x42kg 8x50kg 7x50kg 6x50kg 12x42kg 5x56kg, 8x49kg, 7x35kg, 8x28kg Tricep pushdowns (bar) 8x75kg 10x70kg 8x70kg 8x70kg 8x62.5 10x62.5, 12x50kg, 12x41kg, 12x30kg Cable curls (wide) 10x42kg 6x49kg 8x42kg 7x42kg 12x35kg Tricep pushdowns (rope) 12x42kg 12x49kg 5x56kg 10x49kg 12x42kg Machine pec fly 12x57.5kg 7x65kg 8x65kg 7x57.5kg 9x50kg Incline Hammer curls 10x12kg e 6x15kg e 6x13kg e 6x12kg e 10x10kg e Seated curls 10x10kg e 8x10kg e 8x10kg e 8x10kg e 7x10kg e Skull crushers 8x25kg 8x25kg 7x25kg 7x25kg 7x25kg Dips 10xbw 8xbw 7xbw 7xbw 7xbw 6xbw Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted January 24, 2022 Author Report Share Posted January 24, 2022 Hit back/shoulder yesterday Flat bench 8x50kg 6x60kg 1x65kg 2x70kg 6x60kg 6x60kg dB bench 6x28kg e 8x26kg e 8x26kg e 7x26kg e 8x26kg e 8x26kg e Preacher curls 6x30kg 10x25kg 8x25kg 8x25kg 7x25kg 9x25kg Decline bench 8x50kg 4x60kg 6x60kg 6x60kg 3x60kg 8x50kg Tricep pulldown (bar) 12x42kg 12x49kg 12x56kg 10x63kg 10x70kg, 6x63kg, 6x49kg, 10x42kg Cable curl (bar) 12x42kg 8x49kg 7x49kg 7x49kg 12x42kg 10x42kg, 10x32kg, 10x25kg, 10x18kg Tricep pulldown (rope) 12x35kg 12x42kg 10x49kg 8x56kg 6x56kg, 8x42kg, 7x35kg, 8x28kg, 8x25kg Cable curls (close grip) 12x35kg 11x42kg 8x49kg 10x42kg 8x42kg Pec fly machine 12x50kg 10x50kg 12x56kg 7x65kg 9x56kg 8x56kg dB curls 10x12kg e 7x12kg e 7x12kg e 7x12kg e Will finish arms tmrw Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted January 26, 2022 Author Report Share Posted January 26, 2022 Back/shoulder day Bw: 68kg Deadlifts 8x60kg 6x100kg 1x120kg 6x110kg 10x100kg 8x100kg Standing Barbell ohp 8x20kg 6x40kg 6x40kg 6x40kg 6x40kg Barbell rows 10x40kg 10x50kg 8x60kg 8x60kg 8x60kg 7x60kg Lat pullovers 12x60kg 12x80kg 8x100kg 12x80kg 12x80kg Iso pulldowns 12x30kg per lat 12x40kg per lat 6x50kg per lat 11x40kg per lat 12x40kg per lat dB ohp 10x20kg e 6x22kg e 8x22kg e 5x22kg e 8x20kg e Low machine rows (close grip) 12x49kg 10x56kg 6x63kg 8x56kg e 10x49kg e Facepulls 12x40kg 12x50kg 12x55kg 11x60kg 10x60kg 8x60kg, 10x50kg, 10x40kg, 7x30kg Wide grip low rows 10x42kg 10x49kg 8x56kg 10x49kg Lat raises 12x30 12x35kg 8x40kg 11x35kg 10x35kg sir Charles raises 5x10x8kg e Pullups 4x7xbw Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted May 4, 2022 Author Report Share Posted May 4, 2022 coming back to posting, leg day recovering from knee injury 6x front hack sqauts 12x60kg 12x60kg 12x60kg 6x80kg 12x60kg 8xback sqauts 3x60 paused atg 3x70 paused atg 3x80 paused atg 3x90atg 1x100 atg 12x60kg 12x60kg 10x60kg calf raises 8x2pl8 12x1.5pl8 12x1.5pl8 12x1.5pl8 12x1.5pl8 Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted May 6, 2022 Author Report Share Posted May 6, 2022 chest/delt day flat bench 10x60kg 3x70kg 3x75kg 8x60kg 8x60kg incline bench 10x60kg 6x60kg 3x60kg 10x15kg 10x15kg db oh press 8x20kg e 8x20kg e 7x20kg e 5x20kg e 7x20kg e db raise partials + full reps to failure 14x20kg partial + 8x 8kg full 13x20kg partial + 6x 8kg full 11x20kg partial + 4x 8kg full 12x20kg partial + 7x 8kg full 11x20kg partial + 6x 8kg full 10x20kg partial + 5x 8kg full 11x20kg partial + 7x 8kg full 12x20kg partial + 6x 8kg full chest press machine 14x40kg 16x40kg 16x40kg 18x40kg 12x40kg 11x40kg 12x40kg 13x40kg db lat raises 10x8kg e 8x8kg e 10x8kg e 12x8kg e 9x8kg e 7x8kg e 8x8kg e 7x8kg e db machine lat raises 10x25kg 10x25kg 10x25kg 11x25kg 12x25kg chest flies 12x60kg 10x60kh 8x60kg 12x55kg 10x55kg Quote Link to comment Share on other sites More sharing options...
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