maccaz
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W8d1 bw 111.0 so on track to be about 114.5 in 9 weeks if I just bulk gently lol deadlift 70 x 5 120 x 5 170 x 1 192.5 4x4 squat 65x 5 105 x 5 125 x 1 155 3x5 bulgarian split squats 4x10 each side rdl 120 3x10 ab wheel 3x10
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W7d4 bench (curve bar) 60 x 5 80 x 5 92.5 x 3 105 5x3 wide pull down 5x12 ohp 60 3x12 side raise 12.5 5x10
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W7d3 squat 70 x 5 120 x 5 145 x 1 165 x 1 180 5x5 (wraps) easy deficit dead 70 x 5 120 x 5 150 4x5 band squats clamshells ham curls
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W7d2 felt a bit crap today, tired and rundown. Bench (curve bar) 60 x 5 80 x 5 90 x 3 102.5 6x5 hard after first few sets 😖 Machine row 5x12 db bench 35 3x10 lots of biceps and triceps
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W7d1 deadlift 60 x 5 100 x 5 140 x 3 180 x 1 200 x 1 220 x 2 180 4x5 squat 65 x 5 105 x 5 125 x 1 150 3x5 split squat 4x10 Rdl 100 4x10 band wall sits 5xfail
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pls air the laundry. people dont need to get away with that shit.
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W6d4 bent bar bench (keeping these in as only bench for another few week) 60 x 5 80 x 5 90 x 5 102.5 4x4 wide grip pulldown 70kg 5x12 ohp 60 3x10 db side raise 12.5 3x10
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+1 recommend jordan, clients results speak for themself.
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w6d3 last night, big session, feeling it now. squat 75 x 5 125 x 5 155 x 1 add wraps 175 6x5 (vid below) the weight itself is very very easy. trying to have a nice controlled descent and staying very tight, its a bit shaky atm but its getting better. will pay off big time. pause squat 125 3x3 deficit deadift 60 x 5 100 x 5 145 3x5 ham curls 3x12 band squats ss with clamshells x lots
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W6d2 Bw 110.0 feeling a bit wrecked after going on a huge hike yesterday through bush, about 3 hours of rough bush and really steep, was fun but tiring. Bent bar bench 60 x 8 80 x 5 95 5x6 machine row with rope grip 60lb 5x12 db incline bench 30 x 10 35 x 10 pb 30 x 10 machine chest press 90kg (stack) x 12 gym record is 54 reps. My chest was fried, could have maybe got 20 if fresh. 54 is nuts. Lots of biceps and triceps. Trying heaps of different grips to hit them differently, ends up a massive pump. Squat tomorrow
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W6d1 deadlift 70 x 5 120 x 5 170 x 1 210 x 2 170 5x5 squat 65 x 5 105 x 5 145 3x6 bulgarian split squats 4x10 rdl 100 3x8 Ab rollout 3x10 banded wall sits 5xfail
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W5d4 bench 60 x8 80 x 5 100 5x4 ohp 60 x 12, 8, 8, 7, 7 wide grip pulldown 3/4 stack 5x12 lots of biceps and triceps
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w5d3 first session in wraps again squat 65 x 5 105 x 5 125 x 3 155 x 1 170 6x5 (wraps) felt easy, just trying to be slow and controlled on descent and stay really tight. thats the hardest part. the way up is very easy and fast. deficit deadlift 70 x 3 120 x 3 150 3x3 pause squat 120 3x3 ham curls 3x10
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thats nuts
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W5d2 today bench 60 x 5 80 x 5 90 6x6 machine row 5x12 db bench incline 20 x 10 30 3x10 biceps triceps side raise 12.5 3x10