Knock out some more reps

[knock knock]

Goal: 40kg dumbell bench for 6 reps, 160kg dead lift for 6 reps.

Current: 35kg db x 4. 140kg dead x 4.

Age 34

Weight 95kgs

Bodyfat estimate 20-23%

[knock knock]

Dumbell bench

15kg x 10 reps

20 x 12

25 x 10

30 x 8

35 x 4

20 x 10

Flys 10kgs x 10

Arnold press

12.5kg x 12

15 x 10

17.5 x 10

20 x 7

Cable tricep extension

18(lb?) x 10

21 x 10

23 x 10

26 x 8

31 x 4

33 x 4

[knock knock]

Back/Biceps 12/10/11

Assisted pull ups

10

10

7

Dead lifts

60kgs x 10

80 x 10

100 x 10

120 x 8

Bent over row

20 x 10

30 x 10

35 x 10

40 x 15

BB Curl 21's

15kgs

20kgs

Seated DB curls

12.5kgs x 10

12.5kgs x 10

Lat pull down

55 x 10

75 x 10

[Muscle Elf]

- :grin: -

Muscle Elf Hurrah!

[knock knock]

Legs 13/10/11

Squats

60kgs x 10

60 x 10

80 x 10

100 x 10

110 x 5

80 x 10

60 x 10

Leg Extension

75 x 10

85 x 10

Leg Curls

90 x 10

100 x 10

Calves Machine

100lb x 10

150 x 10

200 x 10

[knock knock]

Dumbell bench

15kg x 12 reps

20 x 12

25 x 10

30 x 10

35 x 4 + 2 spotted

20 x 10

Flys 10kgs x 12

Arnold press

12.5kg x 10

15 x 10

17.5 x 10

20 x 5

lateral side and front raises, alternating

8kg x 20

9 x 20

Cable tricep extension

21 x 10

23 x 10

26 x 10

28 x 4

31 x 4

Overhead Tricep Cable Extension

18 x 10

21 x 10

[knock knock]

Dead lifts

60kgs x 10

80 x 10

100 x 10

120 x 10

140 x 4

160 x 2

100 x 6

Assisted pull ups

10

10

7

One Arm Row

12.5 x 10

15 x 10

20 x 10

Bent over row

32.5 x 10

35 x 10

37.5 x 10

40 x 10

Lat pull down

75 x 6

75 x 6

[knock knock]

Gym boxing class.

[knock knock]

Squats

60kgs x 10

80 x 10

100 x 10

120 x 6

80 x 10

Standing Calves Raise - smith machine

60Kg x 20

80 x 20

100 x 20

80 x 20

Leg Extension

85 x 10

105 x 10

Leg Curls

100 x 10

110 x 10

[knock knock]

Gym boxing class

[knock knock]

Dumbell bench

22 x 12

26 x 10

32 x 8

36 x 6

20 x 10

Flys 10kgs x 12

Arnold press

12kg x 12

14 x 10

16 x 8

lateral side and front raises, alternating

6kg x 20

7 x 20

8 x 16

9 x 12

Overhead Tricep Extentions

18kg x 10

22 x 10

Lying Bumbell Tricep Extensions

10kg x 10

Cable tricep extension

21 x 10

23 x 10

26 x 10

31 x 10

36 x 10

Cable curls

23 x 10

23 x 10

23 x 10

Chest Fly Machine

75 x 10

95 x 6

[weights_fan]

Go hard knock knock! Yeehaa!! Good stuff! More more!

[knock knock]

Legs at a new gym trial. No squat rack or olympic bar so did what I could.

Leg press machine

Weight ?

Reps 50,25,20

Dumbell Lunges

12.5 x10

15 x 10

Dumbell Squats

30 x 10

35 x 10

:?

[knock knock]

Dumbell bench

22 x 12

26 x 10

32 x 10

36 x 4

Cable Flys

12.5 x 10

15 x 10

lateral side and front raises, alternating

7kg x 24

8 x 20

9 x 20

10 x 20

Cable tricep extension

26 x 10

28 x 10

31 x 10

33 x 5

36 x 5

Cable Overhead Tricep Extensions

21 x 10

23 x 10

26 x 5

Dead lifts

60kg x 10

80 x 10

100 x 10

120 x 6

120 x 4

[Shutupandsquat]

Why are you involving so many muscle groups into one workout if you're wanting to get stronger?

[knock knock]

Catch up, been on holiday. Just chucked some deads in at the end because I missed them last week.

[knock knock]

Bis Calves & abs

21's 1 set 20kg

Seated curls (incline)

12kg x 10

14 x 10

16 x 10

Seated calf raises.

30kg x 10

50 x 10

60 x 10

Standing calf raise - smith machine - Weight on bar

40kg x 20

70 x 20

100 x 20

130 x 16

Concentration Curls

10kg x 10 each arm

12 x 10

Hammer Curls

14kg x 10

16 x 10

16 x 10

Plank 2 minutes

Swiss ball sit ups

2 x 20

2km row

[knock knock]

Weight 97.5kg

[knock knock]

Legs

Squats

40kgs x 6

60 x 10

80 x 10

100 x 10

120 x 7

100 x 8

Leg Press

2 plates per side x 10

3 x 10

4 x 10

5 x 10

Leg Curls

60 x 10

67 x 6

5K on Cross Trainer 25minutes.

[knock knock]

Cuircuit training gym class 45 minutes.

[knock knock]

Back

Assisted pull ups

10

10

5

Dead lifts

60kgs x 10

80 x 10

100 x 10

120 x 10

140 x 6

160 x 2

Lat pull down

x10

10

10

6

Seated Row

50kg x 10

60 x 10

[knock knock]

Barbell Bench

60kg x 12

70 x 10

80 x 6

90 x 2

100 x 1

100 x 1

90 x 2

80 x 4

70 x 6

60 x 9

[knock knock]

Circuit training

[knock knock]

Barbell Bench

60kg x 12

70 x 10

80 x 10

90 x 3

100 x 1

100 x 1

70 x 10

60 x 11

Curls

Shoulder side and front raises

5kg x 20

10kg x 20

[knock knock]

Circuit training