Papamoa power house

[maccaz]

Strong bench mate 

[blahman]

Thanks maccas deads at 240kg squat still to small with knee issue but getting Mir next week 

 

leg day in one hr. 

[blahman]

Chest day

dbbell bench 

35kgx10

45x10

45x8

45x6

37.5x8

 

shoulder press machine kg per side

50x10

60x10

70x10

 

Bw dips at 100kg10x5

 

tricep cable push down

66x10x4

 

over tricep cable press

66x10x4

 

[blahman]

Back day

trap bar dead lift

100x8

140x5x3

160x5

180x3

 

assisted chinups

10x4

 

close grip Lat pulldown

66x10x3

72x10

 

flat bar standing Lat pull down

50x10x4

70x9

 

trap raises

80x10x3

130x8

 

barbell row

40x10

60x10x3

 

bicp curl machine pds

30x10

50x10x2

70x10

 

massive arm pump today. Don't need a lot of arm work at the moment another parts are lagging.

[blahman]

Benchpress

60x10

100x10

110x10

120x8

130x3

150x1

 

dbell press

40x10x4

 

bwdips super slow

5x4sets at102kg

 

hammer machine shoulder press

50kg per side x10

60x10x2

 

tricep pushdown

54x10x4

 

overhead tricep press

66x10x3

 

[blahman]

Deadlift

100x10

140x5

180x3

200x2

220x1

 

closr grip lat pull down

74x10x3

54x10x2 nice and slow

 

overhead Lat pushdown

54x10x3

 

rear felt row

54x10x3

 

hammer curls 

17x10x2

 

bicep single arm machine curl

50pdsx10

60x10

70x8

90x5

 Got a sore upper back right side on Lat pull down concrete pills for the next week. Diet on point. Legs midweek to come and moving some weight nicely now.

[blahman]

Legs didn't happen physio says next week will be ok.

 

chest day

bench 100x5

110x3

120x3

130x3

140x2

150x2

 

dbl flat press

50kg x8

x5

42 x10

 

incline hammer press

30x10per side

35x10

40x10

 

hammer press shoulder 50kg per side x 10x3

 

tricep pushdoen

54x10x3

 

overhead tricep xtn

54x10x3