Pump master flex

[iFarted]

Yesterdays workout.

 

5x5

Couldn't get out of bitch mode yesterday, my mind was on other things, I just found it really hard to focus. First two sets of squats only got one rep,  then got 5 reps last 3 sets. OHP as well went 4/5/5/3/5, so all over the place.

Squat: 67.5kg. 

OHP: 50kg

Deadlift: 100kg

 

Full body workout:

Machine Leg Press: 4 sets, 15-10 reps.

Hammer Strength Chest Press: 3 sets , 15-8 reps: 20, 30, 40kgs.

Cable Flyes: 3 sets, 10-12 reps

Chest Flyes: 3 sets, 10-12 reps

T Bar Rows: 4 sets, 10 reps, 20, 30, 40, 50 (triple drop set)

Seated Rows: 3 sets, 10-12 reps

Lat pulldowns: 3 sets, 10-12 reps

Face Pulls: 4 sets, 10-12 reps  ss Dumbbell Side Raises: 4 sets, 12 reps: 12 kgs

Preacher Curls: 3 sets, 15-10 reps ss Rope Curls: 3 sets, 10-12 reps

Skullcrushers: 4 sets, 10-12 reps

Unilateral Pressdowns: 4 sets, 10-12 reps

Donkey Calve Raises: 5 sets, 15 reps

Seated Calve Raises: 5 sets, 15 reps

 

20 mins incline treadmill

 

Diet:

2831: 141 protein, 391 carbs, 79 fats

Just gonna go 2700 cals Tues-Sat then 2500 Sun-Mon.