stalindalifta Posted November 25, 2021 Report Share Posted November 25, 2021 First post, been lifting and eating properly for about 6 months now, chronically overtrain. Currently lean bulking, counting macros Low bw, fairly shredded 63kg/11% bf Focusing BB but sometimes powerlift, 1:20 rest time for non compounds, 2-2:30 for compounds Leg day today 6x sqauts to failure/near failure 8x60kg 8x60kg 6x65kg 5x65kg 6x70kg 3x70kg 6x Sumo deadlifts to failure on top sets 12x90kg 6x100kg 3x110kg 6x105kg 8x90kg 6x90kg 6xleg extensions (drospet last set) 12x63kg 12x70kg 10x77kg 9x84kg 7x91kg 8x98kg + drops (didn't record) 5xStanding calf raises (dropset) 12x63kg 12x70kg 12x77kg 10x84kg 8x91kg + drops 5xcalf leg press/leg press (calf leg press with safety on then leg press immediately after) 10x120kg 8x120kg 8x120kg 6x180kg 6x180kg 6xleg curls to failure top sets + dropset 12x 56kg 12x 63kg 12x70kg 11x77kg 11x83kg 7x90kg + 3 drops 5x sitting calf raises 8x20kg + bw 14x20kg + bw 12x20kg + bw 12x20kg + bw 12x20kg + bw 3xabduction 12x 85kg 11x90kg 7x95kg 3xinduction 12x95kg 12x90kg 12x90kg 4x glutedrive ( hip thrusts ) 12x100kg 12x110kg 12x110kg 12x110kg Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted November 27, 2021 Author Report Share Posted November 27, 2021 Bw morning : 63.4kg Shoulder/back day 6x deadlift 12x60kg 10x90kg 6x100kg 1x105kg 1x110kg 10x90kg 6x seated Db shoulder press ( to failure ) 8x20kg each 6x20kg each 5x20kg each 6x18kg each 6x18kg each 6x18kg each 8x lat pulldowns alternating wide/close to failure 6x63kg close 7x56kg wide 6x63kg c 6x56kg w 6x56kg c 8x49kg w 3x70kg, 4x56kg, 6x49kg, 5x35kg c (dropset 1) c 2x63kg, 5x49kg, 3x42kg, 14x 28kg (dropset 2) w 5xRear delt flys (to failure) + dropset 9x60kg 7x65kg 4x70kg 8x65kg 75kgx5, 60kgx5, 45kgx6, 40kgx7 6xmachine weighted rows ( to failure) + dropset 7x56kg 6x56kg 5x56kg 8x49kg 8x49kg 2x63kg, 5x49kg, 7x42kg, 5x35kg 5xmachine lat raises 6x40kg 6x40kg 8x35kg 8x35kg 6x35kg 5x T bar rows ( to failure) 6x 60kg 6x60kg 6x60kg 5x60kg 10x50kgs 5xshrugs dB 14x24kg each 13x24kg each 12x24kg each 12x24kg each 6xpullups (alternating grip, to failure) 6xbw w 8xbw c 5xbw w 5xbw c 5xbw w 5xbw c Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted November 29, 2021 Author Report Share Posted November 29, 2021 Bw morning : 64.02kg Arm/Chest + core day 6xmachine arm curls ( to failure + dropset) 8x40kg 9x40kg 6x45kg 6x45kg 7x40kg 3x50kg, 1x45kg, 7x35kg, 6x 25kg 6xBench press to failure 12x40kg 6x50kg 3x55kg 3x1/2 60kg 1x60kg 3x50kg 5xdB bench to failure 5x24kg each 5x24kg each 6x22kg each 6x22kg each 6x22kg each 8x curls alternating grip ezcurl 6x30kg wide 6x30kg close 6x30kg w 6x30kg c 12x20kg w 7x22.5kg c 6x27.5kg w 6x27.5kg c 6xtricep pulldowns (rope + dropset) 8x20kg 8x20kg 6x25kg 6x25kg 4x30kg 5xChest fly's (machine + dropset) 8x60kg 7x65kg 5x70kg 7x65kg 2x75kg, 5x55kg, 3x45kg, 5x 35kg 6xSeated incline hammer curls 6x12kg each 6x12kg e 6x12kg e 6x12kg e 6x12kg e 5x12kg e 6xtricep extensions + dropset 6x45kg 6x45kg 6x45kg 6x45kg 8x40kg 2x50kg, 4x40kg 7x30kg 6x dips alternating grip 8xbw close 6xbw wide 6xbw c 6xbw w 6xbw c 6xbw w 4x l sits 16xbw + hold to failure 16xbw + hold to failure 16xbw + hold to failure 16xbw + hold to failure 4xweighted situps 12xbw +20kg 12xbw +20kg 12xbw +20kg 12xbw +30kg Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 29, 2021 Report Share Posted November 29, 2021 Hey Stalindalifta, Welcome. How old are you? Do you have any set goals or things you wanted to achieve with your training? I am trying to eat clean at the moment too, but I am struggling. I don't track my eating but also track my training here (I have for a long time lol) Good luck and enjoy. Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted November 30, 2021 Author Report Share Posted November 30, 2021 17, and im training primarily for aesthetics atm, dont really have a specfic goal in mind, nice to see that this old forum is still somewhat active tho :) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 30, 2021 Report Share Posted November 30, 2021 4 hours ago, stalindalifta said: 17, and im training primarily for aesthetics atm, dont really have a specfic goal in mind, nice to see that this old forum is still somewhat active tho :) Nice, that ZZYZ body, smash it. being 17 you should make some good gains. Nah the form is not active. Only me and sometimes Gazza. Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted November 30, 2021 Author Report Share Posted November 30, 2021 2 minutes ago, ohjoshua said: Nice, that ZZYZ body, smash it. being 17 you should make some good gains. Nah the form is not active. Only me and sometimes Gazza. better than nothing mate, and its a fair way to log stuff Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 30, 2021 Report Share Posted November 30, 2021 3 minutes ago, stalindalifta said: better than nothing mate, and its a fair way to log stuff Yeah that is what I use it for, just a training log Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted November 30, 2021 Author Report Share Posted November 30, 2021 Bw morning : 64.7kg Back/shoulder day + a few bicep and chest sets since a mate came 5xpreacher curls 12x20kg 8x25kg 6x30kg 4x30kg 5x30kg 5xt bar rows 6x60kg 6x60kg 6x60kg 6x65kg 6x65kg 6x conventional deadlifts 12x60kg 7x80kg 5x100kg 2x105kg 1x110kg 7x80kg 8xlat pulldowns alternating grip, to failure 7x63kg c 8x56kg 7x63kg 7x56kg 6x63kg 7x56kg 8x63kg, 6x49kg, 5x42kg, 4x35kg c 7x63kg, 3x56kg, 4x42kg, 3x35kg w 5xFlat bench 12x40kg 5x50kg 1x60kg 2x52.5kg 12x40kg 5xrear delt flys 10x60kg 8x65kg 7x70kg 10x60kg 10x60kg 4x70kg, 6x60kg, 6x40kg, 3x35kg 5x lat raises 12x35kg, 8x35kg, 6x35kg, 6x35kg 8x35kg, 12x25kg, 10x 20kg 5xpullups 7xbw w 6xbw c 5xbw w 6xbw c 5xbw w 5xdb overhead press 7x20kg 6x20kg 5x20kg 6x18kg 5x machine rows to failure + dropset 7x56kg 7x56kg 6x56kg 6x56kg 3x63, 4x49, 4x35, 8x28kg Skipped abs because lazy c*nt Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 3, 2021 Author Report Share Posted December 3, 2021 Bw morning : 64.9kg Chest/arms day + core Lifting at home while I wait for vax pass so I can go back to gym, so missing some lifts 8xBarbell curls alternating grip to failure 8x27.5kg w 6x27.5kg c 8x27.5kg w 6x27.5kg c 7x27.5kg w 6x27.5kg c 6x27.5kg w 5x27.5kg c 6xSkull crusher's to near failure (rep before) 3x27.5kg 7x22.5kg 6x22. 5kg 6x22.5kg 7x22.5kg 6x22.5kg 5xstanding upward chest fly's to failure 6x10kg each 8x10kg e 7x10kg e 7x10kg e 10x10kg e 6xoverhead tricep extension 6x22.5kg 6x22.5kg 6x22.5kg 9x22.5kg 8x22.5kg 8x22.5kg 6xvarying dumbell bicep curls till cheat 7x12kg each 7x12kg e 7x12kg e 7x12kg e 7x12kg e 6x12kg e 6xFloor dB bench to failure 6x23kg each 7x23kg e 5x23kg e 4x23kg e 10x20kg e 9x20kg e 6xdb pushups 15xbw 14xbw 13xbw 11xbw 9xbw +5kg 9xbw+5kg 6xhammer curls 7x12kg each 7x12kg e 6x12kg e 6x12kg e 7x12kg 7x12kg 6xring dips alternating width 5xbw c 5xbw w 4xbw c + one cheat 4xbw w + one cheat 5xbw c 3xbw w 5xHanging l sits 11xbw 8xbw 11xbw 11xbw 12xbw 2xl sit static hangs 30sxbw 30sxbw 3xplanks 1x2:00 1x2:00 1x3:00 Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 5, 2021 Author Report Share Posted December 5, 2021 Bw morning : 65kg Machine curls to failure + dropset 8x45kg 7x45kg 6x45kg 5x45kg 7x40kg 4x50kg, 3x40kg, 6x30kg, 9x25kg 6xBench press 12x40kg 10x45kg 5x50kg 3x55kg 2x60kg 5x50kg 5xdb bench press 5x24kg e 4x24kg e 7x24kg e 6x22kg e 5x22kg e 8x curls, varied grip to failure 10x25kg w 8x25kg c 9x25kg w 6x25kg c 7x25kg w 6x25kg c 7x25kg w 6xTricep pulldowns 12x15kg 11x20kg 7x25kg 4x30kg 5x25kg 1x35kg, 4x25kg, 2x20kg, 6x 15kg 5xChest flys 10x60kg 7x65kg 5x70kg 6x65kg 3x75kg, 2x65kg, 1x55kg, 3x45kg, 9x 35kg 6xalternating incline hammer curls to failure, strict 7x12kg e 6x12kg e 6x12kg e 7x10kg e 6x10kg e 1xstanding zottman curls 6x12kg 6xtricep extensions 6x45kg 5x45kg 7x45kg 6x45kg 3x50kg, 2x40kg, 6x30kg 6xdips (alternating grip) 8x bw c 8xbw w 8xbw c 7xbw w 6xbw c 7xbw w Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 8, 2021 Author Report Share Posted December 8, 2021 Yesterday's log Bw morning : 64.9kg Leg day 7xsumo deadlifts 12x80kg 8x85kg 3x100kg 1x105kg 1x110kg 2x100kg 12x60kg 6xsqauts (Smith sqaut) 8x65kg 6x70kg 3x80kg 1x90kg (2 plates) 6x65kg 6x65kg 6xcalf raises 12x61kg 12x70kg 12x79kg 10x88kg 6x97kg 6x104kg 6x104kg, 6x88kg, 6x 70kg, 6x52kg 6xleg extension 12x70kg 12x77kg 10x84kg 9x91kg 7x98kg 105x5, 77x5, 56x3, 35x6 5xseated leg curl 12x63kg 10x77kg 7x84kg 6x91kg 3x98kg, 4x70kg, 6x56kg, 8x 42kg, 9x 35kg 6xleg press + calf press 8x100kg (2 plates) 8x130kg (2 plates + 2 10s) 8x140kg (3 plates) 7x160kg (3 plates + 10s) 6x180kg(4 plates) 1x220kg(5 plates) 6xabductor/adductor 12x90kg ab 10x95kg 6x100kg 12x90kg 12x95kg 12x100kg 6xhip drive 12x100kg 6x140kg 6x160kg 6x180kg 6x200kg 4x220kg Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 8, 2021 Author Report Share Posted December 8, 2021 Back/shoulder day + abs Bw morning: 64.6kg Conventional deadlifts 12x60kg 12x80kg 5x100kg 1x120kg 3x100kg 7x80kg 6x dB ohp 11x20kg e 8x20kg e 6x20kg e 4x20kg e 8x18kg e 8xlat pulldowns alternating grip 7x63kg close 8x56kg wide 6x63kg c 7x56kg w 8x56kg c 8x49kg w 4x70kg, 5x56kg, 6x42kg, 10x28kg 6xmachine rows 7x56kg 6x56kg 6x56kg 4x56kg 8x49kg 4x63, 3x56, 6x49, 6x35kg 5xrear delt fly's 8x60kg 8x65kg 7x70kg 4x75kg 5x75kg, 5x 60kg, 6x50kg, 6x40kg 5xIncline t bar rows 6x60kg (2 plates) 6x60kg 6x60kg 6x60kg 5x65kg 5xlat raises 12x30kg 9x35kg 6x40kg 5x40kg 3x45kg, 5x35kg, 12x30kg 5xshrugs 12x26kg 12x26kg 10x26kg 10x26kg 12x26kg 5xpullups 6xbw c 5xbw w 6xbw c 5xbw w 5xbw c 5xl sits 16xbw 16xbw 16xbw 16xbw 16xbw 3x l sit static holds 48sxbw 60sxbw 58sxbw 5xweighted sit ups 12x bw + 20 12x bw + 20 12x bw + 20 12x bw + 20 12x bw + 20 ohjoshua 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 8, 2021 Report Share Posted December 8, 2021 loads of volume bro, good shit Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 8, 2021 Author Report Share Posted December 8, 2021 13 hours ago, ohjoshua said: loads of volume bro, good shit Thanks man :) Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 9, 2021 Author Report Share Posted December 9, 2021 Feeling fatigued so slightly less volume then usual Leg day Bw : 64.7kg 6xCalf raises 12x61kg 10x70kg 10x79kg 10x88kg 8x91kg 6x115kg, 6x91kg, 6x88kg, 9x70kg 5xsumo deadlifts 9x80kg 6x100kg 1x110kg 1x110kg 9x100kg 6xsqauts 9x60kg 6x70kg 4x80kg 1x80kg 6x65kg 6xleg press + calf raises 6x160kg 6x180kg 6x180kg 6x180kg 7x160kg 7x160kg 6xleg extensions 12x63kg 12x70kg 12x77kg 10x84kg 8x91kg 4x105kg, 4x70kg, 4x 56kg, 6x 35kg 5x leg curls 12x63kg 12x70kg 10x77kg 7x84kg 5x91kg 5xhip thrust 12x100kg (2 plates each side) 8x140kg(3 plates e) 6x180kg(4 plates e) 5x200kg (4 and half plates e) 6x160kg (3.5 p e) 6xab/adductor Ab 12x90kg 12x95kg 12x100 kg Ad 12x100kg 12x100kg 12x100kg Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 10, 2021 Author Report Share Posted December 10, 2021 Chest/arm day Bw morning: 65.1kg 5xFlat bench press 12x40kg 6x50kg 3x55kg 1x60kg 1x65kg failed 5x50kg 6xmachine curls 8x45kg 6x45kg 6x45kg 6x45kg 7x40kg 4x50kg, 1x40kg, 3x30kg, 8x20kg 6xdb bench 11x24kg e 5x26kg e 8x24kg e 6x24kg e 8x22kg e 4x24kg s 8xcurls 6x30kg c 6x30kg w 6x30kg c 7x27.5kg w 6x27.5kg c 8x27.5kg w 6x27.5kg c 7x27.5kg w 6x tricep extension 10x20kg 6x25kg 7x20kg 6x20kg 7x20kg 4x30kg, 3x20kg, 4x15kg, 7x10kg 6xcheat fly's 11x60kg 9x65kg 5x70kg 6x70kg 6x65kg 3x75kg, 1x65kg, 2x55kg, 3x45kg, 6x35kg, 8x25kg 6xtricep pushdowns 12x61kg 12x70kg 8x79kg 6x88kg 5x97kg 5x106kg, 4x88kg, 5x70kg, 8x55kg 7xIncline hammer/dB curls to failure 7x12kg hammer 6x12kg normal 6x12kg h 6x12kg n 6x12kg h 6x12kg n 5xdecline bench press 12x20kg 10x40kg 7x45kg 8x40kg 7x40kg 5xl sit raises 20xbw 20xbw 20xbw 16xbw 20xbw 3xl sit static hangs 60sxbw 61sxbw 58sxbw 5x weighted situps 12xbw+20kg 12xbw +20kg 12xbw+30kg 12xbw +20kg 12xbw +20kg Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 11, 2021 Author Report Share Posted December 11, 2021 Bw morning 65.2kg Back/shoulder day 6xConventional deadlifts 12x60kg 12x80kg 10x90kg 6x100kg 1x110kg 6x100kg 6xdb ohp 6x22kg e 6x20kg e 7x20kg e 5x20kg e 5x20kg e 7x18kg 8xlat pulldowns alternating grip 6x70kg c 7x56kg w 6x63kg c 6x56kg w 6x63kg c 8x49kg w 2x77kg, 3x63kg, 4x49kg, 6x35kg 5x63kg, 4x49kg, 8x35kg 6xmachine rows 8x56kg 6x56kg 6x56kg 6x56kg 6x56kg 6x63kg, 4x49kg, 8x35kg, 10x28kg 6xrear delt fly's 10x60kg 8x65kg 7x70kg 5x75kg 6x70kg 6x75kg, 5x60kg, 4x50kg, 10x40kg 6xiso rows 12x1 plate e 12x1.5 plate e 6x2 plate e 9x1.5 plate e 9x1.5 plate e 5xlat raises 9x35kg 6x40kg 9x35kg 13x30kg 4x45kg, 5x 30kg, 4x 35kg, 6x25kg 5xshrugs 10x30kg e 10x30kg e 8x30kg e 8x30kg e 8x30kg e 5xpullups 6xbw w 7xbw c 5xbw w 6xbw c 4xbw w Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 12, 2021 Author Report Share Posted December 12, 2021 Leg/core day Bw morning 65.4kg 5xsumo deadlifts 12x60kg 12x80kg 6x100kg 3x110kg 10x100kg 6xsqauts 10x60kg 8x65kg 6x70kg 3x80kg 2x80kg 6x70kg 6xLeg press/Calf raises 10x140kg 8x160kg 6x180kg 7x180kg 7x180kg 8x180kg 6xleg extensions 12x63kg 12x70kg 12x77kg 12x84kg 10x91kg 8x105kg, 6x77kg, 4x63kg, 6x49kg, 8x35kg 6xcalf raises 12x bw + 61kg 12xbw + 79kg 12xbw + 88kg 12xbw + 97kg 11xbw + 106kg 8xbw + 115kg, 6x +97kg, 6x79kg, 8x61kg 6xleg curls 12x60kg 12x70kg 8x80kg 6x85kg 5x90kg, 4x70kg, 6x50kg, 12x40kg 5xabductors 12x90kg 12x95kg 12x100kg 12x100kg 12x100kg 5xinductors 12x100kg 12x100kg 12x100kg 12x100kg 12x100kg 5x hip thrusts 12x140kg (3 plates e) 8x160kg (3.5 plates e) 6x180kg (4 plates e) 5x200kg (4.5 plates e) 5x180kg 5x l sit raises 20xbw 20xbw 20xbw 20xbw 20xbw 3x l sit static hangs 60sxbw+5 45sxbw + 10 49sxbw +10 5x weighted situps 12xbw + 20kg 14xbw + 20kg 14xbw + 20kg 16xbw + 20kg 12xbw + 20 kg Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 13, 2021 Report Share Posted December 13, 2021 200kg hip thrusts! that must be so painful? some strong glutes Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 13, 2021 Author Report Share Posted December 13, 2021 11 minutes ago, ohjoshua said: 200kg hip thrusts! that must be so painful? some strong glutes Yea mate hahh, have some pretty painful bruises now ohjoshua 1 Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 14, 2021 Author Report Share Posted December 14, 2021 Arm/chest day Be morning 65.5kg Posting for yesterday 5x flat bench press 12x40kg 7x50kg 6x55kg 3x60kg 5x50kg 6x50kg 6xmachine curls 8x45kg 6x45kg 6x45kg 6x45kg 8x40kg 5x50kg, 2x40kg, 5x30kg, 8x20kg 5xdb flat bench 6x24kg e 5x24kg e 7x24kg e 6x24kg e 5x24kg e 7x22kg e 8xcurls varied grip 7x30kg c 7x30kg w 6x30kg c 6x30kg w 5x30kg c 8x25kg w 7x25kg c 8x25kg w 6xtricep pulldowns 8x40kg? Machine feeling light as f*ck 6x50kg? 5x50kg? 8x45kg? 10x45kg? 5x60kg, 4x50kg, 6x50kg, 5x40kg, 4x30kg, 8x20kg 5x chest fly's 12x60kg 8x65kg 5x70kg 7x65kg 5x75kg, 1,60kg, 4x50kg, 6x40kg, 10x30kg 6xhammer curls 10x12kg 8x12kg 8x12kg 6x12kg 6x12kg 6x12kg 6xdecline bench 10x40kg 8x45kg 5x50kg 3x55kg 1x60kg 6x50kg 6xtricep pushdowns 12x61kg 12x70kg 10x79kg 8x88kg 7x97kg 8x105kg, 6x 70kg, 5x61kg, 8x 52kg, 12x35kg Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 15, 2021 Author Report Share Posted December 15, 2021 5xdeadlifts + single 12x80kg 8x90 6x100 3x105 1x110 1x115 8x100 6xdb ohp (each) 7x22kg 6x22 5x22 7x20 6x20 8x18 8xlat pulldowns 6x70kg c 9x56 w 7x63 c 6x63 w 7x63 c 8x56 w 6x70kg, 5x56, 5x 49, 8x35, 10x 28 6x63kg, 5x49, 7x35, 12x28, 12x21 6xiso rows 8x1.5 plates e 8x1.75plates e 8x1.75plates e 6x 2 plates e 8x 2 plates e 6x 2 plates e 6x machine rows ( grip switched half way) 8x49kg w 6x56kg w 7x56kg w 7x56kg c 8x56kg c 6x63kg, 6x49, 8x 35, 12x28 6xrear delt fly's 11x60kg 9x65kg 7x70kg 7x75kg 6x75kg 6x80kg, 4x70kg,4x60kg, 6x50kg, 8x40kg, 10x40kg 6xshrugs 8x30kg e 10x30kg e 8x30kg e 8x30kg e 8x30kg e 8x30kg e 6x lat raises 12x25kg 12x30kg 9x35kg 6x40kg 8x37.5kg 3x47.5, 6x40kg, 6x25kg, 10x20kg, 12x15kg 7xpullups alternating grip (did a set at home ) 7xbw c 6xbw w 6xbw c 6xbw w 6xbw c 6xbw c 5xbw w 5x lsit raises 20xbw 20xbw 16xbw +5kg 14xbw +5kg 11xbw + 5kg 3x l sit static hangs 46sxbw + 10kg 50sxbw + 10kg 42sxbw + 10kg 6xrussian twist 20x bw + 10kg 20xbw + 10kg 20xbw + 10kg 20xbw + 10kg 20xbw + 10kg 20xbw + 10kg Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 16, 2021 Author Report Share Posted December 16, 2021 Leg day shorter session today so focusing form 7xcalf raise 5x150kg 12x70kg 12x79kg 12x88kg 12x97kg 10x97kg 9x115kg, 6x96kg, 6x79kg, 8x52kg, 8x43kg 6xsqauts 12x60kg 8x65kg 6x70kg 3x80kg 6x65kg 3x80kg 5xsumo deadlifts 12x80kg 10x90kg 6x100kg 2x115kg 9x100kg 5xleg press + 5xcalf press 12x140kg 10x160kg 8x180kg 6x180kg 6x180kg 6xleg extensions (slow) superset with 6x lying leg curls 12x63kg leg extensions 10x70kg le 12x40kg leg curls 8x77kg le 8x45kg lc 8x84kg le 5x45kg lc 7x84kg le 7x45kg lc 6x91lg le, 4x70kg, 6x49kg, 6x35kg 8x40kg lc 5xabductor 12x100kg 12x100kg 12x100kg 12x100kg 12x100kg 5xinductor 12x100kg 12x100kg 12x100kg 12x100kg 5xleg curls, sitting 12x45kg 10x55kg 8x60kg 8x60kg 8x65kg, 6x50kg, 4x40kg, 8x30kg Quote Link to comment Share on other sites More sharing options...
stalindalifta Posted December 17, 2021 Author Report Share Posted December 17, 2021 Chest/arm day Starting to focus on form and hypertrophy on machines, so more strict meaning I'll lift less weight today Flat bench 12x40kg 8x50kg 4x55kg 2x60kg 6x5kg 7x50kg Machine curls 12x35kg 10x40kg 6x45kg 4x45kg 7x40kg 6x45kg, 4x35kg, 8x30kg, 8x25kg, 12x20kg dB bench 6x24kg e 5x24kg e 8x22kg e 6x22kg e 6x22kg e 5x22kg e Curls ( close grip) 6x27.5kg 6x27.5kg 6x27.5kg 7x27.5kg 6x27.5kg Curls (wide grip) 7x27.5kg 7x27.5kg 8x27.5kg 8x27.5kg 7x27.5kg Incline bench 7x40kg 8x40kg 5x45kg 5x45kg 8x40kg Tricep pulldowns (rope) 6x50kg 8x45kg 7x45kg 8x40kg Tricep pulldowns (bar) 5x50kg 7x50kg 8x50kg 6x60kg, 2x50kg, 2x40kg,6x30kg, 10x25kg 6x machine fly's 11x60kg 8x65kg 6x70kg 8x65kg 9x60kg 6x75kg, 4x55kg, 6x50kg, 8x45kg, 9x35kg 5xtricep pushdowns (very fatigued from pulldowns) 12x61kg 8x70kg 6x79kg 9x70kg 12x61kg 5xhammer curls 8x12kg e 7x12kg e 7x12kg e 8x12kg e 6x12kg e 5xskull crusher's 10x20kg 8x20kg 8x20kg 7x20kg 10x20kg 5x l sit raises 16xbw +5kg 20xbw +5kg 20xbw +5kg 20xbw +5kg 16xbw +5kg 3x l sit static holds 53sxbw+10kg 47sxbw+10kg 54sxbw+10kg 6xrussian twists 20xbw+10kg 20xbw+10kg 20xbw+10kg 20xbw+10kg 20xbw+10kg 20xbw+10kg Quote Link to comment Share on other sites More sharing options...
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