Building a stronger me

chriity139

Week 7 day 3 Legs

Stairs 15mins

Leg press
1x30 @ 60kg
1x30 @ 100kg
1x30 @ 140kg
1x30 @ 180kg
1x10 @ 220kg
1x10 @ 260kg
1x10 @ 300kg

Dropset x2 (Second set was very difficult)
1x15 @ 180kg
1x15 @ 140kg
1x15 @ 100kg
1x15 @ 60kg

Hamstring curl
1x12 @ 41kg
1x12 @ 48kg
1x12 @ 55kg
1x12 @ 61kg
1x8 @ 68kg
1x12 @ 61kg

Db stiff leg deads
8x12 @ 40kgx2

Hack Squat
1x20 @ 60kg
1x15 @ 70kg
1x12 @ 80kg
1x12 @ 100kg
1x12 @ 120kg

Dropset
1x12 @ 100kg
1x12 @ 80kg
1x12 @ 60kg

chriity139

Week 7 Day 4 Back

Dual axle pulldown
1x20 @ 30kg
1x15 @ 50kg
1x15 @ 70kg
1x12 @ 90kg
1x12 @ 110kg

latt pulldown
1x12 @ 45kg
1x12 @ 54kg
1x12 @ 63kg
1x10 @ 72kg
1x10 @ 81kg

Latt rope pull
5x15 @ 20kg

Seated hammer wide grip row
1x20 @ 40kg
1x20 @ 50kg
1x20 @ 60kg
1x12 @ 70kg
1x12 @ 80kg
1x12 @ 100kg
2x10 @ 120kg

Bb yates row
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg
6x10 @ 80kg

chriity139

Week 8 day 1 morning deadlifting


1x10 @ 60kg
1x8 @ 100kg
1x5 @ 140kg
1x1 @ 150kg
1x1 @ 160kg
1x1 @ 170kg
1x1 @ 160kg
1x1 @ 150kg
1x5 @ 140kg
1x10 @ 100kg
1x10 @ 60kg

No chalk, straps or belts used for any of the above

chriity139

Week 8 day 1 chest

Instead of the normal few sets at light weight on the bench to warm up we done cable flies and pulldowns to warm up the chest and shoulders. 5 sets of 10 of each exercise at 55-60 %.

Flat bench
1x10 @ 60kg
1x5 @ 70kg
1x5 @ 100kg
1x1 @ 120kg
1x1 @ 125kg (previous pb)
failed first attempt at 127.5kg
1x1 @ 127.5kg (new pb)
1x3 @ 120kg (new pb)
3x10 @ 100kg (new pb)
1x25 @ 60kg

Decline db press
1x12 @ 25kg
1x12 @ 30kg
1x12 @ 35kg
4x10 @ 40kg

Incline bench
6x20 @ 60kg

chriity139

Week 8 Day 2 Shoulders

Rear delt cable standing flies
3x15 @ 9kg
1x15 @ 14kg
1x15 @ 18kg

Rear delt bent over cable flies
3x15 @ 9kg
1x15 @ 14kg
1x15 @ 18kg
1x10 @ 27kg

Bb upright row
5x8 @ 45kg
1x12 @ 40kg

Db laterial raise
5x15 @ 7.5kg

Seated db rear delt fly
5x15 @ 17.5kg

Db forward raises
5x12 @ 7.5kg

Gailleo rear delt machine
5x15 @ 100kg

chriity139

Week 8 Day 3 Morning deadlifts

1x10 @ 60kg
1x10 @ 100kg
1x5 @ 140kg
1x1 @ 160kg
1x1 @ 170kg
failed 180kg
1x3 @ 160kg
1x5 @ 140kg
1x5 @ 100kg

chriity139

Week 8 Day 4 Morning shrugs
1x35 @ 60kg
1x20 @ 70kg
1x15 @ 80kg
1x12 @ 90kg
1x10 @ 100kg
6x20 @ 60kg

Nice a quick as I dont want to be tired for legs later on which is always like death

RidleyRider

Did you really go to the gym to just shrug?

Alf Veedersane

RidleyRider wrote: »

Did you really go to the gym to just shrug?

Maybe he's half French.

chriity139

RidleyRider wrote: »

Did you really go to the gym to just shrug?

No have the stuff at home

chriity139

Week 8 day 4 legs

foam rolled and stretched

leg press
2x30 @ 20kg
1x30 @ 60kg
1x30 @ 100kg
1x30 @ 140kg
1x30 @ 180kg
1x30 @ 220kg

Dropset leg press x 2
1x15 @ 180kg
1x15 @ 140kg
1x15 @ 100kg
1x15 @ 60kg

Db stiff leg deads
10x10 @ 40kgx2

lying down leg curl
5x12 @ 48kg

Leg extension
1x15 @ 50kg
1x15 @ 70kg
1x15 @ 90kg
1x15 @ 110kg
1x15 @ 150kg

Seated leg curl
5x25 @ 70kg

Hack squat
3x20 @ 100kg

Knee seems to be fully healed as there was no pain or pressure doing leg extensions

chriity139

Week 8 Day 5 Back

Dual axle pulldown
1x30 @ 30kg
1x20 @ 50kg
1x15 @ 70kg
1x15 @ 90kg
1x15 @ 110kg

Latt pulldown
1x15 @ 45kg
1x15 @ 54kg
1x12 @ 63kg
1x10 @ 72kg
1x10 @ 81kg

Rope latt pull
5x15 @ 20kg

Yates Bb row
1x12 @ 60kg
1x12 @ 80kg
1x12 @ 90kg
4x10 @ 100kg

Close grip cable row
1x12 @ 45kg
1x12 @ 54kg
1x12 @ 63kg
1x12 @ 72kg
1x12 @ 81kg

Seated wide grip hammer strength row
2x12 @ 40kg
5x12 @ 80kg

chriity139

Week 8 Day 6 Horrible Sundays

10 mins stairs

Deadlift
1x10 @ 70kg
1x10 @ 110kg
1x3 @ 160kg
1x10 @ 110kg

Deadlift + Kb front squats
6x (DL 1x5 @ 110kg + Kb front squats 1x8 @ 20kgx2)

Extremely tiring superset.

For the last half an hour I worked on rehabilitating my right rotator cuff. Only used a 2kg Db. Such a light weight sounds easy but was surprisingly difficult

chriity139

Week 9 Day 1 Chest

treadmill incline setting 8 for 15 mins

Rotator cuff rehab for 30 mins before lots of light weight chest exercises. Got a great pump

chriity139

Week 9 Day 2 Morning rack pulls

1x10 @ 60kg
1x10 @ 100kg
1x10 @ 120kg
1x5 @ 140kg
1x5 @ 160kg
1x5 @ 170kg
1x5 @ 160kg

All felt really good. Think I will focus on rack pulls for a while as the weak part of my deadlift is above the knee.

chriity139

Week 9 day 2 Shoulders

30mins rotator cuff rehab

Db rear delt fly
5x15 @ 20kg

Db lateral raise
5x15 @ 7.5kg

Bb upright row
5x15 @ 35kg

Db forward raise
5x15 @ 7.5kg

Standing cable rear delt fly
5x15 @ 18kg

Gailleo row
5x12 @ 100kg

Rear delt fly machine
3x20 @ 25kg

Bb shrugs
5x15 @ 80kg
5x20 @ 60kg

chriity139

Week 9 Day 3 Legs

stretched and foam rolled

Single hamstring curl
1x12 @ 20kg
1x12 @ 27kg
2x12 @ 34kg

Leg press
2x20 @ 60kg
1x20 @ 100kg
1x20 @ 140kg
1x10 @ 220kg
1x10 @ 360kg

Squats
testing my rotator cuff for pain as I get a pain from my shoulder down my tricep when in a squat position with the bar on my back. Wasn't going for reps just seeing how my strength was since I haven't properly squatted in a good while.

1x1 @ 20kg (slight twinge in my tricep)
1x1 @ 60kg (twinge again)
1x1 @ 100kg
1x1 @ 120kg
Was very surprised how easily 120kg felt for me. Back when I was squatting and got a pb of 152.5kg, 120kg still felt a little bit of a struggle. Must have been all the deadlifting, hip and hamstring work I have been doing. Stopped it at 120kg as I felt the pain in my tricep getting worse.

Lying down hamstring curl
8x8 @ 68kg

Db stiff leg deads
8x10 @ 45kg x 2

Hip abduction
5x12 @ 150kg

chriity139

Week 9 Day 4 Back

Dual action pulldown
1x20 @ 30kg
1x20 @ 50kg
1x20 @ 70kg
1x20 @ 90kg
1x12 @ 110kg

Hammer strenght row
1x20 @ 40kg
3x12 @ 80kg
2x12 @ 90kg
2x12 @ 100kg
1x20 @ 80kg

Yates bb row
1x12 @ 60kg
1x12 @ 70kg
1x12 @ 80kg
1x12 @ 100kg
1x12 @ 110kg
5x12 @ 100kg

Latt pulldown
1x12 @ 64kg
1x12 @ 73kg
1x10 @ 82kg
1x8 @ 91kg
1x6 @ 94kg
2x5 @ 94kg

Close grip cable row
1x20 @ 45kg
1x20 @ 54kg
1x15 @ 63kg
1x12 @ 72kg
1x12 @ 81kg
1x12 @ 90kg

chriity139

Week 9 Day 5 Conditioning

20 mins stars

Sumo Deadlift
1x10 @ 60kg
1x10 @ 80kg
3x10 @ 110kg

First time doing Sumo Deadlifts, such a great exercise

Deadlift + Kb front squat
6x5 @ 120kg deadlift + 6x8 @ 20kgx2 Kb front squats

Very tough superset after the sumo deadlifts

Single leg Bb stiff leg deads
5x10 @ 60kg

chriity139

Week 10 Day 1 Chest

Treadmill on incline 30mins

Decline Bb bench
3x20 @ 60kg
1x12 @ 90kg
1x10 @ 100kg

Decline Db press
4x12 @ 35kg

Incline bench
5x10 @ 60kg

Cable flies
5x20 @ 20KG

Positive phase bench
4x8 @ 80kg

chriity139

Week 10 Day 2 Shoulders

Stairs 15mins
Incline treadmill 10mins

Rear cable flies
2x15 @ 5kg
1x15 @ 6kg
1x15 @ 7kg

Gailleo row machine
4x10 @ 100kg

Seated rear fly machine
4x20 @ 20kg

Db laterial raise
4x25 @ 5kg

Bb upright row
4x15 @ 35kg

Db forward raise
4x25 @ 5kg

Bb shrugs
5x20 @ 60kg
5x12 @ 80kg

Db laterial raise
5x20 @ 5kg


Shoulders in a heap after last night, can hardly move my arms

chriity139

Week 10 Day 3 Back

Crosstrainer 10mins

Incline treadmill 10mins

Dual axle pulldown
1x20 @ 30kg
1x20 @ 50kg
1x20 @ 70kg
1x15 @ 90kg
1x15 @ 110kg

Latt pulldown
1x12 @ 36kg
1x12 @ 45kg
1x12 @ 54kg
1x12 @ 63kg
1x12 @ 72kg
1x10 @ 81kg

Plate loaded row machine
1x20 @ 40kg
1x12 @ 80kg
1x12 @ 90kg
1x12 @ 100kg
1x12 @ 110kg
1x12 @ 120kg

Medium grip cable row
5x12 @ 72kg

Close grip row
5x12 @ 72kg

Bb yates row
1x15 @ 60kg
1x15 @ 80kg
1x12 @ 100kg
1x12 @ 110kg
1x8 @ 120kg

chriity139

Week 10 Day 4 Arms

Lots of curling and extension supersets.

Rotator cuff exercises and stairs for 10 mins

chriity139

week 10 Day 5 Legs

Stretched

Leg press
1x30 @ 40kg
1x30 @ 80kg
1x30 @ 120kg
1x30 @ 160kg
1x30 @ 200kg
1x20 @ 240kg
1x20 @ 280kg
1x10 @ 320kg
1x10 @ 360kg
1x10 @ 320kg
1x10 @ 280kg
1x10 @ 240kg
1x10 @ 200kg
1x10 @ 160kg
1x10 @ 120kg
1x10 @ 80kg

Double leg curls
1x20 @ 30kg
1x20 @ 35kg
1x20 @ 40kg
1x20 @ 45kg
1x12 @ 50kg
1x12 @ 55kg
1x12 @ 60kg
1x12 @ 65kg
1x12 @ 70kg
1x12 @ 75kg

Db stiff leg deads
5x10 @ 45kgx2
3x8 @ 50kgx2

chriity139

Week 10 day 6 deadlifts

Sumo deadlift
1x10 @ 70kg
1x10 @ 110kg
3x5 @ 150kg

Normal deads
3x5 @ 150kg
3x2 @ 170kg

Plate loaded row machine
1x20 @ 40kg
1x10 @ 60kg
1x10 @ 80kg
1x10 @ 100kg.
1x10 @ 120kg
4x10 @ 80kg

Latt pulldown
4x10 @ 55kg

chriity139

Week 11 Day 1 chest

Standing cable flies
3x20 @ 18kg

Decline bench
1x20 @ 60kg
1x12 @ 80kg
1x10 @ 100kg
3x10 @ 90kg

Decline db press
4x12 @ 35kg

Incline bench
1x20 @ 20kg
1x15 @ 40kg
3x15 @ 60kg

Paused flat bench
5x8 @ 80kg