Ups and downs and lots in between!

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 8
PU Bw x 8
Dips Bw x 12
PU Bw x 7
Dips Bw+11.3kg x 12
PU Bw x 6
Dips Bw+15.8kg x 10
Bw+5kg x 5
Dips Bw+20.3kg x 8

Bent over row (Olympic Bar):
60.7kg x 10
60.7kg x 10
69.7kg x 10

Bent over 2 arm long bar row (Bar +):
40.7kg x 12
52kg x 10
61kg x 8
65.6kg x 7
40.7kg x 15

Deadlift:
101.1kg x 7
101.1kg x 7
101.1kg x 7
101.1kg x 7

Lat Pull down grip (medium neutral grip):
45kg x 12
54.2kg x 10
63.3kg x 8
72.3kg x 4

Tricep Pulldown Rope grip (rope grip):
3 sets of: 50 x 10 (can't work out the weight on this machine but it's way more than 50lbs!)

Single arm tricep exis:
9kg x 12
11.3kg x 12
13.5kg x 7

Abs (1 round):
Crunches: 11.3kg (plate) x 20
Side crunches: 11.3kg (plate) x 10 each side
Hanging leg raises: x 10
Plank: 11.3kg (plate) x 30 secs

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Chest + Biceps:

Feeling jet lagged + generally not very good before and during this session. Kept it short + light as a result.

Bench Press:
70kg x 10
80kg x 5
80kg x 4
70kg x 6
70kg x 6
70kg x 5

Dumbbell Press:
30kg x 6
30kg x 6
30kg x 5
20kg x 12

Incline Press (Narrow grip):
50kg x 6
50kg x 6
50kg x 6

Cable Flys
50kg x 12
60kg x 10
70kg x 6
70kg x 6
40kg x 10

Bicep curl:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6
10kg x 12 (single arm, no twist)

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Legs:

Squats:
60kg x 10
70kg x 8
80kg x 7
90kg x 4
100kg x 2
60kg x 8
60kg x 8
60kg x 8

Leg press (total weight):
100kg x 10
150kg x 8
150kg x 8
170kg x 5
100kg x 12
100kg x 12

Leg Curls:
Level 5 x 10
Level 6 x 7
Level 6 x 7
Level 6 x 7

Calf lift machine:
150kg x 12
165kg x 10
180kg x 8

Max incline walk (bit of running thrown in)- 20 mins (calorie burner)

Leg extensions:
40kg x 12
42.5kg x 10
45kg x 8

Spinning bike - 5 mins (calorie burner)

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Shoulders + Traps:

Forgot to post this last night:
Feeling pretty knackered this evening, felt like I had no strength at all for the overhead press and dumbbell shoulder press. Maybe the few drinks yesterday evening and not getting my normal night's sleep is taking its toll. Fairly stressful week not helping either. It's amazing how these things can affect your training.

Overhead Press (Oly Bar):
50kg x 8
50kg x 6
55kg x 4
55kg x 4
50kg x 5
50kg x 4
40kg x 8
40kg x 8

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 4
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 5
LR - 10kg x 7
BR - 10kg x 7

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
42.5kg x 8

Upward Row:
30kg x 10
30kg x 10
35kg x 10

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 10
100kg x 6

Side plank cable rows + Face Pulls (Super set):
3 sets of:
FP 50kg x 12
SPCR 50kg x 12

Max incline walk (calorie burner): 20 mins
Spinning bike: 5 mins

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Back + Triceps:

Forgot to post this on Friday night + only realising it now!

Pull up + Dips (super set):
PU Bw x 10
Dips Bw x 15
Bw + 5kg x 5
Bw+10kg x 12
Bw+5kg x 5
Bw+15kg x 10
Bw x 7
Bw+20kg x 8
Bw x 6

Bent over 2 arm long bar row (Bar +):
40kg x 15
50kg x 12
60kg x 8
65kg x 7
40kg x 12

Lat Pull down grip (medium neutral grip):
Level 6 x 12
Level 7 x 8
Level 8 x 5
Level 9 x 4

Tricep Pulldown straight grip (these weights couldn't be kg):
70kg x 20
90kg x 12
110kg x 10
130kg x 8
140kg x 5
70kg x 10
Got a proper pump out of those last 2 sets, really felt that!

Single arm tricep exis:
10kg x 10
12.5kg x 10
15kg x 7

Abs (2 rounds):
Crunches: 10kg (plate) x 20
Side crunches: 10kg (plate) x 15 each side
Hanging leg raises: x 10
Serratus cable crunch: 20kg x 15; 2 sets of 50kg x 15
Plank: + 10kg 1 min

10mins Max incline walk/run (1km, calorie burner)
5mins spinning bike

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Full body workout

In a hotel gym this week that has feck all equipment in it. Just basically doing as much as I can with what I have here to get in as decent a workout as possible! Pretty tired after 17 hour flight (not much jet lag as only a 2 hour time difference in Brazil) so just want to keep the muscles ticking over really. Also over-ate on the journey here so burning calories is a must today to keep the weekly average deficit as low as it needs to be.

Pull-ups: body weight 5 sets x 6

Dips (using the sides of a treadmill!): body weight 5 sets x 15

Squats: body weight 5 sets x 20

Chest press machine:
Level 11 x 10
Level 12 x 10
Level 13 x 10

1 arm row: Dumbell (with 30kg of plates) 4 sets of 10

1 arm cable biceps curls: Level 3 x 10

Seated row: 3 sets of level 10 x 10

Push ups: body weight 4 sets x 20

Max incline walk: 10 mins (calorie burner)

Got in mainly back + chest today. Will have to get a bit creative on how to get in shoulder during the week- have a few ideas though!

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Full body workout

Shoulder press Dumbell (with 20kg of plates) 3 sets of 10

Chest press machine:
Level 11 x 10
Level 12 x 10
Level 13 x 8

Lat pull-down:
Level 11 x 10

Tricep pushdowns:
Level 5 x 8

Pull-ups: body weight 5 sets x 6

Dips (using the sides of a treadmill!): body weight 5 sets x 15

Squats Dumbell (with 20kg of plates) 3 sets of 10

Biceps curls Bar (with 30kg of plates) 3 sets of 10

Abs (2 rounds):
Crunches: 10kg (plate) x 20
Hanging leg raises: x 10
Serratus cable crunch: 20kg x 15; 2 sets of 50kg x 15
Plank: + 10kg x 40 sec

Leg extensions:
Level 3 x 20
Level 4 x 15
Level 5 x 12
Level 6 x 8

After work session done and dusted. I'm absolutely starving, haven't eaten since lunchtime, so I'm off to enjoy some Brazilian food and maybe even a beer or 2.

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Shoulders + Traps:

After a week and a bit out due to to travel commitments and some personal dealings to be sorted after that, I made it back to the gym tonight. Not a great session by any means (not that I expected it to be) but It's good to be back!

Overhead Press (Oly Bar):
50kg x 8
50kg x 6
55kg x 4
50kg x 5
50kg x 5
50kg x 4
40kg x 6
40kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 3
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 4
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 17.5kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 17.5kg x 5
LR - 7.5kg x 10
BR - 7.5kg x 10

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
42.5kg x 6

Upward Row:
30kg x 10
30kg x 10
30kg x 12

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 10
80kg x 10
100kg x 5

Face Pulls:
3 sets of: 50kg x 12

Side plank cable rows:
3 sets of: 50kg x 12

Abs (2 rounds):
Crunches: 10kg (plate) x 20
Side crunches: 10kg (plate) x 12 each side
Hanging leg raises: x 10
Serratus cable crunches: 50kg x 15
Plank: Bw + 10kg: 45 sec

Max Incline walk (with intermittent running) treadmill (calorie burner) - 20 mins, 2.25km

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Back + Triceps:

Pull up + Dips (super set):
PU Bw x 8
Dips Bw x 15
Bw + 5kg x 6
Bw+10kg x 12
Bw+5kg x 5
Bw+15kg x 10
Bw x 7
Bw+20kg x 7
Bw x 5

Bent over 2 arm long bar row (Bar +):
40kg x 15
50kg x 12
60kg x 8
65kg x 6
40kg x 12

Barbell bent over row:
20kg x 10
20kg x 10
20kg x 10

Deadlifts:
100kg x 8
100kg x 8
100kg x 8
100kg x 8

Lat Pull down grip (medium neutral grip):
Level 6 x 12
Level 7 x 10
Level 8 x 6

Tricep Pulldown straight grip (these weights couldn't be kg):
70kg x 20
90kg x 12
110kg x 10
130kg x 7
140kg x 4
70kg x 8

Single arm tricep exis:
10kg x 10
12.5kg x 8
15kg x 7

Max Incline walk (with intermittent running) treadmill (calorie burner) - 20 mins, 2.25km

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Chest + Biceps:

Decent enough session, really lacking in the power department when compared with a few weeks ago. I would say the break away from the gym and the lower body fat levels (and what it's taken in terms of nutrition to get there) are the key contributing factors.

Bench Press:
70kg x 10
80kg x 3
80kg x 3
85kg x 1
70kg x 6
70kg x 5
60kg x 7
60kg x 7

Dumbbell Press:
30kg x 4
30kg x 4
30kg x 4
20kg x 8

Incline Press (Narrow grip):
50kg x 5
50kg x 5
50kg x 5

Cable Flys
50kg x 12
60kg x 10
70kg x 7
40kg x 12

Chin-ups: 2 sets of bw x 8

Bicep curl:
12.5kg x 12
15kg x 10
17.5kg x 7
20kg x 5
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
60kg x 7 - DB
30kg x 10 - BC
60kg x 5 - DB
30kg x 10 - BC

Abs (1 round):
Crunches: 10kg (plate) x 20
Side crunches: 10kg (plate) x 10 each side
Hanging leg raises: x 10
Serratus cable crunch: 2 sets of 50kg x 15
Plank: + 10kg 1 min

Max Incline walk treadmill (calorie burner) - 18 mins 45 secs, 2km

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Legs:

Squats:
60kg x 8
70kg x 8
80kg x 5
90kg x 3
80kg x 5
60kg x 8
60kg x 8
60kg x 8

Leg press (total weight):
100kg x 12
150kg x 7
150kg x 5
100kg x 12
100kg x 8

Leg Curls:
Level 5 x 10
Level 6 x 8
Level 6 x 7
Level 6 x 6

Calf lift machine:
150kg x 12
165kg x 10
180kg x 10

Max incline walk (calorie burner) - 30 mins 3.14km

The leg extension machine is broken but I figured out (admittedly from seeing someone else do it) that the leg curl machine can kind of be used for extensions.
Leg extensions:
Level 3 x 20
Level 4 x 20
Level 5 x 15
Level 6 x 15
Level 8 x 12
Level 10 x 10
Level 12 x 8

Jog: 5 mins (calorie burner): 0.67km

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Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
50kg x 8
55kg x 6
55kg x 6
60kg x 3
55kg x 4
50kg x 4
40kg x 7

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 5
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 5
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 5
LR - 7.5kg x 10
BR - 7.5kg x 10

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
42.5kg x 8

Upward Row:
30kg x 10
30kg x 10
35kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 10
100kg x 6

Face Pulls:
3 sets of: 50kg x 12

Abs (2 rounds):
Crunches: 10kg (plate) x 20
Side crunches: 10kg (plate) x 12 each side
Hanging leg raises: x 10
Serratus cable crunches: 60kg x 15
Plank: Bw + 10kg: 1 min

Max Incline walk treadmill (calorie burner) - 20 mins, 2.25km

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Back + Triceps:

Pull up + Dips (super set):
PU Bw x 10
Dips Bw x 15
Bw + 5kg x 6
Bw+10kg x 12
Bw+5kg x 6
Bw+15kg x 10
Bw x 5kg x 5
Bw+20kg x 7
Bw x 8

Bent over 2 arm long bar row (Bar +):
40kg x 15
50kg x 12
60kg x 8
65kg x 6
40kg x 12

Barbell bent over row:
20kg x 10
20kg x 10
20kg x 10

Deadlifts:
100kg x 8
100kg x 8
100kg x 8
100kg x 5
Really ran out of steam for that last set of deadlifts. Training is getting very hard now, 2nd last week of cutting + really trying to push it!!

Lat Pull down grip (medium neutral grip):
Level 6 x 12
Level 7 x 10
Level 8 x 6
Level 9 x 3

Tricep Pulldown straight grip (these weights couldn't be kg):
70kg x 20
90kg x 12
110kg x 10
130kg x 7
140kg x 5
70kg x 12

Single arm tricep exis:
10kg x 10
12.5kg x 8
15kg x 6

Max Incline walk (with intermittent running) treadmill (calorie burner) - 30 mins, 3.5km

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Cardio workout + lower abs:

Today was carb loading day and also rest day from lifting. Decided to do some cardio to make the most of all those carbs.

Cardio:
60 mins run (medium-slow pace) - 10.1km

Lower abs (2 rounds of):
Hanging leg raises: bw x 10
Ab pulse ups: bw x 12
Ab V holds x 20 sec
Reverse crunches: bw x 10

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Chest + Biceps (Friday night- forgot to post):

Bench Press:
70kg x 10
80kg x 4
80kg x 3 (this was just a bad set, in the head more than anything. Got a spotter for the next 2 which helped big time in terms of just pushing through)
80kg x 5
85kg x 4
70kg x 6
70kg x 5
60kg x 7
60kg x 7

Dumbbell Press:
30kg x 5
30kg x 5
30kg x 4
20kg x 8

Incline Press (Narrow grip):
50kg x 5
50kg x 5
50kg x 5

Cable Flys
50kg x 12
60kg x 10
70kg x 6
40kg x 12

Chin-ups: 3 sets of bw x 8

Bicep curl:
12.5kg x 12
15kg x 10
17.5kg x 7
20kg x 5
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
60kg x 7 - DB
30kg x 10 - BC
60kg x 6 - DB
30kg x 10 - BC
60kg x 7 - DB
30kg x 10 - BC

Abs (1 round):
Hanging leg raises: x 10
Crunches: 10kg (plate) x 20
Plank: + 10kg 1 min
Serratus cable crunch: 2 sets of 70kg x 15
Hanging leg raises: x 10

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Legs, shoulders, traps:

Squats:
60kg x 8
70kg x 8
80kg x 5
80kg x 5
90kg x 2
60kg x 8
60kg x 8

Overhead Press (Oly Bar):
Strength was sapped from doing squats by the time I got to these. 50kg was the max I was getting out of these.
50kg x 6
50kg x 6
50kg x 5
50kg x 4
50kg x 4
40kg x 6

Leg press (total weight):
100kg x 12
150kg x 7
150kg x 7
150kg x 7

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10

Leg extensions:
37.5kg x 12
40kg x 12
42.5kg x 12
45kg x 10
47.5kg x 8
50kg x 6

Max incline walk (calorie burner) - 15 mins 1.75km

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Back + Triceps:

In a sh*t hotel gym again, not ideal. The weights room is still under construction, half set up with dumbbells still in boxes. The guy working there let me use it but probably shouldn't have. He probably felt sorry for me when he saw how disappointed I was that only the cardio room was open!!

Pull up + Dips (super set):
Pull up grip was actually alright but was doing dips on a machine that clearly wasn't designed for that purpose so took it easy.
PU Bw x 8
Dips Bw x 10
PU Bw x 8
Dips Bw x 10
PU Bw x 8
Dips Bw x 10
PU Bw x 6
Dips Bw x 10

Single arm row (Dbells):
At first I thought 20kg was all that was there but then found heavier weights in boxes!
20kg x 15
20kg x 15
32.5kg x 10
32.5kg x 10
40kg x 6

Lat Pull down grip (medium neutral grip) superset with cable rows:
Both: 42kg x 12
Both: 49kg x 10
Both: 56kg x 8
Both: 63kg x 6

Tricep Pulldown straight grip:
35kg x 20
45kg x 12
50kg x 10
55kg x 7
60kg x 5
40kg x 8

Single arm tricep exis:
10kg x 10
12.5kg x 8
15kg x 6

Abs (1 round):
Hanging leg raises: x 10
Crunches: 10kg (plate) x 20
Serratus cable crunch: 35kg x 20
Plank: + 10kg 1 min
Hanging leg raises: x 10
Crunches: 10kg (plate) x 20
Serratus cable crunch: 35kg x 15

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Chest + Biceps:

The gym has been fully constructed now- carpets fully laid down + weights out of the boxes!

Bench Press:
70kg x 8
80kg x 4
80kg x 3
80kg x 3
70kg x 5
70kg x 5
60kg x 7
60kg x 7

Dumbbell Press:
20kg x 10
20kg x 10
20kg x 10
20kg x 8

Cable Flys:
25kg x 10
25kg x 10
25kg x 10

Chin-ups:
bw x 8
bw x 6

Bicep curl:
12kg x 12
16kg x 10
18kg x 7
20kg x 4
10kg x 12 (single arm, no twist)

EZ bar bicep curls (bar-7.5kg)
32.5kg x 7
32.5kg x 7

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Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 7
50kg x 7
55kg x 5
55kg x 5
55kg x 5
50kg x 6
50kg x 6
40kg x 7

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 8kg x 10
BR - 8kg x 10
SP - 20kg x 6
LR - 8kg x 10
BR - 8kg x 10
SP - 20kg x 6
LR - 8kg x 10
BR - 8kg x 10
SP - 20kg x 6
LR - 8kg x 10
BR - 8kg x 10

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
40kg x 10

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
80kg x 10

Abs (1 round):
Hanging leg raises: x 10
Hanging leg raises: x 10
Crunches: 10kg (plate) x 20
Serratus cable crunch: 35kg x 15
Plank: + 10kg 1 min
Crunches: 10kg (plate) x 20
Serratus cable crunch: 35kg x 15

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Back + Triceps:
Forgot to post this last night!

Pull ups:
PU Bw x 8
PU Bw x 8
PU Bw x 7
PU Bw x 6

Single arm row (Dbells):
32.5kg x 10
32.5kg x 10
35kg x 8
37.5kg x 8
40kg x 6

Barbell bent over row:
60kg x 10
60kg x 10
60kg x 10

Deadlift:
100kg x 8
100kg x 6
100kg x 8

Lat Pull down - wide grip:
42kg x 12
49kg x 10
56kg x 8
63kg x 6

Tricep Pulldown straight grip:
35kg x 20
45kg x 12
50kg x 10
55kg x 8
60kg x 5
40kg x 8

Single arm tricep exis:
10kg x 10
12kg x 8
16kg x 5

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Legs:

Last night's session- was back in Raw tonight but was in a bit of a rush. My flight into Dublin got delayed and I had a social event on that I had committed to. Got an alright leg session in, all things considered!

Squats:
60kg x 8
70kg x 8
80kg x 6
90kg x 4
80kg x 5
80kg x 5
60kg x 8
60kg x 8

Leg press (total weight):
100kg x 12
150kg x 8
150kg x 8
170kg x 5
100kg x 12

Leg extensions:
37.5kg x 12
40kg x 12
42.5kg x 12
45kg x 10
47.5kg x 8
50kg x 6

Leg Curls:
Level 5 x 10
Level 6 x 10
Level 7 x 8
Level 7 x 5

Calf lift machine:
150kg x 12
165kg x 10
180kg x 8

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Chest + Biceps:

First session of proper bulk today, still in deficit but reversing my way from deficit to surplus over the next few weeks. Last week, I'm sure I must have been in surplus most days while on my work travels- no real harm done in terms of body fat and must say I enjoyed the food which does have some physiological advantage. I noticed a significant increase in strength on the bench this session which was great, hopefully more will come over the next 9 weeks!!

Bench Press:
70kg x 10
80kg x 6
85kg x 5
90kg x 3
80kg x 4
70kg x 6
70kg x 5
60kg x 8

Dumbbell Press:
30kg x 6
30kg x 6
32.5kg x 5
20kg x 8

Incline Press (Narrow grip):
50kg x 5
50kg x 5
50kg x 4

Cable Flys
50kg x 12
60kg x 10
70kg x 7
40kg x 15

Chin-ups:
bw x 8
bw x 8

Bicep curl:
12.5kg x 12
15kg x 10
17.5kg x 7
20kg x 4
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
60kg x 7 - DB
30kg x 10 - BC
60kg x 6 - DB
30kg x 10 - BC
60kg x 7 - DB
30kg x 10 - BC

Run treadmill - 1km

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In my last post I mentioned that my cut was finished and I am now onto bulking. Just want to reflect on my cut a bit as it is the first one I've ever done and definitely the lowest body fat percentage I have ever reached.

Here's the before and after pics:


Overall I'm pretty happy with the results, got into single figures for sure with no obvious muscle loss but still a good bit away from competition kind of levels. This was definitely a learning experience. I started out with the right plan in terms of calories and macros and that was to key to success- would have gotten nowhere without that. There were a lot of mistakes made which will definitely give me extra wisdom for my next cut. One of the main challenges was the work travel commitments- its very difficult to eat right or even know the calories in what you're eating when travelling. Will definitely have to do better on that front next time. I also think I need to work a lot on lower abs, should be way more visible than they are at that bf %. Definitely something I plan on working on quite a bit during the lean bulking period.

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Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
50kg x 8
55kg x 5
60kg x 3
60kg x 3
55kg x 5
55kg x 4
40kg x 7

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 4
LR - 10kg x 10
BR - 10kg x 10

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
42.5kg x 8

Upward Row:
30kg x 10
30kg x 10
35kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 10
100kg x 6

Face Pulls:
3 sets of: 50kg x 12

Side plank cable rows:
3 sets of: 50kg x 12

Abs (2 rounds):
Hanging leg raises: x 10
Crunches: 10kg (plate) x 20
Serratus cable crunch: 60kg x 15
Plank: + 10kg 1 min

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Back + Triceps:

Strength continues to increase exponentially now that daily calorie intake is up. 150kg deadlift for 4 reps in the middle of the session was a bit of a surprise considering 100kg has been a struggle for a good few weeks now. Still in calorie deficit (about 400 cals), reverse dieting up to a 500 cal surplus at the moment- will be there by 19th Dec, just in time for Christmas eating!!

Pull up + Dips (super set):
PU Bw x 8
Dips Bw x 15
PU Bw x 8
Dips Bw + 5kg x 12
PU Bw + 5kg x 7
Dips Bw + 10kg x 12
PU Bw + 5kg x 6
Dips Bw + 15kg x 10
PU Bw + 5kg x 6
Dips Bw + 20kg x 8

Bent over 2 arm long bar row (Bar +):
40kg x 15
50kg x 15
60kg x 10
70kg x 7

Barbell bent over row:
60kg x 10
60kg x 10
70kg x 8
70kg x 8

Deadlifts:
100kg x 8
120kg x 8
140kg x 4
150kg x 4

Lat Pull down grip (medium neutral grip):
Level 6 x 12
Level 7 x 10
Level 8 x 8
Level 9 x 5

Tricep Pulldown straight grip (these weights couldn't be kg):
70kg x 20
90kg x 15
110kg x 10
130kg x 10
150kg x 8
70kg x 12

Single arm tricep exis:
10kg x 12
12.5kg x 10
15kg x 8

Treadmill run - 10 mins, 1.5km

slicus ricus

Legs (Wednesday night):

Squats:
60kg x 8
70kg x 7
80kg x 7
90kg x 4
95kg x 3
80kg x 6
80kg x 6
60kg x 10

Leg press (total weight):
100kg x 12
150kg x 8
160kg x 7
170kg x 5
100kg x 12

Leg extensions
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 10
50kg x 10
52.5kg x 8
55kg x 6

Leg Curls:
Level 5 x 12
Level 6 x 10
Level 7 x 6
Level 7x 5

Calf lift machine:
150kg x 15
165kg x 12
180kg x 8

Run treadmill - 2km (12 mins)

slicus ricus

Chest + Biceps:

Bench Press:
70kg x 10
80kg x 6
85kg x 5
90kg x 2
80kg x 4
80kg x 4
60kg x 8
60kg x 8

Dumbbell Press:
30kg x 6
30kg x 5
30kg x 6
20kg x 10

Incline Press (Narrow grip):
50kg x 6
50kg x 6
55kg x 5

Cable Flys
50kg x 15
60kg x 10
70kg x 7
40kg x 10

Chin-ups:
bw x 8
bw x 8

Bicep curl:
12.5kg x 12
15kg x 10
17.5kg x 7
20kg x 4
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
60kg x 8 - DB
30kg x 10 - BC
60kg x 7 - DB
30kg x 10 - BC
65kg x 4 - DB
30kg x 10 - BC

Abs (2 rounds):
Hanging leg raises: x 10
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 20
Serratus cable crunch: 35kg x 15
Plank: + 15kg x 45 secs

slicus ricus

Shoulders + Traps:

Was lacking in a bit of power today on the OH Press, everything else was fine. Perhaps it's because it was earlier in the day + there was less time to recover from last night's session which was a tiring enough one in itself.

Overhead Press (Oly Bar):
50kg x 8
50kg x 7
55kg x 4
55kg x 4
50kg x 5
50kg x 5
40kg x 8

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
42.5kg x 8

Upward Row:
30kg x 10
30kg x 10
35kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 10
100kg x 6

Face Pulls:
3 sets of: 50kg x 12

Side plank cable rows:
3 sets of: 50kg x 12

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 8
Dips Bw x 15
PU Bw x 5kg x 6
Dips Bw + 10kg x 12
PU Bw + 5kg x 6
Dips Bw + 15kg x 12
PU Bw + Bw x 8
Dips Bw + 20kg x 10
PU Bw + Bw x 8
Dips Bw + 20kg x 10

Bent over 2 arm long bar row (Bar +):
40kg x 15
60kg x 10
70kg x 8
80kg x 5
40kg x 15

Barbell bent over row:
60kg x 10
60kg x 10
70kg x 8
70kg x 8

Deadlifts:
120kg x 8
140kg x 5
150kg x 2

Lat Pull down grip (medium neutral grip): + seated rows - Superset
Both: Level 6 x 12
Lat PD: Level 7 x 10
Rows: Level 7 x 8
Both: Level 8 x 8
Both: Level 9 x 5

Tricep Pulldown rope grip (these weights couldn't be kg):
70kg x 20
90kg x 12
110kg x 10
120kg x 6
60kg x 8

Single arm tricep exis:
10kg x 12
12.5kg x 10
15kg x 8

Abs (2 rounds):
Hanging leg raises: x 10
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15
Plank: + 15kg x 45 secs

Treadmill run - 8 mins, 1.5km

slicus ricus

Legs:

Squats:
60kg x 8
70kg x 7
80kg x 7
90kg x 5
100kg x 3
100kg x 3
80kg x 6
60kg x 10

Calf lifts (seated with plates):
50kg x 10
50kg x 10
50kg x 10

Leg press (total weight):
140kg x 10
150kg x 10
160kg x 8
170kg x 6
100kg x 12

Leg extensions
42.5kg x 15
45kg x 12
47.5kg x 10
50kg x 10
52.5kg x 10
55kg x 8
57.5kg x 6

Leg Curls:
Level 5 x 10
Level 6 x 10
Level 6 x 8

Run treadmill - 1.5km (8 mins)