Ups and downs and lots in between!

slicus ricus

Chest + Biceps:

Up to maintenance calories since yesterday and really noticing the difference. The bench press wasn't any better than last week but literally everything else was. Excited with the current and potential progress!

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

Dumbbell Press:
30kg x 6
30kg x 6
32.5kg x 6
20kg x 10

Incline Press (Narrow grip):
50kg x 6
55kg x 6
60kg x 5

Cable Flys
50kg x 15
60kg x 12
70kg x 10
80kg x 5
40kg x 10

Chin-ups:
bw x 8
bw x 8
bw x 7

Bicep curl:
12.5kg x 12
15kg x 10
17.5kg x 7
20kg x 6
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
60kg x 8 - DB
30kg x 12 - BC
65kg x 7 - DB
35kg x 10 - BC
70kg x 6 - 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: 80kg x 15

Core:
Plank: + 15kg x 45 secs x 2

Run treadmill: 2km 12 mins

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
50kg x 8
55kg x 5
60kg x 1 (For whatever reason, I just did not have this one- think I got the technique wrong on the first one which f**ked me up for any more. Reset + try again)
60kg x 3 (Nailed it)
60kg x (and again, last rep was definitely to failure!)
55kg x 3
50kg x 5
40kg x 10

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 22.5kg x 5
LR - 7.5kg x 12
BR - 7.5kg x 12

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
42.5kg x 8
45kg 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 7

Face Pulls:
60kg x 12
60kg x 12
70kg x 10
80kg x 8

Side plank cable rows:
60kg x 12
70kg x 10
80kg x 8

Running treadmill: 1.5km 9 mins

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 + 7.5kg x 4
Dips Bw + 20kg x 10
PU Bw x 8
Dips Bw + 25kg x 7

Bent over 2 arm long bar row (Bar +):
40kg x 15
60kg x 10
70kg x 8
80kg x 4
50kg x 12

Deadlifts:
120kg x 6
140kg x 5
160kg x 1
100kg x 8

Barbell bent over row:
60kg x 10
60kg x 10
70kg x 8
75kg x 6

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):
80kg x 20
100kg x 12
120kg x 8
130kg x 8
140kg x8
150kg x 6
80kg x 12

Single arm tricep exis:
10kg x 12
15kg x 8
17.5kg x 5

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
Extra set hanging leg raises x 8

Treadmill run - 9 mins, 1.5km

slicus ricus

Legs:

Legs are definitely getting stronger and bigger. Still probably not pushing the squat as much as I can, think there's a psychological factor there with the knee problems- confident I will get there, might just take me that little bit of extra time.

Squats:
60kg x 8
80kg x 6
90kg x 5
100kg x 4
105g x 3
80kg x 6
60kg x 10

Leg press (total weight)
150kg x 8
170kg x 8
180kg x 6
190kg x 6
130kg x 10

Leg extensions:
50kg x 10
52.5kg x 10
55kg x 8
57.5kg x 8
60kg x 6
62.5kg x 6

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

Calf lifts (seated with plates):
50kg x 10
60kg x 8
70kg x 6
80kg x 6

Abs (2 rounds):
Hanging leg raises: x (15 1st set, 10 2nd set)
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Core:
Plank:
+20kg x 40 secs
+20kg x 30 secs

slicus ricus

Chest + Biceps:

Fairly wrecked today, last night's session was a tough one and then less than 24 hour turnaround between that and today's session. As a result, the bench was fairly poor. Not the best but a session nonetheless!

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

Dumbbell Press:
30kg x 6
30kg x 6
32.5kg x 5
20kg x 10

Incline Press (Narrow grip):
50kg x 7
55kg x 7
60kg x 7

Cable Flys
60kg x 8
70kg x 8
80kg x 8
90kg x 4
40kg x 10

Bicep curl:
12.5kg x 10
15kg x 8
17.5kg x 8
20kg x 7
22.5kg x 4
10kg x 12 (single arm, no twist)

Decline Bench + EZ bar bicep curls (super set):
60kg x 8 - DB
30kg x 12 - BC
65kg x 8 - DB
35kg x 8 - BC
70kg x 8 - DB
40kg x 6 - BC

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
60kg x 3
60kg x 3
55kg x 5
50kg x 6
50kg x 5
40kg x 8

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 5
LR - 10kg x 8
BR - 10kg x 8

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
42.5kg x 8
45kg x 8

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

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 8
80kg x 8
100kg x 8

Face Pulls:
60kg x 12
70kg x 10
80kg x 8

Hanging leg raises:
Bw x 10
Bw x 10
Bw x 10

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 + 15kg x 10
PU Bw + 5kg x 6
Dips Bw + 20kg x 8
PU Bw + 7.5kg x 4.5
Dips Bw + 25kg x 8
PU Bw x 8

The piece of equipment (don't know the name of it) that holds the bar for bent over 2 arm long bar row was broken so couldn't do that one this time.

Barbell bent over row:
60kg x 10
70kg x 8
80kg x 6

Lat Pull down grip (medium neutral grip):
Level 7 x 8
Level 8 x 8
Level 9 x 6
Level 10 x 4

Tricep Pulldown V-bar attachment (these weights couldn't be kg):
100kg x 12
120kg x 8
140kg x8
150kg x 6
160kg x 6
100kg x 10

Single arm tricep exis:
10kg x 12
12.5kg x 8
17.5kg x 6

Alf Veedersane

slicus ricus wrote: »

The piece of equipment (don't know the name of it) that holds the bar for bent over 2 arm long bar row was broken so couldn't do that one this time.

The landmine.

I see lads using a heavy dumbbell against the wall with the end of the bar under the handle, between the weights, to anchor the bar as a substitute for the landmine.

slicus ricus

Chest + Biceps:

Took a rest day yesterday. Decided to switch the training around a bit- changing to a 2 days on, 1 day off routine. Really noticed the benefit of the day off yesterday in today's session. Was feeling a bit run down on Monday, was possibly overtraining.

Bench Press:
60kg x 10
80kg x 6
90kg x 5
95kg x 5
100kg x 4
80kg x 5
80kg x 6
60kg x 10

Dumbbell Press:
30kg x 6
30kg x 6
32.5kg x 6
20kg x 10

Incline Press (Narrow grip):
60kg x 6
60kg x 6
65kg x 6

Cable Flys
60kg x 8
70kg x 8
80kg x 8
90kg x 5

Bicep curl:
17.5kg x 8
17.5kg x 8
20kg x 7
22.5kg x 5
22.5kg x 4
10kg x 12 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

Alf Veedersane wrote: »

The landmine.

I see lads using a heavy dumbbell against the wall with the end of the bar under the handle, between the weights, to anchor the bar as a substitute for the landmine.

Thanks man, will definitely try that tactic next time the landmine is out of commission!

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
40kg x 8
50kg x 8
55kg x 5
60kg x 4
60kg x 3
50kg x 6
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 - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 4
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 4
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
42.5kg x 8
45kg x 6

Upward Row:
30kg x 10
35kg x 8
40kg x 6

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 10
80kg x 8
100kg x 6

Face Pulls:
60kg x 10
70kg x 8
80kg x 8
90kg x 6

Cable lateral raises:
3 sets: 20kg x 8

Abs (2 rounds):
Hanging leg raises: 12 x bw
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

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 + 15kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 20kg x 8
PU Bw + 10kg x 5
Dips Bw + 25kg x 8
PU Bw x 8

Bent over 2 arm long bar row (Bar +):
40kg x 12
60kg x 8
70kg x 6
80kg x 6
40kg x 10

Deadlift:
130kg x 8
150kg x 4
160kg x 3

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

Tricep Pulldown V-bar attachment (these weights couldn't be kg):
120kg x 10
140kg x8
150kg x 8
160kg x 6
170kg x 6
100kg x 10

Skull crushers:
25kg x 12
30kg x 8
17.5kg x 6

slicus ricus

Chest + Biceps:

Bench Press:
60kg x 10
80kg x 6
90kg x 5
100kg x 4
90kg x 5
80kg x 6
60kg x 10

Dumbbell Press:
30kg x 6
32.5kg x 6
32.5kg x 4
22.5kg x 8

Incline Press (Narrow grip):
60kg x 6
65kg x 4 (didn't have a spotter so pussied out at 4)
65kg x 6 (went for and got the 6 with the spotter)

Cable Flys (different weight stacks + setup than normal)
30kg x 10
30kg x 8
40kg x 8
40kg x 8
42.5kg x 6

Bicep curl:
17.5kg x 8
20kg x 8
20kg x 6
22.5kg x 5
10kg x 12 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 6
100kg x 4
60kg x 8

Leg press (total weight)
150kg x 8
170kg x 8
190kg x 6
200kg x 6
100kg x 15

Leg extensions:
52.5kg x 10
57.5kg x 8
60kg x 8
62.5kg x 6
65kg x 6

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

Calf lifts (seated with plates):
50kg x 10
70kg x 8
70kg x 6
80kg x 6

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

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
60kg x 3
60kg x 2
55kg x 5
50kg x 6
50kg x 4

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 - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 6
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
35kg x 15
37.5kg x 12
40kg x 10
45kg x 19

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
80kg x 8
100kg x 6

Upward Row:
30kg x 10
35kg x 8
40kg x 6

Face Pulls
70kg x 10
80kg x 8
90kg x 6

Cable lateral raises:
20kg x 8
30kg x 6
20kg x 8

Abs (2 rounds):
Hanging leg raises: 12 x bw
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Core - plank:
Bw + 20kg x 40 sec
Bw + 20kg x 40 sec

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 + 15kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 20kg x 8
PU Bw + 10kg x 5
Dips Bw + 25kg x 8
PU Bw x 8
Dips Bw + 30kg x 6

Bent over 2 arm long bar row (Bar +):
40kg x 15
60kg x 8
70kg x 8
80kg x 6
40kg x 10

Deadlift:
130kg x 8
150kg x 6
160kg x 4
Was particularly happy with the 6 reps at 150. It's not all that long ago that 3 reps of 140 was the max I could do. That combined with the 4 reps of 160 really took it out of me. Mission accomplished!!

Lat Pull down grip (medium neutral grip) super set with Single arm rows:
LPD - Level 7 x 8
SAR - 30kg x 10
LPD - Level 8 x 8
SAR - 32.5kg x 10
LPD - Level 9 x 6
SAR - 35kg x 8

Tricep Pulldown straight bar attachment (these weights couldn't be kg):
150kg x 10
160kg x 8
170kg x 6
100kg x 10

slicus ricus

Training is taking a bit of a hit this week, have come down with the dose that's doing the rounds. Have missed the last 2 days and tonight is definitely a non-runner. Hoping to have shaken it off sufficiently to train tomorrow!

slicus ricus

Chest + Biceps:

First session back post sickness, it lasted longer than I expected, a bad aul dose as they say. Still a bit blocked up in the head but felt healthy enough otherwise. Wasn't able to lift heavy, which I found out when I attempted 90kg on bench and could only manage 2. Anyway, it's good to be back!

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

Dumbbell Press:
30kg x 6
30kg x 6
32.5kg x 3
22.5kg x 8

Incline Press (Narrow grip):
60kg x 4
60kg x 6
60kg x 6

Cable Flys:
60kg x 8
70kg x 8
80kg x 7

Bicep curl:
17.5kg x 8
20kg x 8
20kg x 6
22.5kg x 4
10kg x 12 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

slicus ricus

Legs:

Squats:
60kg x 8
80kg x 8
90kg x 6
100kg x 4
100kg x 4
80kg x 8

Leg press (total weight)
150kg x 8
170kg x 8
190kg x 6
200kg x 6
100kg x 15

Leg extensions:
52.5kg x 8
57.5kg x 8
60kg x 8
62.5kg x 6
65kg x 6

Leg Curls:
Level 6 x 8
Level 7 x 8
Level 8 x 6
Level 9 x 6

Calf lifts (seated with plates):
50kg x 10
70kg x 8
70kg x 6
80kg x 6

slicus ricus

Did a shoulders and traps session in a hotel gym in the UK. Didn't log the session as my phone was out of battery at the time. The gym wasn't great either so just did what I could with the equipment available.

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 8
Dips Bw x 15
PU Bw x 5kg x 7
Dips Bw + 15kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 20kg x 8
PU Bw + 10kg x 5
Dips Bw + 25kg x 8
PU Bw x 8

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

Deadlift:
130kg x 8
150kg x 6
160kg x 4

Lat Pull down grip (medium neutral grip) super set with Single arm rows:
LPD - Level 7 x 8
SAR - 30kg x 10
LPD - Level 8 x 8
SAR - 32.5kg x 8
LPD - Level 9 x 6
SAR - 35kg x 6

Tricep Pulldown straight bar attachment (these weights couldn't be kg):
150kg x 10
160kg x 8
170kg x 5
130kg x 5

slicus ricus

5km run - 28 mins

Abs (2 rounds):
Hanging leg raises: bw x 12
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Core:
Plank:
+20kg x 40 secs
+20kg x 40 secs

slicus ricus

Chest + Biceps:

This was a pretty poor session, still not fully recovered from that cold/sinus thing. It just seems to be lingering there. I'm beginning to wonder if training is the best idea but then again, I reckon it just needs to run its course whether I'm training or not.

Bench Press:
60kg x 12
80kg x 6
85kg x 5
90kg x 3
80kg x 4
80kg x 4
60kg x 8

Dumbbell Press:
30kg x 8
32.5kg x 4
32.5kg x 4
22.5kg x 7

Incline Press (Narrow grip):
50kg x 6
50kg x 6
60kg x 5

Cable Flys:
60kg x 8
70kg x 8
80kg x 6
50kg x 8

Bicep curl:
17.5kg x 8
20kg x 8
20kg x 6
22.5kg x 5
10kg x 12 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

slicus ricus

Legs:

Squats:
60kg x 8
80kg x 8
90kg x 6
100kg x 5
100kg x 4
80kg x 8

Leg press (total weight)
150kg x 8
170kg x 8
190kg x 6
200kg x 5
100kg x 10

Leg extensions:
52.5kg x 8
57.5kg x 8
60kg x 8
62.5kg x 6
65kg x 6

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

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
60kg x 5
60kg x 5
55kg x 6
55kg x 5
50kg x 6

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 - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 4
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 8
47.5kg x 6

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
80kg x 8
100kg x 6

Face Pulls
70kg x 10
80kg x 8
90kg x 6

Abs (2 rounds):
Hanging leg raises: 12 x bw
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 10
Dips Bw x 15
PU Bw + 5kg x 6
Dips Bw + 15kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 20kg x 8
PU Bw + 10kg x 5
Dips Bw + 25kg x 8
PU Bw x 8

Bent over 2 arm long bar row (Bar +):
40kg x 15
60kg x 8
70kg x 8
80kg x 5
40kg x 12

Deadlift:
130kg x 8
150kg x 6
160kg x 4

Lat Pull down grip (medium neutral grip) super set with Single arm rows:
LPD - Level 7 x 8
SAR - 30kg x 10
LPD - Level 8 x 8
SAR - 32.5kg x 8
LPD - Level 9 x 6
SAR - 35kg x 6

Tricep Pulldown V bar attachment (these weights couldn't be kg):
140kg x 10
150kg x 8
160kg x 8
120kg x 8

Single arm triceps extensions:
12.5kg x 8
12.5kg x 8
15kg x 5

slicus ricus

4.15km run - 21 mins

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

Core:
Plank:
+20kg x 45 secs
+20kg x 45 secs

slicus ricus

Chest + Biceps:

Bench Press:
60kg x 12
80kg x 8
90kg x 5
95kg x 1
85kg x 6
85kg x 5
60kg x 7

Dumbbell Press:
Triceps were gone for this, hence the drop in weight shifted. Didn't give myself much rest time except for in between set 2 and 3 which might explain that one!
30kg x 5
30kg x 4
30kg x 6
22.5kg x 7

Incline Press (Narrow grip):
60kg x 4
60kg x 6
60kg x 6

Cable Flys:
80kg x 8
70kg x 8
80kg x 7
50kg x 12

Bicep curl:
17.5kg x 8
20kg x 8
20kg x 6
22.5kg x 6
10kg x 12 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

slicus ricus

Legs:

Squats:
60kg x 8
80kg x 8
90kg x 6
100kg x 6
105kg x 2
80kg x 8

Leg press (total weight):
150kg x 8
170kg x 8
190kg x 6
200kg x 6
100kg x 10

Leg extensions:
52.5kg x 8
57.5kg x 8
60kg x 8
62.5kg x 6
65kg x 6

Leg Curls:
Level 5 x 10
Level 6 x 8
Level 7 x 8
Level 8 x 6
Level 9 x 6

Calf lifts (seated with plates):
60kg x 10
70kg x 8
80kg x 6

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

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
60kg x 5
60kg x 5
55kg x 6
55kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 8
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 6
LR - 12.5kg x 7
BR - 12.5kg x 7

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 8
47.5kg x 6

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
80kg x 8
100kg x 6

Upward Row:
30kg x 10
35kg x 8
40kg x 6

Face Pulls
70kg x 10
80kg x 8
90kg x 8

Cable lateral raises:
20kg x 10
20kg x 8
20kg x 8

Abs (2 rounds):
Hanging leg raises: 12 x bw
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Core - plank:
Bw + 25kg x 40 sec
Bw + 25kg x 30 sec

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 10
Dips Bw x 12
PU Bw x 5kg x 7
Dips Bw + 15kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 20kg x 8
PU Bw + 10kg x 6
Dips Bw + 25kg x 8
PU Bw x 8

Bent over 2 arm long bar row (Bar +):
40kg x 15
60kg x 8
70kg x 8
80kg x 6
40kg x 12

Deadlift:
130kg x 8
150kg x 6
160kg x 4

Tricep bench:
40kg x 12
60kg x 10
60kg x 10
65kg x 10

Lat Pull down grip (medium neutral grip) super set with Single arm rows:
LPD - Level 7 x 10
LPD - Level 8 x 8
LPD - Level 9 x 6

Single arm triceps extensions:
12.5kg x 8
15kg x 8
17.5kg x 6