Bench
25 pull ups
5/3/1 bench press - 5,5,5
77.5kg (171lbs), 82.5kg (182lbs), 87.5kg (193lbs)
Barbell bench press – 5 x 10
52.5kg (115lbs)
Cable Flys – 5 x 10
30kg(66lbs) each arm
Bodyweight dips – 5 x 10
Cardio - 10 minutes
This was a hard session, think its because i have had a week off and haven't in so long
Hit all reps and 5x10 i did some tempo work with
Afterwards my upper body was killed
Squat
5/3/1 squat - 5, 5, 5
85kg (187lbs), 90kg (198lbs), 95kg (209lbs)
Squat – 5 x 10 at 50%
55kg (121lbs)
Leg extensions – 5 x 10
35kg (77lbs) - 1 sets
37.5kg (83lbs) - 4 sets
Leg curls – 5 x 10
37.5kg (83lbs) - 2 sets
40kg (88lbs) - 3 sets
Calve raises – 5 x 10
80kg (176lbs)
Cardio - 10 minutes
Today was another hard session, giving i have to walk out away from the squat rack because im too short ha
The leg curl machine at this gym is great
Got through it and felt it
Great session to start
Keep it simple as simple works -this is true
25 pull ups
5/3/1 bench press - 5,5,5
77.5kg (171lbs), 82.5kg (182lbs), 87.5kg (193lbs)
Barbell bench press – 5 x 10
52.5kg (115lbs)
Cable Flys – 5 x 10
30kg(66lbs) each arm
Bodyweight dips – 5 x 10
Cardio - 10 minutes
This was a hard session, think its because i have had a week off and haven't in so long
Hit all reps and 5x10 i did some tempo work with
Afterwards my upper body was killed
Squat
5/3/1 squat - 5, 5, 5
85kg (187lbs), 90kg (198lbs), 95kg (209lbs)
Squat – 5 x 10 at 50%
55kg (121lbs)
Leg extensions – 5 x 10
35kg (77lbs) - 1 sets
37.5kg (83lbs) - 4 sets
Leg curls – 5 x 10
37.5kg (83lbs) - 2 sets
40kg (88lbs) - 3 sets
Calve raises – 5 x 10
80kg (176lbs)
Cardio - 10 minutes
Today was another hard session, giving i have to walk out away from the squat rack because im too short ha
The leg curl machine at this gym is great
Got through it and felt it
Great session to start
Keep it simple as simple works -this is true
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