Face pulls throughout session
Power shrug 60, 70, 80, 90, 102.5 x 5
EZ curl bar + 12.5 kg x 10 x 3
Reverse curl EZ bar + 7.5 kg x 10 x 2
Dumbbell hammer curl 10 x 10 x 2
Sit ups bodyweight x 10, 10, + 5 kg x 10, + 10 kg x 12, bodyweight x 10
Side bends 20 kg x 11 x 5 each side
Calf raise 40, 50, 60, 70, 80 x 10
Face pulls throughout session
Squat: 90 x 5 x 5
Press: 45, 47.5, 50, 52.5, 55 x 5
Pull up bw x 3, 5, 5, + 10 kg x 6, bw x 7, 3, 3, 3
Dips: bodyweight x 5, 12, +10 kg x 9, bodyweight x 9
Dumbell shoulder press 10 x 10 x 3
EZ tricep extensions bar + 10 kg x 11 x 3
Good morning 12.5 x 5 x 3
Leg press 50 x 10 x 2, 75 x 22
Leg extension 14 x 15 x 3
Leg curl 14 x 15 x 3
Neck harness: 7.5 kg x 51 flexion and 51 extension
Sit ups: bodyweight x 10, 10, +5 kg x 10, +10 kg x 11, bodyweight x 10
Side bends: +20 kg x 10 x 5 each side
Barbell wrist curls: 6 kg x 25
Barbell reverse wrist curls: 6 kg x 25
Squat: worked up to 110 x 5
Bench: worked up to 100 x 5
Deadlift: worked up to 120 x 5
Dumbbell row: 12.5, 15, 17.5, 20, 22.5, 25, 22.5, 20, 17.5, 15, 12.5 x 10
Dips: bodyweight x 5, 12, +10 kg x 8, bodyweight x 8
Incline dumbbell shrug: 12.5 x 10 x 3
Dumbbell shrug: 12.5 x 10 x 3
Dumbbell rear lateral: 2.5 x 20 x 3
Romanian deadlift: 30 x 5 x 3
Leg press: 50 x 10 x 2, 75 x 21
Leg curl: 9.5 x 15 x 3
Leg extension: 9.5 x 15 x 3
Standing calf raise: 37.5, 47.5, 57.5, 67.5, 77.5 x 10
Squat: 67.5 x 5 x 2
Press: 40 x 5 x 3
Face pulls throughout session
Neck harness: extension and flexion 7.5 kg x 50 each
Face pulls throughout session
Power shrug 60, 70, 80, 90, 100 x 5
EZ curl bar + 10 kg x 10 x 3
Reverse curl EZ bar + 5 kg x 10 x 2
Dumbbell hammer curl 7.5 x 10 x 2
Sit ups bw x 10 x 2, + 5 kg x 10, + 10 kg x 10, bw x 10
Side bends 20 kg x 10 x 5
Calf raise 35, 45, 55, 65, 75 x 10
Face pulls throughout session
Squat 80, 85, 90, 95, 100 x 5
Bench 80, 82.5, 85, 87.5, 90 x 5
Pull up bw x 3, 5, 5, + 10 kg x 5, bw x 6, 3, 3, 3
Incline dumbell press 12.5 x 10 x 3
Plate flys 5 x 10 x 3
EZ tricep extensions bar + 10 kg x 10 x 3
Good morning 10 x 5 x 3
Leg press 50 x 10 x 2, 75 x 20
Leg extension 7 x 15 x 3
Leg curl 7 x 15 x 3
Did a light, full body session today, and will do another Friday.
Am deciding on a plan to follow, starting next week onwards.
Facepulls and straight-arm pulldowns for warmup, plus facepulls throughout session
Press worked up to 80 x 2, 85 x 1*, back off/strip sets with 70, 60, 50, 40
Bodyweight chins 65 total
Deadlift 162 x 5, deficit deadlift off thick plate 103 x 3 x 2
Barbell shrug 90 x 10 x 3, 60 x 15 x 2
Dumbbell rear laterals 2.5 x 48 total reps
Dumbbell curls two sets
Hammer curls two sets
Rope pushdowns 132 reps
Standing calf machine 35 x 10, 45 x 10, 55 x 10, 65 x 10, 75 x 11
*I think the military press double and single are both records for me.
Barbell Training 