Monday, March 25
- Facepulls: throughout
- Deadlift: worked up to 105 x 13
- Lighter squat: 60 x 5 x 3, 70 x 5 x 2 supersetted with…
- Bodyweight pull ups: 6, 6, 6, 5, 5
- Machine row: 25 x 11, 11 ,11
- Seated leg extension and lying leg curl 14 kg x 16, 15, 15 supersetted
- Standing calf machine: 70, 80, 90, 100, 110 x 10
- Abs: sit ups 12, 12, 11
- Neck harness at home 10 kg x 26 flexion and extension
- Wrist curls at home 6 kg x 7, 7, 7 each side
Tuesday, March 26
- Facepulls: throughout
- Bench: worked up to 75 x 5*, 5*, 17
- Military press: 40 x 5 x 5
- Incline dumbbell press, supersetted with incline dumbbell shrug: 17.5 x 11, 11, 11
- Plate flys: 5 x 11, 11, 11
- EZ curls, supersetted with lying triceps extensions: bar plus 10 kg x 11, 11, 11
- Side bends 20 x 12, 12, 11
Wednesday, March 27
- Neck harness at home 10 kg x 27 flexion and extension
- Wrist curls at home 6 kg x 8, 7, 7 each side
Thursday, March 28
- Facepulls: throughout
- Squat: worked up to 80 x 5, 5, 18
- Deficit, wide grip, Romanian deadlift: 40 x 6, 6, 6
- T bar row: bar plus 30 x 11, 11, 11, 10, 10
- Dumbbell row: 17.5 x 11, 11, 11
- Dumbbell shrug: 15 x 11, 11, 11
- Standing individual leg curl machine: 15 kg x 15, 10 x 15, 5 x 16†
- Seated individual leg extension machine: 15 kg x 10, 20 x 10, 25 x 10†
- Standing calf raise machine: 72.5, 82.5, 92.5, 102.5, 112.5 x 10
- Sit ups 12, 12, 12
Friday, March 29
- Facepulls
- Press: worked up to 40 x 5*, 5*, 13
- Light bench: 50 x 5 x 3, 55 x 5 x 2
- Dips: bodyweight x 11, 11, 10
- Front, side, rear dumbbell raises: 2.5 kg x 11, 11, 10 in a circuit, non stop.
- Hammer curls: 7.5 x 11, 11, 10 supersetted with…
- Lying triceps extensions: ez bar plus 15 kg x 9, 9, 8
- Weighted side bends 20 kg x 12, 12, 12
- Neck harness flexion and extension 10 kg x 28 at home
- Reverse and regular dumbbell wrist curls 6 kg x 8, 8, 7 at home
*paused reps, with maximum bar speed/acceleration on concentric phase.
†usual machine was out-of-order, so I had to use the individual leg machines – which proved much better. Standing leg curls feel so much better, and the individual leg aspect allows extra focus on the quads/hams. Will be switching permanently now.
Barbell Training 