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[RoySimpson]

Monday morning chesticles

20 minutes elliptical to kick things off.

Workout

Pec deck flies
1) 60kg x 15
2) 75kg x 15
3) 75kg x 12

Incline dumbbell flies
3 sets 17.5kg x 14 (slow controlled stretch)

Wide grip seated chest press
4 sets 80kg x 20
(10 standard reps & 10 with squeeze)

Decline cable flies
1) 30kg x 15
2) 25kg x 15
3) 25kg x 12
4) 20kg x 15

Upright cable row
5 sets 50kg x 15
Superset with pushups AMRAP

Front & side laterals raises (dumbbells)
3 sets 10kg x 12 & 12

Notes - little pressed for time today so did my best to monitor timing between sets which really helped get the most out of today's session

@TeeGee awesome work right here!

 

[25homes]

Late night leg session with the girlfriend.

Warming up with some stretching and foam roller

Adductor
5 sets of 30kg x 15

Abductor
5 sets of 30kg x 15

Leg extension plate load
1) 20kg x 20
2) 30kg x 20
3) 40kg x 15
4) 50kg x 15
5) 50kg x 15

Lying hamstring curls plate load
1) 40kg x 15
2) 30kg x 15
3) 30kg x 15
4) 20kg x 16

Smith machine squats (ass to the damn ground)
1) 40kg x 20
2) 50kg x 20
3) 60kg x 15
4) 70kg x 15
5) 80kg x 10
6) 90kg x 6
7) 60kg x 10

Hack squat machine
1) 40kg x 15
2) 40kg x 12
3) 40kg x 8

Leg extensions (single leg)
3 sets AMRAP

Still plenty of work to be done on these chicken legs but slowly seeing improvements which is great.. knees slowly getting back to handling load much better.

Very enjoyable workout

Nice workout

 

[TeeGee]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

 

[the_alcatraz]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

checking chicken rice bro what sauce you use? @TeeGee
and GF walk aint cardio lol you need gf bed time for that lol
good bench day

 

[stevesmi]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

@TeeGee You are a definitely Maniac. I love the different types of training you're doing. But you're keeping it simple dips and flat bench, you can't beat those two.

 

[BodyMonster34]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

@TeeGee bro this a good training.
The Dips are really good. They make boys into men. Make sure you tie up a heavy weight to it.

 

[ceo]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

@TeeGee Bros weighted Dips is very good. Are you tying a belt around you? How are you weighing down yourself? I've always had a hard time with those belts.

 

[SteveMobsterG]

Chest & shoulder session

Warming up with pushups & dips. Just get the blood pumping. Not tracking reps..

Workout slightly different to usual.

Incline db fly
3 sets of 17.5kg x 15

Pec deck fly
2 sets of 70kg x 15

Flat bench press
1) 80kg x 14
2) 100kg x 12
3) 60kg x 14

Weighted dips
1) 10kg x 16
2) 15kg x 16
3) 20kg x 14
4) 20kg x 13

Front & side db lateral superset
3 sets 12.5kg x 12 x 12

Cable upright row
5 sets 60kg x 15

Cardio - slow paced walk around town with girlfriend.

Standard chicken & rice meals attached

That's pretty cool

 

[TeeGee]

checking chicken rice bro what sauce you use? @TeeGee
and GF walk aint cardio lol you need gf bed time for that lol
good bench day

Just nandos low calorie sauce brother

 

[TeeGee]

Legs today

Adductor & abductor machine
3 sets each 40kg x 20

Body weight lunges
3 sets of 10 per leg

Lying hamstring curls
1) 30kg x 15
2) 30kg x 15
3) 40kg x 14
4) 40kg x 12

Barbell squats (dedicated to @SteveMobsterG & @BodyMonster34 ) no smith machine
1) 60kg x 20
2) 80kg x 16
3) 80kg x 14
4) 100kg x 10
5) 100kg x 7

Leg extensions
1) 30kg x 20
2) 30kg x 16
3) 40kg x 15
4) 40kg x 14
5) 50kg x 10 > 40kg x 8 > 30kg x 8 > 20kg x 10

Cardio - 35 minutes elliptical

Very very happy with my knees today. Squats felt great. Should have taken advice from @SteveMobsterG & @BodyMonster34 a long time ago and got away from the smith.

Only thing I would change from this workout is to have gone a little heavier sooner on the squats to push a little

Steak pics to be posted tomorrow