Last weeks training update
As usual, left out the warm up sets etc to make it look cleaner
Back/Delt - Monday, Aug 12, 2024
Pull Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 14 reps
Lat Pulldown (Cable)
Set 1: 110 kg x 13 [Failure]
Iso-Lateral Row (Machine)
Set 1: 67.5 kg x 14 [Failure]
Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 12 [Failure]
Lateral Raise (Cable)
Set 1: 7.5 kg x 14 [Failure]
Rear Delt Reverse Fly (Machine)
Set 1: 75 kg x 10 [Failure]
Seated Shoulder Press (Machine)
Set 1: 98 kg x 20
Cardio+Abs - Tuesday, Aug 13, 2024
Treadmill
Set 1: 2.9km - 30min
Hanging Leg Raise
Set 1: 10 reps
Set 2: 7 reps
Set 3: 7 reps
Decline Crunch
Set 1: 17 reps
Set 2: 13 reps
Set 3: 14 reps
Chest - Wednesday, Aug 14, 2024
Push Up
Set 1: 45 reps
Set 2: 38 reps
Set 3: 37 reps
Incline Bench Press (Dumbbell)
Set 1: 56 kg x 11 [Failure]
Butterfly (Pec Deck)
Set 1: 111 kg x 12 [Failure]
Bench Press (Barbell)
"had an elbow niggle during these"
Set 1: 130 kg x 6 [Failure]
Pullover (Dumbbell)
Set 1: 25 kg x 12 [Failure]
Chest Dip (Weighted)
Set 1: 20 kg x 12 [Failure]
Set 2: 20 kg x 9 [Failure]
Set 3: 20 kg x 11 [Failure]
Legs - Thursday, Aug 15, 2024
Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps
Leg Extension (Machine)
"Single leg"
Set 1: 60 kg x 14 [Failure]
Leg Press (Machine)
Set 1: 300 kg x 15 [Failure]
Hack Squat (Machine)
Set 1: 140 kg x 11 [Failure]
Lying Leg Curl (Machine)
Set 1: 77 kg x 11 [Failure]
Back Extension (Weighted Hyperextension)
Set 1: 20 kg x 20 [Failure]
Set 2: 20 kg x 20 [Failure]
Set 3: 20 kg x 16 [Failure]
Calf Press (Machine)
Set 1: 300 kg x 14 [Failure]
Back/Delt - Friday, Aug 16, 2024
Pull Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 16 reps
Lat Pulldown (Cable)
Set 1: 110 kg x 12 [Failure]
Iso-Lateral Row (Machine)
Set 1: 70 kg x 15 [Failure]
Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 11 [Failure]
Lateral Raise (Cable)
Set 1: 8.25 kg x 11 [Failure]
Rear Delt Reverse Fly (Machine)
Set 1: 75 kg x 12 [Failure]
Overhead Press (Smith Machine)
"Seated"
Set 1: 90 kg x 12
Arms - Saturday, Aug 17, 2024
Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 16 [Failure]
Preacher Curl (Machine)
"Bump from 41 last week but diff machine to last week"
Set 1: 44 kg x 15 [Failure]
Incline Seated Hammer Curls
Set 1: 15 kg x 13 [Failure]
Triceps Pushdown
Set 1: 43.3 kg x 17 [Failure]
Triceps Rope Pushdown
Set 1: 45 kg x 11 [Failure]
Overhead Rope Tricep Extension
Set 1: 24.8 kg x 14 [Failure]
Cardio+Abs - Sunday, Aug 18, 2024
Treadmill
Set 1: 2.9km - 30min
Decline Crunch
Set 1: 24 reps
Set 2: 17 reps
Set 3: 14 reps
Hanging Leg Raise
Set 1: 11 reps
Set 2: 8 reps
Set 3: 8 reps