LAST WEEKS TRAINING
Back/Delt - Monday, Sep 09, 2024
Pull Up
Set 1: 20 reps
Set 2: 19 reps
Set 3: 18 reps
Lat Pulldown (Machine)
"Hammer strength machine - weight per hand"
Set 1: 75 kg x 14 [Failure]
Iso-Lateral Row (Machine)
Set 1: 85 kg x 11 [Failure]
Seated Cable Row - Bar Grip
"Neutral wide grip"
Set 1: 100 kg x 12 [Failure]
Lateral Raise (Cable)
Set 1: 10 kg x 16 [Failure]
Chest - Wednesday, Sep 11, 2024
Push Up
Set 1: 55 reps
Set 2: 45 reps
Set 3: 41 reps
Bench Press (Barbell)
Set 1: 130 kg x 10 [Failure]
Butterfly (Pec Deck)
Set 1: 117.5 kg x 14 [Failure]
Incline Bench Press (Dumbbell)
"Diff gym, only had 50kgs ffs"
Set 1: 50 kg x 14 [Failure]
Chest Dip (Weighted)
Set 1: 20 kg x 16 [Failure]
Set 2: 20 kg x 14 [Failure]
Set 3: 20 kg x 13 [Failure]
Legs - Thursday, Sep 12, 2024
Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps
Leg Extension (Machine)
"Diff gym, diff machine - other machine is per leg weight"
Set 1: 132.5 kg x 16 [Failure]
Leg Press (Machine)
Set 1: 300 kg x 18 [Failure]
Squat (Machine)
"V-Squat Machine"
Set 1: 140 kg x 12 [Failure]
Seated Leg Curl (Machine)
Set 1: 105 kg x 17 [Failure]
Arms and Calves - Saturday, Sep 14, 2024
Bicep Curl (Dumbbell)
Set 1: 17.5 kg x 9 [Failure]
Preacher Curl (Machine)
Set 1: 50 kg x 12 [Failure]
Incline Seated Hammer Curls
Set 1: 17.5 kg x 12 [Failure]
Triceps Pushdown
Set 1: 52 kg x 11 [Failure]
Triceps Rope Pushdown
Set 1: 50 kg x 10 [Failure]
Overhead Rope Tricep Extension
Set 1: 36.25 kg x 14 [Failure]
Calf Extension (Machine)
Set 1: 180 kg x 25 [Failure]
Seated Calf Raise
Set 1: 105 kg x 11 [Failure]
Cardio - Sunday, Sep 15, 2024
Treadmill
Set 1: 3km - 30min
Please Scroll Down to See Forums Below 
