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@Trenhead3cc Looking solid bro!
Approved Log My Ongoing Cycle Journey Log
- Thread starter Trenhead3cc
- Start date
Back training
In 550am
Out 640am
A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8
Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10
Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10
Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9
Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11
Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8
In 550am
Out 640am
A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8
Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10
Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10
Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9
Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11
Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8
Lets get it man
In 545am
Out 7am
Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10
Tricep extension machine -
30kg x 20
40kg x 15
45kg x 13
45kg x 10
Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 10
Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 12
28.75kg x 11
Rope hammer curls
28.75kg x 18
32.50kg x 12
32.50kg x 9
Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 14
28.75kg x 12
28.75kg x 11
Overhand grip ezy bar curls
30kg x 16
40kg x 9
40kg x 8
Tricep cable kickbacks
7.5kg x 14
7.5kg x 12
7.5kg x 10
Crucifix curls - each arm
10kg x 16
12.5kg x 12
12.5kg x 10
Tricep drop set v bar
40kg x 14
25kg x 14
17.5kg x 15
Straight bar bicep curl cable drop set
32.5kg x 12
21.25kg x 10
15kg x 10
Ab roller until failure
Into plank to failure
Into 6inches heel raise hold to failure
Into crunches to failure
Out 7am
Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10
Tricep extension machine -
30kg x 20
40kg x 15
45kg x 13
45kg x 10
Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 10
Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 12
28.75kg x 11
Rope hammer curls
28.75kg x 18
32.50kg x 12
32.50kg x 9
Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 14
28.75kg x 12
28.75kg x 11
Overhand grip ezy bar curls
30kg x 16
40kg x 9
40kg x 8
Tricep cable kickbacks
7.5kg x 14
7.5kg x 12
7.5kg x 10
Crucifix curls - each arm
10kg x 16
12.5kg x 12
12.5kg x 10
Tricep drop set v bar
40kg x 14
25kg x 14
17.5kg x 15
Straight bar bicep curl cable drop set
32.5kg x 12
21.25kg x 10
15kg x 10
Ab roller until failure
Into plank to failure
Into 6inches heel raise hold to failure
Into crunches to failure
