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[hypogaeum]

Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 7

Incline Bench Press (Barbell)
Set 1: 90 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 10

Superset

Incline Chest Fly (Dumbbell)​

Set 1: 15 kg × 12​

Set 2: 15 kg × 12​

Set 3: 15 kg × 12​

Set 4: 15 kg × 12​

​

Cable Crossover​

Set 1: 20 kg × 12​

Set 2: 20 kg × 12​

Set 3: 20 kg × 12​

Set 4: 20 kg × 12​

Superset

Bench Dip​

Set 1: +8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 80 kg × 12​

Set 2: 80 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

A recent lack of sleep felt like it caught up with me a bit today. Was quite slow getting into the chest movements, but managed to find a spark and close out strong.

GP has prescribed something a little stronger than melatonin for the next week and a half (sleep study to see if I have sleep apnea will happen next week), and then will assess things from there.

 

[the_alcatraz]

Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 7

Incline Bench Press (Barbell)
Set 1: 90 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 10

Superset

Incline Chest Fly (Dumbbell)​

Set 1: 15 kg × 12​

Set 2: 15 kg × 12​

Set 3: 15 kg × 12​

Set 4: 15 kg × 12​

​

Cable Crossover​

Set 1: 20 kg × 12​

Set 2: 20 kg × 12​

Set 3: 20 kg × 12​

Set 4: 20 kg × 12​

Superset

Bench Dip​

Set 1: +8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 80 kg × 12​

Set 2: 80 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

A recent lack of sleep felt like it caught up with me a bit today. Was quite slow getting into the chest movements, but managed to find a spark and close out strong.

GP has prescribed something a little stronger than melatonin for the next week and a half (sleep study to see if I have sleep apnea will happen next week), and then will assess things from there.

bench dips i like them with some normal weight dips

 

[hypogaeum]

Rowing (Machine)
Set 1: 0.515 km | 2:19 [Warm-up]

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 90 kg × 12
Set 4: 90 kg × 10
Set 5: 90 kg × 8
Set 6: 90 kg × 6
Set 7: 90 kg × 6

Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Superset

Seated Row (Cable)​

Set 1: 145 kg × 12​

Set 2: 145 kg × 12​

Set 3: 145 kg × 12​

Set 4: 145 kg × 12​

​

Cable Rope Pullover​

Set 1: 50 kg × 12​

Set 2: 50 kg × 12​

Set 3: 50 kg × 12​

Set 4: 50 kg × 12​

Didn’t get to do the two arm exercises and the ab exercises that I was hoping to do, but back was feeling strong.

Kid had his tonsils out this morning, so had bit of a challenging morning as far as food (first meal wasn’t until 2:30pm) but playing catch up now and trying to make the best of the situation.

Will be back at it tomorrow. New day, new opportunity!

 

[Trenhead3cc]

Rowing (Machine)
Set 1: 0.515 km | 2:19 [Warm-up]

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 90 kg × 12
Set 4: 90 kg × 10
Set 5: 90 kg × 8
Set 6: 90 kg × 6
Set 7: 90 kg × 6

Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Superset

Seated Row (Cable)​

Set 1: 145 kg × 12​

Set 2: 145 kg × 12​

Set 3: 145 kg × 12​

Set 4: 145 kg × 12​

​

Cable Rope Pullover​

Set 1: 50 kg × 12​

Set 2: 50 kg × 12​

Set 3: 50 kg × 12​

Set 4: 50 kg × 12​

Didn’t get to do the two arm exercises and the ab exercises that I was hoping to do, but back was feeling strong.

Kid had his tonsils out this morning, so had bit of a challenging morning as far as food (first meal wasn’t until 2:30pm) but playing catch up now and trying to make the best of the situation.

Will be back at it tomorrow. New day, new opportunity!

Kids bro! Always keep us on our toes! Hope he doing ok

 

[hypogaeum]

Kids bro! Always keep us on our toes! Hope he doing ok

Yeah that’s just life for you! Doctor wants him to have panadol at 7am, 1pm, 7pm and 1am, so I’m down for the 1am medication tonight

 

[the_alcatraz]

Rowing (Machine)
Set 1: 0.515 km | 2:19 [Warm-up]

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 90 kg × 12
Set 4: 90 kg × 10
Set 5: 90 kg × 8
Set 6: 90 kg × 6
Set 7: 90 kg × 6

Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Superset

Seated Row (Cable)​

Set 1: 145 kg × 12​

Set 2: 145 kg × 12​

Set 3: 145 kg × 12​

Set 4: 145 kg × 12​

​

Cable Rope Pullover​

Set 1: 50 kg × 12​

Set 2: 50 kg × 12​

Set 3: 50 kg × 12​

Set 4: 50 kg × 12​

Didn’t get to do the two arm exercises and the ab exercises that I was hoping to do, but back was feeling strong.

Kid had his tonsils out this morning, so had bit of a challenging morning as far as food (first meal wasn’t until 2:30pm) but playing catch up now and trying to make the best of the situation.

Will be back at it tomorrow. New day, new opportunity!

super sets are what i love to see bro

your kid alright now?

 

[stevesmi]

excellent job on the rowing keep it up

 

[hypogaeum]

your kid alright now?

Yeah he will be. Expect him to need a bit of extra care over the next couple of weeks, but it’s a fairly common procedure so nothing too scary.

 

[SteveMobsterG]

Good back workout!

 

[Noah Wixx]

Rowing (Machine)
Set 1: 0.515 km | 2:19 [Warm-up]

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 90 kg × 12
Set 4: 90 kg × 10
Set 5: 90 kg × 8
Set 6: 90 kg × 6
Set 7: 90 kg × 6

Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Superset

Seated Row (Cable)​

Set 1: 145 kg × 12​

Set 2: 145 kg × 12​

Set 3: 145 kg × 12​

Set 4: 145 kg × 12​

​

Cable Rope Pullover​

Set 1: 50 kg × 12​

Set 2: 50 kg × 12​

Set 3: 50 kg × 12​

Set 4: 50 kg × 12​

Didn’t get to do the two arm exercises and the ab exercises that I was hoping to do, but back was feeling strong.

Kid had his tonsils out this morning, so had bit of a challenging morning as far as food (first meal wasn’t until 2:30pm) but playing catch up now and trying to make the best of the situation.

Will be back at it tomorrow. New day, new opportunity!

This workout looks killer man