January 4th 2025
Push day
Warmups
Roller work (no idea what I'm doing but works)
Mcgill curl ups 3 sets of 10 per side
Planks front and sides 2 sets of 30 sec holds
Workout
Hammer strength wide grip 4 sets of 12
80kg
100kg
120kg
80kg
Peck deck fly 4 sets of 10 5111 tempo
45kg
55kg
65kg
65kg
Triple delt raise set 4 sets of 12/12/12
10kg
12.5kg
12.5kg
7.5kg
Cable upright row 4 sets of 15
50kg
55kg
60kg
60kg
Dips 4 sets AMRAP full ROM
19
15
12
10
Pushups 4 sets AMRAP full ROM
26
20
12
10
Notes - feeling good today. Low calorie day yesterday worked a treat...