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[RoySimpson]

Monday morning chesticles

20 minutes elliptical to kick things off.

Workout

Pec deck flies
1) 60kg x 15
2) 75kg x 15
3) 75kg x 12

Incline dumbbell flies
3 sets 17.5kg x 14 (slow controlled stretch)

Wide grip seated chest press
4 sets 80kg x 20
(10 standard reps & 10 with squeeze)

Decline cable flies
1) 30kg x 15
2) 25kg x 15
3) 25kg x 12
4) 20kg x 15

Upright cable row
5 sets 50kg x 15
Superset with pushups AMRAP

Front & side laterals raises (dumbbells)
3 sets 10kg x 12 & 12

Notes - little pressed for time today so did my best to monitor timing between sets which really helped get the most out of today's session

@TeeGee awesome work right here!

 

[25homes]

Late night leg session with the girlfriend.

Warming up with some stretching and foam roller

Adductor
5 sets of 30kg x 15

Abductor
5 sets of 30kg x 15

Leg extension plate load
1) 20kg x 20
2) 30kg x 20
3) 40kg x 15
4) 50kg x 15
5) 50kg x 15

Lying hamstring curls plate load
1) 40kg x 15
2) 30kg x 15
3) 30kg x 15
4) 20kg x 16

Smith machine squats (ass to the damn ground)
1) 40kg x 20
2) 50kg x 20
3) 60kg x 15
4) 70kg x 15
5) 80kg x 10
6) 90kg x 6
7) 60kg x 10

Hack squat machine
1) 40kg x 15
2) 40kg x 12
3) 40kg x 8

Leg extensions (single leg)
3 sets AMRAP

Still plenty of work to be done on these chicken legs but slowly seeing improvements which is great.. knees slowly getting back to handling load much better.

Very enjoyable workout

Nice workout