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[TeeGee]

@TeeGee Numbers look good bro....workout with son must be amazing how old he is?

14 bro. 15 in a few months

 

[25homes]

Nice job

 

[Noah Wixx]

13th April

Legs

Lunges body weight
3 sets of 12 per side

Leg extensions
5 sets of 25kg x 20
Final set 10rep drops. 30kg - 25kg - 20kg - 15kg

Leg press
3 sets of 160kg x 12
2 sets of 200kg x 10
1 set of 120kg x 25 (fast reps)

Standing ham curls
5 sets of 15kg x 15 per side

Calf raises
5 sets of 35kg x 25

Fun fast paced workout here. My son joined me for it so it was slightly tweaked in terms of sets and one exercise switched out.

Had a great time

Nothing better than a bonding and teaching moment

 

[TeeGee]

April 20

Been out of action with a cold.. took some time to rest up and get back to it

Chest & shoulders.

Warming up
Pushups 3 sets of 20
Mcgill curl ups 3 sets of 10 per side
Planks 3 sets of 60 second hold

Workout
Pec deck fly
1) 45kg x 20
2) 55kg x 20
3) 65kg x 15
4) 70kg x 12
5) 70kg x 10

Wide seated chest press
1) 80kg x 16
2) 80kg x 14
3) 100kg x 12
4) 100kg x 12
5) 100kg x 8

Incline dumbbell fly superset with pushups
1) 15kg x 15 & 20 pushups
2) 15kg x 15 & 14 pushups
3) 15kg x 15 & 12 pushups

Front & side dumbbell lateral raise superset
1) 7.5kg x 12 x 12
2) 7.5kg x 12 x 12
3) 7.5kg x 12 x 10

Decline cable crossover s/s w/ rear delt rope pull
1) 20kg x 15 & 35kg x 16
2) 30kg x 14 & 35kg x 15
3) 30kg x 12 & 35kg x 15

Dips superset with pushups 2 sets of failure
1) 18 drips & 11 pushups
2) 11 dips & 8 pushups

Absolutely fried..

Cardio

35 minutes on elliptical

This workout had one goal. To get a really juicy pump and just start my day off with a bang. Was quite happy with it to be honest. Minimal rest periods was lethal..

Rear delta and traps are starting to come through a lot more which I'm really happy with