DarthPenguin Posted July 9 Author Posted July 9 Friday 6 June Seated Overhead Barbell Press 20kg x 5 30kg x 3 35kg x 10 35kg x 10 35kg x 10 35kg x 10 35kg x 12 ABC with 2 x 16kg KB x 10 rounds Assisted chin ups 45kg assistance 3 reps 3 reps 3 reps Neck Extension cable 7kg x 15 7kg x 15 7kg x 15 Neck flexion cable 7kg x 15 7kg x 15 7kg x 15
DarthPenguin Posted July 9 Author Posted July 9 Sunday 8th June Deadlift 70kg x 5 75kg x 5 85kg x 10 85kg x 10 85kg x 12 ABF KB OH Press 2 x 16kg KB x 70 total reps Assisted chin ups 45kg assistance 3 reps 3 reps 3 reps 3 reps Cable neck extension 7kg x 15 7kg x 15 7kg x 15 7kg x 15 Cable neck flexion 7kg x 15 7kg x 15 7kg x 15 7kg x 16
DarthPenguin Posted July 9 Author Posted July 9 Tuesday 10 June Bench Press 20kg x 5 40kg x 5 50kg x 5 55kg x 5 60kg x 10 60kg x 10 60kg x 11 ABC 2 x 16kg KB x 10 rounds Assisted chin up 45kg assistance 4 reps 4 reps 4 reps 4 reps Cable neck flexion 7kg x 16 7kg x 16 7kg x 16 7kg x 16 Cable neck extension 7kg x 16 7kg x 16 7kg x 16 7kg x 16
DarthPenguin Posted July 9 Author Posted July 9 Friday 20th June Squat 20kg x 5 40kg x 5 50kg x 5 60kg x 5 65kg x 10 65kg x 10 65kg x 15 ABF OH Press 2 x 16kg KB x 75 total reps Assisted chin up 45kg assistance 5 reps 5 reps 5 reps 4 reps Cable neck extension 7kg x 17 7 kg x 17 7kg x 17 Cable neck flexion 7kg x 17 7kg x 17 7kg x 17
DarthPenguin Posted July 9 Author Posted July 9 Tuesday 24 June Seated overhead barbell press 20kg x 5 30kg x 3 35kg x 5 35kg x 5 40kg x 10 40kg x 10 40kg x 11 ABC 2 x 16kg KB x 20 rounds Cable neck extension 7kg x 18 7kg x 18 7kg x 18 Cable neck flexion 7kg x 18 7kg x 18 7kg x 18 Triceps pushdown with fat bar 20kg x 10 20kg x 10 20kg x 10 20kg x 10 20kg x 10
DarthPenguin Posted July 9 Author Posted July 9 Thursday 26 June Deadlift 60kg x 5 75kg x 3 85kg x 1 90kg x 15 ABF KB OH Press 2 x 16kg kb x 64 total reps Assisted chin up 25kg assistance 3 reps 3 reps 3 reps Cable neck extension 7kg x 20 7kg x 20 7kg x 20 Cable neck flexion 7kg x 20 7kg x 20 7kg x 20
DarthPenguin Posted July 9 Author Posted July 9 Sunday 29 June Bench Press 20kg x 5 30kg x 5 45kg x 5 55kg x 3 60kg x 1 65kg x 12 ABC 2 x 16kg KB x 12 rounds Assisted chin up 25kg assistance 4 reps 3 reps 3 reps Cable neck flexion 9kg x 10 9kg x 10 9kg x 10 Cable neck extension 9kg x 10 9kg x 10 9kg x 10
DarthPenguin Posted July 9 Author Posted July 9 Tuesday 1 July Squat 20kg x 5 45kg x 5 55kg x 3 65kg x 1 70kg x 16 ABF OH PRess 2 x 16kg kb 80 reps total Barbell snatch high pull 20kg x 5 30kg x 5 40kg x 5 Decided to try this for first time in years and quite liked it! Cable neck flexion 9kg x 11 9kg x 11 9kg x 11 Cable neck extension 9kg x 11 9kg x 11 9kg x 11 KB single arm curl 14kg x 6 reps per arm and 2 sets total Added these in to try them
DarthPenguin Posted July 9 Author Posted July 9 Wednesday 2 July Karate session First one for a while unfortunately as a tonne of stuff has come up recently but seems to be dying down now. Was a good class though followed the usual format but that was good for getting back into it
DarthPenguin Posted July 9 Author Posted July 9 Thursday 3 July Seated Barbell oh press 20kg x 5 30kg x 5 35kg x 3 40kg x 1 45kg x 16 ABC 2 x 16kg kb x 12 rounds Asssisted chin ups 25kg assistance 2 reps 2 reps 2 reps 2 reps 2 reps Cable neck extension 9kg x 12 9kg x 12 9kg x 12 9kg x 12 9kg x 12 Cable neck flexion 9kg x 12 9kg x 12 9kg x 12 9kg x 12 9kg x 12 Fat bar biceps cable curl 16kg x 10 16kg x 10 16kg x 10
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