w18 – chested and legged

Activity: weights
Training Partner: NA
Calories intake: 2955
Cal Burn : 3100

Barbell Full Squat

Set 1 : 75.0×5
Set 2 : 85.0×5
Set 3 : 105.0×5
Set 4 : 105.0×5
Set 5 : 110.0×5
Set 6 : 120×1
Set 7 : 60×12

Dumbbell Walking Lunges

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Cable Standing One Arm Bicep Curl

Set 1 : 30.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10

Leg ext

Set 1 : 62.5×12
Set 2 : 65.0×12
Set 3 : 70.0×13
Set 4 : 70.0×12

Alternate Hammer Curl

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Seated Leg Curl

Set 1 : 67.5×12
Set 2 : 67.5×12
Set 3 : 67.5×12

Cable Triceps Pushdown

Set 1 : 65.0×12
Set 2 : 65.0×12
Set 3 : 65.0×12

Calf Press On Leg Press Machine

Set 1 : 220.0×20
Set 2 : 220.0×20
Set 3 : 220.0×20
Set 4 : 220.0×20
Set 5 : 220×20
Set 6 : 220.0×25

Cable Standing Triceps Extension

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

EZ-Bar Curl

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Damage: Levator.

NOTES: Still cruising. Very slight cut happening for holiday mode.

w17 backaroo

Activity: weights
Training Partner: NA
Calories intake: 3120
Cal Burn : 2998

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 70.0×8
Set 3 : 75.0×8
Set 4 : 80.0×10

Barbell Deadlift

Set 1 : 90.0×8
Set 2 : 110.0×8
Set 3 : 115.0×6
Set 4 : 125.0×6
Set 5 : 135.0×3
Set 6 : 100.0×10
Set 7 : 85.0×8

Straight Arm Push Down

Set 1 : 55.0×10
Set 2 : 62.5×10
Set 3 : 62.5×9
Set 4 : 62.5×10
Set 5 : 27.5×8

One-Arm Dumbell Row

Set 1 : 35.0×8
Set 2 : 35.0×10
Set 3 : 35.0×10

Dumbbell Tricep Kickback

Set 1 : 12.5×10
Set 2 : 12.5×10
Set 3 : 12.5×10

Wide Grip Lat Pulldown

Set 1 : 62.5×10
Set 2 : 62.5×10
Set 3 : 62.5×10

Triceps Pushdown V-Bar

Set 1 : 52.5×10
Set 2 : 52.5×10
Set 3 : 50.0×12

Full Range Of Motion Lat Pulldown

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10

Damage: Levator.

NOTES: Cruise control.

w17 – shoulder

Activity: weights
Training Partner: NA
Calories intake: 3558
Cal Burn : 3414

Barbell Shoulder Press

Set 1 : 30.0×20
Set 2 : 35.0×15
Set 3 : 60.0×6
Set 4 : 65.0×6
Set 5 : 70.0×5
Set 6 : 50×12

Dumbbell Lateral Raise

Set 1 : 25.0×12
Set 2 : 25.0×13
Set 3 : 25.0×12
Set 4 : 25.0×10

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 180.0×10
Set 3 : 180.0×10
Set 4 : 180.0×10

SSEt1: Standing Low Pulley Deltoid Raise

Set 1 : 30.0×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Sset1 : Cable Front Raise

Set 1 : 20.0×10
Set 2 : 17.5×10
Set 3 : 17.5×10

Face pulls

Set 1 : 30.0×20
Set 2 : 50.0×12
Set 3 : 50.0×12
Set 4 : 50.0×12

one arm Kb Swing

Set 1 : 24.0×40

Damage: Levator.

NOTES: Shoulder is a little unstable. pump in the left delt. 2 x squash games to finish. I should probably do a check in, thought and everything update soon enough. Not sure what to write though.

w17 – legs DL

Activity: weights
Training Partner: NA
Calories intake: 2840
Cal Burn : 3150

Leg Press

Set 1 : 200.0×10
Set 2 : 220.0×10
Set 3 : 260.0×8
Set 4 : 280.0×8
Set 5 : 300.0×8
Set 6 : 320.0×3

Leg ext

Set 1 : 62.5×15 (PB 1rm)
Set 2 : 62.5×15
Set 3 : 62.5×15
Set 4 : 62.5×15

Seated Leg Curl

Set 1 : 60.0×15
Set 2 : 65.0×12
Set 3 : 65.0×12
Set 4 : 65.0×12

SSET 1 : Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps

SSET 1 : Cable Crunch

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 90.0×10
Set 4 : 90.0×10

KB SLDL

Set 1 : 32.0×15
Set 2 : 32.0×12
Set 3 : 32.0×12
Set 4 : 32.0×12

Dumbbell Walking Lunges

Set 1 : 40.0×8
Set 2 : 40.0×8
Set 3 : 40.0×8

Damage: Levator (hurting today)

NOTES: Kind of a deload week for legs. No squats today. Finished off with a couple games of squash.

w17 – chests

Activity: weights
Training Partner: NA
Calories intake: 3540
Cal Burn : 3991

Barbell Bench Press

Set 1 : 60.0×8
Set 2 : 70.0×7
Set 3 : 80.0×6
Set 4 : 90.0×3

Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10
Set 4 : 0.0×10

Dumbbell Incline Bench Press

Set 1 : 65.0×6
Set 2 : 75.0×5
Set 3 : 75.0×5
Set 4 : 75.0×5

SSET 1: Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 60.0×12
Set 3 : 65.0×12

SSET 1: Dumbbell Concentration Curls

Set 1 : 17.5×10
Set 2 : 17.5×10
Set 3 : 17.5×10

Cable Cross Over

Set 1 : 65.0×9
Set 2 : 65.0×8
Set 3 : 65.0×8
Set 4 : 35.0×12
Set 5 : 35.0×12
Set 6 : 35.0×12

Palm up low cable fly

Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 45.0×12

one arm Kb Swing

Set 1 : 24.0×10
Set 2 : 24.0×12
Set 3 : 24.0×12

Damage: Levator.

NOTES: Shoulder is a little unstable. Lots of grinding muscle over the scapula today. Did some rehab work on it. Pretty good session otherwise.

w16 – backaroos

Activity: weights
Training Partner: NA
Calories intake: 3540
Cal Burn : 3991

Hang clean + push press

Set 1 : 40.0×10
Set 2 : 50.0×6
Set 3 : 50.0×8
Set 4 : 50.0×8

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 70.0×10
Set 4 : 80.0×10
Set 5 : 80×8
Set 6 : 60.0×10

SSET1 : Wide Grip Lat Pulldown

Set 1 : 62.5×10
Set 2 : 65.0×8
Set 3 : 60.0×10
Set 4 : 30.0×25

SSET1: Pull Ups

Set 1 : 7 Laps/Reps
Set 2 : 6 Laps/Reps
Set 3 : 5 Laps/Reps

Cable Seated Row

Set 1 : 60.0×10
Set 2 : 75.0×8
Set 3 : 72.5×8
Set 4 : 35.0×25

Straight Arm Push Down

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 45×12

Chin-Up

Set 1 : 0.0×8
Set 2 : 0.0×10
Set 3 : 0.0×10

Damage: Levator.

NOTES: Just splitting up more days and session. The shorter time span is working for me at the moment. There is not much happening right now outside work and gym. So until i pick that up i’ll probably head to gym about 5 times a week until holidays. Squash was awesome today. Managed to go from 0-6 to winning 9-7 lol :P

w16 – shoulder

Activity: weights
Training Partner: NA
Calories intake: 3100
Cal Burn : 2847

Barbell Shoulder Press

Set 1 : 35.0×16
Set 2 : 65.0×5
Set 3 : 65.0×5
Set 4 : 70.0×6
Set 5 : 70.0×6

Dumbbell Front Raise

Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 32.5×10
Set 2 : 30.0×10
Set 3 : 30.0×10
Set 4 : 30.0×10

Face pulls

Set 1 : 60.0×12
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 80.0×10

Dumbbell Lateral Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Prone Delt V raise
Set 1 : 8.0×12
Set 2 : 8.0×12
Set 3 : 8.0×12

Damage: Levator.

NOTES: Short session, bigger session tomomrow. Just spliting up more workouts but less time.

w16 – legs

Activity: weights
Training Partner: NA
Calories intake: 3454
Cal Burn : 3250

Barbell Full Squat

Set 1 : 65.0×6
Set 2 : 85.0×6
Set 3 : 95.0×3
Set 4 : 105.0×3
Set 5 : 112.5×4
Set 6 : 125×3
Set 7 : 130×3
Set 8 : 132.5×0

SSET 1: Leg Press

Set 1 : 160.0×15
Set 2 : 160.0×12
Set 3 : 160.0×12
Set 4 : 160.0×12
Set 5 : 160.0×10
Set 6 : 160.0×12
Set 7 : 160×10
Set 8 : 160×10
Set 9 : 160×12
Set 10 : 160×10

SSET1: Calf Press On Leg Press Machine

Set 1 : 160.0×14
Set 2 : 160×12
Set 3 : 160×10
Set 4 : 160×12
Set 5 : 160×12
Set 6 : 160×12
Set 7 : 160×15
Set 8 : 160×15
Set 9 : 160×15
Set 10 : 160×20

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 11 Laps/Reps
Set 4 : 10 Laps/Reps

KB SLDL

Set 1 : 32.0×12
Set 2 : 32.0×12
Set 3 : 32.0×12

Cable Wood Chops

Set 1 : 40.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10

Damage: Levator.

NOTES: Decent session, short sweet intense.

w16 chest

Activity: weights
Training Partner: NA
Calories intake: 2757
Cal Burn : 3140

Dumbbell Bench Press

Set 1 : 30.0×18 (tuts)
Set 2 : 60.0×9
Set 3 : 75.0×6
Set 4 : 75.0×5
Set 5 : 75.0×5

Cable Cross Over

Set 1 : 60.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10
Set 4 : 45.0×10
Set 5 : 35.0×15 (tuts)
Set 6 : 35.0×12 (tuts)

Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10
Set 4 : 0.0×10

SSET 1: Deep Push Up

Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

SSET 1: Palm up low cable fly

Set 1 : 42.5×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10

Machine Inner Chest Press

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×13

Standing Biceps Cable Curl

Set 1 : 35.0×12 (tuts)
Set 2 : 45.0×11 (tuts)
Set 3 : 45.0×12 (tuts)

Damage: Lev, rhomb , tres major, pec minor.

NOTES: Late session today, just getting essentials in. Might hit up the gym again tomorrow to hit accessories.

w16 – back

Activity: weights
Training Partner: NA
Calories intake: 3145
Cal Burn : 2985

Clean

Set 1 : 47.5×5
Set 2 : 60.0×5
Set 3 : 71.0×5
Set 4 : 74.0×5
Set 5 : 80×1

Barbell Deadlift

Set 1 : 82.5×6
Set 2 : 92.5×6
Set 3 : 122.5×6
Set 4 : 142.5×4
Set 5 : 162.5×1
Set 6 : 172.5×1

Straight Arm Push Down

Set 1 : 57.5×10
Set 2 : 57.5×10
Set 3 : 57.5×10
Set 4 : 27.5×9

Cable Seated Row

Set 1 : 72.5×11
Set 2 : 72.5×10
Set 3 : 72.5×10
Set 4 : 32.5×21

Wide Grip Lat Pulldown

Set 1 : 62.5×8
Set 2 : 62.5×8
Set 3 : 62.5×8
Set 4 : 32.5×10

Triceps Pushdown – Rope

Set 1 : 45.0×12
Set 2 : 45.0×12
Set 3 : 45.0×12

Unilateral Pull Down

Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10

Standing Biceps Cable Curl

Set 1 : 30.0×21
Set 2 : 30.0×16
Set 3 : 30.0×20

Damage: Lev, rhomb , tres major, pec minor.

NOTES: Didn’t max out deadlift today. Didn’t feel like it. Bringing everything back for time under tension on accessories work. I am on cruise control for now as i have only a few weeks until the USA. When i come back i will give it one last huge push for aesthetics. After the end of this year i will reassess my priorities. I will always train and always make sure i achieve my goals in lifting /fitness.

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