hey guys just thought id put a little journal out there in which i can keep on top of things and monitor my training progression as i head towards next years goals.
Thus far been a productive week. ive hit chest, back and shoulders. legs tomoro.
ill post up as many sessions as i can along wit progress pics and videos along the way.
Bank Hol Monday Chest
- Flat bench 60/80/100 warm up 120 /130/140 x 6/6/3 105 x 10 110x 10 (back off sets)
- Dumbbell press 30 x 10 50x10/10/8 drop 30 x 10
- Dips BW challenge max reps 1 set = 27 reps
- Db flys 30x12 35 x 10 40 x 8 drop 27.5 x 8 17.5 x 8
- Cable flys 4 x 15 double drop last set
- 6 mins HIT ball to the wall stairmaster 130cals
Back and Biceps
Ez bar straight arm pulldowns 4 x 15 warm up
Hex bar deadlifts 5 x 6 max weight top set 2x 10-12 back off sets 140kg
One arm db rows 4 sets 10 reps work to top end set 40/50/60/70kg
One arm low 3 x 10 build to max weight 80kg per side
Pendlay rows 3 x 12 90kg
One arm rope rev rear felt 20/15/12/10
Heavy dumbbell hammers 1 warm up 2 heavy working 35kg each arm
Ez bar cables curls 3 sets inc kg each set
6 mins hit stairmaster
Shoulders
Hammer strength press 20/15/12/10/10/6 increase weigh each set
Rack clean and press 60kg 5 x 5
Standing dumbbell press 25kg 8/8/6
Seated rear db laterals 17.5kg superset db side laterals 10kg 3 x 15/15
Rope face pull / one arm rev cable fly / banded rears 3 sets 15 reps each
Cybex dip machine superset cable pushdowns 3 x 15/15
10 mins bike cardio
3 x 20/20/20 abs circuit
Love the thread of the last two posts ahahaha
Well.... so much fr active rest. My competitive side got the better of me!
80kg deadlift x 12
60kg hang clean x 9
60kg push press x 6
10 rounds fast as possible 22 mins 17 seconds!!!
Arms
Rope pushdowns 4 x 25 (15 split 10 closed)
Cybex dips 15/12/10/8 drop
Overhead rope ext 4 x 15
Straight bar pushdowns superset diamond press ups 3 x 15 / failure
Ez cable curls 20/15/12/10 drop
Double arm db hammer curls 4 x 12-8
Alt db curls 3 x16
Mts curls RP 15/10/5
Rev curls 2 x20
Plate side laterals 15 reps superset standing db press 10-6 reps 4 rounds
Single arm rope rev cable 3x10
Abs circuit 12 barbell roll outs 12 plate twists 12 bench tucks
5 x 5 pull ups
Big day today was really in the groove mentally, strength was UP!!! Blasted thru this wth very little rest. 1 hour 40 mins job done.
Back home for a hour long red hot Epsom salts bath to help with recovery, really feel these help massively, I try to get them in twice per week!!!!
Tomoro will be an active recovery day, go on a walk, then do some bike and ab work.
Jesus christ 90 mins for that, very efficient training, lol!!
Precor hack squats 1/2/3/3/4/5 plates per side x 12/12/10/5/2 back off set 2 plates x 20 reps
Rev hammer strength hack 1/2/3/4/5 plates per side x 12/12/12/12/5
Rev db lunge 3 x 16 25/35/45 kg
Leg extensions banded 5 x 20 RP
Leg curls banded 3x8 double up single negative then 1x10/10/10 drop set
Seated calves 4 x 10 80kg
Leg press calves 4x 20
Pace was thru the roof 90 mins session done
Couple of productive sessions in the bags since chest, I hit back Monday where I deadlifted 60/100/140/180 x10 reps 200x2 then moved onto one arm dumbbell rows 60/70/80 x 12/10/6 each arm then some machine stuff. Yesterday was shoulders started with some heavy pressing and then really upped the pace and volume.
Legs later today.
Chest yesterday
Flat bench 60/80/100 x 6 120x 6 140x5/5 145 x 3 back off 110x12 115x9
Db press 40x 12 55x6 45x10/9
Db fly 32.5kg x 12/10/8 drop 22.5kg x 12
Cable fly superset incline hammer strength 4 x15/15
Rope crunch knee tucks bb roll outs 3 x 12/12/12
6x5 pull ups
Thanks for the follow guys...
finish the week off with a pumpy fun session stolen from Drug Miller ;)
Arms
Cambered bar pushdowns 30/20/15/12/10**
Ez bar cable curls 20/15/12/10**
Laying cambered bar cable skull crushers 4 x 20-12
Alternate db hammer curls 4 x 10-8 each arm inc kg each set double drop last set
Rope pushdowns 20/20/15/15 lighter weight stretch and squeeze
Drag ez bar curls 4 x 10 heavy
Cybex extensions machine 4 x 15
Reverse curls 2 x 20
Check out some highlights on my Instagram story @lewisrossi7
following! that is a sh*t ton of protein..;)
Legs
Warm up ext / curls 2-3 sets
Precor hack squat 5 x 5 working 80kg per side plus bands
1 x back off RP to failure set (target 20 reps total) 40kg per side
Stiff leg deads 4 x 12-5 100-180kg
Rev hammer strength hack squat 4 x 12-8 build weight thru sets 180kg
Banded life fitness extensions 20/15/12/10/8/6/4/2 RP set 15 secs rest no leaving machine forced stretch
Laying leg curls 3 x 8 Double leg up alternate single leg down
Calves