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
Typical days eating at the minute, calories are cut back a little at the mo heading into a holiday in Vegas at the end of September.
50g optimum nutrition
100g oats
100g blueberries
3 whole eggs
100g chicken
1x flapjack
200g chicken breast
1x full pack uncle bens flavoured tie
150g mixed fruit pot
50g optimum nutrition whey
1x bagel plus 20g jam
200g chicken breast
2 Mediterranean wraps
Mixed salad
Peranaise sauce
Protein: 280g
Carbs: 320g
Fats: 90g
Cals 3200
Morning weight empty 93.3kg
Following !
Following!!! Rossi in the Building!
Nice amount of volume there man and good to see the abs still being hit ;)