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    James Ledger
    Aug 23, 2017

    Deficit Training

    in Training

    Hi guys,


    I put a post in earlier touching on what I planned for todays training session, now finishing up my post workout meal of


    150g quark

    169g bagels

    30g jam


    p34/c100/f3


    Training looked like this - 23/08/2017


    BOR - 92.5x8/6/6

    BOR Downsets - 82.5x10/10/9

    Wide pulldown - 61.5x12/10/10/9

    Cable bicep curl - 90x12/12/12

    BB upright row - 40x11/11/10

    Single arm seated row - 32x20/20/20

    Seated hammer curl - 10x12/12/12/12

    MYO BB curl - 25x20/20/15


    *Slight lower back tightness from yesterdays lower session but that cleared up after the warm up.*



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    James Ledger
    Aug 24, 2017

    Todays training log - 24/08/2017


    Seated smith machine shoulder - 62.5x10/10/10

    Flat DB press - 38x8/8/7/8 (did a JP and nearly fell off the bench on 3rd set)

    Close grip bench - 67.5x10/8/8

    Flat fly press - 14x12/12/12/12

    Face pull - 5x12/12/12/12/12

    Single arm side lateral - 4x20/20/20/18 (10 on each side)

    Over head tricep extension from low pulley (final set AMRAP) - 4x15/15/15/18


    Morning weigh-in was down today 99.8 kg / 21956 lbs


    This session for me is certainly the most tedious of my 6 and i've ran out of dextrin for my intra so just had a 500ml energy drink from tesco which was drunk in like 10minutes...


    Lower hamstring focus tomorrow

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