Saturday, 6 July 2013

2/7 Push+Pull, 3/7 Squat + Bench, 4/7 Push+Pull, 6/7 Lower Body

Ah shucks this is what happens when you're lazy and put off updating your training log :/

2/7
Push Press 96*7*3
Superset with:
Pull ups BW*8*7

Seated dumbbell press 30*6*8
Superset with:
Lat pulls (plate weighted unilateral lat pull machine) 40*6*10

Incline bench 73.5*3*8
Superset with:
Supinated grip rows 66*3*12


3/7
3 second paused squat (96, 106, 116, 126, 131)*3, (133.5, 136)*2
Crazy shit. Since i'm not looking to compete, and i thus don't need a big number to stroke my ego, gonna be doing solely paused squats from now on. 

1 second paused front squat (56, 66, 76, 86, 96, 101)*6

Face pulls 30*5*12

Bench 106*(6, 5, 4, 3, 3)
Superset with:
Chin ups BW*5*8
Man, my bench is getting shitty again. Could be due to the push presses the previous day. Perhaps i should switch to hypertrophy for awhile.

Chest press machine 30*5*12
Superset with:
Chest supported dumbbell rows (16, 18, 20, 22.5, 25)*12


4/7
Face pulls 30*3*12

Shoulder press 66*6*6
Superset with:
Pull ups BW*8*8

Behind neck press 51*5*8
Superset with:
Lat Pulldown (plate weighted uni lat pull machine) 40*5*10

Dips BW*5*15
Superset with:
Pendlay rows 56*5*12

Leg raise BW*3*10
Superset with:
Standing cable crunch
30*3*10


6/7
Snatch grip deads (101, 111, 121)*3
Deadlift (121, 131, 141, 151, 161)*5
Superset with:
Face Pulls up to 40*12
Snatch grip pulls make normal deadlifts feel like whut. 

Single leg press (40, 50, 60, 70, 80)*8, 70*10, 60*15, 50*18, 40*20
Superset with:
Neutral grip lat pulls up to 85*12

Dips BW*5*15
Superset with:
Leg raise BW*3*10 & Standing cable crunch 30*3*10



No comments:

Post a Comment