BWx11

BWx10

Close Grip Pulldowns

16platesx6

16platesx6

Bent over rows

100×6

100×6

EZ bar curls

65×6

65×5

Cross body hammer curls

22.5×6

25×6

Note - Today there was strength increases on the pull-ups, close grip pull-downs, and hammer curls. Slowly but surely climbing in strength, energy was good, focus was good. I didn’t feel as strong on the bent over rows this week, but still managed more reps than last, EZ bar curls probably could have increased in weight along with intensity. Overall a progressive workout, and i look forward to next week’s weight training!
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Bench press

85×6, 30×12

85×6, 30×12

Incline Bench press

80×6, 30×8

80×6, 30×8

Dips

+22.5×6, -11p x10

+22.5×6, -11p x8

Dumbbell Press

27.5×6, 7×11

Seated Dumbbell rear laterals

15×6, 3×10

15×10, 3×10

15×10

Tricep press

45×6, 15×12

50×5, 15×12

Bar pressdown

80×6, 10×12

85×4, 15×12

Note - After warming up on the bench, we moved to incline and i increased my weight from last week. Was feeling a lot stronger this week, so i’ve had increases on almost all my exercises while still staying at fairly low carbs. Leah was feeling a little off this session but she still pushed it and made some great strength increases on a couple of exercises, while learning some new ones also.  I’ll be increasing shoulder press next week along with my bench, bring on tomorrows back workout, with some pulls, and rows!

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22.5 ea x8

22.5 ea x8

Stiff legged Deadlift

140×6

140×5

Note - We had a fast leg workout today, wasn’t feeling 100% but still increased weight on stiff legged deadlift, im hoping to be rolling 160kg in the next couple of months.. All going smooth.. Overall my legs are sore just from the low volume today.. Sets don’t include warm-ups which i don’t count as working sets!

BWx10

BWx10

Close Grip Pulldowns

15platesx6

16platesx5

Bent over rows

100×5

100×5

EZ bar curls

65×5

65×6

Cross body hammer curls

22.5×6

22.5×6

Reverse barbell curls

20×12

20×12

Note - I haven’t done pullups in a while, so i decided to add them in again every other week just to keep my usable strength up. I should be able to lift my bodyweight a few times at least! I managed 10 reps the first time, will definately work on getting stronger with that one. I was looking forward to punishing my back with bent over rows, and subsequently increased the weight by 5 kg from last time, moving me up to 100kg. Seriously one of my strongest back lifts besides from the deadlift. Overall i finished with a deep burn in my biceps from the heavy hammer curls, and some cardio for 15 minutes just for the extra GH fat burning effect - and to retain good cardiovascular health!

Bench press

85×6

85×6

Incline Bench press

75×6

75×6

Dips

+22.5×6

+22.5×5

Dumbbell Press

27.5×5

27.5×5

Dumbbell rear laterals

15×6

15×6

Tricep press

45×6

45×6

Bar pressdown

80×6

80×6

50% incline crunch twists

Bodyweightx12

Bodyweightx12

Cardio x 15mins

Note - Today was chest day, by the time i had warmed up i was feeling stronger than last week, so i increased the weight. Without a spotter i was working on trying not to get trapped under the bar! After i’d finished dips my chest was totalled, so moving onto shoulders was a good relief, although picking up the 27kg dumbbells wasn’t as easy as last week and i didn’t get quite as many reps out.. Will work on that next week. Finished with some tricep work and ab crunches with a twist at the top to really target the obliques and core strength. - Good times!

Meal #2
Oatmeal
Whey protein shake
Grapeseed oil

Meal #3
Oatmeal
Tuna
Grapefruit

Meal #4
Scrambled egg whites + 2 yolks
Grapefruit
Meal #5
Whey protein +
Peanut butter +
Banana
= Protein Dessert

120×5
120×3

Leg press

240×7
270×7

Stiff-Legged Deadlift

130×6
140×6

Abs

Seated throwing ball crunches 6×20

Note -  Today we hit legs, starting with some squats which are great to really target the inner thighs, glutes and hamstrings.. Depending on how deep you get down.. We tried out the leg press, which was on a different angle to what i’m used to in the past, so was a bit of a fun experiment.. Then finished off with some ab work, using the weighted medicine ball to throw back and fourth creating a little more resistance on the eccentric part of the movement, making it a little more harder.. Overall a solid workout!