Hi everyone
Weeks been good I will do my weekly update
I like to do a few posts but been busy af wit work so gonna stack all together and do some more on the weekend
Sunday did a walk with my gf around some local hills. Did a total of 22km had a mad little feed on the top of a lookout was really good. Got sunburnt af too
Monday was legs
Did my usual routine for legs I didn’t actually track the reps or weight properly this week. I forgot but it is usually around this. I haven’t start blasting yet so not getting crazy strong hahaha
Barbell Squat
80kg × 3× 8-10
Leg Press
160 × 3 × 8-12
Romanian Deadlift
60kg × 3 × 8
Leg Extension
45kg × 3 × 12
Lying Hamstring Curl
45kg × 3 × 15
Walking Lunges (Dumbbells)
12kg each hand × 3 × 12 steps each leg
Standing Calf Raise smith machine
40kg × 4 × 15
Tuesday
Sorta a rest day cardio and abs
20 mins medium pace on cross trainer then smacked abs
Wednesday
had to stay back at work till late. One of the machine failed boring a hole and a whole lot of shit broke but the lads had to wait for the new shaft to come and fix it so I had to wait. Was a long day didn’t do gym or anything just went home and ate a massive pasta feed then bed
Today was push
Felt tired in the gym but still got it all done
Flat Bench Press
80 kg — 4 × 8
Incline Dumbbell Press
30 kg — 3 × 10
Seated Shoulder Press (Machine or DB)
26 kg — 3 × 10
Lateral Raises
10 kg — 4 × 12
Cable Chest Fly
25 kg — 3 × 12
Tricep Pushdowns (Rope)
35 kg — 3 × 12
Overhead Tricep Extension (Cable or DB)
30 kg — 3 × 10
Thats the week upto date i want to do one more update this weekend.
