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[abolone]

happy birthday man!

 

[Tiger Salman Khan]

Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 40 kg × 10
Set 4: 40 kg × 9
Set 5: 40 kg × 8

Incline Bench Press (Barbell)
Set 1: 87 kg × 10
Set 2: 87 kg × 9
Set 3: 87 kg × 8

Superset

Incline Chest Fly (Dumbbell)​

Set 1: 15 kg × 15​

Set 2: 15 kg × 14​

Set 3: 15 kg × 12​

​

Cable Crossover​

Set 1: 20 kg × 15​

Set 2: 20 kg × 14​

Set 3: 20 kg × 12​

Superset

Bench Dip​

Set 1: +8 kg × 15​

Set 2: +8 kg × 12​

Set 3: +8 kg × 10​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 80 kg × 15​

Set 2: 80 kg × 12​

Set 3: 80 kg × 10​

Cycling (Indoor)
Set 1: 3 km | 10:00

Birthday coming up, which I know I’ll be eating more than the plan allows for, so throwing a bit of cardio in at the end of sessions for the next week or so. Still keeping the morning cardio happening (20-45 minutes depending on how early I get up), but will increase things slightly to allow for a good day of eating.

@hypogaeum bro do share birthday food pics with us.........

 

[Noah Wixx]

delts looking good

 

[hypogaeum]

Rowing (Machine)
Set 1: 0.5 km | 2:08 [Warm-up]

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 10
Set 4: 80 kg × 9
Set 5: 80 kg × 8

Superset

Lat Pulldown (Cable)​

Set 1: 135 kg × 12​

Set 2: 135 kg × 11​

Set 3: 135 kg × 10​

​

Seated Row (Cable)​

Set 1: 145 kg × 12​

Set 2: 145 kg × 11​

Set 3: 145 kg × 10​

Cable Rope Pullover
Set 1: 50 kg × 15
Set 2: 50 kg × 14
Set 3: 50 kg × 12

Superset

Preacher Curl (Machine)​

Set 1: 22.5 kg × 12​

Set 2: 22.5 kg × 11​

Set 3: 22.5 kg × 10​

​

Hammer Curl (Cable)​

Set 1: 45 kg × 12​

Set 2: 45 kg × 11​

Set 3: 45 kg × 10​

 

[the_alcatraz]

Rowing (Machine)
Set 1: 0.5 km | 2:08 [Warm-up]

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 10
Set 4: 80 kg × 9
Set 5: 80 kg × 8

Superset

Lat Pulldown (Cable)​

Set 1: 135 kg × 12​

Set 2: 135 kg × 11​

Set 3: 135 kg × 10​

​

Seated Row (Cable)​

Set 1: 145 kg × 12​

Set 2: 145 kg × 11​

Set 3: 145 kg × 10​

Cable Rope Pullover
Set 1: 50 kg × 15
Set 2: 50 kg × 14
Set 3: 50 kg × 12

Superset

Preacher Curl (Machine)​

Set 1: 22.5 kg × 12​

Set 2: 22.5 kg × 11​

Set 3: 22.5 kg × 10​

​

Hammer Curl (Cable)​

Set 1: 45 kg × 12​

Set 2: 45 kg × 11​

Set 3: 45 kg × 10​

keep it coming bro

 

[hypogaeum]

Have switched over to RP Strength for my workout programming and logging, which doesn't export at all, so we'll see how screenshots of the summary go. Hoping that the benefits outweigh the small inconveniences