Today - Bench day
Flat BB - didnt have a spotter so didnt push these sets too far
bar x 10
99 x 5
132 x 3
165 x 1
198 x 2 PR
149 x 11 feet on the bench PR
Seated Cable Row
11 plates x 8
12 plates x 8
stack x 13 PR
stack x 12
stack x 12
Highest Decline Situps
30 PR
Incline DB
60's x 10 PR
66's x 5 PR
55's x 11
Facepulls
45lbs x 10
50lbs x 8
35lbs x 12 x2 more focused reps
Rolling DB Extension
66's x 3 my stabilisers are too weak on this, the dumbell kept falling to the side and nearly taking my arm off with it despite several attempts
One Arm DB Floor Press
55s x 8
60s x 8
66s x 8 PR
55s x 13 both arms at the same time PR
Pushdowns
-no rest between sets-
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 13 PR
40lbs x 17 PR
Seated BB Wrist Curl
49 x 21 PR
53 x 10
69 x 6 PR
Reverse EZ Curl
69 x 10 (PR) superset with close grip EZ bar curl 69 x 10
69 x 10 superset with close grip EZ bar curl 69 x 10
69 x 7 superset with close grip EZ bar curl 69 x 7
Seated BB Wrist Curl
53 x 9
Seated Calf Raise
100lbs x 8 PR
80lbs x 12 PR
60lbs x 30 PR
VIDEO:
YouTube - Bench 198x2 @15y/o
Flat BB - didnt have a spotter so didnt push these sets too far
bar x 10
99 x 5
132 x 3
165 x 1
198 x 2 PR
149 x 11 feet on the bench PR
Seated Cable Row
11 plates x 8
12 plates x 8
stack x 13 PR
stack x 12
stack x 12
Highest Decline Situps
30 PR
Incline DB
60's x 10 PR
66's x 5 PR
55's x 11
Facepulls
45lbs x 10
50lbs x 8
35lbs x 12 x2 more focused reps
Rolling DB Extension
66's x 3 my stabilisers are too weak on this, the dumbell kept falling to the side and nearly taking my arm off with it despite several attempts
One Arm DB Floor Press
55s x 8
60s x 8
66s x 8 PR
55s x 13 both arms at the same time PR
Pushdowns
-no rest between sets-
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 13 PR
40lbs x 17 PR
Seated BB Wrist Curl
49 x 21 PR
53 x 10
69 x 6 PR
Reverse EZ Curl
69 x 10 (PR) superset with close grip EZ bar curl 69 x 10
69 x 10 superset with close grip EZ bar curl 69 x 10
69 x 7 superset with close grip EZ bar curl 69 x 7
Seated BB Wrist Curl
53 x 9
Seated Calf Raise
100lbs x 8 PR
80lbs x 12 PR
60lbs x 30 PR
VIDEO:
YouTube - Bench 198x2 @15y/o
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