New cycle

[Ifonly]

Today

Push

Gironda dips
2x10@bw
2x10@15kg

Incline flye
4x10@16kg each arm

CGP
1x10@60kg
1x10@70kg
1x8@80kg
1x6@80kg
1x9@60kg

DB shoulder press
2x10@18kg each arm
2x19@20kg each arm

Standing extention
1x7@35kg
1x14@25kg
Lying extention
2x14@25kg

 

[Ifonly]

Yesterday
Legs

WU

B Squat
4x20@60kg

F Squat
1x15@45kg
3x15@50kg

DL
1x8@50kg
1x8@90kg
1x8@110kg
1x6@120kg

 

[Ifonly]

27th
PULL

WU
Wide neutral chin
3x10@BW

BO Row
1x5@70kg
1x5@60kg
3x5@55kg

Wide chin palms forward
1x10@BW
2x5@10kg
1x9@bw
1x8@bw

1 arm row double set
1x8@56kg>1x14@26kg
2x8@56kg>1x12@26kg

Wide cable row SS under hand cable
3x12/12@25kg

F shrugs
3x10@160kg

B shrugs
3x10@110kg

F raise
3x10@9kg each arm

Straight bar curl
3xfailure@30kg

 

[zedhed]

Hey bro your looking good and have come a long way. Keep up the gr8 work.






<<<I really really like these!!

 

[Ifonly]

Hey bro your looking good and have come a long way. Keep up the gr8 work.






<<<I really really like these!!

Cheers bud. Means a lot.
Last few days havnt trained had stomach bug. Just feel bloated. Getting better though. Still got a log from few days ago to post up.
Hopefully back to normal tomo.

 

[Ifonly]

Here's a few training days. Been ill for few days. Also tendinitis was comin and goin over the last few weeks. So hasn't really been as regular as usual.

29th
Push
Gironda dips
1x10@BW
3x10@10kg

Incline flye
4x10@16kg each arm

CGP
1x10@65kg
3x10@70kg

Shoulder DB press
[email protected] each arm
[email protected] each arm

Lying tri extention
3x10@20kg

Laterals
3x10@9kgx2

5th Nov

Full body
Was just tossing few weight bout for this one just to get back into it. Assessing joints, strength etc etc.

B press SS narrow chin
1x8@70kg. 3x8@bw
2x10@70kg

Incline flye SS wide chin
[email protected] each arm / 3x8@BW

DB shoulderpress/Deadl'/SHRUGS

[email protected]/ 3x8@70kg/ 3xFailure@70kg

Alternate DB curl
3x6@18kg each arm

DB overhead extention
3x14@25kg

8th nov
Started pct. hopefully hold into my strength gains.

Legs
Squat
4x20@60kg

F squat
4x8@50kg

RDL
1x12@50kg
4x6@90kg

AB/punchbag superset.

9th push
Bench press
WU
1x10@bar
1x10@50kg
1x5@80kg
1x5@90kg
1x7@100kg PB
2x5@100kg

Military press(watchin shoulder)
1x12@Bar
1x5@40kg
1x5@50kg
2x5@55kg

Dips
1x5@10kg
1x5@25kg
2x5@35kg
1x5@30kg

CGP
1x5@60kg
2x5@70kg
2x5@65kg

OH extention
3xfailure@25kg

Laterals
3x10@9kg each arm.

 

[Ifonly]

13th Nov
PULL

WU

Wide neutral chin.
1x5@BW
4x5@10kg

1arm row
2x5@54kg each arm
3x5@49kg each arm

Rack pulls
5x5@120kg

Wide chin palms forward
1x5@bw
2x5@10kg
2x5@bw

Behind shrugs
4x10@120kg

DB bicep curl
1x6@20kg each arm
2x6@18kg each arm

 

[Ifonly]

14th nov.
Push

WU
Bench press
1x10@bar
2x10@50kg
5x5@100kg. (PB )

DB shoulder press
[email protected] each arm

Dips
2x5@30kg
1x4@30kg
2x5@25kg

CGP
5x5@65kg

Skull crushers
3x10@30kg

Laterals
3x12@9kg

 

[Ifonly]

16th
LEGS

WU

Squat
3x20@60kg
1x20@65kg

F.squat
4x8@50kg

R.D.L
4x8@100kg

 

[Ifonly]

Fuck ya

 

[Ifonly]

Back

Wide chin neutral
4x8@bw

1arm row
5x5@49kg

Wide chin palm forward
1x5@bw
2x5@10kg
1x4@10kg
1x5@BW

D.l
5x5@100kg

Front shrug
4x10@150kg

Ez curl
3xfailure@30kg

 

[zedhed]

Looking good bro. Nice workout.
So how are you liking your program so far?

 

[Ifonly]

Looking good bro. Nice workout.
So how are you liking your program so far?

Liking it a lot. Happy with my bench press now. Got the technique and that perfected, also the break from doin it has helped. The dave Tate tips are brilliant.

My new approach to legs is working well. The 20 rep sets are killa!!!!!

Pull days goin pretty well, slowly getting them weighted chins in.

Do you have any tips for improving deadlift?

Shoulders are a lot better now which is good. Incline press and military are the ones that aggravate it. Although I do military's from time to time.

Whats a good replacement for incline press?

Many thaks