hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.
not all the weights recorded, I'll tidy that up for next week's check in.
All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps
Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch
Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise
Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls
Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown
Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck
that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.
I'll have more photos when I'm back home.
much love to y'all.
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