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- Thread starter TeeGee
- Start date
Nothing better than a bonding and teaching moment
April 20
Been out of action with a cold.. took some time to rest up and get back to it
Chest & shoulders.
Warming up
Pushups 3 sets of 20
Mcgill curl ups 3 sets of 10 per side
Planks 3 sets of 60 second hold
Workout
Pec deck fly
1) 45kg x 20
2) 55kg x 20
3) 65kg x 15
4) 70kg x 12
5) 70kg x 10
Wide seated chest press
1) 80kg x 16
2) 80kg x 14
3) 100kg x 12
4) 100kg x 12
5) 100kg x 8
Incline dumbbell fly superset with pushups
1) 15kg x 15 & 20 pushups
2) 15kg x 15 & 14 pushups
3) 15kg x 15 & 12 pushups
Front & side dumbbell lateral raise superset
1) 7.5kg x 12 x 12
2) 7.5kg x 12 x 12
3) 7.5kg x 12 x 10
Decline cable crossover s/s w/ rear delt rope pull
1) 20kg x 15 & 35kg x 16
2) 30kg x 14 & 35kg x 15
3) 30kg x 12 & 35kg x 15
Dips superset with pushups 2 sets of failure
1) 18 drips & 11 pushups
2) 11 dips & 8 pushups
Absolutely fried..
Cardio
35 minutes on elliptical
This workout had one goal. To get a really juicy pump and just start my day off with a bang. Was quite happy with it to be honest. Minimal rest periods was lethal..
Rear delta and traps are starting to come through a lot more which I'm really happy with
Been out of action with a cold.. took some time to rest up and get back to it
Chest & shoulders.
Warming up
Pushups 3 sets of 20
Mcgill curl ups 3 sets of 10 per side
Planks 3 sets of 60 second hold
Workout
Pec deck fly
1) 45kg x 20
2) 55kg x 20
3) 65kg x 15
4) 70kg x 12
5) 70kg x 10
Wide seated chest press
1) 80kg x 16
2) 80kg x 14
3) 100kg x 12
4) 100kg x 12
5) 100kg x 8
Incline dumbbell fly superset with pushups
1) 15kg x 15 & 20 pushups
2) 15kg x 15 & 14 pushups
3) 15kg x 15 & 12 pushups
Front & side dumbbell lateral raise superset
1) 7.5kg x 12 x 12
2) 7.5kg x 12 x 12
3) 7.5kg x 12 x 10
Decline cable crossover s/s w/ rear delt rope pull
1) 20kg x 15 & 35kg x 16
2) 30kg x 14 & 35kg x 15
3) 30kg x 12 & 35kg x 15
Dips superset with pushups 2 sets of failure
1) 18 drips & 11 pushups
2) 11 dips & 8 pushups
Absolutely fried..
Cardio
35 minutes on elliptical
This workout had one goal. To get a really juicy pump and just start my day off with a bang. Was quite happy with it to be honest. Minimal rest periods was lethal..
Rear delta and traps are starting to come through a lot more which I'm really happy with
Attachments
Push ups are really the best combo with chest dude
im happy to see you getting dips in too
your back SUPA wide in the pic intense
@TeeGee Good job on this, the super sets look, really good and the incline dumbbell flies are on point. Good job on the elliptical as well.
@TeeGee This a good workout for sure. I like the different things you're doing. Super sets always hardcore.
@TeeGee Sorry to hear that you weren't feeling too good. But it's good that she got a workout out of the way and you got some good cardio as well.
April 21
Back & traps
Foam roller to loosen things up .
Pullups
1) 11
2) 12
3) 8
8) 9
Lat pulldowns
1) 60kg x 16
2) 70kg x 14
3) 75kg x 12
4) 50kg x 20
Low row machine
4 sets of 100kg x 12
Single arm dumbbell row
4 sets of 40kg x 10
Seated rear delt dumbbells
3 sets of 25kg x 12
Cable upright row
5 sets of 50kg x 15
Shrug machine
6 sets of 70kg x 25
Cardio - 45 minutes elliptical 320cal
Back & traps
Foam roller to loosen things up .
Pullups
1) 11
2) 12
3) 8
8) 9
Lat pulldowns
1) 60kg x 16
2) 70kg x 14
3) 75kg x 12
4) 50kg x 20
Low row machine
4 sets of 100kg x 12
Single arm dumbbell row
4 sets of 40kg x 10
Seated rear delt dumbbells
3 sets of 25kg x 12
Cable upright row
5 sets of 50kg x 15
Shrug machine
6 sets of 70kg x 25
Cardio - 45 minutes elliptical 320cal
Attachments
@TeeGee Excellent job balancing out your workouts.
I can imagine that you are fried! 35 minutes on the elliptical on top of a workout like that is definitely hardcore.
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