Legs and shoulders day:

Okay so I was planning on doing legs but only got like 1/4 of the way through my set before I had some serious knee pain and I wasn’t too keen on my knee dislocating again so I switched to shoulders because I didn’t hit them too hard this week
 

LEGS:
Front squat: 30kg, 30kg, 30kg, 30kg, 30kg DROPSET —> 25kg (15 reps)

Back squat: 60kg, 60kg, 60kg, 55kg, 55kg DROPSET—> 45kg (10 reps)

Leg press: 73kg, 84kg, 90kg (12 reps)

SHOULDERS:
Clean & Press: 22kg, 22kg, 20kg, 20kg, 20kg DROPSET—> 15kg (10 reps) 

Dumbbell lateral raise: 16kg, 16kg, 14kg, 14kg, 12kg, 12kg (12 reps)

Lying front deltoid raise: 17kg, 15kg, 15kg, 15kg 15kg DROPSET —> 12.5kg (8 reps)

Supported row: 64kg, 55kg, 55kg,  45kg, 45kg DROPSET —> 38kg (8 reps)

ARMS DAY:

Close grip BP: 22kg, 22kg, 22kg, 22kg, 22kg DROPSET—> 20kg (12 reps)

Skull-crushers: 20kg, 20kg, 20kg, 20kg, 20kg DROPSET—> 17.5kg (10 reps)

Seated tricep pushdown: 55kg, 55kg, 55kg, 55kg, 55kg DROPSET—> 45kg (8 reps)

Lat-pulldown: 30kg, 30kg, 27kg, 27kg, 25kg, 25kg (12 reps)

Barbell bicep curl: 20kg, 20kg, 17.5kg, 17.5kg, 17.5kg DROPSET—> 15kg (8 reps)

Dumbbell conc. curls: 12.5kg, 10kg, 10kg, 7.5kg, 7.5kg DROPSET—> 5kg (6-8 reps)

Push-ups to failure  

I just took two shots of espresso and now I’m going to the gym.

I am going to be BUZZZZZZZZZZZZZZZZZZZZZIN’
Who needs jacked for pre-workout when you have coffee 

Legs day:

Warm-up: 40 mins hard on spin bike

Ass to grass squats: 55kg, 55kg, 55kg, 55kg, 55kg DROPSET—> 45kg

Hamstring curl: 30kg, 25kg, 25kg, 25kg, 25kg DROPSET—> 20kg

Leg press: 55kg, 55kg, 55kg, 55kg, 55kg, 55kg DROPSET—> 45kg

Seated calf raise: 25kg, 25kg, 20kg, 20kg, 15kg, 15kg

Barbell calf raise: 22kg, 22kg, 22kg, 20kg, 20kg DROPSET—> 17.5kg

Leg extension: 27kg, 27kg, 27kg, 25kg, 25kg DROPSET—> 20kg

Sorry I haven’t been posting my lifting sets recently, I’ve been super busy and I generally do the same sets most weeks.

Today was legs day and I feel goooood now. My calves came out of hiding again :)

Arms day:

Close-grip BP: 22.5kg, 22.5kg, 22.5kg, 20kg, 20kg DROPSET —> 17.5kg (12 reps)

Skull-crushers: 20kg, 20kg, 20kg, 20kg, 20kg DROPSET —> 17.5kg (8 reps)

Seated tricep pushdown: 55kg, 55kg, 55kg, 55kg, 50kg DROPSET —> 41kg (12 reps)

Chin-ups: 6 sets (8 reps)

Bicep curls: 20kg, 20kg, 20kg 17.5kg, 17.5kg DROPSET —> 15kg

Legs day:

Sumo squats: 20kg, 15kg, 15kg, 15kg, 15kg, 15kg (15 reps)
SUPERSET with front squats: 15kg, 15kg, 15kg, 15kg, 15kg, 15kg (15 reps)

Hammy curl: 25kg, 25kg, 25kg, 22kg, 20kg DROPSET —> 18kg (12 reps)

Leg press: 55kg, 55kg, 55kg, 45kg, 45kg DROPSET —> 41kg (12 reps)

Calf raises: 25kg, 25kg, 25kg, 25kg, 25kg, 25kg (12 reps)

Straight leg deadlift: 30kg, 30kg, 30kg, 30kg, 30kg, 26kg (8 reps)

W.O.D

I did a bit of everything today, it was weird..

Warm-up: 25 mins intervals on the bike, 10 mins of sprint intervals on the treadmill.

Captain’s chair leg lifts: 6 sets at 25 reps SUPERSET with incline sit-ups: 6 sets at 20 reps

Side bends: 18kg, 18kg, 18kg, 18kg, 18kg, 16kg (15 reps)

Bicycle crunches: 6 sets at 20 reps each side

Benchpress: 20kg, 20kg, 20kg, 20kg DROPSET—> 17.5kg, 15kg (12 reps)

Supported Row: 45kg, 41kg, 41kg, 41kg, 36kg, 36kg (8 reps)

Assisted chin ups: 6 sets at 12 reps

Okay so I’ve been really busy so I haven’t been posting my workouts/lifting sets for the past week or so but I’m still working harder than ever in the gym! This past week I’ve seen a lot of progress, I think it just sort of snuck up on me and I didn’t notice it but I’m looking really, really cut now and I love it. My shoulders are insane, I really need to get a progress picture for you guys. I promise I’ll upload one soon.. And as for my sets, I’m going to the gym with my lifting buddy today do the sets going to be pretty long and intense so I will definitely post it later!

Shoulders day:

Machine military press: 18kg, 13kg, 13k,g 13kg, 9kg, 9kg (8 reps)

Front deltoid barbell raise: 10kg, 7.5kg, 7.5kg, 7.5kg, 7.5kg, 7.5kg (12 reps)

Clean&Jerk: 17.5kg, 17.5kg, 17.5kg, 17.5kg, 17.5kg, 15kg ——->SUPERSET with Push press: 17.5kg, 17.5kg, 17.5kg, 17.5kg, 15kg, 12.5kg (8 reps)

Behind the neck military press: 15kg, 15kg, 15kg, 15kg, 12.5kg —> DROPSET 10kg (10 reps)

Converging arc: 18kg, 13kg, 13kg, 9kg, 9kg, 9kg (8 reps)

Wide-grip flat benchpress: 20kg, 20kg, 20kg, 20kg, 17.5kg —> DROPSET 15kg (12 reps)

 

Back/abs day:

Clean&Jerk: 20kg, 17.5kg, 17.5kg, 17.5kg, 15kg, 15kg (12 reps)
^ I did this and then realised it was back day, not shoulders 

Supported Row: 55kg, 55kg, 45kg, 45kg, 41kg, 36kg (12 reps) 72kg (1 rep)

Straight leg deadlift: 50kg (3 reps) 40kg, 35kg, 30kg, 30kg, 30kg (8 reps)

Back extensions: 12 sets (12 reps) 
SUPERSET with incline sit-ups: 12 sets (12 reps)

Captains chair leg raises: 6 sets (20 reps)

Side bends: 18kg, 18kg, 16kg, 16kg, 14kg, 12kg (8 reps)

Incline dumbbell row: 16kg, 14kg, 14kg, 14kg, 14kg, 12kg (8 reps)

Barbell row: 20kg, 20kg DROPSET—> 17.5kg (8 reps) 

Assisted chin ups: 3 sets (8 reps) 

Lat Pulldown: 30kg, 20kg, 20kg, 20kg, 20kg DROPSET—-> 15kg 



 

Today’s set/arms day:

Skullcrushers: 17.5kg, 17.5kg, 15kg, 15kg, 12kg DROPSET—-> 10kg (12 reps)

Close-grip benchpress: 17.5kg, 17.5kg, 15kg, 15kg, 15kg, 12kg (12 reps)

Bicep curls: 15kg, 15kg, 15kg, 15kg, 12kg, 12kg (12 reps)

Seated tricep dip: 36kg, 36kg, 36kg, 36kg, 31kg, 41kg (12 reps + 8 reps for last set) —-> SUPERSET with captains chair leg raises to keep HR up (15 reps)

Medium grip lat pulldown: 30kg, 30kg, 30kg, 30kg, 20kg, 20kg (12 reps)

Legs and abs day set!

LEGS:

Front squats: 12.5kg, 12.5kg, 12.5kg, 10kg (12 reps)
SUPERSET with back squats: 15kg, 15kg, 15kg, 12.5kg

Calf raises: 22kg, 22kg, 22kg (15 reps)

Sumo squats: 15kg, 15kg, 15kg DROPSET—> 12.5kg (15 reps)

Lying leg curl: 10kg, 10kg, 10kg, 10kg (12 reps)

Leg press: 45kg, 45kg, 35kg, 35kg, 35kg, 28kg DROPSET x2 —-> 18kg, 9kg (12 reps)

Leg extension: 18kg, 18kg, 18kg, 18kg (12 reps)

ABS:
Captain chair leg raises: 4x25reps 
SUPERSET with incline sit-ups at full incline: 4x20

Incline crunches: 3x25

Side bends: 18kg, 18kg, 18kg, 14kg (12 reps)