Time to Play The Game...
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Wednesday 10th October 2012 - Press.
OHP: 20x10, 40x8, 60x8. Smashed old PB. Will go for 70kg for a single next time.
Clean and press:40x10.
OHP: 30x24.
Shoulder machine: 2 supersets of 8 reps.
Side raises:7x10, 7x15.
EZ bar curls: Bar+5kg each sidex10x3. A lot of vascularity and pump generally.
Plan for rest of the year will be made tonight and oh, dropped back under 13 stone after being just over 14 in the middle of September.
OHP: 20x10, 40x8, 60x8. Smashed old PB. Will go for 70kg for a single next time.
Clean and press:40x10.
OHP: 30x24.
Shoulder machine: 2 supersets of 8 reps.
Side raises:7x10, 7x15.
EZ bar curls: Bar+5kg each sidex10x3. A lot of vascularity and pump generally.
Plan for rest of the year will be made tonight and oh, dropped back under 13 stone after being just over 14 in the middle of September.
(edited 11 years ago)
What I want at the year but at sub 12 stone:
120x1 bench, 120x5x5 squat, 190x1 deadlift, 50kg one arm DB row x15, 10 chin-ups(+10kg), 10 dips (+20kg), OHP (80x1).
Why the low squat target? The answer is that I haven't been squatting nearly as regularly as I would like. DB rows I have de-loaded intentionally to really focus on the form with four-five second negatives and explosive positive moments. Chins and dips will be considerably harder as I've not been doing both of those 2x a week as I was doing when I hit those particular numbers. Press PB was achieved yesterday, and I am hopeful of big things to come.
Intermittent fasting (IF) worked pretty well for me when I started it at the start of this year in terms of getting stronger whilst getting leaner slowly so I am trying to fit that in again and get myself used to it. In addition the IF will be accompanied by carb cycling so that non training days are low carb and training days feature a lot of carbs post workout with protein being high every day.
Here is the reverse pyramid style training routine in more detail, warm ups are in light blue:
120x1 bench, 120x5x5 squat, 190x1 deadlift, 50kg one arm DB row x15, 10 chin-ups(+10kg), 10 dips (+20kg), OHP (80x1).
Why the low squat target? The answer is that I haven't been squatting nearly as regularly as I would like. DB rows I have de-loaded intentionally to really focus on the form with four-five second negatives and explosive positive moments. Chins and dips will be considerably harder as I've not been doing both of those 2x a week as I was doing when I hit those particular numbers. Press PB was achieved yesterday, and I am hopeful of big things to come.
Intermittent fasting (IF) worked pretty well for me when I started it at the start of this year in terms of getting stronger whilst getting leaner slowly so I am trying to fit that in again and get myself used to it. In addition the IF will be accompanied by carb cycling so that non training days are low carb and training days feature a lot of carbs post workout with protein being high every day.
Here is the reverse pyramid style training routine in more detail, warm ups are in light blue:
Monday - Push
BB Bench: 20x8, 40x6, 60x4, a single around 1RM, 80x8-10.
OHP: 20x8, 40x5,starting at 70 as of next week for a single then will be working around a 5RM here.
Clean and press: Only do a set here and I will be starting at 40kg here and trying to get to 12 reps then adding 5kg and then starting again.
Weighted dips: 2 sets for around 10 reps.
Bodyweight dips: Another two sets for 10 reps.
Incline DB flies/cable crossover: 15x10x2. 12.5x12x2.
Tricep pushdowns: 2x10, 1x15.
Cable lateral raises: 3x10.Wednesday - Pull
Deadlift: 60x5, 100x3, 120x1, put on belt and chalk, ~ 5RM, start from 120xmany to get to 140x10.
Chins: 2x10 weighted and two bodyweight.
DB rows: 22.5x10, 37.5x10x3. Focus on form and really squeezing at the top.
EZ bar curl: 2x10 supersets.
Power shrug: 60x10, 100x10, 140xmanyx2.
Rear delt flies: 3x12.Friday - Legs
Squat: 20x8, 60x5, 5x5 on a lightish weight. Once 5x5 is 100+ add in a 1x20 finisher.
Leg extension: #8x10, 3x10.
Leg curl: #2fromstackx10, stackx10x3.
Standing calf raise: 10x10, 13x15x2.
DB lunges: Bodyweightx10x3, 1x12.
Decline crunches: Bodyweightx10x2, 1x12.
Lying leg raises: 1x12.
How are your fat levels? It's hard to say without seeing/knowing your build but under 12 stone @6ft tall and having those lifts, does seem a little on the light side?
Original post by silent ninja
How are your fat levels? It's hard to say without seeing/knowing your build but under 12 stone @6ft tall and having those lifts, does seem a little on the light side?
Fluctuates but it will take around 2-3 weeks of hard dieting to get down to getting the top two abs visible in the morning again. It'll be a tad light but at least I'll be lean, it will be hard to gain whilst slowly cutting however I've done it several times in the past.
Original post by lightburns
I'm not interested in fitness. I just came to say, thanks to you, I lost The Game. Thanks very much.
I haven't lost The Game since over 2 years ago
Session of the year! Friday 12th October 2012 - Pull.
Took 30 minutes.
Deadlift: 60x5, 100x3, 120x1, put on belt and chalk, 180xf (couldn't even pick it up off the ground and I had a three minute or so break before that to prepare for the lift), tried again immediately after and slowly went up to about knee height and it looked like I was going to drop the barbell any moment, somehow got it up to half way between lockout and knee and had one deep breath and up it went. Held it for 20 seconds just to reassure myself before slowly lowering it down so finally, I can now say 180x1!!! Had pretty much the whole gym looking at the weight when it was stuck.
Chins: 1x10.
DB rows: 22.5x8, 37.5x10, 37.5x8. Felt harder than it should have but I didn't really have a break.
EZ bar curl: 5kg per sidex10.
Power shrug: Did not do.
Rear delt flies: Did not do.
Took 30 minutes.
Deadlift: 60x5, 100x3, 120x1, put on belt and chalk, 180xf (couldn't even pick it up off the ground and I had a three minute or so break before that to prepare for the lift), tried again immediately after and slowly went up to about knee height and it looked like I was going to drop the barbell any moment, somehow got it up to half way between lockout and knee and had one deep breath and up it went. Held it for 20 seconds just to reassure myself before slowly lowering it down so finally, I can now say 180x1!!! Had pretty much the whole gym looking at the weight when it was stuck.
Chins: 1x10.
DB rows: 22.5x8, 37.5x10, 37.5x8. Felt harder than it should have but I didn't really have a break.
EZ bar curl: 5kg per sidex10.
Power shrug: Did not do.
Rear delt flies: Did not do.
I see that triple h/motorhead reference
Original post by Piers Morgan
I see that triple h/motorhead reference
I've got so many personal bests whilst blasting that in the gym!
A quick update:
Stopped training completely from previous post until mid 2016 due to injuries/life/laziness - managed to put on 35kg or so of fat.
Since re-starting training have lost 15kg and lifts are starting to get on the right track. I'm at my strongest ever but still have some time to go before I look like what I used to in 2011/2012.
Current personal bests:
Bench Press: 120x1
Squat: Not tested for years
Deadlift: 200x1
OHP: I'd guess it would be around 70-75kg, haven't done this for a while as platform is always taken and I would rather use DBs other than wait which I wouldn't do for squats/deadlifts
Aims for end of 2017:
1) Get a lot leaner - I think around 90kg is where some sort of proper definition will start to show, it helps that I've been through this process before.
2) Maintain strength if not increase it so aiming for 1RMs of 130kg + bench press, 220kg deadlift, squat I've not done a 1RM on since re-starting so would be nice to get 120-140kg on this, I don't do BB OHP much so aiming to do 40kg for 6 reps on DBs. Aim to do 10xBW chins, 10xBW(+20kg) dips.
3) Be able to run 1.5miles sub 10 minutes.
Currently on a 5 day split with a couple of 15 min HIIT sessions thrown in.
Stopped training completely from previous post until mid 2016 due to injuries/life/laziness - managed to put on 35kg or so of fat.
Since re-starting training have lost 15kg and lifts are starting to get on the right track. I'm at my strongest ever but still have some time to go before I look like what I used to in 2011/2012.
Current personal bests:
Bench Press: 120x1
Squat: Not tested for years
Deadlift: 200x1
OHP: I'd guess it would be around 70-75kg, haven't done this for a while as platform is always taken and I would rather use DBs other than wait which I wouldn't do for squats/deadlifts
Aims for end of 2017:
1) Get a lot leaner - I think around 90kg is where some sort of proper definition will start to show, it helps that I've been through this process before.
2) Maintain strength if not increase it so aiming for 1RMs of 130kg + bench press, 220kg deadlift, squat I've not done a 1RM on since re-starting so would be nice to get 120-140kg on this, I don't do BB OHP much so aiming to do 40kg for 6 reps on DBs. Aim to do 10xBW chins, 10xBW(+20kg) dips.
3) Be able to run 1.5miles sub 10 minutes.
Currently on a 5 day split with a couple of 15 min HIIT sessions thrown in.
This week thus far:
Saturday 12th August 2017
Bench Press: 20x5x2, 40x5, 60x3, 80x1, 100x1, 120x1, 115x1, 110x2, 100x5x2, 100x4x2 (PBs everywhere, 120 was a bit of a struggle close to lockout but got it. Have done 100x5x1 and then failed on 5th rep before so that's some progress)
DB Incline Bench Press: 20x10, 35x6x3 (incline barbell bench was taken so did DB, haven't done these for much time so PBs come quite often)
Close Grip BP: 20x10, 40x5, 60x3, 85x5, 82.5x5, 80x5
Dips: +22.5kgx3, +12.5x3, 5x6
DB Lateral Raises: 5x10x3
Single DB Tricep Extension: 5x20
Tricep Pushdowns
Sunday 13th August
Deadlift: 60x5, 80x3, 100x2, 120x1, 140x1, 160x1, 180xf, 180xf, 180x1 140x6, 100x10 (180 wasn't going up at all on two attempts but I knew it was achievable)
DB row: 20x10, 50x6x3, 20x15
Chins: 7, 7, 4, 4
Lat pulldown: 36x10x3
Seated row: 23x10x3
Barbell curl: 10x10, 10x12, 15x10
One arm DB curl: 5x10x3
Cross arm hammer curl: 5x15x3
Straight hammer curl: 5x15x3
Ab circuit - 10x3
Monday 14th August
OHP: 20x10, 35x6, 32.5x6x5, 20x15
DB lateral raise: 3x15x6
DB rear delt raise: 3x15x3
15 min HIIT
Tuesday 15th August
Squat: 20x5x2, 40x5, 60x10x3x 60x12, 60x15 (focus on keeping a neutral spine)
Leg press: 50x10, 80x10, 110x10x3
Leg extension: 3x15 - 23lbs
Leg curl: 3x15 - 23lbs then single leg curl x10
Calves: 2xcircuit
Saturday 12th August 2017
Bench Press: 20x5x2, 40x5, 60x3, 80x1, 100x1, 120x1, 115x1, 110x2, 100x5x2, 100x4x2 (PBs everywhere, 120 was a bit of a struggle close to lockout but got it. Have done 100x5x1 and then failed on 5th rep before so that's some progress)
DB Incline Bench Press: 20x10, 35x6x3 (incline barbell bench was taken so did DB, haven't done these for much time so PBs come quite often)
Close Grip BP: 20x10, 40x5, 60x3, 85x5, 82.5x5, 80x5
Dips: +22.5kgx3, +12.5x3, 5x6
DB Lateral Raises: 5x10x3
Single DB Tricep Extension: 5x20
Tricep Pushdowns
Sunday 13th August
Deadlift: 60x5, 80x3, 100x2, 120x1, 140x1, 160x1, 180xf, 180xf, 180x1 140x6, 100x10 (180 wasn't going up at all on two attempts but I knew it was achievable)
DB row: 20x10, 50x6x3, 20x15
Chins: 7, 7, 4, 4
Lat pulldown: 36x10x3
Seated row: 23x10x3
Barbell curl: 10x10, 10x12, 15x10
One arm DB curl: 5x10x3
Cross arm hammer curl: 5x15x3
Straight hammer curl: 5x15x3
Ab circuit - 10x3
Monday 14th August
OHP: 20x10, 35x6, 32.5x6x5, 20x15
DB lateral raise: 3x15x6
DB rear delt raise: 3x15x3
15 min HIIT
Tuesday 15th August
Squat: 20x5x2, 40x5, 60x10x3x 60x12, 60x15 (focus on keeping a neutral spine)
Leg press: 50x10, 80x10, 110x10x3
Leg extension: 3x15 - 23lbs
Leg curl: 3x15 - 23lbs then single leg curl x10
Calves: 2xcircuit
In, and also enjoying the song reference.
I was a blog revivalist of a similar magnitude, I thought about it and went for a new thread in the end.
I was a blog revivalist of a similar magnitude, I thought about it and went for a new thread in the end.
Original post by Gone Revising II
In, and also enjoying the song reference.
I was a blog revivalist of a similar magnitude, I thought about it and went for a new thread in the end.
I was a blog revivalist of a similar magnitude, I thought about it and went for a new thread in the end.
I thought about a new thread, and decided to carry on as it makes it easier I guess to compare previous lifts all in one thread - I might make a new one soon though once I get this one updated regularly.
Wednesday 16th August
Weight: 100.65kg
Quite a taxing session but two rest days coming up so recovery should be okay.
Bench Press: 20x10, 40x5, 60x3, 90x9, 90x8, 90x8 (Haven't done more than 90x6 for one set before so big improvement - will try and do 90x10x3 before going up in weight)
Incline DB Bench Press: 20x10, 30x10x3 (PB)
CGBP: 20x5, 40x5, 67.5x10x3 (PB - I think), 62.5x10, 60x7, 60x2
Dips: 10, 8, 8
BB Curl:10x10, 15x12, 15x15
DB Curl: 10x10x2, 7.5x12x2
DB Hammer Curl:5x15x6
Chins: 4, 2
DB Preacher Curl: 10 (not feeling anything so left it at that)
BB Curl: 10x15, 15x12, 10x6
Lateral Raise: 7.5x10x2, 5x15x2
Rear Delt Raise: 3x15x3
Tricep Pushdowns: Reverse pyramid 15x6
Dips: 10 - Triceps exhausted by this point so could feel triceps working hard
DB Overhead Extension: 5x20
Walked about a mile and a half straight after.
Weight: 100.65kg
Quite a taxing session but two rest days coming up so recovery should be okay.
Bench Press: 20x10, 40x5, 60x3, 90x9, 90x8, 90x8 (Haven't done more than 90x6 for one set before so big improvement - will try and do 90x10x3 before going up in weight)
Incline DB Bench Press: 20x10, 30x10x3 (PB)
CGBP: 20x5, 40x5, 67.5x10x3 (PB - I think), 62.5x10, 60x7, 60x2
Dips: 10, 8, 8
BB Curl:10x10, 15x12, 15x15
DB Curl: 10x10x2, 7.5x12x2
DB Hammer Curl:5x15x6
Chins: 4, 2
DB Preacher Curl: 10 (not feeling anything so left it at that)
BB Curl: 10x15, 15x12, 10x6
Lateral Raise: 7.5x10x2, 5x15x2
Rear Delt Raise: 3x15x3
Tricep Pushdowns: Reverse pyramid 15x6
Dips: 10 - Triceps exhausted by this point so could feel triceps working hard
DB Overhead Extension: 5x20
Walked about a mile and a half straight after.
Ran 2.15km in 12 minutes on treadmill (PB)
Ran at 11km an hour for 11 mins and then went up to about 12.9 in last minute.
Rope slams - 50, 40, 30, 30, 20, 20, 20 - first time doing these for more than 10 reps, felt it quite a bit in the shoulders and it is a hard exercise.
Ab circuit x3
Walked for about 70 mins for a 4.5 mile or so walk an hour or so after gym.
To be able to run 2.4km in 12 minutes which is an aim to get in the next couple of months, I'll need to go at 12km an hour for 12 minutes so next week I'll try and be able to do 11.2km an hour for 11 minutes and from there try and increase the pace if possible.
Ran at 11km an hour for 11 mins and then went up to about 12.9 in last minute.
Rope slams - 50, 40, 30, 30, 20, 20, 20 - first time doing these for more than 10 reps, felt it quite a bit in the shoulders and it is a hard exercise.
Ab circuit x3
Walked for about 70 mins for a 4.5 mile or so walk an hour or so after gym.
To be able to run 2.4km in 12 minutes which is an aim to get in the next couple of months, I'll need to go at 12km an hour for 12 minutes so next week I'll try and be able to do 11.2km an hour for 11 minutes and from there try and increase the pace if possible.
(edited 6 years ago)
Update
Saturday 19th August 2017
Bench Press: 20x5x2, 40x5, 60x3, 80x1, 105x4, 105x3, 105x3, 100x4, 100x3, 100x3
DB Incline Bench Press: 20x10, 35x8x3
Close Grip BP: 20x5, 40x5, 60x3, 82.5x6x2, 82.5x5f, 60x11, 60x9f, 45x11
Incline BB BP: 40x12
Dips: +10kgx10, +10kgx9, bwx10
DB Lateral Raises: 2.5x15x6
Face pulls: 3x12 reverse pyramid
Tricep Pushdowns: 3x cable, 3x straight bar
Dips: 12
Single DB Tricep Extension: 5x20
Lying DB Tricep Extension: 5x20
Sunday 20th August 2017
Deadlift: 60x5, 80x3, 100x2, 120x1, 140x1, 160x6, 140x6, 100x10
DB row: 20x10, 50x8x3, 20x15
Chins: 10, 8, 5, 4 (Grip non-existent by the end of these - great to be able to do 10@BW again)
Lat pulldown: 36x12x3
Seated row: 23x10x3
Barbell curl: 15x10, 15x12x2
One arm DB curl: 5x15x3
Cross arm hammer curl: 5x15x3
Straight hammer curl: 5x15x3
Hanging Leg Raises: BWx10
Monday 21st August
OHP: 20x10, 35xf (couldn't raise them for the first one, guy helped to get it to shoulder level and spotted it getting to 6 reps, dissapointing), 32.5x5+3 (with spotter), 32.5x6x4 (better), 20x15
DB Lateral Raise: 2.5x15x6
DB Rear Delt Raise: 2.5x15x3
Face Pulls: 9x15x3
Tuesday 22nd August 2017
Squat: 20x5x2, 40x10x5 (3+ second pause at bottom - harder than it should have been)
Leg press: 50x10, 80x10x4
Leg extension: 60x10, 80x10, 70x10, 80x12, 60x15, 20x10 (single leg)
Leg curl: 30x15x3, 10x10 (single leg)
Seated/Standing Calf Raise: 10x15x3 and BWx15x3
Wednesday 23rd August 2017
Bench Press: 20x10, 40x5, 60x3, 90x8, 90x9x2, 90x4, 90x2 (Close to 90x10x3, hopefully will get there this week)|
Incline DB Bench Press: 20x10, 30x12x3 (time to increase to 32.5kg)
CGBP: 20x5, 40x5, 70x10, 70x9, 70x8, 60x10
Dips: 10, 10, 9
BB Curl:10x10, 15x12, 15x15
DB Curl: 7.5x12x4
DB Hammer Curl:5x15x6
Chins: 3
BB Curl: 15x15, 15x12, 10x10
Lateral Raise: 2.5x15x3
Rear Delt Raise: 2.5x15x3
Face Pulls: 9lbsx12x3
Tricep Pushdowns: Reverse pyramid 15x6
Dips: 12, 10
DB Overhead Extension: 5x20
Saturday 19th August 2017
Bench Press: 20x5x2, 40x5, 60x3, 80x1, 105x4, 105x3, 105x3, 100x4, 100x3, 100x3
DB Incline Bench Press: 20x10, 35x8x3
Close Grip BP: 20x5, 40x5, 60x3, 82.5x6x2, 82.5x5f, 60x11, 60x9f, 45x11
Incline BB BP: 40x12
Dips: +10kgx10, +10kgx9, bwx10
DB Lateral Raises: 2.5x15x6
Face pulls: 3x12 reverse pyramid
Tricep Pushdowns: 3x cable, 3x straight bar
Dips: 12
Single DB Tricep Extension: 5x20
Lying DB Tricep Extension: 5x20
Sunday 20th August 2017
Deadlift: 60x5, 80x3, 100x2, 120x1, 140x1, 160x6, 140x6, 100x10
DB row: 20x10, 50x8x3, 20x15
Chins: 10, 8, 5, 4 (Grip non-existent by the end of these - great to be able to do 10@BW again)
Lat pulldown: 36x12x3
Seated row: 23x10x3
Barbell curl: 15x10, 15x12x2
One arm DB curl: 5x15x3
Cross arm hammer curl: 5x15x3
Straight hammer curl: 5x15x3
Hanging Leg Raises: BWx10
Monday 21st August
OHP: 20x10, 35xf (couldn't raise them for the first one, guy helped to get it to shoulder level and spotted it getting to 6 reps, dissapointing), 32.5x5+3 (with spotter), 32.5x6x4 (better), 20x15
DB Lateral Raise: 2.5x15x6
DB Rear Delt Raise: 2.5x15x3
Face Pulls: 9x15x3
Tuesday 22nd August 2017
Squat: 20x5x2, 40x10x5 (3+ second pause at bottom - harder than it should have been)
Leg press: 50x10, 80x10x4
Leg extension: 60x10, 80x10, 70x10, 80x12, 60x15, 20x10 (single leg)
Leg curl: 30x15x3, 10x10 (single leg)
Seated/Standing Calf Raise: 10x15x3 and BWx15x3
Wednesday 23rd August 2017
Bench Press: 20x10, 40x5, 60x3, 90x8, 90x9x2, 90x4, 90x2 (Close to 90x10x3, hopefully will get there this week)|
Incline DB Bench Press: 20x10, 30x12x3 (time to increase to 32.5kg)
CGBP: 20x5, 40x5, 70x10, 70x9, 70x8, 60x10
Dips: 10, 10, 9
BB Curl:10x10, 15x12, 15x15
DB Curl: 7.5x12x4
DB Hammer Curl:5x15x6
Chins: 3
BB Curl: 15x15, 15x12, 10x10
Lateral Raise: 2.5x15x3
Rear Delt Raise: 2.5x15x3
Face Pulls: 9lbsx12x3
Tricep Pushdowns: Reverse pyramid 15x6
Dips: 12, 10
DB Overhead Extension: 5x20
Saturday 26th August 2017
Bench Press: 20x5x2, 40x5, 60x3, 80x1, 105x4x3, 100x4x2
DB Incline Bench Press: 20x10, 37.5x6x3, 20x15
Close Grip BP: 20x5, 40x5, 60x1, 82.5x6x3, 60x15, 60x12, 60x11
Dips: +10kgx9, +10kgx9, +10kgx6, BWx6
DB Lateral Raises: 2.5x15x3
Face pulls: 9lbsx15x3
Tricep Pushdowns: 3x cable, 3x straight bar (Heavier than usual, did feel harder)
Dips: 12, 10
BB Skullcrushers: 20x10 (Not feeling much here so will omit this next time, probably for seated dip-style machine)
Single DB Tricep Extension: 5x20
Pretty good, three personal records hit. Tempted to try and go for 122.5kg as a 1RM in a few weeks on bench.
Bench Press: 20x5x2, 40x5, 60x3, 80x1, 105x4x3, 100x4x2
DB Incline Bench Press: 20x10, 37.5x6x3, 20x15
Close Grip BP: 20x5, 40x5, 60x1, 82.5x6x3, 60x15, 60x12, 60x11
Dips: +10kgx9, +10kgx9, +10kgx6, BWx6
DB Lateral Raises: 2.5x15x3
Face pulls: 9lbsx15x3
Tricep Pushdowns: 3x cable, 3x straight bar (Heavier than usual, did feel harder)
Dips: 12, 10
BB Skullcrushers: 20x10 (Not feeling much here so will omit this next time, probably for seated dip-style machine)
Single DB Tricep Extension: 5x20
Pretty good, three personal records hit. Tempted to try and go for 122.5kg as a 1RM in a few weeks on bench.
Sunday 27th August 2017
Deadlift: 60x5, 80x3, 100x2, 120x1, 140x1, 165x1,165x5, 160x3, 140x6 (Form needs to improve, finding it hard to keep chest up)
DB Row: 20x10, 50x10x3, 20x15 (50x10 very hard, with the sets being split into two, DB left on the floor for a few seconds before starting again - may go down to 45 and try and work on getting more reps)
Chins: 10, 7, 7, 4
Seated Row: 32x10x3
Barbell Curl: 10x15, 15x15, 15x12
One Arm DB Curl: 5x15x3
DB Rear Delt Flies: 2.5x15x3 (Conservative as OHP to do tomorrow)
Ab Circuit: x3
Preacher Curl: 10x3 on machine
Deadlift: 60x5, 80x3, 100x2, 120x1, 140x1, 165x1,165x5, 160x3, 140x6 (Form needs to improve, finding it hard to keep chest up)
DB Row: 20x10, 50x10x3, 20x15 (50x10 very hard, with the sets being split into two, DB left on the floor for a few seconds before starting again - may go down to 45 and try and work on getting more reps)
Chins: 10, 7, 7, 4
Seated Row: 32x10x3
Barbell Curl: 10x15, 15x15, 15x12
One Arm DB Curl: 5x15x3
DB Rear Delt Flies: 2.5x15x3 (Conservative as OHP to do tomorrow)
Ab Circuit: x3
Preacher Curl: 10x3 on machine
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is it possible to go from a size 16 [L] to a size 12 [M] in five months?Trending
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is it possible to go from a size 16 [L] to a size 12 [M] in five months?
