Friday
Arms and gripper day. Another challenge for myself is working my right and possibly my left hand back to a set close of a '3'. Day 1. Not done grippers in... years?
Dumbbell Curls
Both then 1 armed
10.kg x 12, 15kg x 12, 20kg x 12, 22.5kg x 12.
Rope Hammer Curls
9p x 20 pumping reps
s/s...
Wednesday
Hatfield Squats
Questioning the hardship, the when it gets real heavy, thinking 'it's just 1 set'
to 380kg/836lbs x 7
Leg Press
to 670kg/1474lbs x 8
Tuesday
On the clock today so v little faffing about
Close Grip Bench Press
to 150kg x 5, 152.5kg x 5 x 155kg/341lbs x 5, 175kg/385lbs x 1
Pec Dec
1/2 stack x 20, stack/125kg/275lb x 20
Lat Pulldowns - Close Grip Mag Handle
12p x 20, 21p/stack/120kg/264lbs x 15
Iso Lateral Low Lever Row
60kg...
Monday
Seated Press
bar x 12, 60kg x 8, 80kg x 8, 100kg/220 x 14 (tgt is 20)
Rear Delt Machine Work
to stack x 8 reps
Reverse Dumbbell Wrist Curls
to 35kg/77lbs x 12
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