Last week of training was very hard – I had very little time but had to make it.
Monday 19.1.2015
Chest, triceps, calves
Incline benchpress with thick bar (paused at the bottom for 1 second) 2xwarm up sets; 10r 60kg+bar, 8,6r 80kg +bar
Flat DB press 3x8r 40kg
Incline DB flyes 10r 25kg, 8r 27,5kg, 8r 30kg
Superset: Dips 2x10r +20kg
Cable crossovers 2x12r 20kg
Triceps pushdowns 10r 80kg, 8,6r 85kg
Seated Ez-bar triceps extensions 10,8,6r 30kg+bar
Seated one-arm DB triceps extensions 2x8r 15kg each arm + drop set TRX overhead extension 10r BW
Triset: Seated calf raises 3x15r 70kg
Standing calf raises 3x15r 187,5kg
Front raises 3x30r BW
Training done in 65min. + stretching and foam rolling. Good session, great pump.
Tuesday 20.1.2015
Legs, abs
Trained in the different gym today due to work commitment.
Leg extensions 4 sets 12-10r
Squat 3 warm up sets; 10r 140kg, 10r 160kg, 10r 180kg + drop set 10r 140kg, 10r 100kg
superset with barbell pullover – 3x15r 20kg bar
Seated leg press – 3×12-10r
One-leg leg curl – 3×15-12r
Seated leg curl 3×12-10r
Abs: 2x giant sets: Barbell roll out 2x12r
Hip thrust 2x20r
Plank 3x60sec.
Good session, felt strong on squats!
Thursday 22.1.2015
Shoulders, calves
Seated DB press 2x warm up sets; 10r 32,5kg 6,8r 35kg
Seated side laterals – 10,10,9r 15kg
30 degree incline bench laterals – 3x10r 15kg
One-arm cable laterals – 3x12r 15kg
Superset: Seated cable upright row – 3x12r 55kg
Dumbbell shrugs – 15,12,12r 60kg DB
Superset: Standing calf raises – 15,12,12r 187,5kg
DB one leg calf raises – 15,12,12r 20kg each leg
Front raises – 3x30r BW
Great session, felt bit tired today but pushed myself through it. Good feeling after.
Saturday 24.1.2015 (Havent trained on friday as I didnt have any time at all)
Back in the morning
Pulldowns to front 2x warm up sets; 10r 80kg, 10r 87,5kg 6r 95kg + drop set 10r 50kg pulldowns behind the neck
T-bar rows (machine) – 10r 80kg, 8r 85kg, 8r 90kg
Superset: One-arm DB rows 3x8r 60kg
30 degree bench DB rows – 12,10,10r 20kg DB
Close-grip chins – 10,8,8r BW
Hyperextensions – 15r BW, 2x15r +25kg plate
Biceps&Abs in the evening
Seated DB curls 8r 15kg, 2x8r 20kg, 8r 22,5kg
One-arm DB preacher curl – 10r 15kg, 10r 17,5kg 10r 20kg each arm
Standing hammer curl – 3x8r 20kg
Abs: 2x giant sets:
Hanging leg raises 2x15r
Rope crunch 2x15r 70kg
Seated tucks 2x30r
Crunches 2x30r
Standing waist twist 2x100r
Great workout; had to split it into two but felt good and strong.
