Biceps/Upper back and Legs
Weight x Reps (Wanted Reps If I fail)
WU = Warm Up Set
WK = Work Set
EC = Eccentric Set ( Do the negative part and let spotters raise the weight )
BO = Back-Off Set
BW = Bodyweight
+ if I am gonna increase weight next workout
| if I am gonna stay
- if I am gonna decrease weight
Chinups (Palms against me) - WaveloadingWU 40kg x 10 (Machine), BW x 8, BW + 10kg x 5 |
WK BW + 22,5kg x 3, BW + 32,5kg x3, BW+27,5kg x3, BW + 37,5kg x 3 +
EC 50kg x 3 +
BO 66kg x 20 + (Machine)
Squat Low Bar - WaveloadingWU 50kg x 8, 70kg x 5 90kg x 3 |
WK 102,5kg x 3 112,5kg x 3 107,5kg x 3, 117,5kg x ?|
Squat Low Bar 1/4 RepWU 100kg x 3 +
WK 132,5kg x 3 +
Pull-upsWK BW x 14
Abs (No rest between exercises)Thin Tummy, Both Legs Up, Cycle Out One Leg
WK BW x 30
Curlup, Hands On opposite Elbows
WK BW x 30
Russian Twist, Feet Anchored
WK BW x 30
Modified V-Sit
WK BW x 12 (30)
Comments: New weight belt today, to bad the chain I bought was to weak so I have to buy a new one. I skipped the last squat set since I was sore in my legs since Sundays deadlift and I had no spotter. I really don't care about my squats anyway
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