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Skipped Saturday

 

EZ barbell curls

60x12, 70x12

HS 2 hand preacher curls/1hand DB preacher curls

55x8/30sx7, 60x7/30sx5

BB reverse grip BB curls

40x8x2

Decline bench DB skullcrushers/chest press

25sx12x2

Seated DB concentration curls

30x8x2

Cable cross alternating biceps curls

9x12, 10x12

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Horrible finger strain during deadlifts again, middle left!

Deadlifts

BB 185x5x2

 

Tbar front squats

135x12x2

 

Icarian leg press

270x12, 320x12, 370x12, 420x12

 

Icarian seated calf raises

105x12, 140x9x2

 

HS hack squats

240x12,290x12x2

 

Kettle bell step ups

60x10x2 100x10 each side

 

Decline ab row/incline leg extension

10/10x2

 

Bike 10 minutes

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Skipped 2 days

 

Strive incline bench chest press

135x12, 150x7

HS bench chest press

140x7, 150x5

HS seated chest press

140x9, 150x7

Icarian seated chest press

90x7, 100x5

DB incline bench chest press

35sx5x2

Cable cross

11x8x2

Lat pull down

11x12, 12x8

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Wednesday

HS bench chest press

140x12, 160x8, 170x6, 180x2

HS seated chest press

140x10, 150x7,6,6

Strive incline bench chest press

130x8, 135x4,5 140x2

Cable cross chest

100x12x2

Lat pull down

110x12, 120x8x3

 

Thursday

Tbar front squats

135x12x3

Precor leg press

360x12, 410x12x2

Seated calf raises

135x12x3

HS hack squats

240x12, 330x12x2

Decline ab bench leg extension

25x3

 

Today

HS preacher curls/1 arm DB curls

55x12/25sx12, 65x8/25sx12, 70x5/25sx12

 

EZbar curls

70x8,8,6

 

BB reverse grip curls

40x6,8,8

 

Decline ab leg extension

25x3

 

Decline skull crushers/chest press

25sx12x2

 

Cable cross alternating biceps

90x12,100x12x2

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14 gym visits in December

 

Skipped 2 days

Front BB squats

95x12, 115x12, 125x5

HS hack squats

240x12, 330x12x2

Icarian leg press

360x12x2, 410x12

Tbar front squats

135x12x2

Decline board ab row

30x2

Icarian seated calf raises

135x12x3

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Skipped 2 days

 

Strive incline bench chest

Setting2 130x12,150x12

Setting1 150x7,6

 

HS bench chest press

140x8, 150x6, 160x3, 165x5

 

HS seated chest press

140x8, 150x8, 160x6x2

 

Icarian seated chest press

100x6,4

 

Cable cross chest

100x12x2

 

Rowing

5 minutes

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Yesterday

 

HS preacher curls/DB preacher curl

50x12/30sx12, 55x12/30sx8, 60sx10/30sx8, 65x7/30sx7

 

BB reverse grip curls

40x8x4

 

Lat pull down

110x12x3

 

Rowing

5 minutes

 

Today

 

Icarian seated chest press

110x12, 120x7,4

Strive incline seated chest press

130x10, 135x12, 140x7

HS bench chest press

140x7, 160x4, 170x5

HS seated chest press

140x8, 150x7, 160x6

Cable cross chest

110x12x2

DB incline bench chest

35sx8x2

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Skipped 3 days

 

Friday

 

Tbar front squats

115x15x2, 140x15x2

HS leg press

360x12, 410x12x2, 430x12

Icarian seated calf raises

180x12x4

HS hack squats

240x15, 290x15x3

 

Yesterday

 

HS bench chest press

140x12, 150x12, 160x8, 170x5

HS seated chest press

140x10, 150x10, 160x8, 170x5

Strive incline bench chest press

130x7, 135x5, 140x3, 145x3

Incline bench DB chest press

35sx8x2

 

Today

 

Rowing

5 mins

HS seated preacher curls/DB preacher curls

60x12/30sx12, 65x10/30sx10, 70x5/30sx8

Cable cross alternating biceps curls

50x24(12)x2

Lat pull down

110x12, 120x12, 130x8x2

Decline bench DB skullcrushers/chest press

25sx12/12

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Skipped Monday

 

HS bench chest press

140x11, 160x9, 170x6, 175x4, 180x3, 185x3

HS seated decline chest press

140x12, 160x8,7,7

Strive incline bench chest

115x12, 120x9, 125x5, 130x4

Lat pull down

110x12, 120x8

Edited by John V
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