training up date 7th - Today

18th Workout 2
straight bar Bi curls
47.5 12-5-4

Hammer curls
25s x 12
*stretch*

Seated calf machine
55 12-8-7

lying leg curls
10 plates x 12-8-5
*stretch

Squats
130kgs x 12 PR!
95 x 20
*stretch*
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14th Workout 1
Inclines
82.5 x 12-3-3
*stretch*

Seated mil. press
57.5kgs 12-4-4
*stretch*

ez bar extensions
15 each side
12-7-5

Hammer strength row
60kgs each side x 9-4-3

Deadlifts
205 x 7PR!

Chest supported rows
40 x 20
12th workout 4
inc dumb curl
12s 12-6-6

Reverse curl on seated cable machine
1 plate x 15 each arm
*stretch*

Calf Machine standing
75kgs x 12-10-8

SLDL
120 x 10
*stretch*

Leg press
320 x 12
270 x 20
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workout 3 - 9th
Decline bench press
100kgs 10-3-2 = 15rp
*stretch*

Shoulder press Machine(upstairs)
full stack x 12-5-5 = 22rp
*stretch*

CG-smith inc
75 12 -4-2
*stretch*

Lat pull down (upstairs)
65 12-6-4

Pendlay Rows
85 x 10
65 x 20

*stretch*

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Workout 2 - 7th
Straight bar Bicep curls
45kgs x 12-6-5rp = 23 rp

Hammer curls
20s x arm
*stretch*

Seated calfs
50k x 15-12-10 = 37rp

Leg curls
9 plates 13-8-7 = 28rp
*stretch*

Squats
120 x 12
90 x 20
*stretch