overhead
press
Bar
2x5
30KG
1x5
35KG
1x5
40KG
1x1
42.5KG
1x5
47.5KG
1x5
55KG
1x7 PR +3 Reps
42.5KG 3x10 / 2x9
(not gonna count PR's unless I hit exact number desired, 5x10 here)
chin-ups
BW+20KG 4x4
BW 4x8 PR
weighted dips
BW+10KG 4x7
seated db curl
14KG 4x14
rear delt flyes
8KG 4x12
notes
Was incredibly focused for this workout as have not been taking care of myself recently and wanted to really put some work in.....
OHP is up +3reps in under a month which is huge considering how slow OHP numbers increase generally. I'm sure this is partly due to the fact I probably weigh around 1,000lbs considering how much I've drunk/eaten recently lol.
Off to the Chiropractor today as this issue with my chest is now to painful / gone on for too long to ignore anymore. It literally feels like my rib is trying to break through my chest muscle, however in the gym there is no pain at all but when I finish...... OW
NEWS
I have a new goal to aim for:
PUSH / PULL Meet on December 9th
I will be performing in the 82.5KG Open class which is sure to be very competitive, my plan is to bulk from here until I reach 82.5KG (181lbs) and then will recomp and try to hover around 178-80lbs to make sure I don't have to cut weight for the meet. I am hoping to hit
Deadlift - 180KG / Bench - 110KG
This is obviously going to be a huge leap but I am confident I can get at least one of these!
Currently reading this
 |
| Amazing level of detail BUT pretty dry |
Macros
– 400Carb / 75Fat / 200P
motivation
MIND = BLOWN!!!!
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