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  #101  
Old 12-07-2018, 07:00 AM
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Good to see your log brother. Nice work.
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  #102  
Old 12-09-2018, 03:27 PM
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Back was Thursday.

Rack deads

135 x 12
225 x 10
315 x 8
405 x 6
495 x 3
585 x 1

Wide pull down

120 x 3 sets of 12

Cable bent pushes. Middle upper back

100 x 3 sets of 12

I superset those with face pulls.

DB curls. Against the pole.

20 x 10
25 x 10
30 x 10
35 x 10

Straight bar curls

Bar x 3 sets of 10

Shrugs

225 x 3 sets of 10

Done.

I'm working out at 4 am before work.
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  #103  
Old 12-09-2018, 03:34 PM
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Legs today.

I go for my hip x-ray Thursday.

Squat shark

135 x 10
225 x 10
315 x 10
405 x 10

Seated extensions

80 x 3 sets of 12

Seated ham curls

110 x 3 sets of 12

Calf raises

225 x 3 sets of 15

Unilateral Extension

50 x 12 per side. 3 sets.

Lying ham curls

80 x 3 sets of 12

Good morning in a squat. Barbell in squat rack.

135 x 5gm x 5 squats
135 x 5gm x 5 squats
135 x 10 GMT x 10 squats

All done.
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