4th December Light Weight/High Rep Pecs and Biceps Workout

Yesterday I did some HIIT swim sprints in the morning then completed a 24 hour fast until I feasted on 1500 calories of creamy scrambled eggs and bacon for dinner.

4th December Light Weight/High Rep Pecs and Biceps Workout 81.4kg

Barbell Bench Press 80kg 8,8,6
Barbell Bicep Curl 35kg 8,8,5
Incline Barbell Bench Press 60kg 8,8,7
Hammer Dumbbell Curls 18kg each 8,8,4
Cable Cross Overs 25kg 10,10,9

2nd December Heavy Weight/Low Rep Legs and Delts Workout

A later than usual workout last night (finsihed at 9:30pm) and a sub standard night's sleep may have conspired against me this morning. Felt a little bit average while squatting so I dialed back my Press and Deadlift a little, still a decent session.

2nd December Heavy Weight/Low Rep Legs and Delts Workout 83kg

Squats 120kg 4,3,2
Barbell Press 55kg 6,5,4
Mixed Grip Deadlift 140kg 5,3,3
Dumbbell Lateral Raise 16kg each 9,6,5

1st December Light Weight/High Rep Back and Triceps Workout

Decided to mix things up a little bit this evening. Tried to hit maximum hypertrophy rep range on all three sets of my exercises, considering my glycogen stores would be chockablock thanks to my wedding (my GFs brother's not my own) feasting and wanted to try and put it to use. Weighed in at 84.1kg too which is the heaviest I've been in a while, a couple of super low carb days should have me back in my ideal weight range though.

1st December Light Weight/High Rep Back and Triceps Workout 84.1kgs

Wide Grip Pullups 10,10,9
Narrow Grip Tricep Dips 12,12,11
Mixed Grip Cable Row 70kg 10,10,10
Cable Tricep Pushdown 30kg 10,10,10
Barbell Shrug 80kg 10,10,10

27th November Heavy Weight/Low Rep Pecs and Biceps Workout

Definitely felt my strength was curtailed by a massive Legs and Delts session yesterday. Validates my decision to have a 6 day split with weights sessions broken up between light and heavy days. Looking forward to getting back into my groove.

27th November Heavy Weight/Low Rep Pecs and Biceps Workout 81.3kg

Barbell Bench Press 100kg 2 95kg 4,3
Barbell Bicep Curl 45kg 4,3,3
Incline Barbell Bench Press 75kg 6,4,4
Hammer Dumbbell Curls 22kg each 6,4,4
Cable Cross Overs 30kg 12,8,5

26th November Heavy Weight/Low Rep Legs and Delts Workout

26th November Heavy Weight/Low Rep Legs and Delts Workout 80.9kg

Squats 120kg 3,2,3
Barbell Press 60kg 3 55kg 5,4
Mixed Grip Deadlift 150kg 3,3,3
Dumbbell Lateral Raise 16kg each 9,6,5

Can't believe after a week off and a wedding birthday combo over the weekend I didn't put on any weight.

20th November Heavy Weight/Low Rep Back and Triceps Workout

20th November Heavy Weight/Low Rep Back and Triceps Workout 81.8kgs

Weighted Wide Grip Pullups 30kg 5,3,3
Weighted Narrow Grip Tricep Dips 30kg 7,5,5
Dumbbell Row 50kg each 7,5,5
Cable Tricep Pushdown 45kg 5,4,3
Barbell Shrugs 100kg 8,8,6

19th November Workout and Macros

19th November Light Weight/High Rep Pecs and Biceps Workout 81.7kg

Barbell Bench Press 80kg 10,6,5

Barbell Bicep Curl 35kg 10,6,5

Incline Barbell Bench Press 60kg 10,6,5

Hammer Dumbbell Curls 18kg each 10,5,4

Cable Cross Overs 25kg 13,8,7