10/21

Chest and tricep workout:

Nothing too exciting for its a deload workout on the flat db press.
Happy with the number all round and did the job.

Flat db press: 2 wamrs, 75/5 85/5,13
In bar press: 2 warm,s 175/8 180/6 drop set
In db fly: 1 warm, 55/10,10
Rack pu's: 2 x to fail
Rope Pressdown: 2 warms, 50/8 55/8 drop set
Tricep dips: 3 sets to failure
Reverse pressdown: 45/12,12

25 min cardio


10/22

Dead and hamstring workout:

Was a deload workout and did some higher rep deads.
Did 335 for 15 and then 10 reps


10/23
Rest day, went to the Yorton cup to support some clients


10/24

Shoulder and bicep workout

Stuck with higher reps and faster tempo. Nice workout.
Looking forward to the new wave and rotation tomorrow.