Workout #3.
Shoulders aren't too happy with the dips. Getting some not so nice pain from my right one specifically. Gonna spend some more time doing Z-health to try and sort this out.
Decline BB hold: 2x15sec @ 110kg.
Dips: 2x6 @ +10kg, 4x8 @ +5kg.
1 arm cable row: 1x7 @ 35kg, 1x8 @ 35kg, 4x8@ 30kg.
Seated BB hold : 1x15sec @ 80kg, 1x15sec @ 85kg.
Incline DB curl: 2x8 @ 17,5kg, 4x6 @ 17,5kg.
Overhead triceps extension: 6x8 @ 32,5kg.
Uneven towel hangs, alternate hands: 20, 20, 27, 30, 24, 30. seconds.
wtmarcus' first BP run (3.0)
Two more days of rest. One being "cardio" which turned into doing the following:
100 skips with the jump rope
level 2 CC push ups
100 skips with the jump rope
level 2 CC squats
3 rounds of that to get me up to the 3x40 progression standard.
Having realised during the famine how much I hate long outdrawn cardio I'm avoiding that like the plague.
Workout #4:
Rack pull: 2x15sec @ 170kg.
Squats: 6x8 @ 110kg.
Seated hamstring curls: 1x8 @ 40kg, 5x8 @ 45kg.
One leggade calf raise (smith machine): 2x15 @ 128kg.
Romanian DL: 2x10 @ 95kg.
Cable crunches: 6x8 @ 35kg.
Hyperextension: 6x8 @ 35kg.
Farmer's walk with 35kg dumbbells. 3 sets to grip fail.
Really wishing I had taken before pictures! Getting splendid results for my fat% here.
100 skips with the jump rope
level 2 CC push ups
100 skips with the jump rope
level 2 CC squats
3 rounds of that to get me up to the 3x40 progression standard.
Having realised during the famine how much I hate long outdrawn cardio I'm avoiding that like the plague.
Workout #4:
Rack pull: 2x15sec @ 170kg.
Squats: 6x8 @ 110kg.
Seated hamstring curls: 1x8 @ 40kg, 5x8 @ 45kg.
One leggade calf raise (smith machine): 2x15 @ 128kg.
Romanian DL: 2x10 @ 95kg.
Cable crunches: 6x8 @ 35kg.
Hyperextension: 6x8 @ 35kg.
Farmer's walk with 35kg dumbbells. 3 sets to grip fail.
Really wishing I had taken before pictures! Getting splendid results for my fat% here.