tues
back/traps

back
wide grip lat pulldown wu1-12reps wu2-12reps wk-6reps
close grip tbar row wu2-12reps wk-6reps
one are dumbell row wu2-12reps wk-7reps
deadlift wu2-12reps wk-6reps

traps
wide grip upper row wu1-12reps wu2-12reps wk-6reps
tbar shrugs wu2-12reps wk-6reps

done

weds
delts/triceps

rotator cuff 3x15

delts
dumbell shoulder press wu1-12reps wu2-12reps wk-5reps
side dumbell raise wu2-12reps wk-6reps
cable front raise wu2-12reps wk-6reps
rear delt wu2-12reps wk-6reps

triceps
cable rope pushdown wu1-12reps wu2-12reps wk-6reps
laying extension with ez bar wu2-12 wk-6reps
dumbell overhead press wu2-12reps wk-5reps

done

friday
leg day


quads
leg extension wu1-15reps wu2-12reps wk-8reps
leg press wu1-12reps wu2-12reps wk-6reps
squats wu1-12reps wu2-10reps wk-6reps

hams
stiff leg deadlift wu2-12reps wk-6reps
seated ham curl wu2-12reps wk-6reps

seated calf wu2-12reps wk-6reps
calf press wu2 then 3sets to fail with 10second rest between

not looking forward to carrying my fishing stuff all way around lake now

Great log bro. Enjoying this read

Cheers bud will keep it up and log when start cycle

monday chest day

chest/biceps

rotator cuff warm up 3x20 reps


chest

decline dumbell press warmup1 12reps warmup2 12reps workingset 6reps
incline dumbell press warm up2 12reps workingset 8reps
incline dumbell fly warup2 12reps workingset 8reps
cable crossover burn out 15reps
under judged myself on few thats why managed 8 will up weight next time

biceps
concerntration curl warmup1 12reps warmup2 12reps workingset 6reps
ez bar standing curl warmup2 12reps workingset 6reps positive then done some cheat curls to fail negative if know what mean

machine preacher burnout 20reps dropping weight when failed

tues
back/traps

back
wide grip latpull down warmup1 12reps warmup2 12reps workingset 6reps well 5and a bit couldnt get last one down be nice to have partner to push out frew more
close grip cable pull down warmup2 12reps working set 6reps
one arm dumbell rown warmup2 12reps working set 7reps
deadlift warmup2 12reps workingset 8reps workingset 4reps
on this working feel i underetamated so slapped on bit more and only got 4reps but was happy

traps
cable face pull ups warmup1 12reps warmup2 12reps workingset 6reps
dumbell shrugs warmup2 12reps workingset 5reps i think grip was why didnt get last rep out

done