Thanks mate!
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Good looking bench day bud.
3757 Cals
206g Protein
436g Carbs (144g Sugar)
121g Fat
35g Fibre
Put the food away yesterday for sure.
4079 Cals
172g Protein
447g Carbs (127g Sugar)
174g Fat
39g Fibre
Too much fat.
That bench session looked good up there.
Heavy Squats (3 x 2 @ 85%)
20kg x 5
60kg x 3
80kg x 1
100kg x 1
112.5kg x 2
112.5kg x 2
112.5kg x 2
Front Squats
40kg x 2
60kg x 2
60kg x 2
Unilateral Leg Extensions
15kg x 8 per leg
15kg x 8 per leg
15kg x 8 per leg
Seated Calf Raises
25kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
Incline Leg Raises
10 Degree Incline x 8
10 Degree Incline x 8
10 Degree Incline x 8
10 Degree Incline x 8
Good session.
Nice session Jamie. How are you getting on with Cube?
I'm loving it mate, feel fresh everytime I train. I'm used to training all out all the time but I'm really starting to appreciate the benefits of cycling the intensity. Its been really hard fighting the urge to go back to max doubles and triples but think its gonna pay off in the long term. My knees and shoulders are thanking me! haha
We'll see how much good its done me when I test my new max's in week 10!
I definitely will pay off man. It's still hard for me and I went back to 5/3/1, but again I started feeling beat up each session. So, I went back to cube.
Repetition Log Press (2 x 4-8 @ 80%)
Log (42kg) x 5
52kg x 3
64.5kg x 6
64.5kg x 5
Push Press (2 x 3 @ 85%)
68.5kg x 3
68.5kg x 3
Farmers Walk
50kg per hand x 10 metres
60kg per hand x 30 metres (2 turns)
60kg per hand x 30 metres (2 turns)
Ez-Bar Spider Curls
Bar (5kg) x 10
10kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10
Seated Unilateral Lateral Raise
2.5kg Dumbell x 12
7.5kg Dumbell x 8
7.5kg Dumbell x 8
Another good session Jamie... consistently hitting it at the moment!
3995 Cals
222g Protein
407g Carbs (116g Sugar)
162g Fat
37g Fibre
May have to try those spider curls too. Solid training!
Explosive Deadlift (6 x 2 @ 70%)
60kg x 2
100kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
Rack Pull (2 x 5 @ 75%)
128.5kg x 5
128.5kg x 5
Seated Machine Leg Curls
18kg x 12
32kg x 12
32kg x 12
32kg x 12
Chest Supported Dumbell Row
7.5kg Dumbells x 12
15kg Dumbells x 5
22.5kg Dumbells x 9
22.5kg Dumbells x 8
22.5kg Dumbells x 8
Dumbell Shrugs
15kg Dumbells x 10
15kg Dumbells x 9
15kg Dumbells x 8
Machine Assisted Pullups
Bodyweight minus 60kg x 10
Bodyweight minus 60kg x 8
Bodyweight minus 70kg x 9
Chest Supported Face Pull
10kg x 12
17.5kg x 12
17.5kg x 12
17.5kg x 11
Decent session.
Flat Bench (3 x 2 @ 85%)
40kg x 5
60kg x 4
80kg x 3
92.5kg x 2
92.5kg x 2
92.5kg x 2
superset with
DB Spider Curls
2.5kg Dumbells x 10
5kg Dumbells x 10
5kg Dumbells x 10
5kg Dumbells x 10
5kg Dumbells x 10
Pause Bench (2 x 2 @ 90%)
97.5kg x 3
97.5kg x 3
Close Grip Bench (2 x 3-5 @ 95%)
87.5kg x 3
87.5kg x 3
Cable Pushdowns
15kg x 6
24.5kg x 6
31.5kg x 6
31.5kg x 6
31.5kg x 6
Machine Flyes
64kg x 6
64kg x 6
64kg x 6
Seated Front to Side Raises (1 rep of each counts as 1 rep)
2.5kg Dumbells x 8
8.5kg Dumbells x 5
8.5kg Dumbells x 5
8.5kg Dumbells x 5
The benching felt far too heavy today, not feeling 100%. Was nice to lower the reps on everything though.
Solid benching again Jamie!
Repetition Squat (2 x 4-8 @ 80%)
40kg x 8
60kg x 6
80kg x 4
106kg x 6...Wraps
106kg x 5...Wraps
Front Squats
60kg x 3
60kg x 3
Unilateral Leg Extensions
15kg x 9 per leg
15kg x 9 per leg
15kg x 8 per leg
Seated Calf Raises
25kg x 12
40kg x 11
40kg x 10
40kg x 10
40kg x 10
Incline Leg Raises
Flat x 10
10 Degree Incline x 10
10 Degree Incline x 10
10 Degree Incline x 8
10 Degree Incline x 8