03.03.2018 Saturday
Strength Training Week 6 90% 1 RM - final week - final work out completed
Workout A
Bicycle 5 mins
Dynamic Warm up
Jump Rope 2 min
Squat
Warm up sets - 12xbar, 8 x 50kg, 5 x 60kg
4 sets x 3 reps x 80kg - the technique was still pretty bad, but better than the last time! Noticed that my right leg is way too weaker than my right leg...
Bench
Warm up sets -12xbar, 8x45kg, 5x55kg
3 sets x 3 reps x 65kg
2 set x 3 reps x 60kg
Super Set 1:
Walking Lunges - 3 sets 12 reps per leg 20kg dumbbells total weight
Lateral Rises - 3 sets x 10 reps 10kg dumbbells
Super Set 2:
Chin ups on an assisted machine - 3 sets x 5 reps - 15kg assisted
Dips on an assisted machine - 3 sets x 5 reps - 15 kg assisted
Super Set 3:
Peck Deck Machine - 45kg - 10, 12, 15 reps
Reverse Flyes - 30 kg - 3 sets x 10 reps
Super Set 4:
4 sets of biceps curls
4 sets of triceps presses
Produced some nice instagram pics