soteyh's worklog

[soteyh]

Squat 135 6x6
Bench 60 3x8
Close grip bench 80 6x6
Incline dumbell press 22.5 3x10
Dumbell fly 12.5 3x12
Triceps rope push down 25 3x12
Planks

 

[soteyh]

Squat 135 5x6
Deadlift 140 5x5
Hammer curls 15 3x12
Bicep curls 12.5 3x12
Triceps rope push down 25 3x12

 

[soteyh]

Bench 100 5,4,4,4,3
60 3x10
Incline dumbell press 22.5 3x10
Dumbell flies 12.5 3x12
Dumbell sldl 15 3x10
Pull ups 3x6
Glute raise

 

[soteyh]

Squat 100 4x10
Good morning 40 5x10
Bicep curls 12.5 3x12
Hammer curls 15 3x12
Triceps rope push down 50 3x12
Tricep kick back 12.5 2x12

Really very tired today. I was totally winded after the squats

 

[soteyh]

Close grip bench 80 6x6
Glute hip thrust 20 5x15
One arm dumbbell row 25 5x10
Seated rows 50 3x12
Triceps rope push down 25 3x12
Lunges
Planks

 

[soteyh]

Sat workout

Deadlift 140 5x5
Bench 115 2,1

 

[soteyh]

Squat 132.5 5x6
Close grip bench 80 6x6
Hammer curls 15 3x12
Bicep curls 12.5 3x12
Tricep rope push down 50 3x12

 

[soteyh]

Bench 100 5,5,5,4,1 Not sure what happened to that last set!!
Glute hip thrust 20 20,20,20,15
One arm barbell rows 25 5x10
Seated pulls 50 3x12
Dumbell SLDL 17.5 3x10
Glute raises

 

[soteyh]

Squat 70 3x10
85 5x8
Pull ups 4x5
Deadlift 142.5 5x5
Incline dumbell press 22.5 3x10
Dumbell flies 15 3x12
Triceps rope pushdown 50 3x12

 

[soteyh]

Squats 135 4x5,4
Good mornings 40 5x10
Bench 65 10,10,8
Close grip bench 85 5x6,5
Lunges 15,15,10,10

 

[soteyh]

Squat 137.5 3x5
Deadlift 145 3x5

 

[soteyh]

Squat 140 4x6
Bench 100 5x5
Hammer curls 15 3x12
Bicep curls 12.5 3x12
Tricep rope push down 25 3x12
Lunges 15,15,10,10
Dumbell SLDL 17.5 3x10

Took 3 plates for a ride today! Today was one of those rare days when I felt like crap before getting to the gym, tired, cranky, stressed. But when I got to the gym I absolutely killed the workout. 3 plates felt really easy, RPE 7-8, I could have easily done more sets or reps, but I'll leave it for another day.

Maybe I just got lucky, or maybe it was the pre WO kicking in !

 

[soteyh]

High Bar Squat 75 3x10
Low bar squat 90 5x8
Close grip bench 87.5 6,6,6,6,5,4
Bench 65 3x8
Dumbell flies 15 3x12
Tricep rope pushdown 25 3x12
Pull up 4x5

 

[soteyh]

Deadlifts 147.5 3x5
Good morning 40 5x10
Hip thrusts 20 20,20,20,15
Dumbell one arm rows 25 5x10
Seated rows 50 3x12

 

[soteyh]

Squat 140 5x5
Good morning 40 5x10
Pull ups 4x5
Bicep curls 12.5 3x12
Hammer curls 15 3x12
Tricep rope pushdown 50 3x12

 

[soteyh]

Bench 100 5,5,4,4,4
Deadlift 150 3x5
Glute thrust 20 20,20,20,15
One arm dumbell rows 25 5x10
Seated rows 50 3x12
Triceps push down 50 3x12

 

[soteyh]

Today's workout

Squat - low bar 90 5x8
high bar 75 3x10

Bench - close grip 90 5x5
Normal grip 70 3x8

Incline dumbell press 22.5 3x10
Dumbell flies 15 3x12
Tricep kickbacks 12.5 3x12
Dumbell stiff leg DL 17.5 3x10
Glute bridges

 

[soteyh]

Today

Squat 145 5x5
Bench 102.5 5,4,3,2


Yesterday

5 km run with lots of stretching and rolling.

 

[soteyh]

Deadlifts 155 3x5
Glute thrust 20 20,20,20,15
Pull up 4x5
One arm dumbell row 25 5x10
Good morning 40 5x10
Planks

 

[soteyh]

Squat 147.5 3x5
Bicep curls 12.5 3x12
Hammer curls 15 3x12
Tricep rope pushdown 50 3x12