DE Bench Day

Did a bunch of sets with 50-62.5kg, I think 10 sets, then hit up paused floor press for 5s, did some RP chins and paused tricep work, adding the pause to extensions BLEW my triceps up beyond belief!! Good day.

DE Bench Day 19/12/10

Bench 2 Grips

10x3 40-62.5kg

Paused Floor Press

1x5 80kg
2x5 90kg

Chins HG

BW 1x11+6+5 RP

Tricep Extensions

1x8 30kg
2x5 32.5kg Paused
1x15 20kg

ME Squat Day

Hit up the demon bar for GMs today! yikes tough exercise, hit about 105kg for a double, missed 3rd rep.Did RDLs next and then Flags and leg curls supersetted with PD abs.Felt STRONG today, deloading volume on DE day really helps alot.

ME Squat Day 20/12/10

SSB GMs

1x3 90kg
1x3 100kg (PR)
1x2 105kg
1x15 80kg

RDLs

Up To 1x 12 115kg

Flags
1x7 +7.5kg
2x8 +10.5kg

Leg Curls and PD abs


ME Bench Day

Hit the paused floor press for ME today, ended up with110kg for a single,then added reverse bands and did up to 130ish I think? Finished with rows and some extra tris, solid day.

ME Bench Day 22/12/10

Paused Floor Press

1x1 100kg
1x1 110kg
1xM 117.5kg
Add Rev Orange Bands
1x3 117.5kg
1x1 130kg
1xM 140kg

1 Arm BB Rows
2x12 35kg
1x15 35kg

Tates
?


DE Squat Day

First day of the blue band wave, went well used 127.5kg for 10 sets + a blue.I went off the parallell box to see how the hips were, they fine so I'll probably drop the box height next week, we shall see.Did a bunch of 1 arm DB swings after and finished with abs I think, LOL I am behind and cannot remember what I did!

DE Squat Day 24/12/10

Box Squat + Blue Band

10x2 127.5kg

1 Arm DB Swings

2x24 35kg

Abs and I forget what else!

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