1st Cycle...

| Cycle 2 |

Session 11 - 10s Continued - Iso session

Dips 2x10 @ BW
Incline Chest Flies DB - 1x10 @ 27.5kg
Reverse Preacher Curls - EZ Bar - 1x10 @ 20kg / 1x10 @ 22.5kg
Flat Bench Cable Triceps Extension 1x10 @ Lvl 6 / 1x10 @ Lvl 10 (unsure of weight, burned like hell though)
Wrist Curls DB - 1x10 @ 7.5kg / 1x10 @ 10kg
One Arm Military Press DB - 2x20 (each arm - super set) @ 12kg
Bicep Curl DB 1x10 @ 17.5kg / 1x10 @ 10kg (super set)
Ab Machine - 1x20 @ lvl 5 / 1x20 @ lvl 6

Will deffo start the 5's now tomorrow
smile.gif
 
| Cycle 2 |

Session 12 - 5s

Squats 1x6 @ 60kg / 3x5 @ 90kg
Flat Bench Press 3x5 @ 60kg
Yates Row (one over hand two under hand) 3x5 @ 60kg
Military press 3x5 @ 32.5kg
Dips 1x10 / 1x5 @ BW
Pull ups 3x5 @ BW
 
| Cycle 2 |

Session 13 - 5s

Squats 3x5 @ 100kg
Flat Bench Press 3x5 @ 70kg
Yates Row (two over hand one under hand) 3x5 @ 70kg
Military press 3x5 @ 37.5kg
Dips 1x15
Pull ups 3x5 @ BW
Reverse Preacher Curls - EZ Bar - 3x5 @ 25kg
 
| Cycle 2 |

Session 14 - 5s

Squats 2x5 / 1x6 @ 105kg
Flat Bench Press 2x5 / 1x6 @ 75kg
Yates Row (one over hand two under hand) 2x5 / 1x6 @ 75kg
Military press 3x5 @ 40kg
Dips 1x10
Pull ups 3x5 @ BW
Peckdeck - 1x10 @ 29kg / 1x10 @ 47kg
 
| Cycle 2 |

Session 15 - 5s

Squats 3x5 @ 110kg
Flat Bench Press 3x5 @ 80kg
Yates Row (two over hand one under hand) 2x5 / 1x6 @ 80kg
Military press 3x5 @ 42.5kg
Dips 3x5
Pull ups 3x5 @ BW
Peckdeck - 1x12 @ 41kg (superset)
Bicep Curl EZ Bar 2x5 @ 27.5kg
Tricept Pull Down (Rope) 1x15 @ 15kg (superset)
 
| Cycle 2 |

Session 16 - 5s

Squats 2x5 / 1x6 @ 115kg
Pull ups 3x5 @ BW
Flat Bench Press 3x5 @ 85kg
Yates Row (two under hand one over hand) 2x5 / 1x6 @ 85kg
Military press 3x5 @ 45kg
Parallel Grip Lat Pulldown Bar (wide) 1x15 @ lvl 8
Peckdeck - 3x5 @ 61kg
Tricept Pull Down (Rope) 1x15 @ 20kg
 
| Cycle 2 |

Session 17 - 5s

Squats 3x5 @ 120kg / 1x10 @ 60kg
Pull ups 3x5 @ BW
Flat Bench Press 1x5 @ 90kg / 1x5 @ 87.5kg / 1x5 @ 85kg
Bicep Curl DB 2x5 @ 15.5kg



Didnt have much time in the gym today so worked out as quick as I could, going to go back tomorrow to finish off the rest of my exercises.
 
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