Seated Leg Curl (Machine)
Going easy with the weight and reps first time doing seated it hits different. Did more then 10 last I was trying different machine sets ad figuring it out.
SETS
WEIGHT & REPS
W
20kg x 10 reps
1
25kg x 10 reps
2
25kg x 10 reps
Squat (Barbell)
7th hole for the bar position, 9th hole/safety's 1 over 8. 60 felt so light everything else is so heavy 🥲🔫 Tried starting the 3x squat program from scratch again. Thought maybe it will fix my leg strength that's so confused💀 Can't even do it properly I have to do cluster sets😭 Fuck it going machine only for legs rest of vacation, maybe a little longer.
SETS
WEIGHT & REPS
W
20kg x 8 reps
W
60kg x 4 reps
W
100kg x 2 reps
1
85kg x 8 reps
2
80kg x 8 reps
3
80kg x 8 reps
Incline Bench Press (Dumbbell)
Probably did more reps on warmup. Did 5 not arching on 30 degree bench first set and before that. Later I arched to 30° by taking the bench down more. Got help ad did many forced reps. Chest is medium rare rn for sure.
SETS
WEIGHT & REPS
W
22.5kg x 6 reps
W
25kg x 3 reps
1
30kg x 5 reps
2
30kg x 4 reps
3
25kg x 5 reps
Superset
Pull Up
Strict tempo pullups, explosive on the concentric slowing myself down max on the negative until i hit the full stretch at the bottom.
SETS
REPS
W
5 reps
Superset
Pull Up (Weighted)
Cluster/myo rep sets. Super strict with the form. Was doing 3 reps at a time clusters. Did a øot lore reps then logged
SETS
WEIGHT & REPS
1
10kg x 15 reps
2
10kg x 20 reps
3
5kg x 15 reps
Seated Chest Fly (Cable)
Bench is far from the cables so the chest is in a super streched position. Very short rest times cause I ain't got time.
SETS
WEIGHT & REPS
1
15kg x 14 reps
2
10kg x 12 reps