TeddyApollo- Журнал, 31 июл 17

Week 4 - Session 4: Back & biceps, Week 1 - Session 1: Upper body - 31/07/17

Foreword
Woooo PB on my deadlift! Really want to get to 90 kg before the end of September!

Pre-work out consumption
Smashed avocado and bacon, and MyProtein MYPRE orange flavour - 8 grams mixed with water.

Work out (1m 30s rest between sets)

Deadlift
5 x 40 kg
5 x 42.5 kg
5 x 45 kg
5 x 47.5 kg
5 x 50 kg

Barbell bench press
10 x 20 kg, 10 x 22.5 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg

Military press
10 x 15 kg
10 x 15 kg
10 x 15 kg

Seated cable row
10 x 41.3 kg
10 x 41.3 kg
10 x 41.3 kg

Chest flyes (machine)
10 x 45 kg
10 x 45 kg
10 x 45 kg

Assisted dips
10 x (86-45 kg)
10 x (86-45 kg)
10 x (86-41 kg)

Assisted pull up
10 x (86-45 kg)
10 x (86-45 kg)
10 x (86-50 kg)

EZ bar bicep curls
10 x 15kg
10 x 17.5 kg
10 x 17.5 kg

Lateral raise (weight of each dumbbell)
10 x 5 kg
10 x 5 kg
10 x 5 kg

Hammer curls
10 x 6 kg
10 x 7 kg
10 x 7 kg

Rope pulldown
10 x 14.7 kg
10 x 17 kg
10 x 17 kg

Bicep curls
10 x 6 kg
10 x 7 kg
10 x 7 kg

Cable crunches
10 x 30.6 kg
10 x 32.9 kg
10 x 35.2 kg

Low twist (each side)
10 x 12.5 kg
10 x 14.7 kg
10 x 17 kg

Post-workout consumption
MyProtein Impact Whey Protein (32 grams), with creatine monohydrate (5 grams), mixed with 150 mL semi-skimmed milk, and a build up bagel.

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