Friday 3-7-26

Full Body A

Seated Leg Curl

• 112kg x 9
• 98kg x 12

Life Fitness Row

• 98kg x 8
• 84kg x 12

Life Fitness Incline press

• 105kg x 6
• 98kg x 11

One Arm Cable Lateral Raise

• 4) x 10
• 3) x 14

Overhead Extensions

• 14) x 8
• 12) x 12

Cable Curls

• 12) x 10
• 11) X 12

Monday 29-6-26

Full Body B

RDL

• Warm-up sets
• 160kg x 8

Lat Pulldown

• 200 x 9
• 185 x 9
• 170 x 9

Cable Row

• 160 x 8
• 150 x 10
• 140 x 11

Nauilus Chest Press

• 91kg x 8
• 77kg x 12
• 77kg x 7

Pec Dec

• 84kg x 7
• 77kg x 7
• 63kg x 8

Pushdowns

• 16) x 9
• 15) x 10
• 14) x 14

DB Curls

• 17.5kg x 10
• 17.5kg x 8
• 15kg x 11

Apart from the RDL. I hit a PR on everything this session. My knees are feeling a bit sensitive, so I'm not doing any quad stuff at the moment.

Saturday 27-6-26

Full Body A

Back Extensions

• 75kg x 12

Life Fitness Row

• 91kg x 10
• 84kg x 12
• 84kg x 10

Life Fitness Incline Press

• 98kg x 12
• 84kg x 13

Seated Leg Curl

• 112kg x 9
• 98kg x 11

One Arm Cable Lateral Raises

• 4) x 10
• 3) x 13

Cable Curls

• 11) x 12
• 11) x 10

Overhead Extensions

• 13) x 13
• 13) x 8

Wednesday 24-6-26

Full Body A

RDL

• 140kg x 6
• 160kg x 6
• 170kg x 6

Lat Pulldown

• 205 x 8
• 185 x 8
• 170 x 8

Nautilus Chest Press

• 91kg x 7
• 77kg x 11
• 77kg x 7

Pec Dec

• 84kg x 7
• 77kg x 6
• 63kg x 8

Lying Leg Curl

• 140 x 8
• 120 x 9

Hammer Strength Preacher Curl

• 40kg x 8
• 35kg x 8
• 30kg x 10

Push Downs

• 16 x 5
• 14) x 8
• 12) x 10

Saturday 20-6-26

Full Body A

Back Extensions

• 75kg x 8

Life Fitness Row

• 84kg x 13
• 77kg x 13
• 77kg x 10

Life Fitness Incline Press

• 98kg x 10
• 98kg x 9
• 98kg x 6

Seated Leg Curl

• 112kg x 8
• 91kg x 15

One Arm Lateral Raises

• 4) x 9
• 3) x 12

Cable Curls

• 11) x 10
• 10) x 10

Tricep Extensions

• 13) x 11
• 12) x 11