Workout Log - Cycle 3

Tuesday 20th May 2025

Hammer Incline Press

• 80kg x 8
• 70kg x 9

Chest Supported Row

• 60kg x 6
• 50kg x 10
• 40kg x 12

Life Fitness Chest Press

• 112kg x 7
• 105kg x 7
• 98kg x 6

Lat pull-down 

• 185kg x 10
• 185kg x 7
• 170kg x 10

Reverse Pec Dec

• 56kg x 14
• 56kg x 13
• 56kg x 12

I've changed my training split from the Arnold split to chest/bicep-back/calves-shoulders/triceps and legs 

Monday 19th May 2025

Hack Squat

• 160kg x 7

RDL

• 150kg x 6

Leg Curl

• 112kg x 12
• 112kg x 9
• 112kg x 7

Leg Extension 

• 112kg x 18
• 112kg x 15
• 112kg x 12

Adductors 

• 105kg x 12
• 115kg x 10
• 110kg x 9

Calf Raise 

• 169kg x 12
• 169kg x 10
• 169kg x 8
• 169kg x 7

​Friday 16th May 2025

Shoulder Press

• 140kg  x 9
• 120kg x 9

Overhead Extension 

• 135kg x 7
• 125kg x 7
• 115kg x 9

Hammer Strength Preacher Curl 

• 37.5kg x 9
• 37.5kg  x 7
• 37.5kg x 5

Push downs

• 13) x 12
• 13) x 10
• 13) x 9

Face Away Cable Curl

• 55kg x 12
• 55kg x 8
• 45kg x 7

Machine Lateral Raise 

• 56kg x 12
• 49kg x 12
• 49kg x 10

Thursday 15th May 2025

Hammer Strength incline Press

• 80kg x 7
• 70kg 9

Chest Supported Row

• 50kg x 9
• 50kg x 7
• 50kg x 6

Chest Press

• 105kg x 11
• 105kg x 7
• 98 x 6

Lat pull-down 

• 185kg x 9
• 185kg x 7
• 170kg x 7​

Reverse Pec Dec

• 63kg x 8
• 58kg x 12