Dave's workout

[Bigboi118]

Week 59 workout 2

Con D/L 5x5 - 80KG

Push press 5x5 - 60,57,55,52,50

Bent over rows 5x5 - 47,45,42,40,40

Calf raises 3x15 - 60KG

Skull crushers 4x6 - 37KG

Decline sit ups - 3x15

Lying leg raises

[Bigboi118]

Week 59 workout 3

25 min skip rope SS, Ab workout and scapula work

Week 59 workout 4

Scap warmup

Bench press 4x6 - 50KG (doing it lighter than usual)

Squats 4x6 - 75KG

Chest supported rows 4x6 - 2x25KG

Calf raises 3x10 - 80KG

Reverse Curls 4x6 - 32KG

I made sure to pay attention to form on bench press, I can only guess if im doing it right as i have no one to spot me but I have searched youtube and read articles all about bench pressing to at least have a know how in head, the above weight isnt that much off normal (cos normal sucks) I warmed up at 30 then 40, the whole scap warmup and stretch seems to be helping.

[Bigboi118]

Week 60 workout 1

I was late getting home tonight so i could only have a short workout

Scapula warmup

Inc bench press 5x5 - 55KG

Lunges 5x5 - 70KG

Deadlift 4x6 - 90KG

[Bigboi118]

Week 60 workout 2

Scap work

Front squats 5x5 - 70Kg

Bent over BB rows 5x5 - 47Kg

DB flat bench press 5x5 - 2x22.5Kg Db's

Calf raises 3x15 - 70Kg

Arnold press 4x6 - 2x17.5Kg

DB alternate Bicep curls 3x8 - 2x15Kg

[Bigboi118]

Week 59 workout 4

Decline bench BB 4x4 - 65Kg

Back squats 4x6 - 80Kg

Chest supported rows 3x8 - 22.5Kg

GM's 4x6 - 50Kg

Skull crushers 4x6 - 37Kg

Reverse curls 3x8 - 32Kg

[Bigboi118]

Week 60 workout 1

Flat BB bench press 4x4 - 67.5KG

Lunges - 3x8 Each leg (performed slowly) - 60KG

Bent over rows - 3x8 - 40KG

Calf raises 3x15 - 60KG

Military press 4x5 - 50KG

Incline bench Hammer curls 3x8 - 2x12.5KG

[Bigboi118]

Week 60 workout 2

Scap work

Back squats 4x4 - 85KG

Pullups @ BW - 8,5,4,3

RDL 3x10 - 70KG

Chest supported DB rows 3x8 - 2x17.5KG

Reverse curls 8,6,5 - 32KG

Front raises 4x6 - 2x10KG Db's

[Bigboi118]

Week 60 workout 3

Push press 5x3 - 65,65,62.5,62.5,60

Con D/L 4x4 - 100KG

Flat DB Bench press 4x6 - 2x22.5KG

TBAR rows (sorta improvised) 4x6 - 55KG

Walking lunges with DB's 3x8 each leg - 2x22.5KG

Single arm DB Rows 3x8 = 17.5KG

[Bigboi118]

Week 61 workout 1

BB Bench press 10reps/8reps/6reps/4reps/2reps/2reps - 50,55,60,65,70,70

BB Lunges (done slowly) 3x8 - 65KG

Bent over BB rows 3x8 - 42.5KG

Calf raises 3x15 - 65KG

Military press 4x5 - 52KG

Concentration curls 3x8 - 12.5KG DBs

[Bigboi118]

Week 61 workout 2

Scap work

Back squats 4x4 - 87G

Pullups @ BW - 8,3,3,2

RDL 3x10 - 72KG

Chest supported DB rows 3x8 - 2x18.5KG

Reverse curls 8,6,5 - 32KG

Front raises 4x6 - 2x10KG Db's

[Bigboi118]

Week 61 workout 3

Push press 5x3 - 60KG

Con D/L 4x4 - 80KG

Flat DB Bench press 4x6 - 2x22.5KG

Squats 3x10 - 50KG

Bent over bb rows 8,6,4 - 27,37,47KG

[Bigboi118]

Week 62 workout 1

Bench press 10,8,6,4,2,2 - 51,56,61,66,71,71

Lunges 3x6 each leg - 67KG

Bent over rows 3x8 - 50KG

Single arm DB press 5x4 - Right arm 25KG Left arm 22.5KG

Concentration curls 3x8 - 13.5KG

[Nokie173]

Do you do push ups or pull ups? Or you're following a workout plan?

[Bigboi118]

Week 62 workout 2

Back Squats 10reps,8,6,4,2,2 - 70,75,80,85,90,90

Chest supported rows 4x8 - 2x22.5KG

RDL 4x5 - 90KG

Skull crushers 4x4 - 32.5KG

DB front raises 4x6 - 2x10KG

Lat raises



Nookie they were over hand pull ups, as wide as pull up bar goes,
strength to weight ratio aint that great so after the first set it goes down hill fast.

[Bigboi118]

Week 62 workout 3

So skipped yesterday as was Xmas, today i just done a standard workout

Squats 10,8,6,4,2 - 70,75,80,85,90

Bench press 10,8,6,4,2 - 52,57,62,67,72

Bent over rows 10,8,6,4,2 - 30,35,40,45,50

Reverse curls 4x6 - 30KG

DB Shrugs 3x15 - 2x17.5KG Db's

forearm curls 3x12 - 2x5KG Db's