gettingoutofcomfortzone
Member
- Joined
- Aug 21, 2022
Hello there,
As suggested by colgate, I am starting a new log to check in on my weekly work outs.
My inconsistencies over the past were due to no understanding of how to progressive overload and not attacking the correct muscle groups. I did previously 5X5 and nSuns programs but failed to see it through or stopped after 3 months due to BS reasons.
That's why, I have registered currently to PFAU Fitness which has helped me to get out of my ass and go to the GYM weekly.
Current week:
Day 1:
Squats - 4X3 - 50 KG
Deadlifts - 3X3 - 60 KG
Goblet Squat - 3X10 - 15 KG
Hip Thrust - 3X10 - 20 KG
Calf Raises - 4X10 - 15 KG
Chair Knee Raises - 3X12 - BW
Ab Crunchers - 3X12 - 30 KG
Day 2:
Bench Press - 4X3 - 35 KG
Lat Pulldown - 4X7 - 20 KG
Incline DB Press - 3X8 - 8 KG
Tbar Row - 3X8 - 10 KG
Shoulder Press - 3X8 - 20 KG
Cable Upright Row - 3X8 - 20 KG
Tricep Extension - 3X8 - 15 KG
Bicep Curl - 3X8 - 6 KG
Day 3:
Goblet Squat - 4X10 - 15 KG
BB Lunge - 3X12 - 20 KG
Romanian DL - 12/10/10 - 14 kG
Leg Curl - 12/12/15 - 8 KG
Leg Extension - 12/12/15 - 10 KG
Leg Press Calf Raise - 15/12/12/10 - 10 KG
Day 4:
Incline DB Press - 12/12/10 - 8 KG
Chest Press - 12/12/10 - 20 KG
Chest Fly - 15/12/12 - 15 KG
DB Shoulder Press - 12/12/10 - 8 KG
Upright Row - 15/12/12 - 5 KG
CG BB Press - 15/12/12 - 25 KG
DB Skullcrusher - 12/12/10 - 6 KG
Ab Crunchers - 3X12 - 30 KG
Chair Knee Raises - 3X12 - BW
Day 5:
V-Bar Lat Pulldown - 12/12/10/10 - 20 KG
Tbar Row - 3X10 - 20 KG
BB Bent Over Row - 12/12/15 - 25 KG
DB Shrug - 12/12/10 - 20 KG
Facepull - 12/12/15 - 15 KG
Cable Curl - 15/12/12 - 20 KG
Hammer Curl - 12/12/10 - 25 KG
As suggested by colgate, I am starting a new log to check in on my weekly work outs.
My inconsistencies over the past were due to no understanding of how to progressive overload and not attacking the correct muscle groups. I did previously 5X5 and nSuns programs but failed to see it through or stopped after 3 months due to BS reasons.
That's why, I have registered currently to PFAU Fitness which has helped me to get out of my ass and go to the GYM weekly.
Current week:
Day 1:
Squats - 4X3 - 50 KG
Deadlifts - 3X3 - 60 KG
Goblet Squat - 3X10 - 15 KG
Hip Thrust - 3X10 - 20 KG
Calf Raises - 4X10 - 15 KG
Chair Knee Raises - 3X12 - BW
Ab Crunchers - 3X12 - 30 KG
Day 2:
Bench Press - 4X3 - 35 KG
Lat Pulldown - 4X7 - 20 KG
Incline DB Press - 3X8 - 8 KG
Tbar Row - 3X8 - 10 KG
Shoulder Press - 3X8 - 20 KG
Cable Upright Row - 3X8 - 20 KG
Tricep Extension - 3X8 - 15 KG
Bicep Curl - 3X8 - 6 KG
Day 3:
Goblet Squat - 4X10 - 15 KG
BB Lunge - 3X12 - 20 KG
Romanian DL - 12/10/10 - 14 kG
Leg Curl - 12/12/15 - 8 KG
Leg Extension - 12/12/15 - 10 KG
Leg Press Calf Raise - 15/12/12/10 - 10 KG
Day 4:
Incline DB Press - 12/12/10 - 8 KG
Chest Press - 12/12/10 - 20 KG
Chest Fly - 15/12/12 - 15 KG
DB Shoulder Press - 12/12/10 - 8 KG
Upright Row - 15/12/12 - 5 KG
CG BB Press - 15/12/12 - 25 KG
DB Skullcrusher - 12/12/10 - 6 KG
Ab Crunchers - 3X12 - 30 KG
Chair Knee Raises - 3X12 - BW
Day 5:
V-Bar Lat Pulldown - 12/12/10/10 - 20 KG
Tbar Row - 3X10 - 20 KG
BB Bent Over Row - 12/12/15 - 25 KG
DB Shrug - 12/12/10 - 20 KG
Facepull - 12/12/15 - 15 KG
Cable Curl - 15/12/12 - 20 KG
Hammer Curl - 12/12/10 - 25 KG
