Sunday, 31 October 2021 at 09:11
Elliptical Machine
Set 1: 10:00
Converting Pulldown Machine
Set 1: 60 kg × 15 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 100 kg × 5 [Warm-up]
Set 4: 120 kg × 3 [Warm-up]
Set 5: 140 kg × 10 [Failure]
Set 6: 120 kg × 14 [Failure]
Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 62,5 kg × 8 [Failure]
Set 5: 47,5 kg × 16 [Failure]
Seal Row (Single Arm Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 12 [Failure]
Set 4: 20 kg × 18 [Failure]
Single Arm Dumbbell Press
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 11 [Failure]
Set 4: 22,5 kg × 16 [Failure]
Chest Supported Row
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 12 [Failure]
Set 3: 40 kg × 10 [Failure]
SUPER SET WITH
Incline Fly Gymleco
Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 12 [Failure]
Set 3: 10 kg × 10 [Failure]
Shrug (Machine)
Set 1: 125 kg × 10 [Failure]
Set 2: 125 kg × 10 [Failure]
SUPER SET WITH
Lateral Raise (Machine)
Set 1: 30 kg × 20 [Failure]
Set 2: 30 kg × 18 [Failure]
Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 8 [Failure]
Set 4: 32,5 kg × 16 [Failure]
Incline Curl (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 5 [Warm-up]
Set 3: 17,5 kg × 8 [Failure]
Set 4: 10 kg × 18 [Failure]
Triceps Extension (Cable)
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]
SUPER SET WITH
Hammer Curl (Dumbbell)
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Awesome sunday workout! I had a couple of donuts on saturday and they absolutely fueled me well.
Recovery was still in the yellow even though i got an extra hour sleep due to daylight saving time. Still felt great though!