1 Leg Press | 3 Barbell Calf raises | |||||||
Set 1 | 260 lbs | 12 | Set 1 | 12.5 Kg DB’s | 20 | 5 | ||
Set 2 | 280 lbs | 12 | Set 2 | 12.5 Kg DB’s | 22 | 5 | ||
Set 3 | 360 lbs | 12 | Set 3 | 12.5 Kg DB’s | 17 | 5 | ||
Set 4 | 380 lbs | 8 | 5 | |||||
Set 5 | 5 | |||||||
5 | ||||||||
2 Squats | 4 Toe Press | |||||||
Warmup | Black Band | 12 | Set 1 | 20 | 120 lbs | 12 | ||
Set 1 | Barbell | 12 | Set 2 | 15 | 160 lbs | 12 | ||
Set 2 | 40 Kg | 12 | Set 3 | 15 | 180 lbs | 12 | ||
Set 3 | 50 Kg | 5 | 12 | |||||
Set 4 | 50 Kg | 12 | 12 | |||||
Set 5 | 55Kg | 8 | ||||||
Visual Impact / Athlean-x Phase III Week 4 –Day 2 –Chest, Back & Abs (Wk 18 – Day 120)
Hey Folks,
So yesterdays workout was pretty good – did a mix of low rep – (3-5) reps and mid reps (8-12 reps). Also worked on some reverse pyramid style training today – really enjoyed it.
Chest | ||||||||
Chest Press – 4 sets – 2 – 6 reps | DB Press to neck – 5 sets – 8 – 10 reps | |||||||
Set 1 – 5 reps – | 61.25 Kg and Barbell | Set 1 – 8 reps – | 25 Kg DB’s | |||||
Set 2 – 6 reps – | 53.75 Kg and Barbell | Set 2 – 8 reps – | 25 Kg DB’s | |||||
Set 3 – 5 reps – | 50. Kg and Barbell | Set 3 – 10 reps – | 22.5 Kg DB’s | |||||
Set 4 – 2 reps – | 46.25 Kg and Barbell | |||||||
Back | ||||||||
One Arm DB Rows – 3 sets – 3 – 6 reps each side | Chin Ups – 5 sets | |||||||
Set 1 – 3 reps – | 35 Kg DB | Set 1 – 12 reps – | Over hand | |||||
Set 2 – 6 reps – | 30 Kg DB | Set 2 – 10 reps – | Close grip Chin | |||||
Set 3 – 5 reps – | 30 Kg DB | Set 3 – 10 reps – | Wide Grip Chin | |||||
Set 4 – 9 reps – | Chin | |||||||
Set 5 – 8 reps – | Palms Facing | |||||||
Abs | ||||||||
Plank | ||||||||
Set 1 – 2min | ||||||||
Set 2 – 1 min – left side | ||||||||
Set 3 – 1 min – right side | ||||||||
Set 4 – 2 min | ||||||||
Some nice lifts there if I say so myself 🙂
Visual Impact / Athlean-x Phase III Week 4 –Day 1 –Shoulders, Biceps & Triceps (Wk 18 – Day 119)
Hey Folks,
Felt like doing some 8 -12 re range stuff today – was good decsion – like the workout.
Shoulders | ||||||||
Military Press – 5 sets – 2 – 4 reps | Shoulder L Raises | DB Rotator Curls | ||||||
Set 1 – 4 reps – | 40kg + Ez bar | Set 1 – 6 reps each side | Black & Green | Set 1 – 12 reps – 12.5kg | ||||
Set 2 – 3 reps – | 41.2kg + Ez bar | Set 2 – 6 reps each side | Black & Green | Set 2 – 12 reps – 12.5kg | ||||
Set 3 – 3 reps – | 42.5kg +Ez bar | Set 3 – 6 reps each side | Black & Green | Set 3 – 12 reps – 12.5kg | ||||
Biceps: | ||||||||
Barbell Curls – 3 sets | Chins | Bicep Curls | ||||||
Set 1 – 12 reps – | Barbell + 20kg | Set 1 – 12 reps – | Bodyweight | Set 1 – Alternating – 6 reps each side – 15 Kg | ||||
Set 2 – 8 reps – | Barbell + 30 kg | Set 2 – 8 reps – | Bodyweight | Set 2 – Normal – 12 reps – 15 Kg | ||||
Set 3 – 6 reps – | Barbell + 30.6 kg | Set 3 – 6 reps – | Bodyweight | Set 3 – Normal – 12 reps – 15 Kg | ||||
Triceps | ||||||||
Tricep Dips | Behind head tricep extensions | Tricep Pushdowns | ||||||
Set 1 – 12 reps – | Bodyweight | Set 1 – 12 left & right – black band | Set 1 – 9 plates -12 reps | |||||
Set 2 – 12 reps – | Bodyweight | Set 2 – 12 left & right – black band | Set 1 – 9 plates -10 reps | |||||
Set 3 – 8 reps – | Bodyweight | Set 3 – 12 left & right – black band | Set 1 – 9 plates -6 reps | |||||
Visual Impact / Athlean-x Phase III Week 3 –Day 5 –Chest, Back & Abs (Wk 17 – Day 16)
Hey Folks,
Day 5 here:
Chest | ||||||||
Chest Press – 5 sets – 2 – 4 reps | DB Press to neck – 5 sets – 2 – 4 reps | |||||||
Set 1 – 4 reps – | 55 Kg and Barbell | Set 1 – 4 reps – | 25.6 Kg DB’s | |||||
Set 2 – 3 reps – | 56.25 Kg and Barbell | Set 2 – 3 reps – | 25.6 Kg DB’s | |||||
Set 3 – 3 reps – | 57.5 Kg and Barbell | Set 3 – 3 reps – | 26.2 Kg DB’s | |||||
Set 4 – 2 reps – | 58.7 Kg and Barbell | Set 4 – 2 reps – | 26.2 Kg DB’s | |||||
Set 5 – 2 reps – | 60 Kg and Barbell | Set 5 – 2 reps – | 26.2 Kg DB’s | |||||
Back | ||||||||
One Arm DB Rows – 5 sets – 2 – 4 reps each side | Chin Ups – 5 sets – 5 reps slow reps | |||||||
Set 1 – 4 reps – | 32.4 Kg DB | Set 1 – 4 reps – | Over hand | |||||
Set 2 – 3 reps – | 32.4 Kg DB | Set 2 – 3 reps – | Sup, Pro | |||||
Set 3 – 3 reps – | 35 Kg DB | Set 3 – 3 reps – | Pro, Sup | |||||
Set 4 – 2 reps – | 35.6 Kg DB | Set 4 – 2 reps – | Chin | |||||
Set 5 – 2 reps – | 36.2 Kg DB | Set 5 – 2 reps – | Palms Facing | |||||
Abs | ||||||||
Hanging Knee raises | Physioball Rollouts | |||||||
Set 1 – 5 Reps | Set 1 – 10 reps – | |||||||
Set 2 – 5 Reps | Set 2 – 10 reps – | |||||||
Set 3 – 5 Reps | Set 3 – 10 reps – | |||||||
Set 4 – 5 Reps | ||||||||
Set 5 – 5 Reps |
Train hard, expect success, have fun!!
Check out my new site here: www.expectsuccessfitness.com
Oscarbites
I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.
Visual Impact / Athlean-x Phase III Week 3 –Day 4 –Shoulders, Biceps & Triceps (Wk 17 – Day 115)
hey Folks,
Details of my latest workout here:
Shoulders | |||||||||
Military Press – 5 sets – 2 – 4 reps | Seated DB Press – 5 sets – 2 – 4 reps | ||||||||
Set 1 – 4 reps – | 38.7kg + Ez bar | Set 1 – 4 reps – | 17.5 kg DB’s | ||||||
Set 2 – 3 reps – | 40kg + Ez bar | Set 2 – 3 reps – | 18.1 kg DB’s | ||||||
Set 3 – 3 reps – | 41.2kg + Ez bar | Set 3 – 3 reps – | 18.7 kg DB’s | ||||||
Set 4 – 2 reps – | 42.5kg +Ez bar | Set 4 – 2 reps – | 20 kg DB’s | ||||||
Set 5 – 2 reps – | 43.6kg + EZ bar | Set 5 – 2 reps – | 20.6 kg DB’s | ||||||
Biceps: | |||||||||
Barbell Curls – 5 sets – 2 – 4 reps each side | Alternating Bicep Curls – 5 sets – 2 – 4 reps each side | ||||||||
Set 1 – 4 reps – | Barbell + 27.5 kg | Set 1 – 4 reps – | 17.5 kg DB’s | ||||||
Set 2 – 3 reps – | Barbell + 28.6 kg | Set 2 – 3 reps – | 18.1 kg DB’s | ||||||
Set 3 – 3 reps – | Barbell + 30 kg | Set 3 – 3 reps – | 18.7 kg DB’s | ||||||
Set 4 – 2 reps – | Barbell + 30.6 kg | Set 4 – 2 reps – | 19.3 kg DB’s | ||||||
Set 5 – 2 reps – | Barbell + 31.2 kg | Set 5 – 2 reps – | 20kg DB’s | ||||||
Triceps | |||||||||
Close Grip Tricep Press | Tricep Weighted Dips | ||||||||
Set 1 – 4 reps – | EZ bar + 27.5 kg | Set 1 – 4 reps – | 10 kg DB weighted | ||||||
Set 2 – 3 reps – | EZ bar + 28.7 kg | Set 2 – 3 reps – | 10.6 kg DB weighted | ||||||
Set 3 – 3 reps – | EZ bar + 30 kg | Set 3 – 3 reps – | 11.2 kg DB weighted | ||||||
Set 4 – 2 reps – | EZ bar + 31.2 kg | Set 4 – 2 reps – | 11.8 kg DB weighted | ||||||
Set 5 – 2 reps – | EZ bar + 32.4 kg | Set 5 – 2 reps – | 12.5 kg DB weighted | ||||||
Train hard, expect success, have fun!!
Check out my new site here: www.expectsuccessfitness.com
Oscarbites
I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.
Visual Impact / Athlean-x Phase III Week 3 –Day 3 –Chest, Back & Abs (Wk 17 – Day 114)
Details of Day 3 of Wk3 of Phase III
In case anyones wondering why the posts have become shorter – I have started a new site (http://www.expectsuccessfitness.com) and the this will be my main focus going forward. I will continue this blog until the end of current training cycle however.
Chest | ||||||||
Chest Press – 5 sets – 2 – 4 reps | DB Press to neck – 5 sets – 2 – 4 reps | |||||||
Set 1 – 4 reps – | 53.7 Kg and Barbell | Set 1 – 4 reps – | 25.6 Kg DB’s | |||||
Set 2 – 3 reps – | 55 Kg and Barbell | Set 2 – 3 reps – | 26.2 Kg DB’s | |||||
Set 3 – 3 reps – | 56.25 Kg and Barbell | Set 3 – 3 reps – | 26.2 Kg DB’s | |||||
Set 4 – 2 reps – | 57.5 Kg and Barbell | Set 4 – 2 reps – | 27.5 Kg DB’s | |||||
Set 5 – 2 reps – | 58.7 Kg and Barbell | Set 5 – 2 reps – | 30 Kg DB’s | |||||
Back | ||||||||
One Arm DB Rows – 5 sets – 2 – 4 reps each side | Chin Ups – 5 sets – 5 reps slow reps | |||||||
Set 1 – 4 reps – | 31.8 Kg DB | Set 1 – 4 reps – | Over hand | |||||
Set 2 – 3 reps – | 32.4 Kg DB | Set 2 – 3 reps – | Sup, Pro | |||||
Set 3 – 3 reps – | 32.4 Kg DB | Set 3 – 3 reps – | Pro, Sup | |||||
Set 4 – 2 reps – | 35 Kg DB | Set 4 – 2 reps – | Chin | |||||
Set 5 – 2 reps – | 35.6 Kg DB | Set 5 – 2 reps – | Palms Facing | |||||
Abs | ||||||||
Hanging Knee raises | Physioball Rollouts | |||||||
Set 1 – 5 Reps | Set 1 – 10 reps – | |||||||
Set 2 – 5 Reps | Set 2 – 10 reps – | |||||||
Set 3 – 5 Reps | Set 3 – 10 reps – | |||||||
Set 4 – 5 Reps | ||||||||
Set 5 – 5 Reps |
Visual Impact / Athlean-x Phase III Week 3 –Day 2 –Shoulders, Biceps & Triceps (Wk 17 – Day 113)
Hey Folks,
Shoulders | |||||||||
Military Press – 5 sets – 2 – 4 reps | Seated DB Press – 5 sets – 2 – 4 reps | ||||||||
Set 1 – 4 reps – | 37.5kg + Ez bar | Set 1 – 4 reps – | 16.8 kg DB’s | ||||||
Set 2 – 3 reps – | 38.7kg + Ez bar | Set 2 – 3 reps – | 17.5 kg DB’s | ||||||
Set 3 – 3 reps – | 40kg + Ez bar | Set 3 – 3 reps – | 18.1 kg DB’s | ||||||
Set 4 – 2 reps – | 41.2kg + Ez bar | Set 4 – 2 reps – | 18.7 kg DB’s | ||||||
Set 5 – 2 reps – | 42.5kg +Ez bar | Set 5 – 2 reps – | 20 kg DB’s | ||||||
Biceps: | |||||||||
Barbell Curls – 5 sets – 2 – 4 reps each side | Alternating Bicep Curls – 5 sets – 2 – 4 reps each side | ||||||||
Set 1 – 4 reps – | Barbell + 26.2 kg | Set 1 – 4 reps – | 16.8 kg DB’s | ||||||
Set 2 – 3 reps – | Barbell + 27.5 kg | Set 2 – 3 reps – | 17.5 kg DB’s | ||||||
Set 3 – 3 reps – | Barbell + 28.6 kg | Set 3 – 3 reps – | 18.1 kg DB’s | ||||||
Set 4 – 2 reps – | Barbell + 30 kg | Set 4 – 2 reps – | 18.7 kg DB’s | ||||||
Set 5 – 2 reps – | Barbell + 30.6 kg | Set 5 – 2 reps – | 19.3 kg DB’s | ||||||
Triceps | |||||||||
Close Grip Tricep Press | Tricep Weighted Dips | ||||||||
Set 1 – 4 reps – | EZ bar + 26.2 kg | Set 1 – 4 reps – | 9.6 kg DB weighted | ||||||
Set 2 – 3 reps – | EZ bar + 27.5 kg | Set 2 – 3 reps – | 10 kg DB weighted | ||||||
Set 3 – 3 reps – | EZ bar + 28.7 kg | Set 3 – 3 reps – | 10.6 kg DB weighted | ||||||
Set 4 – 2 reps – | EZ bar + 30 kg | Set 4 – 2 reps – | 11.2 kg DB weighted | ||||||
Set 5 – 2 reps – | EZ bar + 31.2 kg | Set 5 – 2 reps – | 11.8 kg DB weighted | ||||||
Train hard, expect success, have fun!!
Check out my new site here: www.expectsuccessfitness.com
Oscarbites
I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.
Visual Impact / Athlean-x Phase III Week 3 –Day 1 –Chest, Back & Abs (Wk 17 – Day 112)
Chest | ||||||||
Chest Press – 5 sets – 2 – 4 reps | DB Press to neck – 5 sets – 2 – 4 reps | |||||||
Set 1 – 4 reps – | 52.5 Kg and Barbell | Set 1 – 4 reps – | 25.6 Kg DB’s | |||||
Set 2 – 3 reps – | 53.7 Kg and Barbell | Set 2 – 3 reps – | 25.6 Kg DB’s | |||||
Set 3 – 3 reps – | 55 Kg and Barbell | Set 3 – 3 reps – | 26.2 Kg DB’s | |||||
Set 4 – 2 reps – | 56.25 Kg and Barbell | Set 4 – 2 reps – | 26.2 Kg DB’s | |||||
Set 5 – 2 reps – | 57.5 Kg and Barbell | Set 5 – 2 reps – | 27.5 Kg DB’s | |||||
Back | ||||||||
One Arm DB Rows – 5 sets – 2 – 4 reps each side | Chin Ups – 5 sets – 5 reps slow reps | |||||||
Set 1 – 4 reps – | 31.8 Kg DB | Set 1 – 4 reps – | Over hand | |||||
Set 2 – 3 reps – | 32.4 Kg DB | Set 2 – 3 reps – | Sup, Pro | |||||
Set 3 – 3 reps – | 32.4 Kg DB | Set 3 – 3 reps – | Pro, Sup | |||||
Set 4 – 2 reps – | 35 Kg DB | Set 4 – 2 reps – | Chin | |||||
Set 5 – 2 reps – | Set 5 – 2 reps – | Palms Facing | ||||||
Abs | ||||||||
Plank | Renegade Rows – 5 sets – 2 – 4 reps | |||||||
Set 1 – 2 Mins | Set 1 – 4 reps – | 15.6 Kg DB’s | ||||||
Set 2 – 2 mins | Set 2 – 3 reps – | 16.2 Kg DB’s | ||||||
Set 3 – 2 mins | Set 3 – 3 reps – | 16.8 Kg DB’s | ||||||
Set 4 – 2 reps – | 17.5 Kg DB’s | |||||||
Set 5 – 2 reps – | 18.1 Kg DB’s | |||||||
Visual Impact / Athlean-x Phase III Week 2 –Day 5 –Shoulders, Biceps & Triceps (Wk 16 – Day 109)
Hey Folks,
Shoulders | |||||||||
Military Press – 5 sets – 2 – 4 reps | Seated DB Press – 5 sets – 2 – 4 reps | ||||||||
Set 1 – 4 reps – | 36.8kg + Ez bar | Set 1 – 4 reps – | 16.2 kg DB’s | ||||||
Set 2 – 3 reps – | 37.5kg + Ez bar | Set 2 – 3 reps – | 16.8 kg DB’s | ||||||
Set 3 – 3 reps – | 38.7kg + Ez bar | Set 3 – 3 reps – | 17.5 kg DB’s | ||||||
Set 4 – 2 reps – | 40kg + Ez bar | Set 4 – 2 reps – | 18.1 kg DB’s | ||||||
Set 5 – 2 reps – | 41.2kg + Ez bar | Set 5 – 2 reps – | 18.7 kg DB’s | ||||||
Biceps: | |||||||||
Barbell Curls – 5 sets – 2 – 4 reps each side | Alternating Bicep Curls – 5 sets – 2 – 4 reps each side | ||||||||
Set 1 – 4 reps – | Barbell + 25.6 kg | Set 1 – 4 reps – | 16.2 kg DB’s | ||||||
Set 2 – 3 reps – | Barbell + 26.2 kg | Set 2 – 3 reps – | 16.8 kg DB’s | ||||||
Set 3 – 3 reps – | Barbell + 27.5 kg | Set 3 – 3 reps – | 17.5 kg DB’s | ||||||
Set 4 – 2 reps – | Barbell + 28.6 kg | Set 4 – 2 reps – | 18.1 kg DB’s | ||||||
Set 5 – 2 reps – | Barbell + 30 kg | Set 5 – 2 reps – | 18.7 kg DB’s | ||||||
Triceps | |||||||||
Close Grip Tricep Press | Tricep Weighted Dips | ||||||||
Set 1 – 4 reps – | EZ bar + 25.6 kg | Set 1 – 4 reps – | 9.2 kg DB weighted | ||||||
Set 2 – 3 reps – | EZ bar + 26.2 kg | Set 2 – 3 reps – | 9.6 kg DB weighted | ||||||
Set 3 – 3 reps – | EZ bar + 27.5 kg | Set 3 – 3 reps – | 10 kg DB weighted | ||||||
Set 4 – 2 reps – | EZ bar + 28.7 kg | Set 4 – 2 reps – | 10.6 kg DB weighted | ||||||
Set 5 – 2 reps – | EZ bar + 30 kg | Set 5 – 2 reps – | 11.2 kg DB weighted |
Train hard, expect success, have fun!!
Check out my new site here http://www.expectsuccessfitness.com
Oscarbites
I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.
Visual Impact / Athlean-x Phase III Week 2 –Day 4 –Chest, Back(Wk 16 – Day 108)
Hey Folks,
Day 4 in da bag! Tough as today but enjoyed it no end!!
Chest | ||||||||
Chest Press – 5 sets – 2 – 4 reps | DB Press to neck – 5 sets – 2 – 4 reps | |||||||
Set 1 – 4 reps – | 51.2 Kg and Barbell | Set 1 – 4 reps – | 25 Kg DB’s | |||||
Set 2 – 3 reps – | 52.5 Kg and Barbell | Set 2 – 3 reps – | 25.6 Kg DB’s | |||||
Set 3 – 3 reps – | 53.7 Kg and Barbell | Set 3 – 3 reps – | 25.6 Kg DB’s | |||||
Set 4 – 2 reps – | 55 Kg and Barbell | Set 4 – 2 reps – | 26.2 Kg DB’s | |||||
Set 5 – 2 reps – | Set 5 – 2 reps – | 26.2 Kg DB’s | ||||||
Back | ||||||||
One Arm DB Rows – 5 sets – 2 – 4 reps each side | Chin Ups – 5 sets – 5 reps slow reps | |||||||
Set 1 – 4 reps – | 30.6 Kg DB | Set 1 – 4 reps – | Over hand | |||||
Set 2 – 3 reps – | 31.2 Kg DB | Set 2 – 3 reps – | Sup, Pro | |||||
Set 3 – 3 reps – | 31.8 Kg DB | Set 3 – 3 reps – | Pro, Sup | |||||
Set 4 – 2 reps – | 32.4 Kg DB | Set 4 – 2 reps – | Chin | |||||
Set 5 – 2 reps – | 32.4 Kg DB | Set 5 – 2 reps – | Palms Facing | |||||
Abs | ||||||||
Plank | Renegade Rows – 5 sets – 2 – 4 reps | |||||||
Set 1 – 2 Mins | Set 1 – 4 reps – | 15 Kg DB’s | ||||||
Set 2 – 2 mins | Set 2 – 3 reps – | 15.6 Kg DB’s | ||||||
Set 3 – 2 mins | Set 3 – 3 reps – | 16.2 Kg DB’s | ||||||
Set 4 – 2 reps – | 16.8 Kg DB’s | |||||||
Set 5 – 2 reps – | 17.5 Kg DB’s | |||||||