Visual Impact / Athlean-x Phase III Week 4 –Day 3 –Legs / Lower body (Wk 18 – Day 121)

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 FacebookTwitter 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 FacebookTwitter 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 FacebookTwitter 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 FacebookTwitter 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