Off-week
90kg, BMI 25
0. Warmup: Stretching, barbell flyes, lat pulldowns, curls, squats
1. Dumbbell flyes (per hand): 10, 10, 8 @ 18kg, 22kg, 27kg
2. Lat pulldowns: 12, 10, 8 @ 60kg, 70kg, 80kg
3. Hammer-grip curls (H-bar): 10, 8, 6 @ 35kg, 40kg, 45kg4. Delt flyes (per hand): 10, 8, 6 @ 15–20kg
[I also did 6, 4, 2 reps of military press at the end of each set of these.]
5. Tricep pulldowns: 10, 8, 6 @ 25–35kg
[Good form, good pump. Could have done a few more reps, perhaps.]
6. Incline bench press: 10, 8, 6 @ 50kg, 60kg, 70kg
7. Decline leg press: 16, 13, 11* @ 170kg, 180kg, 190kg
[My 11th rep on the 2rd set was a bottoms-up rep. Felt good!]
8. Barbell stiff-leg deadlifts: 10, 8, 6 @ 50kg, 60kg, 70kg
9. Ab-wheel crunches (kneeling): 15, 15, 15
10. Standing ab pulldowns: 12, 12, 15 @ 35kg, 35kg, 40kg
My body is not entirely looking forward to resuming my three-day Ur-Workout next week, but that's just because I gave it a break this week and it's had to adjust to a full-time work schedule.
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