[Public Journal] Cleric - Page 7

Right Well I havent updated for a while, Xeg reminded me too though! I will just post routines for last 3 sessions so that you can see what exercises /weight im using atm as i cant be bothered to write a whole month and a halfs worth of visits lol, had a week or so off in early sept with coming back to uni, and gym was closed recently but other than that its been 3 times a week.



Friday 12th Oct

Military Press (barbell)
20kg 10reps 1set
40kg 8 reps 2 sets
45kg 6 reps 1 set

Bicep Pullups
6reps, 5reps

Seated lateral raise (dumbells)
3kg 10 reps 1 set
6kg 10 reps 2 sets
8kg 7 reps 1 set

Biceps Curls (dumbells, alternating)
14kg 7 reps 2 sets
16kg 4 reps 1 set

Cable lateral raises (cable)
few sets on light weights (gonna change to bent over lateral raise to work osterior delt (back of shoulder)

Preacher curls (dumbell)
8kg 10 reps 1 set
10kg 8 reps 2 sets



Monday 15th oct

Bench press(barbell)
20kg 15 1
60kg 9 1
60kg 7 1
65kg 5 1

Skull crushers (bent barbell)
bar+5kg 12 1
bar+10kg 10 1
bar + 15kg 9 1

Dumbell bench (slightly incline, barbell)
16kg 10 2
18kg 9 1

Tricep pushdown (cable)
15kg 15 2

some wrist curls too.



Wednesday 17th Oct

Pull ups (overhand widegrip)
3, 3, 3, 4

Random assortements of free weight squats, they all felt uncomfy so giving up on them.

Shrugs dumbells
24kgs 12 1
28kgs 10 1
30kgs 8 2

plate loaded squat machine
40kg 8 2

some back extensions on the mat.