Challenge me ! blind_one's fitness project

[blind_one]

Finished 4th week, Session 4:

Overhead Press

Set with bar to warm up
Set with 5s
set with 10s around 8rps
6 reps with 11,25s
went down to 8,,75 and went for another 9 reps

Super set x 3
Upright rows with bar and 2.5s + DB lat raises into 90deg lat raises + lighther DB lat raises into 90deg + front raise with 5kg plate

Reverse flys 3 sets

 

[blind_one]

Warmed up with the bar
1.Set with 10s
2.Set with 15s
3. 10 reps with 20s
4. 5 reps with 22.5s
5. 8 reps with 20s
Drop set from 15s to 5s and just the bar till failure

Going to see if I can increase the results in set 4 and 5 next week

 

[blind_one]

Session 2 this week:

Ran without a spotter this time, so did not push crazy.
Squats:

Bar + 5s 10 rp
Bar +15s 10rp
Bar +20s 10rp
Bar +22.5s 8 rp
Bar + 22.5s 8 rp
Bar + 20s 8 rp