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

 

[blind_one]

Lower body felt nice and destroyed after session 2, even though I did not have a spotter and went with lower weight, still managed to get rekt nicely.

Session 3 and 4 went good, still working out the decline pullups hard , they have degraded the most but the rest is going up nicely.

Deadlift :

warmed up with 20s
10rp with 30s
10rp with 35s (198lbs total)
9rp 35s
9 rp 35s
10 rp 30s
Decline pullups went allright for 3 sets slow and controlled

next time will add the last plates I have to the deadlifts and keep it there with slow and controlled form till I improvise some more.

session 4: OHP

Bar warmup
bar with 5s x 10
bar with 5s x 12
bar with 10s x 7
bar with 12.5s x 6
bar with 7.5 x 9

Superset of upright rows with lat raises into 90deg lat raises into front plate raise to finish it up.

Feeling good and looking forward to next week.