I decided to take a few weeks off due to nagging injuries/work etc.
I have been sitting around 95 - 96kg for the last month and have been happy with my progress so far. I have decided now to do a slow bulk. My lifts have all stalled and it will be good to get back into a calorie surplus.
MONDAY 2nd SEPTEMBER
CHEST & TRI'S
BB Incline Bench Press (90 sec )
40kg x 10
60kg x 8
75kg x 8, 8, 6, 5
Incline DB Flys (90 sec)
25.5kg x 8, 8, 8, 6
DIPS (60 sec)
Bodyweight x 8, 8, 8, 8
DB Floor Press (90 sec)
25.5kg x 8, 8, 8, 6
Rope Cable Pressdown ( 60 sec)
27.5kg x 8, 8, 8, 8
Lying Tricep Extension (60 sec)
13kg x 8, 8, 8, 8
TUESDAY 3rd SEPTEMBER
BACK & BI's
Bent Over Barbell Row (90 sec)
60kg x 10
80kg x 10
100kg x 8, 8, 8, 8
Pull Up (60 sec)
BW x 7, 6, 6, 6
T Bar Row (90 sec)
90kg x 8, 8, 8, 8
Deadlift (90 sec)
100kg x 10
140kg x 8, 8, 6, 6
Barbell Curls (60 sec)
37.5kg x 8, 8, 8, 6
Hammer Curls (60 sec)
13kg x 8, 8, 8, 8