Set a blistering pace for myself today. Minimal rest between sets. Managed to complete 40 sets in under 90 minutes. I was exhausted by the time I reached the calf raises. While I enjoy training sessions with less volume I feel that these brutal and lengthy sessions are the ones that effect real change.
Deadlifts:
10x70 kg
8x110 kg
8x140 kg
8x160 kg
4x180 kg
Full olympic squats (paused):
8x70 kg
8x90 kg
8x100 kg
8x110 kg
8x120 kg
One arm dumbbell rows:
12x34 kg
12x40 kg
2x12x44 kg
Cable rows:
12x86 kg
12x91 kg
2x12x100 kg
T-bar rows (paused):
12x60 kg
12x75 kg
2x12x90 kg
Front lat pull-downs:
12x68 kg
12x77 kg
2x12x86 kg
Cable rear delts flyes:
12x23 kg
2x12x27 kg
2x12x32 kg
Behind the neck pull-downs:
100x41 kg - no stop...my biceps were on fire
Shrug calf raises:
20x77 kg
3x20x100 kg
Leg press calf raises:
4x20x260 kg
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