Delts and Arms on a Rainy Day

Ha! I have included one more exercise to my FOAE (Form Over Anything Else):  The new team member is:

Barbell Upright Row.

Welcome to the club, Row!

Seated Dumbbell Shoulder Press
warmup 10 kg x 20 reps
27.5 kg x 10 reps (up 1.5 kg since last time)
27.5 kg x 6 reps

26 kg x 6 reps

26 kg x 5 reps
22.5 kg x 5 reps

20 kg x 7 reps
20 kg x 7 reps

Barbell Upright Row
<START FOAE>
42.5 kg x 12

42.5 kg x 8

42.5 kg x 8

42.5 kg x 8
<END FOAE>  

Standing Dumbbell Lateral Raise
18 kg x 8 reps
18 kg x 5 reps

Dip
bodyweight x 16 reps (up 1 rep since last time)
bodyweight x 8 reps
bodyweight x 5 reps

Bench Dip
None today. Look for new cable exercise below.

Skull Crusher / Narrow Grip Bench Press
32.5 kg x 10 / 8 reps

32.5 kg x 7 / 5 reps

32.5 kg x 5 / 5 reps

Reverse Grip Cable Triceps Pulldown

50 kg x 12 reps

50 kg x 12 reps

60 kg x 8 reps

60 kg x 8 reps

Barbell Preacher Curl
32.5 kg x 12 reps

32.5 kg x 8 reps

32.5 kg x 6 reps

And that's it. Good night.

Quads, Hamstrings

And again I had a FOAE day. For now two exercises are included: Deadlifts and Squats. Again I had the instructor guy to help me with form. I feel a bit guilty for having free lessons.

Squat
warmup 20 kg x 20 reps
130 kg x 8 reps (up 10 kg since last time)
120 kg x 8 reps
<START FOAE>

110 kg x 3 reps

80 kg x 6 reps

80 kg x 6 reps
<END FOAE>

Leg Press
... Hm... No leg presses today. I did leg extensions at the end of the session.

Lying Leg Curl

90 kg x 10 reps / 70 kg x 4 reps (drop set, up 5 kg since last time)

90 kg x 6 reps / 70 kg x 4 reps (drop set)

80 kg x 8 reps / 60 kg x 5 reps (drop set)

80 kg x 5 reps / 60 kg x 4 reps (drop set)

Leg Extension

55 kg x 6 reps

40 kg x 8 reps

40 kg x 8 reps

Cardio

Only cardio today. One hour of stair machine. And yes, I DROVE to the gym to WALK up some 140 floors.

Back, Calves

Today was my form-over-weigh day. With deadlift that is. I went back to 100 kg and concentrated on form over anything else. The guy in the gym (seems to be a personal trainer) helped me with further advices. I could feel my lower back totally giving up, I'm sure I will have muscle fever in the days coming. That being said I'm feeling good about my progress in general.

Deadlift
warmup 20 kg x 20 reps
140 kg x 8 reps (up 2 reps since last time, used straps from the beginning)
140 kg x 5 reps
<START FOAE> //Form Over Anything Else
120 kg x 4 reps
100 kg x 8 reps
100 kg x 6 reps
<END FOAE> //Form Over Anything Else

T-Bar Row
70 kg x 8 reps
70 kg x 8 reps
70 kg x 6 reps

Wide Grip Chinups
bodyweight x 5 (up 2 reps since last time)

Reverse Grip Chinups
bodyweight x 5

Neutral Grip Cable Pulldown
90 kg x 10 reps (up 2 reps since last time)
90 kg x 8 reps
90 kg x 7 reps

Reverse Grip Cable Pulldown
90 kg x 6 reps

Standing Calf Raise Machine
70 kg x 14 reps
70 kg x 14 reps
70 kg x 12 reps

Chest, Abs

Chest again. The gym was open on Easter Monday! Cool. And as promised, a little abs is included.

Decline Bench Press (the regular bench was occupied so I started here)
warmup 20 kg x 20 reps
80 kg x 9 reps (up 2 reps since last time, if I count it as a flat bench press)
80 kg x 5 reps

...and look, the flat bench is free... moving on to...

Bench Press
80 kg x 5 reps
70 kg x 6 reps
70 kg x 4 reps
60 kg x 5 reps
60 kg x 5 reps

Incline Dumbbell Bench Press
26 kg x 8 reps (up 1 kg since last time)
26 kg x 6 reps
20 kg x 8 reps
20 kg x 8 reps

Pullover
36 kg x 9 reps (up 2 kg since last time)
36 kg x 6 reps

Cable Fly
45 kg x 9 reps (up 1 rep since last time)
45 kg x 8 reps
45 kg x 6 reps
40 kg x 7 reps

Hip Raise / Leg Raise (or whatever it's called)
12 reps
8 reps
6 reps