Approved Log Esp competition log

[Esp401]

Started with abs mainly focused on my back hit a bit of biceps and shoulders

Side planks 10 kg dumbbell 45 seconds a side

20 ankle taps each side

Leg raises with a 10 kg dumbbell 12 reps then drop dumbbell then failure superset this 3x



Back

Lat pull down plate loaded

25kgx15 4 seconds down 3 second hold slow up

45x12

45x10

45x10



Single arm row cable

25kgx15

35x12

30x15



Illaic single arm row bench supported

21kgx15

21x15

25x12



Low cable row seated on a bench

25kgx15

32x12

32x12



High row rear delt focused

35kgx12

35x10



Hammer curl dumbbell

15kgx12

15x10

15x10



Ez ed bar curl

35kgx10

35x12



Lateral raise dumbells

10kg x10

10x10

 

[Esp401]

Started with abs mainly focused on my back hit a bit of biceps and shoulders

Side planks 10 kg dumbbell 45 seconds a side

20 ankle taps each side

Leg raises with a 10 kg dumbbell 12 reps then drop dumbbell then failure superset this 3x



Back

Lat pull down plate loaded

25kgx15 4 seconds down 3 second hold slow up

45x12

45x10

45x10



Single arm row cable

25kgx15

35x12

30x15



Illaic single arm row bench supported

21kgx15

21x15

25x12



Low cable row seated on a bench

25kgx15

32x12

32x12



High row rear delt focused

35kgx12

35x10



Hammer curl dumbbell

15kgx12

15x10

15x10



Ez ed bar curl

35kgx10

35x12



Lateral raise dumbells

10kg x10

10x10

Had a bit of a pump

 

[Esp401]

Macros from yesterday
202 pro
284 carb
43 fat
Cals 2355
Steps
10 k