Heavy chest + back workout

Today managed to beat my PB in rack pulls. From 90kg last week, today 2 series 100kg and 3rd serie 105kg! A month ago I couldn't even move 90kg! That is such a huge progress for me :-) so happy .


Diet 2500 calories
Protein 30% 188g
Carbs 45% 281g
Fat 25% 69g



Chest & Back workout:

Flat bench press wide grip
20x20kg, 8x25kg, 8x30kg, 8x35kg

Incline bench press
20x5kg, 8x10kg, 8x12,5kg, 8x15kg

Inclline bench fly
20x2,5kg, 8x7,5kg, 8x12,5kg, 8x12,5kg

Wide push ups
8, 10, 8, 10

Wide grip lat pull down
20x20kg, 8x40kg, 8x45kg, 8x40kg

Narrow grip lat pull down
20x20kg, 8x40kg, 8x35kg, 8x35kg

Rack pull
20x40kg, 8x100kg, 8x100kg, 4x105;3x100

Bent over rows - wide grip
20x20kg, 8x45kg, 8x50kg, 8x50kg

Dumbbell bent over rows DROPSET
10x20kg;10x17,5kg
8x22,5kg; 8x20kg; 8x17,5kg
8x22,5kg; 8x20kg; 8x17,5kg