BIG FAT GINGER BRUMMIE TRYING TO GET STRONG
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jimmy31289421/02/12 @ 21:45
21/2/2012
squats
65kg x 10
105 x 5
145 x 5
185 x 2
225 x 1 pb
leg extensions
3 sets x 10
hamstring curls 3 sets x 10
reverse hyper
3 sets x 10 30kg added
biceps
6 sets x 10
squats
65kg x 10
105 x 5
145 x 5
185 x 2
225 x 1 pb
leg extensions
3 sets x 10
hamstring curls 3 sets x 10
reverse hyper
3 sets x 10 30kg added
biceps
6 sets x 10
jimmy31289423/02/12 @ 20:07
23/2/2012
strict press
40kg x 10
60kg x 5
80kg x 3
pushpress
100kg x 5
log press strict
70kg x 3
80kg x 1
90kg x 5
seated dumbell press
20kg x 10
25kg x 10
30kg x 10
dumbell raises( side and bent over)
3 sets x 10 on each
triceps
6 sets x 10 reps
shrugs
3 sets x 10
strict press
40kg x 10
60kg x 5
80kg x 3
pushpress
100kg x 5
log press strict
70kg x 3
80kg x 1
90kg x 5
seated dumbell press
20kg x 10
25kg x 10
30kg x 10
dumbell raises( side and bent over)
3 sets x 10 on each
triceps
6 sets x 10 reps
shrugs
3 sets x 10
jimmy31289427/02/12 @ 19:55
Post Edited: 02.03.2012 @ 20:48 PM by jimmy312894
27/2/2012cg bench press
all paused
60kg x 10
100kg x 5
140kg x 1
150kg x 1
160kg x fail
160kg x fail
90kg x 15
incline dumbell press
30kg x 10
30kg x 10
40kg x 4
dumbell flys
12.5kg x 10 x 3 sets
triceps
9 sets x 10 reps
jimmy31289402/03/12 @ 20:48
2/3/2012
deadlifts
100kg x 10
140kg x 10
180kg x 3
220kg x 1
260kg x 1
272.5kg x fail
behind the neck pull downs (same ones that got me 5 stitches in my head last Friday)
stack 3 sets x 10 reps
under arm pull downs to the chest
16 plates on a 20 stack
3 sets x 10 reps
3 sets x 10 standing in squat position back rows on cable machine
biceps
6 sets x 10 reps
deadlifts
100kg x 10
140kg x 10
180kg x 3
220kg x 1
260kg x 1
272.5kg x fail
behind the neck pull downs (same ones that got me 5 stitches in my head last Friday)
stack 3 sets x 10 reps
under arm pull downs to the chest
16 plates on a 20 stack
3 sets x 10 reps
3 sets x 10 standing in squat position back rows on cable machine
biceps
6 sets x 10 reps