BIT OF THIS 'N' A BIT OF THAT
Users viewing topic: & 1 Guest
fctilidie23/11/13 @ 15:01
MikeBromby123/11/13 @ 15:09
Tuesdays -
Shoulder dislocations
x 10
X 10
X 10
Belt squats
35 x 12
40 x 12
55 x 12
55 x 12
65 x 10
Reverse DB lunges
EL
20's x 6
24's x 6
24's x 6
24's x 6
Leg extensions
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
Reverse ham curl
100 lbs x 10
180 x 10
180 x 10
180 x 10
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
x 2 exercises
Finish!
Thursadays -
Shoulder dislocations
x 10
X 10
Paused BP
60 x 10
90 x 6
95 x 6
100 x 6
105 x 5 + 1
110 x 2 + 2
92.5 x 8
Paused DB's
35's x 8
35's x 8
35's x 8
DB flyes
24's x 10
24's x 10
Seated shoulder press into side raises
20's x 10 - 20's x 6
28's x 10 - 20's x 6
28's x 10 - 20's x 6
28's x 8 - 20's x 6
EZ bar tricep extension/pullover
35 x 12
37.5 x 11
Lat pulldowns
60 x 10
110 x 6
110 x 6
110 x 6
Rear delt cables
WES
15 x 10
30 x 10
30 x 10
30 x 10
Plank
20 x 1:10
20 x 1:20
Reverse hyper
x 12
X 12
X 12
Finish!
Todays -
DB reverse lunges
EL
20's x 6
30's x 6
30's x 6
30's x 6
30's x6
T-Bar row
40 x 10
60 x 10
80 x 6
90 x 6
95 x 6
100 x 6
Lat pulldown
medium grip
60 x 10
110 x 6
110 x 6
115 x 6
115 x 6
Barbell shrugs
110 x 10 behind
110 x 10 infront
115 x 10 behind
115 x 10 infront
105 x 6 behind into 105 x 6 infront
Chins
x 11
X 8
X 7
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
x 2 exercises
Reverse hyper
x 10
X 10
Finish!
Shoulder dislocations
x 10
X 10
X 10
Belt squats
35 x 12
40 x 12
55 x 12
55 x 12
65 x 10
Reverse DB lunges
EL
20's x 6
24's x 6
24's x 6
24's x 6
Leg extensions
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
Reverse ham curl
100 lbs x 10
180 x 10
180 x 10
180 x 10
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
x 2 exercises
Finish!
Thursadays -
Shoulder dislocations
x 10
X 10
Paused BP
60 x 10
90 x 6
95 x 6
100 x 6
105 x 5 + 1
110 x 2 + 2
92.5 x 8
Paused DB's
35's x 8
35's x 8
35's x 8
DB flyes
24's x 10
24's x 10
Seated shoulder press into side raises
20's x 10 - 20's x 6
28's x 10 - 20's x 6
28's x 10 - 20's x 6
28's x 8 - 20's x 6
EZ bar tricep extension/pullover
35 x 12
37.5 x 11
Lat pulldowns
60 x 10
110 x 6
110 x 6
110 x 6
Rear delt cables
WES
15 x 10
30 x 10
30 x 10
30 x 10
Plank
20 x 1:10
20 x 1:20
Reverse hyper
x 12
X 12
X 12
Finish!
Todays -
DB reverse lunges
EL
20's x 6
30's x 6
30's x 6
30's x 6
30's x6
T-Bar row
40 x 10
60 x 10
80 x 6
90 x 6
95 x 6
100 x 6
Lat pulldown
medium grip
60 x 10
110 x 6
110 x 6
115 x 6
115 x 6
Barbell shrugs
110 x 10 behind
110 x 10 infront
115 x 10 behind
115 x 10 infront
105 x 6 behind into 105 x 6 infront
Chins
x 11
X 8
X 7
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
x 2 exercises
Reverse hyper
x 10
X 10
Finish!
MikeBromby123/11/13 @ 15:13
fctilidie said:Would take me 3 hours to do all that, but I am a lazy t**t
Haha it did take me longer at first for awhile because i was used to having bigger rests between sets what with lifting heavy.
MikeBromby125/11/13 @ 14:27
CGBP
Bar x 10
60 x 10
100 x 6
105 x 6
107.5 x 6
110 x 5 + 1
115 x 3 + 1
105 x 5 + 1 - Paused
Paused BP
Shoulders back
70 x 8
80 x 6
90 x 6
97.5 x 6
Dips
X 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
40 x 12
40 x 12
Incline DB curls
10's x 10
17.5's x 10
24's x 7
24's x 7
24's x 8
DB preachers
EA
27.5 x 6
27.5 x 6
30 x 6
Curl machine
35 x 12
35 x 10
Decent sesh, all reps up from last time on everything.
Finish!
Bar x 10
60 x 10
100 x 6
105 x 6
107.5 x 6
110 x 5 + 1
115 x 3 + 1
105 x 5 + 1 - Paused
Paused BP
Shoulders back
70 x 8
80 x 6
90 x 6
97.5 x 6
Dips
X 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
40 x 12
40 x 12
Incline DB curls
10's x 10
17.5's x 10
24's x 7
24's x 7
24's x 8
DB preachers
EA
27.5 x 6
27.5 x 6
30 x 6
Curl machine
35 x 12
35 x 10
Decent sesh, all reps up from last time on everything.
Finish!
MikeBromby127/11/13 @ 20:10
Belt squats
35 x 12
40 x 12
55 x 12
55 x 12
65 x 12
Reverse DB lunge
EL
20's x 6
24's x 6
24's x 6
24's x 6
Leg extesion
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
Reverse ham curl
100 lbs x 10
180 x 10
180 x 10
180 x 10
Reverse hyper
x 12
X 12
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
X 2 exercises
Finish!
35 x 12
40 x 12
55 x 12
55 x 12
65 x 12
Reverse DB lunge
EL
20's x 6
24's x 6
24's x 6
24's x 6
Leg extesion
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
Reverse ham curl
100 lbs x 10
180 x 10
180 x 10
180 x 10
Reverse hyper
x 12
X 12
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
X 2 exercises
Finish!
MikeBromby130/11/13 @ 14:54
Shoulder dislocations
x 10
X 10
Paused BP
60 x 10
90 x 6
95 x 6
100 x 6
105 x 5 + 1
110 x 3 + 1
92.5 x 8
Paused DB's
35's x 8
35's x 8
35's x 8
DB flyes
24's x 10
24's x 10
Seated DB press into DB side raise
20's x 10 - 20's x 6
28's x 10 - 20's x 6
28's x 8 - 20's x 6
28's x 8 - 29's x 6
Barbell tricep extension/pullover
35 x 12
35 x 9
Lat pulldown
60 x 10
110 x 6
110 x 6
110 x 6
Rear delt cables
WES
15 x 10
30 x 10
30 x 10
30 x 10
Plank
20 x 1:10
20 x 1:20
Reverse hyper
x 15
Finish!
x 10
X 10
Paused BP
60 x 10
90 x 6
95 x 6
100 x 6
105 x 5 + 1
110 x 3 + 1
92.5 x 8
Paused DB's
35's x 8
35's x 8
35's x 8
DB flyes
24's x 10
24's x 10
Seated DB press into DB side raise
20's x 10 - 20's x 6
28's x 10 - 20's x 6
28's x 8 - 20's x 6
28's x 8 - 29's x 6
Barbell tricep extension/pullover
35 x 12
35 x 9
Lat pulldown
60 x 10
110 x 6
110 x 6
110 x 6
Rear delt cables
WES
15 x 10
30 x 10
30 x 10
30 x 10
Plank
20 x 1:10
20 x 1:20
Reverse hyper
x 15
Finish!
MikeBromby103/12/13 @ 12:26
Yesyerdays --
Russian hockey DL
20 x 10
35 x 10
40 x 10
40 x 10
40 x 10
T-bar row
40 x 10
60 x 10
80 x 6
90 x 6
95 x 6
100 x 7
Lat pulldown
medium grip
60 x 10
110 x 6
110 x 6
110 x 6
110 x 6
Pullups
x 9
X 8
X 6
Shrugs
115 x 10 behind
115 x 10 infront
115 x 10 behind
115 x 10 infront
105 x 6 behind into 105 x 6 infront
Reverse hyper
X 12
X 12
X 12
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
x 2 exercises
Finish!
Russian hockey DL
20 x 10
35 x 10
40 x 10
40 x 10
40 x 10
T-bar row
40 x 10
60 x 10
80 x 6
90 x 6
95 x 6
100 x 7
Lat pulldown
medium grip
60 x 10
110 x 6
110 x 6
110 x 6
110 x 6
Pullups
x 9
X 8
X 6
Shrugs
115 x 10 behind
115 x 10 infront
115 x 10 behind
115 x 10 infront
105 x 6 behind into 105 x 6 infront
Reverse hyper
X 12
X 12
X 12
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
x 2 exercises
Finish!
MikeBromby104/12/13 @ 21:09
CGBP
60 x 10
100 x 6
105 x 6
107.5 x 6
110 x 5 + 1
115 x 3 + 1
105 x 5 - Paused
Paused BP
Shoulders back
70 x 8
80 x 6
90 x 6
100 x 4 + 1
Dips
x 10
30 x 10
30 x 10
30 x 9
DB tricep extension/pulliver
40 x 12
40 x 11
Incline DB curls
10's x 10
17.'s x 10
24's x 7
24's x 7
24's x 7
DB Preachers
EA
27.5 x 6
30 x 6
30 x 5
Curl.machine
35 x 12
35 x 9
Plank
20 x 1:10
20 x 1:20
Reverse hyper
x 12
X 12
X 12
Finish!
60 x 10
100 x 6
105 x 6
107.5 x 6
110 x 5 + 1
115 x 3 + 1
105 x 5 - Paused
Paused BP
Shoulders back
70 x 8
80 x 6
90 x 6
100 x 4 + 1
Dips
x 10
30 x 10
30 x 10
30 x 9
DB tricep extension/pulliver
40 x 12
40 x 11
Incline DB curls
10's x 10
17.'s x 10
24's x 7
24's x 7
24's x 7
DB Preachers
EA
27.5 x 6
30 x 6
30 x 5
Curl.machine
35 x 12
35 x 9
Plank
20 x 1:10
20 x 1:20
Reverse hyper
x 12
X 12
X 12
Finish!
MikeBromby107/12/13 @ 14:45
Shoulder dislocations
X 10
X 10
Belt squats
35 x 10
40 x 8
55 x 8
65 x 8
70 x 8
70 x 6
Reverse DB lunge
EL
20's x 6
24's x 6
24's x 6
24's x 6
Leg extensions
63 x 8
77 x 8
91 x 8
105 x 8
119 x 8
Reverse ham curl
100 lbs x 10
197 x 8
197 x 8
197 x 8
Reverse hyper
x 12
X 12
X 12
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
x 2 exercises
Finish!
X 10
X 10
Belt squats
35 x 10
40 x 8
55 x 8
65 x 8
70 x 8
70 x 6
Reverse DB lunge
EL
20's x 6
24's x 6
24's x 6
24's x 6
Leg extensions
63 x 8
77 x 8
91 x 8
105 x 8
119 x 8
Reverse ham curl
100 lbs x 10
197 x 8
197 x 8
197 x 8
Reverse hyper
x 12
X 12
X 12
Seated calf raise
30 x 15
40 x 15
62.5 x 15
Rotator cuffs
x 2 exercises
Finish!
MikeBromby114/12/13 @ 14:56
CGBP
60 x 10
100 x 6
105 x 6
110 x 5 + 1
110 x 5 + 1
115 x 3 + 1
105 x 5 + 1 - Paused
Paused BP
Shoulders back
70 x 8
80 x 6
90 x 6
100 x 4 + 2
Dips
X 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
40 x 12
40 x 12
Incilne DB curls
10's x 10
17.5's x 10
24's x 7
24's x 7
24's x 8
DB preachers
Each arm
27.5 x 6
30 x 6
30 x 6 right x 5 left
Curl machine
35 x 10
35 x 10
Plank
20 x 1:10
20 x 1:20
Reverse hyler
x 12
X 12
Finish!
60 x 10
100 x 6
105 x 6
110 x 5 + 1
110 x 5 + 1
115 x 3 + 1
105 x 5 + 1 - Paused
Paused BP
Shoulders back
70 x 8
80 x 6
90 x 6
100 x 4 + 2
Dips
X 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
40 x 12
40 x 12
Incilne DB curls
10's x 10
17.5's x 10
24's x 7
24's x 7
24's x 8
DB preachers
Each arm
27.5 x 6
30 x 6
30 x 6 right x 5 left
Curl machine
35 x 10
35 x 10
Plank
20 x 1:10
20 x 1:20
Reverse hyler
x 12
X 12
Finish!
MikeBromby116/12/13 @ 15:23
Shoulder dislocations
x 10
X 10
X 10
Belt squats
40 x 12
50 x 8
55 x 8
65 x 8
70 x 8
80 x 6
DB reverse lunge
EL
20's x 6
26's x 6
26's x 6
26's x 6
Leg extensiins
63 x 8
77 x 8
92 x 8
106 x 8
120 x 8
Reverse ham curl
105lbs x 10
195 x 8
195 x 8
195 x 8
Reverse hyper
x 12
X 12
X 12
Seated calf raise
30 x 15
40 x 15
65 x 15
Rotator cuffs
x 2 exercises
Finish!
x 10
X 10
X 10
Belt squats
40 x 12
50 x 8
55 x 8
65 x 8
70 x 8
80 x 6
DB reverse lunge
EL
20's x 6
26's x 6
26's x 6
26's x 6
Leg extensiins
63 x 8
77 x 8
92 x 8
106 x 8
120 x 8
Reverse ham curl
105lbs x 10
195 x 8
195 x 8
195 x 8
Reverse hyper
x 12
X 12
X 12
Seated calf raise
30 x 15
40 x 15
65 x 15
Rotator cuffs
x 2 exercises
Finish!
MikeBromby121/12/13 @ 14:50
Straddle lifts
60 x 12
100 x 6
120 x 6
120 x 6
T-bar row
40 x 10
60 x 10
80 x 6
90 x 6
95 x 6
100 x 7
Lat pulldown
medium grip
60 x 10
110 x 6
110 x 6
110 x 6
110 x 6
Barbell shrugs
117.5 x 10 behind
117.5 x 10 infront
117.5 x 10 behind
117.5 x 10 infront
107.5 x 6 behind into x 6 infront
Pullups
X 10
X 7
X 6
Seated calf raise
30 x 15
40 x 15
65 x 15
Rotator cuffs
x 2 exercise superset
Reverse hyper
x 12
X 12
X 12
Finish!
60 x 12
100 x 6
120 x 6
120 x 6
T-bar row
40 x 10
60 x 10
80 x 6
90 x 6
95 x 6
100 x 7
Lat pulldown
medium grip
60 x 10
110 x 6
110 x 6
110 x 6
110 x 6
Barbell shrugs
117.5 x 10 behind
117.5 x 10 infront
117.5 x 10 behind
117.5 x 10 infront
107.5 x 6 behind into x 6 infront
Pullups
X 10
X 7
X 6
Seated calf raise
30 x 15
40 x 15
65 x 15
Rotator cuffs
x 2 exercise superset
Reverse hyper
x 12
X 12
X 12
Finish!
MikeBromby123/12/13 @ 17:13
CGBP
60 x 10
100 x 6
105 x 6
110 x 5
110 x 5
115 x 3
105 x 5
Paused BP
70 x 8
80 x 6
90 x 6
100 x 4
Dips
x 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
40 x 12
42.5 x 10
Incline DB curls
10' s x 10
17.5's x 10
24's x 7
24's x 7
26's x 6
DB preachers
EA
27.5 x 6
30 x 6
30 x 6
Curl machine
35 x 12
35 x 10
Plank
20 x 1:10
20 x 1:25
Reverse hyper
x 12
X 12
Finish!
60 x 10
100 x 6
105 x 6
110 x 5
110 x 5
115 x 3
105 x 5
Paused BP
70 x 8
80 x 6
90 x 6
100 x 4
Dips
x 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
40 x 12
42.5 x 10
Incline DB curls
10' s x 10
17.5's x 10
24's x 7
24's x 7
26's x 6
DB preachers
EA
27.5 x 6
30 x 6
30 x 6
Curl machine
35 x 12
35 x 10
Plank
20 x 1:10
20 x 1:25
Reverse hyper
x 12
X 12
Finish!
MikeBromby129/12/13 @ 13:49
Shoulder disloactions
x 10
X 10
Paused bench
60 x 10
90 x 6
95 x 6
100 x 6
105 x 4
110 x 3 + 1
92.5 x 8
Paused DB's
35's x 8
35's x 8
35's x 8
DB flyes
24' s x 10
24's x 10
DB shoulder press into DB side raises
20's x 10 - 20's x 6
30's x 8 - 20's x 6
30's x 8 - 20's x 6
30's x 7 - 20's x 6
Barbell tricep exte sion/pullover
35 x 12
35 x 12
Lat pulldown
60 x 10
110 x 6
110 x 6
110 x 6
Rear delt ca les
WES
15 x 10
30 x 10
30 x 10
30 x 10
Planks
x 1:30
X 1:30
Reverse hyper
x 12
X 12
Finish!
x 10
X 10
Paused bench
60 x 10
90 x 6
95 x 6
100 x 6
105 x 4
110 x 3 + 1
92.5 x 8
Paused DB's
35's x 8
35's x 8
35's x 8
DB flyes
24' s x 10
24's x 10
DB shoulder press into DB side raises
20's x 10 - 20's x 6
30's x 8 - 20's x 6
30's x 8 - 20's x 6
30's x 7 - 20's x 6
Barbell tricep exte sion/pullover
35 x 12
35 x 12
Lat pulldown
60 x 10
110 x 6
110 x 6
110 x 6
Rear delt ca les
WES
15 x 10
30 x 10
30 x 10
30 x 10
Planks
x 1:30
X 1:30
Reverse hyper
x 12
X 12
Finish!
MikeBromby102/01/14 @ 16:07
Shoulder dislocations
X 10
X 10
CGBP
60 x 10
100 x 6
105 x 6
110 x 5
110 x 4
115 x 3
105 x 4 - Paused
Paused BP
70 x 8
80 x 6
90 x 6
100 x 3
Dips
X 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
42.5 x 12
42.5 x 11
Incline DB curls
10's x 10
17.5s x 10
26s x 6
26's x 6
26's x 6
DB preachers
EA
27.5 x 6
30 x 6
30 x 6
Machine curl
x 12
X 9
Plank
20 x 1:20
20 x 1:30
Side bends
ES
10 x 10
10 x 10
Finish!
X 10
X 10
CGBP
60 x 10
100 x 6
105 x 6
110 x 5
110 x 4
115 x 3
105 x 4 - Paused
Paused BP
70 x 8
80 x 6
90 x 6
100 x 3
Dips
X 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
42.5 x 12
42.5 x 11
Incline DB curls
10's x 10
17.5s x 10
26s x 6
26's x 6
26's x 6
DB preachers
EA
27.5 x 6
30 x 6
30 x 6
Machine curl
x 12
X 9
Plank
20 x 1:20
20 x 1:30
Side bends
ES
10 x 10
10 x 10
Finish!