BIT OF THIS 'N' A BIT OF THAT
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MikeBromby107/07/13 @ 13:59
BO DB rows on bench
Each side
20 x 10
52.5 x 6
52.5 x 6
52.5 x 6
52.5 x 8
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 8
115 x 6
Plate loaded single arm row
Each side
50 x 6
60 x 6
80 x 6
80 x 6
Pullups
X 8
X 6
Reverse hyper
X 15
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
X 2 excersises
Finish!
Each side
20 x 10
52.5 x 6
52.5 x 6
52.5 x 6
52.5 x 8
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 8
115 x 6
Plate loaded single arm row
Each side
50 x 6
60 x 6
80 x 6
80 x 6
Pullups
X 8
X 6
Reverse hyper
X 15
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
X 2 excersises
Finish!
MikeBromby109/07/13 @ 16:16
CGBP
60 x 10
100 x 6
105 x 6
110 x 4 + 2 assists
115 x 2 + 3 assists
120 x 1 + 2 assists
102.5 x 4 paused
80 x 8 paused
Bench press
Shoulder blades back paused
70 x 8
80 x 6
85 x 6
Weighted dips
X 10
25 x 10
25 x 10
30 x 9
DB tricep pullover/extensions
35 x 12
35 x 12
Oly bar curls
Strict
Bar x 10
40 x 10
67.5 x 6
67 5 x 6
Belt on
67.5 x 6
DB preachers
Each arm
27.5 x 6
30 x 6
30 x 6 right x 5 left
Curl machine
35 x 12
35 x 10
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Reverse hyper
X 15
Finish!
60 x 10
100 x 6
105 x 6
110 x 4 + 2 assists
115 x 2 + 3 assists
120 x 1 + 2 assists
102.5 x 4 paused
80 x 8 paused
Bench press
Shoulder blades back paused
70 x 8
80 x 6
85 x 6
Weighted dips
X 10
25 x 10
25 x 10
30 x 9
DB tricep pullover/extensions
35 x 12
35 x 12
Oly bar curls
Strict
Bar x 10
40 x 10
67.5 x 6
67 5 x 6
Belt on
67.5 x 6
DB preachers
Each arm
27.5 x 6
30 x 6
30 x 6 right x 5 left
Curl machine
35 x 12
35 x 10
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Reverse hyper
X 15
Finish!
MikeBromby111/07/13 @ 16:05
Shoulder dislocations
X 10
X 10
X 10
Front squat
Beltless ATG
60 x 8
100 x 6
110 x 6
Back squat
100 x 6
110 x 6
Nope, instant SI pain.
Zercher squats
60 x 6
80 x 6
DB lunges
Each leg
26's x 6
26's x 6
28's x 6
28's x 6
Leg extensions
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 7
Ham curls
55 x 10
55 x 10
55 x 10
Pullthroughs
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersises
2 super setted
Reverse hyper
X 15
Finish!
X 10
X 10
X 10
Front squat
Beltless ATG
60 x 8
100 x 6
110 x 6
Back squat
100 x 6
110 x 6
Nope, instant SI pain.
Zercher squats
60 x 6
80 x 6
DB lunges
Each leg
26's x 6
26's x 6
28's x 6
28's x 6
Leg extensions
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 7
Ham curls
55 x 10
55 x 10
55 x 10
Pullthroughs
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersises
2 super setted
Reverse hyper
X 15
Finish!
MikeBromby113/07/13 @ 14:58
Little sleep because of stomach ache and heat. Struggled.
Bench press
60 x 10
100 x 6
107.5 x 4 + 2 assists
107.5 x 4 + 2 assists
110 x 2 + 3 assists
100 x 4 + 1 assist - Paused
Seated oly bar press
40 x 10
60 x 6
70 x 6
80 x 4
80 x 3
DB bench
Paused
30 x 12
30 x 11
30 x 10
DB flyes
20 x 12
20 x 12
DB tricep extensions/pullovers
35 x 12
37.5 x 11
Lat pulldown
60 x 10
110 x 6
120 x 6
120 x 6
Rear delt cables
Weight each side
15 x 10
30 x 10
30 x 9
30 x 8
Reverse hyper
X 15
Finish!
Bench press
60 x 10
100 x 6
107.5 x 4 + 2 assists
107.5 x 4 + 2 assists
110 x 2 + 3 assists
100 x 4 + 1 assist - Paused
Seated oly bar press
40 x 10
60 x 6
70 x 6
80 x 4
80 x 3
DB bench
Paused
30 x 12
30 x 11
30 x 10
DB flyes
20 x 12
20 x 12
DB tricep extensions/pullovers
35 x 12
37.5 x 11
Lat pulldown
60 x 10
110 x 6
120 x 6
120 x 6
Rear delt cables
Weight each side
15 x 10
30 x 10
30 x 9
30 x 8
Reverse hyper
X 15
Finish!
MikeBromby116/07/13 @ 14:43
Straddle lift
Beltless
60 x 11
100 x 6
140 x 6
160 x 6
160 x 4
BO DB rows on bench
Each side
20 x 10
52.5 x 6
52.5 x 6
52.5 x 7
52.5 x 8 right x 7 left
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 6
Plate loaded single arm row
Each side
50 x 6
60 x 6
80 x 6
82.5 x 6 right x 5 left
Pullups
X 8
X 5
Pullthroughs
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersisies
2 suppersetted
Reverse hyper
X 15
Sweating buckets
Finish!
Beltless
60 x 11
100 x 6
140 x 6
160 x 6
160 x 4
BO DB rows on bench
Each side
20 x 10
52.5 x 6
52.5 x 6
52.5 x 7
52.5 x 8 right x 7 left
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 6
Plate loaded single arm row
Each side
50 x 6
60 x 6
80 x 6
82.5 x 6 right x 5 left
Pullups
X 8
X 5
Pullthroughs
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersisies
2 suppersetted
Reverse hyper
X 15
Sweating buckets
Finish!
MikeBromby118/07/13 @ 15:45
CGBP
60 x 10
100 x 6
105 x 6
110 x 4 + 2
115 x 2 + 3
120 x 1 + 1
102.5 x 4 + 1 paused
BP
Shoulders back paused
70 x 10
85 x 6
90 x 5 + 1
Weighted dips
X 10
25 x 10
25 x 10
30 x 10
DB tricep pullover/extension
37.5 x 12
37.5 x 11
Oly bar curls
Bar x 10
40 x 10
67.5 x 6
67.5 x 6
70 x 5
DB preachers
Each arm
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 1:10
Reverse hyper
X 15
Finish!
60 x 10
100 x 6
105 x 6
110 x 4 + 2
115 x 2 + 3
120 x 1 + 1
102.5 x 4 + 1 paused
BP
Shoulders back paused
70 x 10
85 x 6
90 x 5 + 1
Weighted dips
X 10
25 x 10
25 x 10
30 x 10
DB tricep pullover/extension
37.5 x 12
37.5 x 11
Oly bar curls
Bar x 10
40 x 10
67.5 x 6
67.5 x 6
70 x 5
DB preachers
Each arm
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 1:10
Reverse hyper
X 15
Finish!
MikeBromby122/07/13 @ 21:25
Split squats
Each leg
40 x 10
60 x 6
80 x 6
90 x 6
Harder than i thought
Leg press
100 x 10
150 x 10
200 x 10
DB lunges
Each leg
28's x 6
28's x 6
28's x 6
Leg extensions
54 x 10
70 x 10
84 x 10
98 x 10
112 x 8
Went through these alot quicker than usual
Ham curls
55 x 10
55 x 10
55 x 8
Quick again
Reverse hyper
X 10
Seated calf raise
30 x 15
40 x 15
57.5 x 12
Finish!
Each leg
40 x 10
60 x 6
80 x 6
90 x 6
Harder than i thought
Leg press
100 x 10
150 x 10
200 x 10
DB lunges
Each leg
28's x 6
28's x 6
28's x 6
Leg extensions
54 x 10
70 x 10
84 x 10
98 x 10
112 x 8
Went through these alot quicker than usual
Ham curls
55 x 10
55 x 10
55 x 8
Quick again
Reverse hyper
X 10
Seated calf raise
30 x 15
40 x 15
57.5 x 12
Finish!
MikeBromby123/07/13 @ 15:36
Shoulder dislocations
X 10
X 10
Bench press
60 x 10
100 x 6
105 x 6
107.5 x 4 + 2
110 X 3 + 3
100 x 5 + 1 - Paused
Seated oly bar press
40 x 10
60 x 6
70 x 6
80 x 4
82.5 x 1 F2 lol.
DB bench
Paused
30 x 12
30 x12
30 x 10
DB flyes
20's x 12
20'sx 13
DB tricep pullover/extension
37.5 x 12
37.5 x 12
Lat pulldown
60 x 10
110 x 6
120 x 6
120 x 6
Rear delt cables
Weight each side
15 x 10
30 x 10
30 x 10
30 x 10
Finish!
X 10
X 10
Bench press
60 x 10
100 x 6
105 x 6
107.5 x 4 + 2
110 X 3 + 3
100 x 5 + 1 - Paused
Seated oly bar press
40 x 10
60 x 6
70 x 6
80 x 4
82.5 x 1 F2 lol.
DB bench
Paused
30 x 12
30 x12
30 x 10
DB flyes
20's x 12
20'sx 13
DB tricep pullover/extension
37.5 x 12
37.5 x 12
Lat pulldown
60 x 10
110 x 6
120 x 6
120 x 6
Rear delt cables
Weight each side
15 x 10
30 x 10
30 x 10
30 x 10
Finish!
MikeBromby123/07/13 @ 15:37
Shoulder dislocations
X 10
X 10
Bench press
60 x 10
100 x 6
105 x 6
107.5 x 4 + 2
110 X 3 + 3
100 x 5 + 1 - Paused
Seated oly bar press
40 x 10
60 x 6
70 x 6
80 x 4
82.5 x 1 F2 lol.
DB bench
Paused
30 x 12
30 x12
30 x 10
DB flyes
20's x 12
20'sx 13
DB tricep pullover/extension
37.5 x 12
37.5 x 12
Lat pulldown
60 x 10
110 x 6
120 x 6
120 x 6
Rear delt cables
Weight each side
15 x 10
30 x 10
30 x 10
30 x 10
Finish!
X 10
X 10
Bench press
60 x 10
100 x 6
105 x 6
107.5 x 4 + 2
110 X 3 + 3
100 x 5 + 1 - Paused
Seated oly bar press
40 x 10
60 x 6
70 x 6
80 x 4
82.5 x 1 F2 lol.
DB bench
Paused
30 x 12
30 x12
30 x 10
DB flyes
20's x 12
20'sx 13
DB tricep pullover/extension
37.5 x 12
37.5 x 12
Lat pulldown
60 x 10
110 x 6
120 x 6
120 x 6
Rear delt cables
Weight each side
15 x 10
30 x 10
30 x 10
30 x 10
Finish!
MikeBromby126/07/13 @ 15:33
Straddle lifts
60 x 8
100 x 6
140 x 6
160 x 6
160 x 6
BO DB rows on bench
Each side
20 x 10
52.5 x 6
52.5 x 7
52.5 x 7
52.5 x 8 left x 7 right
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 6
Plate loaded single arm row
Each side
50 x 6
60 x 6
80 x 6
82.5 x 6
Pullups
X 8
X 5
Pullthroughs
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
57. X 15
Rotator cuffs
4 excersises
2 suppersetted
Reverse hyper
X 15
Finish!
60 x 8
100 x 6
140 x 6
160 x 6
160 x 6
BO DB rows on bench
Each side
20 x 10
52.5 x 6
52.5 x 7
52.5 x 7
52.5 x 8 left x 7 right
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 6
Plate loaded single arm row
Each side
50 x 6
60 x 6
80 x 6
82.5 x 6
Pullups
X 8
X 5
Pullthroughs
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
57. X 15
Rotator cuffs
4 excersises
2 suppersetted
Reverse hyper
X 15
Finish!
MikeBromby128/07/13 @ 14:22
Shoulder dislocations
X 10
X 10
CGBP
60 x 10
100 x 6
105 x 6
110 x 4 + 2
115 x 3 + 3
120 X 1 + 2
102.5 x 5 - Paused
BP
Shoulders pinned paused
80 x 6
90 x 6
90 x 5
Dips
X 10
25 x 10
30 x 10
30 x 9
DB tricep pullovers/extensiins
37.5 x 12
37.5 x 12
Oly bar curls
Bar x 10
40 x 10
67.5 x 6
67.5 x 6
70 x 5
DB preachers
Each arm
30 x 6
30 x 6
30 x 5 right x 3 left
Curl machine
35 x 12
35 x 10
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Reverse hyper
X 15
Finish!
X 10
X 10
CGBP
60 x 10
100 x 6
105 x 6
110 x 4 + 2
115 x 3 + 3
120 X 1 + 2
102.5 x 5 - Paused
BP
Shoulders pinned paused
80 x 6
90 x 6
90 x 5
Dips
X 10
25 x 10
30 x 10
30 x 9
DB tricep pullovers/extensiins
37.5 x 12
37.5 x 12
Oly bar curls
Bar x 10
40 x 10
67.5 x 6
67.5 x 6
70 x 5
DB preachers
Each arm
30 x 6
30 x 6
30 x 5 right x 3 left
Curl machine
35 x 12
35 x 10
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Reverse hyper
X 15
Finish!
MikeBromby130/07/13 @ 15:34
Shoulder dislocations
X 10
X 10
X 10
Split squats
Each leg
40 x 8
60 x 6
80 x 6
92.5 x 6
Solid.
Leg press
150 x 10
200 x 10
SLDL
60 x 8
80 x 8
90 x 8
Leg extensiins
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
117 x 9
Ham curls
55 x 10
55 x 9
55 x 8
Pullthroughs
55 x 10
60 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
2 excersises
Reverse hyper
X 15
Finish!
X 10
X 10
X 10
Split squats
Each leg
40 x 8
60 x 6
80 x 6
92.5 x 6
Solid.
Leg press
150 x 10
200 x 10
SLDL
60 x 8
80 x 8
90 x 8
Leg extensiins
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
117 x 9
Ham curls
55 x 10
55 x 9
55 x 8
Pullthroughs
55 x 10
60 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
2 excersises
Reverse hyper
X 15
Finish!
MikeBromby101/08/13 @ 15:42
BP
Bar x 20
60 x 10
100 x 6
Shoulder felt abit sore so dropped the weight down
Paused
80 x 10
90 x 9
95 x 6
100 x 4
Seated oly bar press
40 x 10
60 x 6
70 x 6
60 x 10
60 x 8
DB bench
Paused
30's x 12
30's x 12
30's x 10
DB flyes
20's x 12
20's x 13
DB tricep extensions/pullovers
37.5 x 12
37.5 x 12
Lat pulldown
60 x 10
110 x 6
120 x 6
120 x 6
Rear delt cable flyes
Weight each side
15 x 10
30 x 10
30 x 10
30 x 10
Planks
20 x 1:10
20 x 1:10
Reverse hyper
X 15
X 15
Finish!
Bar x 20
60 x 10
100 x 6
Shoulder felt abit sore so dropped the weight down
Paused
80 x 10
90 x 9
95 x 6
100 x 4
Seated oly bar press
40 x 10
60 x 6
70 x 6
60 x 10
60 x 8
DB bench
Paused
30's x 12
30's x 12
30's x 10
DB flyes
20's x 12
20's x 13
DB tricep extensions/pullovers
37.5 x 12
37.5 x 12
Lat pulldown
60 x 10
110 x 6
120 x 6
120 x 6
Rear delt cable flyes
Weight each side
15 x 10
30 x 10
30 x 10
30 x 10
Planks
20 x 1:10
20 x 1:10
Reverse hyper
X 15
X 15
Finish!
MikeBromby103/08/13 @ 14:57
Straddle lifts
Beltless
60 x 10
100 x 6
140 x 6
160 x 6
160 x 6
BO DB rows on bench
Each side
20 x 10
52.5 x 6
52.5 x 7
52.5 x 7
52.5 x 8
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 6
Plate loaded single arm row
Each side
50 x 6
60 x 6
80 x 6
82.5 x 6
Pullups
X 8
X 6
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersises
Reverse hyper
X 15
Finish!
Beltless
60 x 10
100 x 6
140 x 6
160 x 6
160 x 6
BO DB rows on bench
Each side
20 x 10
52.5 x 6
52.5 x 7
52.5 x 7
52.5 x 8
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 6
Plate loaded single arm row
Each side
50 x 6
60 x 6
80 x 6
82.5 x 6
Pullups
X 8
X 6
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersises
Reverse hyper
X 15
Finish!
MikeBromby113/08/13 @ 16:02
Straddle lifts
Beltless
60 x 10
100 x 7
140 x 6
160 x 6
165 x 6
BO Barbell row
60 x 10
100 x 6
110 x 6
115 x 6
120 x 6
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 7
Plate loaded row
100 x 6
120 x 6
140 x 6
140 x 5
Pullups
X 7
X 5
Pullthroughs
60 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersises
X 2 supersetted.
Finish!
Beltless
60 x 10
100 x 7
140 x 6
160 x 6
165 x 6
BO Barbell row
60 x 10
100 x 6
110 x 6
115 x 6
120 x 6
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 7
Plate loaded row
100 x 6
120 x 6
140 x 6
140 x 5
Pullups
X 7
X 5
Pullthroughs
60 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersises
X 2 supersetted.
Finish!