BIT OF THIS 'N' A BIT OF THAT
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MikeBromby115/08/13 @ 15:57
CGBP
60 x 10
100 x 6
105 x 6
110 x 5
110 x 5
115 x 3 + 1
102.5 x 5 + 1 - paused
BP
Paused shoulder blades back
70 x 8
80 x 6
90 x 6
92.5 x 5 + 1
Dips
X 10
25 x 10
30 x 10
30 x 10
DB tricep extension/pullover
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 right x 5 left
30 x 6 right x 3 left
30 x 5 right x 2 left
Bloody left wrist felt weak.
Curl machine
35 x 12
35 x 10
Chins
X 10
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Finish!
60 x 10
100 x 6
105 x 6
110 x 5
110 x 5
115 x 3 + 1
102.5 x 5 + 1 - paused
BP
Paused shoulder blades back
70 x 8
80 x 6
90 x 6
92.5 x 5 + 1
Dips
X 10
25 x 10
30 x 10
30 x 10
DB tricep extension/pullover
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 right x 5 left
30 x 6 right x 3 left
30 x 5 right x 2 left
Bloody left wrist felt weak.
Curl machine
35 x 12
35 x 10
Chins
X 10
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Finish!
MikeBromby117/08/13 @ 14:41
Shoulder dislocations
X 10
X 10
Slipt squats
Each leg
40 x 10
60 x 6
80 x 6
90 x 6
Leg press
100 x 10
150 x 10
200 x 10
SLDL
60 x 10
90 x 10
100 x 8
Leg extensions
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 10
Pull throughs
55 x 10
60 x 10
Ham curls
55 x 10
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
Pain round back of right shoulder so left it there.
Finish!
X 10
X 10
Slipt squats
Each leg
40 x 10
60 x 6
80 x 6
90 x 6
Leg press
100 x 10
150 x 10
200 x 10
SLDL
60 x 10
90 x 10
100 x 8
Leg extensions
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 10
Pull throughs
55 x 10
60 x 10
Ham curls
55 x 10
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
Pain round back of right shoulder so left it there.
Finish!
MikeBromby120/08/13 @ 15:46
Shoulder dislocations
X 10
X 10
Bench press
Paused
60 x 10
90 x 6
100 x 6
105 x 4 + 2
105 x 4 + 1
90 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
Standing press
40 x 10
60 x 9
60 x 8
60 x 7
Weak ha.
DB tricep pullovers/extension
37.5 x 12
37.5 x 12
Lat pulldown
60 x 10
110 x 6
110 x 6
110 x 6
110 x 6
Rear delt cables
Weight each side
15 x 10
30 x 10
30 x 10
30 x 9
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Reverse hyper
X 15
X 15
Finish!
X 10
X 10
Bench press
Paused
60 x 10
90 x 6
100 x 6
105 x 4 + 2
105 x 4 + 1
90 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
Standing press
40 x 10
60 x 9
60 x 8
60 x 7
Weak ha.
DB tricep pullovers/extension
37.5 x 12
37.5 x 12
Lat pulldown
60 x 10
110 x 6
110 x 6
110 x 6
110 x 6
Rear delt cables
Weight each side
15 x 10
30 x 10
30 x 10
30 x 9
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Reverse hyper
X 15
X 15
Finish!
MikeBromby122/08/13 @ 15:47
Straddle lifts
Beltless
60 x 12
100 x 6
140 x 6
165 x 6
165 x 6
BO DB rows
Each side
20 x 10
52.5 x 6
52.5 x 7
52.5 x 7
52.5 x 8 right x 7 left
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 8
115 x 6
These felt harder today.
Plate loaded machine row
100 x 6
120 x 6
140 x 6
140 x 6
Pullups
X 7
X 5
Pullthroughs
60 x 10
60 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersises
2 supersetted
Reverse hyper
X 15
Finish!
Beltless
60 x 12
100 x 6
140 x 6
165 x 6
165 x 6
BO DB rows
Each side
20 x 10
52.5 x 6
52.5 x 7
52.5 x 7
52.5 x 8 right x 7 left
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 8
115 x 6
These felt harder today.
Plate loaded machine row
100 x 6
120 x 6
140 x 6
140 x 6
Pullups
X 7
X 5
Pullthroughs
60 x 10
60 x 10
Seated calf raise
30 x 15
40 x 15
57.5 x 15
Rotator cuffs
4 excersises
2 supersetted
Reverse hyper
X 15
Finish!
MikeBromby124/08/13 @ 14:54
Post Edited: 02.09.2013 @ 16:03 PM by MikeBromby1
Shoulder dislocationsX 10
X 10
CGBP
60 x 10
100 x 6
107.5 x 6
110 x 5 + 1
112.5 x 4 + 1
115 x 2 + 2
102.5 x 5 + 1 paused
BP
Paused shoulders back
70 x 8
80 x 6
92.5 x 6
92.5 x 5 + 1
Dips
X 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
37.5 x 12
37.5 x 13
Oly bar curls
Bar x 10
40 x 10
67.5 x 6
67.5 x 6
70 x 6
DB preachers
Stood up
Each arm
24 x 10 right x 9 left
26 x 8 right x 7 left
28 x 6 right x 5 left
Curl machine
35 x 12
35 x 10
Chins
X 10
Reverse hyper
X 15
Finish!
MikeBromby127/08/13 @ 15:50
Shoulder dislocations
X 10
X 10
X 10
Split squats
Each leg
40 x 10
60 x 6
80 x 6
92.5 x 6
100 x 3
DB lunges
Each leg
28'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 10
Ham curls
55 x 10
55 x 10
55 x 10
Pullthroughs
60 x 10
60 x 10
Reverse hyper
X 15
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
X 2 excercises
Finish!
X 10
X 10
X 10
Split squats
Each leg
40 x 10
60 x 6
80 x 6
92.5 x 6
100 x 3
DB lunges
Each leg
28'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 10
Ham curls
55 x 10
55 x 10
55 x 10
Pullthroughs
60 x 10
60 x 10
Reverse hyper
X 15
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
X 2 excercises
Finish!
MikeBromby129/08/13 @ 16:08
Shoulder dislocations
X 10
X 10
Bench press
Paused
60 x 10
90 x 6
100 x 6
102.5 x 6
105 x 4 + 1
90 x 9
DB bench
Paused
30's x 12
30's x 12
30's x 12
DB Flyes
20's x 12
20's x 14
Standing press
40 x 10
60 x 9
60 x 9
60 x 8
Lat pulldown
60 x 10
110 x 6
110 x 6
110 x 6
110 x 6
Rear delt cables
Weight each sjide
15 x 10
30 x 10
30 x 10
30 x 10
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Reverse hyper
X 15
Finish!
Realised i'd forgot the tricep extensions/pullovers on way home so to make up for it -
Tricep extensions
15 x 10 right x 12 left
15 x 8 right x 10 left
15 x 8 right x 10 left
Close grip pressups x 20
Finish!
X 10
X 10
Bench press
Paused
60 x 10
90 x 6
100 x 6
102.5 x 6
105 x 4 + 1
90 x 9
DB bench
Paused
30's x 12
30's x 12
30's x 12
DB Flyes
20's x 12
20's x 14
Standing press
40 x 10
60 x 9
60 x 9
60 x 8
Lat pulldown
60 x 10
110 x 6
110 x 6
110 x 6
110 x 6
Rear delt cables
Weight each sjide
15 x 10
30 x 10
30 x 10
30 x 10
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Reverse hyper
X 15
Finish!
Realised i'd forgot the tricep extensions/pullovers on way home so to make up for it -
Tricep extensions
15 x 10 right x 12 left
15 x 8 right x 10 left
15 x 8 right x 10 left
Close grip pressups x 20
Finish!
MikeBromby131/08/13 @ 14:42
Straddle lifts
Beltless
60 x 10
100 x 6
140 x 6
165 x 6
170 x 6
Bent over rows
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 6
Plate loaded machine row
100 x 6
120 x 6
140 x 6
140 x 6
Pullups
X 7
X 6
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
2 excersise superset
Finish!
Beltless
60 x 10
100 x 6
140 x 6
165 x 6
170 x 6
Bent over rows
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 6
Plate loaded machine row
100 x 6
120 x 6
140 x 6
140 x 6
Pullups
X 7
X 6
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
2 excersise superset
Finish!
fctilidie31/08/13 @ 14:46
Good to see your still going strong. With all the injury problems you've had a lot of people would of given up.
MikeBromby102/09/13 @ 16:18
fctilidie said:Good to see your still going strong. With all the injury problems you've had a lot of people would of given up.
Thanks! I'd find it really hard not to do anything so just been doing enough to keep in shape, only weighing 95-96 at the mo but much happier with how i look.
CGBP
60 x 10
100 x 6
107.5 x 6
110 x 5 + 1
112.5 X 4 + 1
115 x 2 + 2
102.5 x 5 + 1 - Paused
Same as last sesh but nearly there with the paused.
Bench Press
Shoulder blades back Paused
70 x 8
80 x 6
92.5 x 6
92.5 x 6
Better than last time.
Weighted dips
X 10
30 x 10
30 x 10
30 x 10
DB tricep extension/pullover
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
67.5 x 6
DB preachers stood up
Each arm
26 x 6
26 x 8 left x 9 right
28 x 6
28 x 4 left x 3 right
Curl machine
35 x 12
35 x 10
Plank
20 x 1:10
20 x 1:10
Reverse hyper
X 15
Finish!
MikeBromby105/09/13 @ 21:50
Shoulder dislocations
X 10
X 10
X 10
Split squats
Each leg
40 x 10
60 x 6
80 x 6
95 x 6
100 x 6 left x 4 right - bottomed out, bloody pins were too low aswell.
DB lunges
Each leg
28's x 6
28's x 6
28's x 6
Pullrhroughs
60 x 10
60 x 10
Leg extensions
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 10
Ham curls
55 x 10
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
X 2 excersises
Reverse hyper
X 15
Finish!
X 10
X 10
X 10
Split squats
Each leg
40 x 10
60 x 6
80 x 6
95 x 6
100 x 6 left x 4 right - bottomed out, bloody pins were too low aswell.
DB lunges
Each leg
28's x 6
28's x 6
28's x 6
Pullrhroughs
60 x 10
60 x 10
Leg extensions
56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 10
Ham curls
55 x 10
55 x 10
55 x 10
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
X 2 excersises
Reverse hyper
X 15
Finish!
MikeBromby107/09/13 @ 17:30
Post Edited: 07.09.2013 @ 17:32 PM by MikeBromby1
Shoulder dislocationsX 10
X 10
Bench press
Paused
60 x 10
90 x 6
100 x 6
105 x 5 + 1
105 x 4 + 1
90 x 9 F 10 at lockout
DB bench
Paused
30's x 12
30's x 12
30's x 12
DB flyes
20's x 12
24's.x 9
Standing press
40 x.10
60 x 10
60 x 9
60 x 7
Barbell tricep extension/pullover
35 x 12
35 x 9
Rear delt cable cross
Weight each side
15 x 10
30 x 10
30 x 10
30 x 9
Lat pulldown
60 x 10
110 x 6
110 x 6
110 x 6
110 x 6
Plank
20 x 1:10
20 x 1:10
20 x 1:10
Reverse hyper
X 15
Finish!
MikeBromby109/09/13 @ 16:25
Straddle lifts
Beltless
60 x 10
100 x 6
140 x 6
165 x 6
170 x 6
Bent over row
60 x 10
100 x 6
110 x 6
120 x 6
120 x 6
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 6
Plate loaded machine row
100 x 6
120 x 6
140 x 6
140 x 6
Pullups
X 8
X 6
Pullthroughs
60 x 10
60 x 10
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
4 excersises
X 2 sulersetted
Reverse hyper
X 15
Finish!
Beltless
60 x 10
100 x 6
140 x 6
165 x 6
170 x 6
Bent over row
60 x 10
100 x 6
110 x 6
120 x 6
120 x 6
Lat pulldown
Medium grip
60 x 10
100 x 10
110 x 9
115 x 6
Plate loaded machine row
100 x 6
120 x 6
140 x 6
140 x 6
Pullups
X 8
X 6
Pullthroughs
60 x 10
60 x 10
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
4 excersises
X 2 sulersetted
Reverse hyper
X 15
Finish!
MikeBromby111/09/13 @ 19:10
Bit of a weakish one today, triceps wise anyways.
CGBP
60 x 10
100 x 6
110 x 5 + 1
110 x 4 + 2
112.5 x 3 + 2
115 x 2.+ 2
102.5 x 4 + 1 - Paused
Paused Bench
Shoulders back
70 x 8
80 x 6
92.5 x 5 + 1
92.5 x 5 + 1
Dips
X 10
30 x 10
30 x 9
30 x 9
DB tricep pullover/extension
37.5 x 12
37.5 x 13
Oly bar curls
Bar x 10
40 x 10
67.5 x 6
67.5 x 6
67.5 x 6
DB preachers
Stood up
26 x 9 left x 10 right
26 x 7
28 x 5
28 x 4
Curl.machine
35 x 10
35 x 9
Finish!
CGBP
60 x 10
100 x 6
110 x 5 + 1
110 x 4 + 2
112.5 x 3 + 2
115 x 2.+ 2
102.5 x 4 + 1 - Paused
Paused Bench
Shoulders back
70 x 8
80 x 6
92.5 x 5 + 1
92.5 x 5 + 1
Dips
X 10
30 x 10
30 x 9
30 x 9
DB tricep pullover/extension
37.5 x 12
37.5 x 13
Oly bar curls
Bar x 10
40 x 10
67.5 x 6
67.5 x 6
67.5 x 6
DB preachers
Stood up
26 x 9 left x 10 right
26 x 7
28 x 5
28 x 4
Curl.machine
35 x 10
35 x 9
Finish!
MikeBromby114/09/13 @ 14:55
Shoulder dislocations
X 10
X 10
Dip belt squats
20 x 12
40 x 10
40 x 10
50 x 10
55 x 10
DB lunges
Each leg
28's x 6
28'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 9
Ham curls
55 x 10
55 x 10
55 x 10
Pullthroughs
60 x 10
60 x 10
Reverse hyper
X 15
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
X 2 excersises
Finish!
X 10
X 10
Dip belt squats
20 x 12
40 x 10
40 x 10
50 x 10
55 x 10
DB lunges
Each leg
28's x 6
28'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 9
Ham curls
55 x 10
55 x 10
55 x 10
Pullthroughs
60 x 10
60 x 10
Reverse hyper
X 15
Seated calf raise
30 x 15
40 x 15
60 x 15
Rotator cuffs
X 2 excersises
Finish!