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Can't squat. Can't bench. Can deadlift....a little.
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danbaseley19/04/24 @ 18:41
Neutral Grip Pull-Ups up to BW+27.5kg
Pronated Pull-Ups:
6 x 4 sets - 4 minutes rest
Seated Wide Grip Cable Row:
62.5kg x 10 x 3 sets - 90 seconds rest
Wide Grip assisted pullup machine:
BW-45kg x 10 x 3 sets - 120 seconds rest
Reverse Hyper Extensions:
15 x 4 sets - 60 seconds rest
22.5kg DB Hammer Curls:
10, 10, 8 - 90 seconds rest
20kg Bosu Abs:
15 x 3 sets - 30 seconds rest
Pronated Pull-Ups:
6 x 4 sets - 4 minutes rest
Seated Wide Grip Cable Row:
62.5kg x 10 x 3 sets - 90 seconds rest
Wide Grip assisted pullup machine:
BW-45kg x 10 x 3 sets - 120 seconds rest
Reverse Hyper Extensions:
15 x 4 sets - 60 seconds rest
22.5kg DB Hammer Curls:
10, 10, 8 - 90 seconds rest
20kg Bosu Abs:
15 x 3 sets - 30 seconds rest
danbaseley20/04/24 @ 17:11
62.5kg High Incline 3 Count Paused Bench:
3 sets of 8: - 180 seconds rest
(Different bench and rack - unrack height 11: in case i forget)
20kg Seated DB Press:
15 x 3 sets - 120 seconds rest
32.5kg Skull Crushers into CGBP:
12/13
12/10
180 seconds rest
25kg Double Rope Facepulls:
2 sets of 20 - 60 seconds rest
17.5kg V-rope Pressdowns:
12 x 3 sets - 120 seconds rest
65kg 3-count Isometric Fly Machine:
12 x 3 sets - 90 seconds rest
3 sets of 8: - 180 seconds rest
(Different bench and rack - unrack height 11: in case i forget)
20kg Seated DB Press:
15 x 3 sets - 120 seconds rest
32.5kg Skull Crushers into CGBP:
12/13
12/10
180 seconds rest
25kg Double Rope Facepulls:
2 sets of 20 - 60 seconds rest
17.5kg V-rope Pressdowns:
12 x 3 sets - 120 seconds rest
65kg 3-count Isometric Fly Machine:
12 x 3 sets - 90 seconds rest
danbaseley21/04/24 @ 15:23
Post Edited: 21.04.2024 @ 19:50 PM by danbaseley
3 second eccentric single leg Hamstring Curls:40kg x 8 x 3 sets per leg - 60 seconds rest
Paused Leg Extensions:
35kg Single Leg x 10 x 3 sets per leg - 60 seconds rest
82kg Both Legs x 12
Very Close stance squats in Oly shoes, stood on 5kg plate:
62.5kg x 20
100kg Close Stance leg press x 15
Mini Band Resisted 45 degree Back Extensions:
15 x 3 sets - 90 seconds rest
Heavy Band Abs:
20 x 4 sets - 30 seconds rest
22.5kg top end leg extensions:
25 x 3 sets - 30 seconds rest
danbaseley22/04/24 @ 15:31
Pull-ups BW+16.25kg:
3 x 3 - 5 minutes rest
Doubled Mini Band Resisted Pull ups:
1 x 3 sets - 2 minutes rest
68kg Cable Lat Pulldown:
10 x 4 sets - 90 seconds rest
52kg Iso Cable Rows:
10 x 3 sets - 90 seconds rest
30kg EZ Bar Steep Preacher Curls:
10 x 3 sets - 120 seconds rest
40kg Rear Delt Flyes:
12 x 3 sets - 60 seconds rest
10kg Bosu Abs:
25 x 4 sets - 45 seconds rest
Thoracic Extensions on roller:
15 x 3 sets
3 x 3 - 5 minutes rest
Doubled Mini Band Resisted Pull ups:
1 x 3 sets - 2 minutes rest
68kg Cable Lat Pulldown:
10 x 4 sets - 90 seconds rest
52kg Iso Cable Rows:
10 x 3 sets - 90 seconds rest
30kg EZ Bar Steep Preacher Curls:
10 x 3 sets - 120 seconds rest
40kg Rear Delt Flyes:
12 x 3 sets - 60 seconds rest
10kg Bosu Abs:
25 x 4 sets - 45 seconds rest
Thoracic Extensions on roller:
15 x 3 sets
danbaseley23/04/24 @ 15:32
100kg Paused Bench - thumb width from smooth - 3 x 1 set
82.5kg Paused Bench - thumb width from smooth:
8 x 3 sets - 240 seconds rest
50kg Barbell Shoulder Press:
12 x 3 sets - 120 seconds rest
BW+10kg Dips:
10 x 3 sets - 90 seconds rest
65kg Machine Flyes:
15 x 3 sets - 60 seconds resr
Chevron Grip Triceps Pressdown:
35kg x 10 x 3 sets - 60 seconds rest
82.5kg Paused Bench - thumb width from smooth:
8 x 3 sets - 240 seconds rest
50kg Barbell Shoulder Press:
12 x 3 sets - 120 seconds rest
BW+10kg Dips:
10 x 3 sets - 90 seconds rest
65kg Machine Flyes:
15 x 3 sets - 60 seconds resr
Chevron Grip Triceps Pressdown:
35kg x 10 x 3 sets - 60 seconds rest
danbaseley02/05/24 @ 19:50
65kg High Incline 3 Count Paused Bench:
3 sets of 8: - 180 seconds rest
22.5kg Seated DB Press:
15, 15, 10 - 120 seconds rest
35kg Skull Crushers into CGBP:
12/15
12/10
180 seconds rest
Light Band Pullaparts:
4 sets of 20 - 30 seconds rest
20kg V-rope Pressdowns:
12 x 3 sets - 90 seconds rest
65kg 3-count Isometric Fly Machine:
12 x 3 sets - 90 seconds rest
Band Abs:
40 x 3 sets - 60 seconds rest
20kg DB Thoracic Extensions:
3 sets of 15 - 60 seconds rest
3 sets of 8: - 180 seconds rest
22.5kg Seated DB Press:
15, 15, 10 - 120 seconds rest
35kg Skull Crushers into CGBP:
12/15
12/10
180 seconds rest
Light Band Pullaparts:
4 sets of 20 - 30 seconds rest
20kg V-rope Pressdowns:
12 x 3 sets - 90 seconds rest
65kg 3-count Isometric Fly Machine:
12 x 3 sets - 90 seconds rest
Band Abs:
40 x 3 sets - 60 seconds rest
20kg DB Thoracic Extensions:
3 sets of 15 - 60 seconds rest
danbaseley03/05/24 @ 16:25
Seated Leg Curls - 3 second eccentric:
89kg x 8 x 3 sets - 120 seconds rest
Paused Hack Squats: 20kg x 25 rep cluster set (10/9/6)
Paused Glute Machine:
125kg x 12 x 3 sets per leg - 90 seconds rest
20kg DB Single Leg Squats:
10 x 3 sets per leg - 60 seconds rest
Seated Good Mornings:
22.5 kg x 15 x 3 sets - 60 seconds rest
Heavy Band Abs:
25 x 3 sets - 30 seconds rest
25kg Top End Leg Extensions:
25 x 3 sets - 30 seconds rest
89kg x 8 x 3 sets - 120 seconds rest
Paused Hack Squats: 20kg x 25 rep cluster set (10/9/6)
Paused Glute Machine:
125kg x 12 x 3 sets per leg - 90 seconds rest
20kg DB Single Leg Squats:
10 x 3 sets per leg - 60 seconds rest
Seated Good Mornings:
22.5 kg x 15 x 3 sets - 60 seconds rest
Heavy Band Abs:
25 x 3 sets - 30 seconds rest
25kg Top End Leg Extensions:
25 x 3 sets - 30 seconds rest
danbaseley08/05/24 @ 20:49
Neutral Grip Pull-Ups up to BW+20kg x 2
Pronated Pull-Ups:
6 x 4 sets - 4 minutes rest
Seated Wide Grip Cable Row:
62.5kg x 10 x 3 sets - 90 seconds rest
Wide Grip assisted pullup machine:
BW-40kg x 10 x 3 sets - 120 seconds rest
Back Extensions:
20 x 4 sets - 90 seconds rest
Reverse Hyper Extensions:
15 x 4 sets - 60 seconds rest
22.5kg DB Hammer Curls:
10, 10, 8 - 90 seconds rest
20kg Bosu Abs:
20 x 3 sets - 30 seconds rest
Pronated Pull-Ups:
6 x 4 sets - 4 minutes rest
Seated Wide Grip Cable Row:
62.5kg x 10 x 3 sets - 90 seconds rest
Wide Grip assisted pullup machine:
BW-40kg x 10 x 3 sets - 120 seconds rest
Back Extensions:
20 x 4 sets - 90 seconds rest
Reverse Hyper Extensions:
15 x 4 sets - 60 seconds rest
22.5kg DB Hammer Curls:
10, 10, 8 - 90 seconds rest
20kg Bosu Abs:
20 x 3 sets - 30 seconds rest
danbaseley09/05/24 @ 11:20
85kg Paused Bench - thumb width from smooth:
6 x 3 sets - 240 seconds rest
52.5kg Barbell Shoulder Press:
12 x 3 sets - 150 seconds rest
BW+12.5kg Dips:
10 x 3 sets - 90 seconds rest
70kg Machine Flyes:
15 x 3 sets - 60 seconds resr
Chevron Grip Triceps Pressdown:
37.5kg x 10 x 3 sets - 60 seconds rest
6 x 3 sets - 240 seconds rest
52.5kg Barbell Shoulder Press:
12 x 3 sets - 150 seconds rest
BW+12.5kg Dips:
10 x 3 sets - 90 seconds rest
70kg Machine Flyes:
15 x 3 sets - 60 seconds resr
Chevron Grip Triceps Pressdown:
37.5kg x 10 x 3 sets - 60 seconds rest
danbaseley14/05/24 @ 20:27
Post Edited: 14.05.2024 @ 20:28 PM by danbaseley
Seated Leg Curls - 3 second eccentric:92kg x 8 x 3 sets - 120 seconds rest
Very Close stance squats in Oly shoes, stood on 5kg plate:: 65kg x 20
92kg Leg Extensions: 25 rep cluster set (10/5/5/3/2)
Band Abs:
30 x 4 sets - 30 seconds rest
25kg Top End Leg Extensions:
25 x 3 sets - 30 seconds rest
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