Slowgress
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| LeedsMiniPower |  | ... | 03-11-2014 @ 23:06 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Mon 5 mins mobility Bench 10 x bar 5 x bar 5 x 60kg 3 x 80kg 2 x 100kg 1 x 120kg 10 x 132.5kg 10 x 132.5kg 9 x 132.5kg 8 x 132.5kg 8 x 132.5kg 7 x 132.5kg 13 x 100kg cg bench 10 x 80kg 10 x 90kg 8 x 100kg Incline db press 10 x 30kg 10 x 35kg 10 x 35kg Dips 10 10 10 JM Press 12 x 50kg 12 x 50kg 12 x 50kg db curls 10 x 15kg 10 x 15kg 10 x 15kg 10 x 15kg 10 x 15kg Cable fly's 10 10 10 10 Barbell curls 10 x 20kg 10 x 30kg 8 x 35kg 8 x 40kg 20 x 15kg Press ups 20 15 12 | ||
| LeedsMiniPower | | ... | 05-11-2014 @ 21:54 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Weds 10 mins mobility Sumo deads 5 x 70kg 5 x 70kg 3 x 120kg 3 x 120kg 2 x 150kg 2 x 150kg 2 x 180kg 2 x 180kg 2 x 200kg 1 x 222.5kg 2 x 225kg 2 x 225kg 2 x 225kg 2 x 225kg 2 x 225kg 2 x 225kg Conv block pulls 1 x 225kg - tore a callous so used straps for remaining sets 3 x 225kg 1 x 225kg + 20kg chain 1 x 225kg + 20kg chain Pullups on hoops 5 5 5 5 Chest supported barbell row - bench grip/ 3 second hold at top 5 x 60kg 5 x 60kg 5 x 60kg 5 x 70kg 5 x 70kg Reverse db fly 10 10 10 10 Facepulls 10 10 10 10 Hypers 8 8 8 8 Db curls 12 12 12 | ||
| DrD | | ... | 05-11-2014 @ 22:05 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Massive sessions mate, hows the weight? | ||
| LeedsMiniPower | | ... | 05-11-2014 @ 22:16 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Crept up to 109.3, the way I was dieting was pretty silly at 2k cals a day. Not to bothered at the moment as don't have any comps lined up, would be nice to get a PB at something soon lol | ||
| LeedsMiniPower | | ... | 06-11-2014 @ 21:13 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Thursday 10 mins mobility Front squat - beltless 6 x bar 6 x 40kg 6 x 50kg 6 x 60kg 6 x 70kg 6 x 80kg 6 x 90kg 6 x 100kg 6 x 110kg 5 x 130kg Bench press 5 x bar 5 x bar 5 x 60kg 2 x 100kg 1 x 130kg - 2 board 10 x 145kg - 2 board 10 x 135kg - 2 board 10 x 140kg - 2 board 8 x 150kg - 2 board cg bench - 2 board 10 x 125kg 8 x 125kg 8 x 125kg 10 x 125kg Strict press 5 x bar 10 x 50kg 10 x 70kg 5 x 70kg Single arm tricep pushdown 12 12 12 Inner outer/rotator cuff with red bands 10/10 10/10 10/10 Standing calf raise 15 15 15 15 | ||
| LeedsMiniPower | | ... | 09-11-2014 @ 13:12 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Sunday 5 mins mobility - bit rushed Squats 5 x bar 5 x bar 5 x 70kg 2 x 110kg 2 x 150kg 1 x 180kg belt on 2 x 205kg 2 x 210kg 2 x 215kg Trying slowing my decent on the next reps, my warm up's are fast but when it gets heavy I slow down 3 x 155kg 3 x 155kg 3 x 155kg 3 x 155kg paused 3 x 165kg paused Front squats - beltless 5 x 110kg 5 x 110kg 5 x 110kg 5 x 110kg Lying ham raise 10 10 10 10 15 Leg press 12 12 12 12 Calf extension 20 20 20 20 Lat pulldown 8 8 8 8 Hypers 8 8 8 8 DB curls 10 x 12.5kg 10 x 12.5kg 10 x 12.5kg 10 x 12.5kg Fat grip barbell curls 12 x 15kg 12 x 15kg 12 x 20kg 8 x 30kg 8 x 30kg Snatch grip deads 5 x 120kg 5 x 120kg sldl 5 x 120kg 5 x 160kg | ||
| LeedsMiniPower | | ... | 10-11-2014 @ 21:17 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Monday 5 mins mobility Bench 12 x bar 12 x bar 5 x 60kg 3 x 80kg 1 x 100kg 1 x 120kg 10 x 137.5kg 10 x 137.5kg 9 x 137.5kg 8 x 137.5kg 7 x 137.5kg 6 x 137.5kg cg bench 10 x 110kg 10 x 110kg 9 x 110kg Incline db press 10 x 25kg 10 x 35kg 10 x 40kg Dips 8 + 20kg 8 + 20kg 8 Lying db tricep extension 10 x 15kg 10 x 20kg 10 x 20kg Seated single arm db curl 12 x 8kg 12 x 8kg 12 x 8kg 12 x 8kg Strict press 8 x bar 5 x 40kg 5 x 60kg 5 x 60kg 5 x 80kg 5 x 80kg Tricep pushdown 15 15 15 | ||
| LeedsMiniPower | | ... | 12-11-2014 @ 22:52 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Weds 5 mins mobility Sumo deads 5 x 70kg 5 x 70kg 2 x 120kg 2 x 120kg 2 x 160kg 2 x 160kg 1 x 190kg 1 x 220kg 1 x 230kg 1 x 240kg 2 x 220kg 2 x 220kg Conv deads 3 x 190kg 1 x 200kg 1 x 210kg 1 x 230kg 8 x 190kg Lying ham raise 12 12 12 12 Wide arm pullups 5 5 5 5 5 Kroc rows 37 x 50kg left arm 35 x 50kg right arm Green band pull aparts 8 8 8 | ||
| LeedsMiniPower | | ... | 20-11-2014 @ 21:12 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Thursday Not trained for a week as had tonsillitis. 5 mins mobility Front squat - beltless 5 x 40kg 5 x 40kg 5 x 60kg 5 x 80kg 3 x 100kg 3 x 120kg 3 x 140kg 2 x 150kg 4 x 120kg 6 x 100kg 6 x 100kg cg - bench 8 x bar 8 x bar 3 x 60kg 3 x 80kg 3 x 100kg 3 x 120kg 2 x 140kg 2 x 150kg 3 x 80kg + 40kg chains 3 x 80kg + 40kg chains 3 x 80kg + 40kg chains Incline db press 8 x 25kg 8 x 25kg 8 x 25kg 8 x 25kg Tricep pushdown 8 8 8 8 Not a bad first session back, cg felt quick and going to try and push my front squat over the next few weeks. BW at 108.7kg this morning so could do with adding a few kg | ||
| LeedsMiniPower | | ... | 21-11-2014 @ 21:25 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Friday Sumo deads 5 x 70kg 5 x 70kg 3 x 120kg 3 x 120kg 2 x 170kg 2 x 170kg 2 x 200kg belt on 2 x 220kg 2 x 235kg 2 x 235kg cg bench 8 x bar 8 x bar 3 x 60kg 2 x 90kg 2 x 120kg 1 x 140kg 1 x 160kg Wide arm pullups 5 5 5 5 Single arm cable row 8 8 8 8 DB curls 10 x 10kg 10 x 10kg 10 x 10kg 10 x 10kg Hypers 8 8 8 8 | ||
| LeedsMiniPower | | ... | 22-11-2014 @ 22:48 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Saturday Beltless squats 4 x bar 4 x bar 4 x 70kg 2 x 110kg 2 x 140kg 1 x 160kg 1 x 180kg 1 x 190kg 1 x 190kg 2 x 160kg paused 2 x 160kg paused 2 x 160kg paused 1 x 110kg 5 second pause 1 x 110kg 5 second pause 1 x 110kg 5 second pause Strict press 5 x bar 5 x bar 3 x 50kg 3 x 60kg 3 x 80kg 3 x 90kg 3 x 90kg Klokov press 3 x 60kg 3 x 60kg 3 x 60kg 3 x 60kg Lying ham raise 10 10 10 10 Cable curls 10 10 10 10 10 | ||
| LeedsMiniPower | | ... | 24-11-2014 @ 22:18 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Post Edited: 27.11.2014 @ 21:26 PM by LeedsMiniPower MondaySheiko- advanced - medium load - Prep cycle 1 - Week 1 - Session 1 Front squats - beltless 4 x 40kg 4 x 40kg 4 x 70kg 4 x 95kg 4 x 117.5kg 4 x 117.5kg 4 x 117.5kg 4 x 117.5kg cg bench 8 x bar 8 x bar 5 x 60kg 5 x 85kg 4 x 102.5kg 3 x 120kg 2 x 127.5kg paused 2 x 127.5kg 2 x 127.5kg 2 x 127.5kg Back squat 5 x bar 5 x 60kg 3 x 100kg 3 x 130kg 3 x 152.5kg 2 x 177.5kg belt on 2 x 177.5kg 2 x 177.5kg 2 x 177.5kg Incline db chest press 8 x 30kg 8 x 30kg 8 x 30kg 8 x 30kg GHR Situps 10 10 10 | ||
| LeedsMiniPower | | ... | 27-11-2014 @ 21:31 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Thursday Sheiko - Advanced - Medium load - Prep cycle 1 - week 1 - session 2 Sumo deads 5 x 70kg 5 x 70kg 3 x 125kg - all paused at knee from here on 3 x 150kg 3 x 175kg 3 x 175kg 3 x 175kg 3 x 175kg cg bench - last rep paused 8 x bar 8 x bar 5 x 60kg 5 x 85kg 5 x 102.5kg 3 x 120kg 5 x 120kg 7 x 120kg 4 x 120kg 6 x 120kg 8 x 120kg Sumo deads - paused above knee 3 x 140kg 3 x 165kg 2 x 187.5kg 2 x 187.5kg 2 x 187.5kg 2 x 187.5kg Lat pulldown 6 6 6 6 Good mornings 5 x bar 5 x 40kg 5 x 60kg 5 x 60kg 5 x 60kg | ||
| LeedsMiniPower | | ... | 28-11-2014 @ 20:56 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Post Edited: 28.11.2014 @ 20:59 PM by LeedsMiniPower FridaySheiko - Advanced - Medium load - Prep cycle 1 - week 1 - session 3 10 mins mobility Cg bench 8 x bar 8 x bar 5 x 60kg 5 x 82.5kg 4 x 102.5kg 3 x 120kg paused 3 x 127.5kg paused 3 x 127.5kg paused 3 x 127.5kg 3 x 127.5kg Squats - paused 5 x bar 5 x bar 3 x 70kg 3 x 117.5kg 3 x 140kg 3 x 165kg belt on 3 x 165kg 3 x 165kg 3 x 165kg Cg bench - 2 board 3 x 102.5kg 3 x 120kg 3 x 135kg 3 x 135kg 2 x 145kg 2 x 145kg 2 x 145kg incline db chest press 8 x 35kg 8 x 35kg 8 x 35kg 8 x 35kg Hypers + 20kg 8 8 8 8 Db curls 10 x 12.5kg 10 x 15kg 10 x 17.5kg 10 x 20kg | ||
| LeedsMiniPower | | ... | 30-11-2014 @ 22:19 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Sunday Sheiko - Advanced - Medium load - Prep cycle 1 - week 1 - session 4 Deficit deads - beltless 5 x 70kg 3 x 125kg 2 x 150kg 2 x 150kg 2 x 150kg 2 x 150kg Incline bench 5 x bar 5 x bar 5 x 60kg 3 x 90kg 1 x 120kg 1 x 135kg 3 x 125kg 3 x 125kg 3 x 125kg 3 x 125kg 3 x 125kg Sumo deads - off blocks 3 x 150kg 3 x 162.5kg 3 x 187.5kg 3 x 187.5kg 2 x 212.5kg 2 x 212.5kg 2 x 212.5kg Dips 4 4 + 15kg 4 + 15kg 4 + 20kg 4 + 20kg Leg press 5 5 5 5 5 Reverse hypers 8 8 8 8 | ||
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