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Can't squat. Can't bench. Can deadlift....a little.
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danbaseley12/03/24 @ 22:05
62.5kg High Incline 3 Count Paused Bench:
3 sets of 8: RPE7, 8, 9 - 120 seconds rest
Paused 52.5kg Seated OH Press:
3 sets of 10 - 180 seconds rest
Paused Dips:
3 sets of 10 - 90 seconds rest
2kg Rotator Cuff Vs and Ts:
3 sets of 15 of each b2b
35kg Skull Crushers into CGBP:
10/12
10/10
120 seconds between sets
30kg Double Rope Facepulls:
2 sets of 30 - 60 seconds rest
20kg DB Thoracid Extensions:
3 sets of 15 - 60 seconds rest
3 sets of 8: RPE7, 8, 9 - 120 seconds rest
Paused 52.5kg Seated OH Press:
3 sets of 10 - 180 seconds rest
Paused Dips:
3 sets of 10 - 90 seconds rest
2kg Rotator Cuff Vs and Ts:
3 sets of 15 of each b2b
35kg Skull Crushers into CGBP:
10/12
10/10
120 seconds between sets
30kg Double Rope Facepulls:
2 sets of 30 - 60 seconds rest
20kg DB Thoracid Extensions:
3 sets of 15 - 60 seconds rest
danbaseley13/03/24 @ 21:35
Leg Extensions:
102.5kg x 25 rep cluster set (10/5/5/5)
52.5kg Paused x 15 x 4 sets - 60 seconds rest
Lying Leg Curls:
3 second eccentric 52.5kg x 12 x 3 sets - 90 seconds rest
Paused Single Leg Glute Machine:
45kg x 10 x 3 sets per leg - 45 seconds rest
Weighted Back Extensions:
15kg x 15 x 3 sets - 60 seconds rest
5kg Bosu Abs:
15 x 3 sets - 30 seconds rest
TKEs: 30 per leg
102.5kg x 25 rep cluster set (10/5/5/5)
52.5kg Paused x 15 x 4 sets - 60 seconds rest
Lying Leg Curls:
3 second eccentric 52.5kg x 12 x 3 sets - 90 seconds rest
Paused Single Leg Glute Machine:
45kg x 10 x 3 sets per leg - 45 seconds rest
Weighted Back Extensions:
15kg x 15 x 3 sets - 60 seconds rest
5kg Bosu Abs:
15 x 3 sets - 30 seconds rest
TKEs: 30 per leg
danbaseley15/03/24 @ 00:03
BW+11.25kg Pull ups:
2 sets of 3 - 180 seconds rest
57.5kg Iso Lat Pulldown:
4 sets of 10 - 60 seconds rest
85kg Chest Supported Cable Rows:
3 sets of 10 - 90 seconds rest
32..5kg Preacher Curls:
12, 12, 6 - 90 seconds rest
20kg Paused Top End Leg Extensions:
25 x 2 sets - 90 seconds rest
Thoracic Extensions on roller:
15 x 3 sets
2 sets of 3 - 180 seconds rest
57.5kg Iso Lat Pulldown:
4 sets of 10 - 60 seconds rest
85kg Chest Supported Cable Rows:
3 sets of 10 - 90 seconds rest
32..5kg Preacher Curls:
12, 12, 6 - 90 seconds rest
20kg Paused Top End Leg Extensions:
25 x 2 sets - 90 seconds rest
Thoracic Extensions on roller:
15 x 3 sets
danbaseley19/03/24 @ 20:38
Post Edited: 19.03.2024 @ 20:39 PM by danbaseley
Paused Bench - hands against smooth:8 x 3 sets 75kg, 75kg, 77.5kg - 180 seconds rest
Paused Neutral Grip 18kg DB Shoulder Press:
15 x 3 sets - 120 seconds rest
15 degree Incline 26kg DB Paused Bench x 3 sets:
12, 12, 10 - 120 seconds rest
45kg Machind Flyes x 3 sets:
15, 15, 10 - 90 seconds rest
27kg Machine Reverse Flyes:
15 x 3 sets - 60 seconds rest
danbaseley20/03/24 @ 22:03
Pull-Ups:
6 x 3 sets - 3 - 5 minutes rest
Iso Lateral High Row:
60kg a side x 8 x 4 sets - 60 seconds rest
Wide Grip Standing assisted pullup machine:
BW-44kg x 10 x 3 sets - 90 seconds rest
Back Extensions:
20 x 2 sets - 60 seconds rest
18kg DB Hammer Curls:
10 x 3 sets - 90 seconds rest
Bosu Abs:
15 x 3 sets - 30 seconds rest
6 x 3 sets - 3 - 5 minutes rest
Iso Lateral High Row:
60kg a side x 8 x 4 sets - 60 seconds rest
Wide Grip Standing assisted pullup machine:
BW-44kg x 10 x 3 sets - 90 seconds rest
Back Extensions:
20 x 2 sets - 60 seconds rest
18kg DB Hammer Curls:
10 x 3 sets - 90 seconds rest
Bosu Abs:
15 x 3 sets - 30 seconds rest
danbaseley21/03/24 @ 16:50
3 second eccentric single leg Hamstring Curls:
32.5kg x 8 x 3 sets per leg - 60 seconds rest
Paused Leg Extensions:
32.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest
75kg Both Legs x 12
Very Close stance squats in Oly shoes, stood on 5kg plate:
52.5kg x 20
(These felt great, in terms of body positioning and depth)
Sissy Squats:
10 x 3 sets - 60 seconds rest
32.5kg x 8 x 3 sets per leg - 60 seconds rest
Paused Leg Extensions:
32.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest
75kg Both Legs x 12
Very Close stance squats in Oly shoes, stood on 5kg plate:
52.5kg x 20
(These felt great, in terms of body positioning and depth)
Sissy Squats:
10 x 3 sets - 60 seconds rest
danbaseley22/03/24 @ 15:34
Post Edited: 22.03.2024 @ 15:48 PM by danbaseley
65kg High Incline 3 Count Paused Bench:3 sets of 8: RPE7, 8, 9 - 180 seconds rest
Paused 55kg Seated OH Press:
3 sets of 10 - 180 seconds rest
Paused Dips - BW + 5kg:
3 sets of 10 - 90 seconds rest
3kg Rotator Cuff Vs and Ts:
3 sets of 15 of each b2b
30kg Skull Crushers into CGBP:
10/20
10/16
120 seconds between sets
35kg Double Rope Facepulls:
2 sets of 25 - 60 seconds rest
35kg 3-count Isometric Fly Machine:
12 x 2 sets - 60 seconds rest
Band Abs:
40 x 3 sets - 60 seconds rest
danbaseley26/03/24 @ 13:06
BW+12.5kg Pull ups:
3 sets of 3 - 180 seconds rest
75kg Cable Iso Lat Pulldown:
4 sets of 10 - 60 seconds rest
52.5kg Chest Supported Divergent Rows:
3 sets of 10 - 90 seconds rest
30kg EZ Bar Preacher Curls:
10, 12, 6 - 90 seconds rest
20kg Paused Top End Leg Extensions:
25 x 2 sets - 60 seconds rest
Thoracic Extensions on roller:
15 x 3 sets
3 sets of 3 - 180 seconds rest
75kg Cable Iso Lat Pulldown:
4 sets of 10 - 60 seconds rest
52.5kg Chest Supported Divergent Rows:
3 sets of 10 - 90 seconds rest
30kg EZ Bar Preacher Curls:
10, 12, 6 - 90 seconds rest
20kg Paused Top End Leg Extensions:
25 x 2 sets - 60 seconds rest
Thoracic Extensions on roller:
15 x 3 sets
danbaseley27/03/24 @ 13:44
Post Edited: 27.03.2024 @ 15:38 PM by danbaseley
Paused Hack Squats: 20kg x 25 rep cluster set (10/9/6)Paused Glute Bridge Machine:
25kg x 10 x 3 sets per leg - 60 seconds rest
Single Leg Squats:
16kg DB x 10 x 3 sets - 60 seconds rest
Seated Good Mornings:
15kg x 15 x 3 sets - 60 seconds rest
Green Band Abs:
35 x 3 sets - 30 seconds rest
Green Band TKEs: 25 per leg
danbaseley04/04/24 @ 18:29
Post Edited: 04.04.2024 @ 18:30 PM by danbaseley
77.5kg Paused Bench - hands against smooth:8 x 3 sets - 180 seconds rest
Paused Neutral Grip 20kg DB Shoulder Press:
3 sets - 15, 15, 10 - 120 seconds rest
15 degree Incline 24kg DB Paused Bench:
3 sets - 12, 10, 10 - 120 seconds rest
50kg Machine Flyes x 3 sets:
15, 15, 15 - 60 seconds rest
30kg Machine Reverse Flyes:
15 x 3 sets - 60 seconds rest
Triceps Pressdown:
60kg x 10 x 4 sets - 60 seconds rest
danbaseley09/04/24 @ 22:38
Post Edited: 09.04.2024 @ 22:40 PM by danbaseley
Pull-Ups:6, 6, 5 - 4 minutes rest
Seated Cable Row:
60kg x 8 x 4 sets - 60 seconds rest
Wide Grip assisted pullup machine:
BW-40kg x 10 x 3 sets - 120 seconds rest
Reverse Hyper Extensions:
15 x 3 sets - 60 seconds rest
20kg DB Hammer Curls:
10 x 3 sets - 90 seconds rest
Neck Harness Drop set:
25kg x 25, 20kg x 25, 15kg x 25
Band Abs:
50 x 3 sets - 30 seconds rest
danbaseley11/04/24 @ 14:54
3 second eccentric single leg Hamstring Curls:
36kg x 8 x 3 sets per leg - 60 seconds rest
Paused Leg Extensions:
37.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest
80kg Both Legs x 12
Very Close stance squats in Oly shoes, stood on 5kg plate:
60kg x 20
Trap Bar Deadlifts up to 145kg
45 degree Back Extensions:
20 x 3 sets - 60 seconds rest
15kg Bosu Abs:
15 x 3 sets - 30 seconds rest
36kg x 8 x 3 sets per leg - 60 seconds rest
Paused Leg Extensions:
37.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest
80kg Both Legs x 12
Very Close stance squats in Oly shoes, stood on 5kg plate:
60kg x 20
Trap Bar Deadlifts up to 145kg
45 degree Back Extensions:
20 x 3 sets - 60 seconds rest
15kg Bosu Abs:
15 x 3 sets - 30 seconds rest
danbaseley15/04/24 @ 19:58
BW+15kg Pull ups:
3 sets of 3 - 180 seconds rest
82kg Cable Lat Pulldown:
4 sets of 10 - 60 seconds rest
62.5kg Chest Supported Rows:
3 sets of 10 - 90 seconds rest
32.5kg EZ Bar Preacher Curls:
10 x 3 sets - 120 seconds rest
40kg Rear Delt Flye Machine:
12 x 3 sets - 60 seconds rest
25kg Paused Top End Leg Extensions:
25 x 3 sets - 60 seconds rest
Thoracic Extensions on roller:
15 x 3 sets
3 sets of 3 - 180 seconds rest
82kg Cable Lat Pulldown:
4 sets of 10 - 60 seconds rest
62.5kg Chest Supported Rows:
3 sets of 10 - 90 seconds rest
32.5kg EZ Bar Preacher Curls:
10 x 3 sets - 120 seconds rest
40kg Rear Delt Flye Machine:
12 x 3 sets - 60 seconds rest
25kg Paused Top End Leg Extensions:
25 x 3 sets - 60 seconds rest
Thoracic Extensions on roller:
15 x 3 sets
danbaseley15/04/24 @ 22:22
80kg Paused Bench - thumb width from smooth:
8 x 3 sets - 3-5 minutes rest
Paused 60kg Shoulder Press:
3 sets - 10, 8, 8 - 180 seconds rest
BW + 7.5kg Paused Dips:
10 x 3 sets - 90 seconds rest
90kg Machine Flyes:
12 x 3 sets - 60 seconds rest
Triceps Pressdown:
30kg x 10 x 4 sets - 60 seconds rest
8 x 3 sets - 3-5 minutes rest
Paused 60kg Shoulder Press:
3 sets - 10, 8, 8 - 180 seconds rest
BW + 7.5kg Paused Dips:
10 x 3 sets - 90 seconds rest
90kg Machine Flyes:
12 x 3 sets - 60 seconds rest
Triceps Pressdown:
30kg x 10 x 4 sets - 60 seconds rest
danbaseley18/04/24 @ 17:17
Seated Leg Curls - 3 second eccentric:
85kg x 8 x 3 sets - 120 seconds rest
Paused Hack Squats: 20kg x 20 rep cluster set (10/5/5) - Different machine. Bit harder.
Paused Glute Machine:
120kg x 12 x 3 sets per leg - 90 seconds rest
17.5kg DB Single Leg Squats:
10 x 3 sets per leg - 60 seconds rest
Seated Good Mornings:
20kg x 15 x 3 sets - 60 seconds rest
Heavy Band Abs:
20 x 3 sets - 30 seconds rest
20kg Top End Leg Extensions:
25 x 3 sets - 30 seconds rest
85kg x 8 x 3 sets - 120 seconds rest
Paused Hack Squats: 20kg x 20 rep cluster set (10/5/5) - Different machine. Bit harder.
Paused Glute Machine:
120kg x 12 x 3 sets per leg - 90 seconds rest
17.5kg DB Single Leg Squats:
10 x 3 sets per leg - 60 seconds rest
Seated Good Mornings:
20kg x 15 x 3 sets - 60 seconds rest
Heavy Band Abs:
20 x 3 sets - 30 seconds rest
20kg Top End Leg Extensions:
25 x 3 sets - 30 seconds rest
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