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DL1987 | ![]() | ... | 24-02-2015 @ 20:34 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Low bar squat wide to pins 50kg 2x5reps 70kg 1x5reps 90kg 1x5reps 110kg 1x5reps 130kg 1x5reps 150kg 2x3reps 12" explosive Box squat high bar 60kg 3x3reps 17" low bar 60kg 1x3reps 80kg 1x3reps 90kg 1x3reps 45 minute break to pick kids up from child minders Paused below the knee deads 40kg 1x10reps 90kg 2x5reps 110kg 2x5reps 130kg 2x5reps Normal deads 150kg 1x1rep 170kg 1x1rep 190kg 5x1rep 210kg 2 x1rep 170kg 1x5reps Felt like a good workout. Legs and back still tired of Sunday so happy with volume and numbers | ||
DL1987 | ![]() | ... | 25-02-2015 @ 20:05 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Flat dumbells 18kg 1x15reps 26kg 1x10reps 34kg 1x5reps 45kg 1x5reps 50kg 1x5reps Incline dumbells 26kg 1x10reps 30kg 1x10reps 34kg 1x10reps 38kg 1x8reps Decline bench 80kg 4x10reps Machine flys 4x15reps Viking press really light to stretch shoulders out 4x10reps | ||
DL1987 | ![]() | ... | 27-02-2015 @ 13:25 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Power Cleans 45kg 3x3reps 65kg 3x3reps 75kg 3x3reps 85kg 2x3reps All easy just trying to improve on technique Plyo broad jumps 4x12 jumps (took 4 jumps for 8 meters size of room) Cable crunches 35kg 1x15reps 45kg 3x15reps Decline Barbell sit ups 20kg 2x10reps 25kg 1x10reps 30kg 1x10reps | ||
DL1987 | ![]() | ... | 28-02-2015 @ 13:46 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Post Edited: 28.02.2015 @ 14:36 PM by DL1987 Orange log35kg 2x10reps 45kg 1x5reps 55kg 1x5reps 65kg 1x3reps 75kg 1x2reps Wooden log 85/90kg 3x2reps Farmers 65kg 1x80 meters no drops 85kg 1x80meters no drops 100kg 1x40meters no drops 100kg 1x 60meters no drops Tyre flip 370kg 1x 10 flips Finished there felt tired today especially after farmers but felt like a good session | ||
DL1987 | ![]() | ... | 01-03-2015 @ 23:16 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Log press from blocks 45kg 2x5reps 65kg 2x3reps 85kg 1x2reps 75kg 1x2reps loading 3x 75kg kegs 1 natural stone x2 runs 3x120kg kegs x1run Duck walk First time trying this and was award 210kg picked it up a few times and moves a few times to get the fell for it. 1x15meters Left it there as body felt shot after yesterday's events. Axel clean and press 60kg x a few just to loosen off and warm down | ||
DL1987 | ![]() | ... | 02-03-2015 @ 20:29 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Post Edited: 02.03.2015 @ 20:30 PM by DL1987 Rower 5mins warm upBench wide grip 40kg 4x10reps 70kg 2x10reps 90kg 2x10reps Normal grip 90kg 1x5reps 100kg 1x5reps 70kg 3x10reps Incline dumbells 24kg 1x8reps 28kg 1x8reps 32kg 1x8reps Cable flys 25kg 4x20reps Cable pull ins with rope 25kg 4x15reps Behind the neck Lat pull down 60kg 3x10reps Wide bar cable pull ins 30kg 3x15reps Bench/bent over row super set 40kg 3x20reps on each | ||
DL1987 | ![]() | ... | 03-03-2015 @ 12:33 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Barbell curls 4x15reps Hammer curls 4x10reps Cable curls 5x10reps Triceps on cables 4x25reps Ascending cable curls 50kg 1rep 45kg 2reps 40kg 3reps 35kg 4 reps 30kg 5reps 25kg 6 reps 20kg 7 reps 15kg 9 reps 10kg 10reps No rest between lifts Decending cable curls 10kg 10reps 15kg 9 reps 20kg 8 reps 25kg 7 reps 30kg 6 reps 35kg 5reps 40kg 4 reps 45kg 3reps 50kg 4 reps No rest between lifts Decline sit ups 3x20reps Leg raise Pike 4x10reps | ||
DL1987 | ![]() | ... | 05-03-2015 @ 13:55 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Squat high bar 20kg 1x10reps 50kg 1x5reps 80kg 1x2reps 100kg 1x2reps 120kg 1x2reps Deadlifts 70kg 1x5reps 110kg 1x2reps 150kg 1x1rep 170kg 1x1rep 190kg 1x1rep 210kg 1x1rep 230kg 1x1rep Strained back fell over because of figure 8 straps and now feel crippled. Pissed off is an under statement | ||
DL1987 | ![]() | ... | 11-03-2015 @ 22:01 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | First session back after hurti g my back and shoulder last week been really cautious and keeping things exta light Squat constant tension 20kg 1x15reps 30kg 1x10reps 40kg 1x10reps 50kg 1x10reps 60kg 2x10reps 12inch Deadlift 75kg 3x10reps All slow and controlled on concentric and excentric Bench Couldn't bench at all too much pain in right shoulder Bi's 5x20reps Tri's 8x20reps | ||
DL1987 | ![]() | ... | 17-03-2015 @ 19:41 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Triceps 30x15reps Squats 60kg 5x10reps 80kg 2x10reps Deadlift 70kg 1x5reps 90kg 1x2reps 110kg 2x2reps | ||
DL1987 | ![]() | ... | 24-05-2015 @ 13:29 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Post Edited: 24.05.2015 @ 13:30 PM by DL1987 SquatsWarm up and stretching 100kg 10 x10reps 1 minute rests Leg press 10 x10reps 1 minute rests Calf's 1x100reps All done in about 50minutes | ||