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2015 Hopefully a year with no injury and more consistency

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DL1987Icon...24-02-2015 @ 20:34 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 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
DL1987Icon...25-02-2015 @ 20:05 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 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
DL1987Icon...27-02-2015 @ 13:25 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 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
DL1987Icon...28-02-2015 @ 13:46 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Post Edited: 28.02.2015 @ 14:36 PM by DL1987
Orange log
35kg 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

DL1987Icon...01-03-2015 @ 23:16 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 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
DL1987Icon...02-03-2015 @ 20:29 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Post Edited: 02.03.2015 @ 20:30 PM by DL1987
Rower 5mins warm up

Bench 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
DL1987Icon...03-03-2015 @ 12:33 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 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
DL1987Icon...05-03-2015 @ 13:55 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 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
DL1987Icon...11-03-2015 @ 22:01 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 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
DL1987Icon...17-03-2015 @ 19:41 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Triceps
30x15reps

Squats
60kg 5x10reps
80kg 2x10reps

Deadlift
70kg 1x5reps
90kg 1x2reps
110kg 2x2reps
DL1987Icon...24-05-2015 @ 13:29 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Post Edited: 24.05.2015 @ 13:30 PM by DL1987
Squats
Warm up and stretching
100kg 10 x10reps 1 minute rests

Leg press
10 x10reps 1 minute rests

Calf's
1x100reps

All done in about 50minutes

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