2016 - try and get back on the platform
Users viewing topic: & 1 Guest
LeedsMiniPower22/06/16 @ 12:08
Monday 20.06.2016
Was away for a stag do so didn't feel to sharp.
Squats - beltless
8 x bar
8 x bar
5 x 70kg
5 x 100kg
3 x 130kg
3 x 130kg
3 x 130kg
6 x 70kg
6 x 70kg
6 x 70kg
Leg extension
4 x 10
1 x 20
Bench
10 x bar
10 x bar
5 x 70kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
DB curls
5 x 10
Tricep pushdown
5 x 10
Was away for a stag do so didn't feel to sharp.
Squats - beltless
8 x bar
8 x bar
5 x 70kg
5 x 100kg
3 x 130kg
3 x 130kg
3 x 130kg
6 x 70kg
6 x 70kg
6 x 70kg
Leg extension
4 x 10
1 x 20
Bench
10 x bar
10 x bar
5 x 70kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
DB curls
5 x 10
Tricep pushdown
5 x 10
LeedsMiniPower01/07/16 @ 13:54
Training has been a little hit and miss due to work and my stag do in Barcelona
Got some session in but nothing notable.
Thursday
Deads
10 x bar
5 x 70kg
5 x 70kg
5 x 120kg
5 x 160kg
3 x 200kg
3 x 200kg
3 x 200kg
Sumo deads
3 x 120kg
3 x 140kg
3 x 160kg
3 x 180kg
Wide grip pullups
4 x 5
2 x 3
BB Row
5 x 70kg
5 x 70kg
5 x 90kg
5 x 90kg
Leg press
5 x 12
Leg curls
4 x 10
Calf raise
4 x 15
Hypers
2 x 8
2 x 8 + 12kg
Lat pulldown
4 x 8
Reverse fly
4 x 8
Low pulley row
4 x 8
Shrugs
4 x 8
Tricep pushdown
4 x 12
DB curls
4 x 10
Preacher curls
4 x 8
Got some session in but nothing notable.
Thursday
Deads
10 x bar
5 x 70kg
5 x 70kg
5 x 120kg
5 x 160kg
3 x 200kg
3 x 200kg
3 x 200kg
Sumo deads
3 x 120kg
3 x 140kg
3 x 160kg
3 x 180kg
Wide grip pullups
4 x 5
2 x 3
BB Row
5 x 70kg
5 x 70kg
5 x 90kg
5 x 90kg
Leg press
5 x 12
Leg curls
4 x 10
Calf raise
4 x 15
Hypers
2 x 8
2 x 8 + 12kg
Lat pulldown
4 x 8
Reverse fly
4 x 8
Low pulley row
4 x 8
Shrugs
4 x 8
Tricep pushdown
4 x 12
DB curls
4 x 10
Preacher curls
4 x 8
LeedsMiniPower04/07/16 @ 11:04
Saturday 02/07/2016
Squats - beltless
5 x bar
5 x bar
5 x 70kg
5 x 120kg
5 x 160kg
3 x 190kg
2 x 210kg
2 x 210kg
Box squats - paused
5 x 150kg
5 x 150kg
5 x 150kg
Hack squat
4 x 8
Leg press
4 x 12
Leg curl
4 x 10
Leg extension
4 x 10
Calf raise
4 x 20
Pullups
3 x 5
Strict press
8 x bar
8 x bar
5 x 50kg
5 x 50kg
5 x 60kg
5 x 60kg
Side DB raise
4 x 10
Face pulls
4 x 8
Tricep pushdown machine
4 x 10
Preacher curls
2 x 10
4 x 8
Squats - beltless
5 x bar
5 x bar
5 x 70kg
5 x 120kg
5 x 160kg
3 x 190kg
2 x 210kg
2 x 210kg
Box squats - paused
5 x 150kg
5 x 150kg
5 x 150kg
Hack squat
4 x 8
Leg press
4 x 12
Leg curl
4 x 10
Leg extension
4 x 10
Calf raise
4 x 20
Pullups
3 x 5
Strict press
8 x bar
8 x bar
5 x 50kg
5 x 50kg
5 x 60kg
5 x 60kg
Side DB raise
4 x 10
Face pulls
4 x 8
Tricep pushdown machine
4 x 10
Preacher curls
2 x 10
4 x 8
LeedsMiniPower05/07/16 @ 11:19
Monday 04.07.2016
Bench
5 x bar
5 x bar
5 x 60kg
5 x 100kg
5 x 120kg
5 x 140kg
4 x 160kg
4 x 160kg
3 x 170kg
Pin press- paused
6 x 100kg
6 x 100kg
6 x 120kg
6 x 120kg
Incline DB press
4 x 5
1 x 15
Pec deck
4 x 8
Squats - beltless
8 x bar
8 x 60kg
8 x 100kg
5 x 120kg
5 x 140kg
Hack squat
4 x 10
Calf raise
4 x 15
Standing BTN press
8 x bar
5 x 50kg
5 x 50kg
5 x 60kg
5 x 60kg
Front raise
4 x 8
Seated tricep machine
4 x 10
Tricep pushdown
4 x 12
Z bar curls
4 x 10
Reverse curls
4 x 10
Bench
5 x bar
5 x bar
5 x 60kg
5 x 100kg
5 x 120kg
5 x 140kg
4 x 160kg
4 x 160kg
3 x 170kg
Pin press- paused
6 x 100kg
6 x 100kg
6 x 120kg
6 x 120kg
Incline DB press
4 x 5
1 x 15
Pec deck
4 x 8
Squats - beltless
8 x bar
8 x 60kg
8 x 100kg
5 x 120kg
5 x 140kg
Hack squat
4 x 10
Calf raise
4 x 15
Standing BTN press
8 x bar
5 x 50kg
5 x 50kg
5 x 60kg
5 x 60kg
Front raise
4 x 8
Seated tricep machine
4 x 10
Tricep pushdown
4 x 12
Z bar curls
4 x 10
Reverse curls
4 x 10
LeedsMiniPower07/07/16 @ 09:44
Weds 06.07.2016
Deads - beltless
10 x bar
5 x 70kg
5 x 70kg
3 x 120kg
3 x 160kg
3 x 190kg
3 x 220kg
3 x 220kg
Semi sumo
3 x 160kg
3 x 160kg
3 x 160kg
Hypers
2 x 8
3 x 8 + 12kg
Wide grip pullups
4 x 5
Seated row
4 x 8
Reverse pec deck
4 x 8
Sit up machine
4 x 12
ISO pulldown
4 x 8
Shrugs
4 x 10
Leg press
3 x 15
1 x 20
Calf raise
4 x 12
Single arm preacher curl
5 x 10
Deads - beltless
10 x bar
5 x 70kg
5 x 70kg
3 x 120kg
3 x 160kg
3 x 190kg
3 x 220kg
3 x 220kg
Semi sumo
3 x 160kg
3 x 160kg
3 x 160kg
Hypers
2 x 8
3 x 8 + 12kg
Wide grip pullups
4 x 5
Seated row
4 x 8
Reverse pec deck
4 x 8
Sit up machine
4 x 12
ISO pulldown
4 x 8
Shrugs
4 x 10
Leg press
3 x 15
1 x 20
Calf raise
4 x 12
Single arm preacher curl
5 x 10
LeedsMiniPower10/07/16 @ 09:23
Friday
Bench
10 x bar
10 x bar
5 x 60kg
5 x 100kg
3 x 120kg
3 x 140kg
3 x 160kg
2 x 175kg
2 x 175kg
Pin press - paused
3 x 140kg
3 x 150kg
3 x 160kg
CG bench - paused
5 x 100kg
5 x 120kg
5 x 140kg
Hypers
4 x 10
Strict press
8 x bar
8 x bar
5 x 50kg
5 x 70kg
5 x 70kg
5 x 80kg
Incline bench
8 x 40kg
8 x 60kg
8 x 80kg
8 x 80kg
Seated shoulder press
4 x 8
Shrugs
4 x 8
Seated front raise
4 x 8
Side Db raise
4 x 10
Lying Db tricep extension
4 x 10
Tricep push down machine
4 x 12
Bench
10 x bar
10 x bar
5 x 60kg
5 x 100kg
3 x 120kg
3 x 140kg
3 x 160kg
2 x 175kg
2 x 175kg
Pin press - paused
3 x 140kg
3 x 150kg
3 x 160kg
CG bench - paused
5 x 100kg
5 x 120kg
5 x 140kg
Hypers
4 x 10
Strict press
8 x bar
8 x bar
5 x 50kg
5 x 70kg
5 x 70kg
5 x 80kg
Incline bench
8 x 40kg
8 x 60kg
8 x 80kg
8 x 80kg
Seated shoulder press
4 x 8
Shrugs
4 x 8
Seated front raise
4 x 8
Side Db raise
4 x 10
Lying Db tricep extension
4 x 10
Tricep push down machine
4 x 12
LeedsMiniPower10/07/16 @ 09:28
Saturday
Squats
10 x bar
5 x 70kg
5 x 120kg
3 x 160kg
3 x 190kg
3 x 200kg
3 x 210kg
3 x 220kg
3 x 160kg paused
3 x 180kg paused
3 x 190kg paused
8 x 120kg
Wide arm pull-ups
4 x 5
leg press
4 x 8
Calf raise
4 x 20
Hack squat
4 x 8
Leg curl
4 x 10
Leg extension
3 x 8
1 x 15
Db row
4 x 6
Lat pull down
4 x 8
Face pulls
4 x 8
Z bar curls
4 x 6
Preacher curls
4 x 8
Squats
10 x bar
5 x 70kg
5 x 120kg
3 x 160kg
3 x 190kg
3 x 200kg
3 x 210kg
3 x 220kg
3 x 160kg paused
3 x 180kg paused
3 x 190kg paused
8 x 120kg
Wide arm pull-ups
4 x 5
leg press
4 x 8
Calf raise
4 x 20
Hack squat
4 x 8
Leg curl
4 x 10
Leg extension
3 x 8
1 x 15
Db row
4 x 6
Lat pull down
4 x 8
Face pulls
4 x 8
Z bar curls
4 x 6
Preacher curls
4 x 8
LeedsMiniPower12/07/16 @ 09:08
Monday 11.07.2016
Bench
10 x bar
10 x bar
5 x 60kg
5 x 100kg
3 x 120kg
2 x 140kg
2 x 160kg
1 x 170kg
1 x 177.5kg
1 x 177.5kg
1 x 182.5kg
4 x 150kg
4 x 150kg
4 x 150kg
5 x 100kg tempo/paused
5 x 100kg tempo/paused
5 x 100kg tempo/paused
Tempo squats - beltless
8 x bar
4 x 60kg
4 x 100kg
4 x 140kg
3 x 160kg
3 x 175kg
BTN strict press
8 x bar
5 x 40kg
5 x 50kg
5 x 60kg
5 x 65kg
DB chest press
4 x 10
Pec deck
4 x 8
Calf raise
4 x 15
Hack squat
4 x 10
Reverse curls
4 x 10
Tricep pushdown
25
20
15
15
Bench
10 x bar
10 x bar
5 x 60kg
5 x 100kg
3 x 120kg
2 x 140kg
2 x 160kg
1 x 170kg
1 x 177.5kg
1 x 177.5kg
1 x 182.5kg
4 x 150kg
4 x 150kg
4 x 150kg
5 x 100kg tempo/paused
5 x 100kg tempo/paused
5 x 100kg tempo/paused
Tempo squats - beltless
8 x bar
4 x 60kg
4 x 100kg
4 x 140kg
3 x 160kg
3 x 175kg
BTN strict press
8 x bar
5 x 40kg
5 x 50kg
5 x 60kg
5 x 65kg
DB chest press
4 x 10
Pec deck
4 x 8
Calf raise
4 x 15
Hack squat
4 x 10
Reverse curls
4 x 10
Tricep pushdown
25
20
15
15
LeedsMiniPower14/07/16 @ 12:17
Weds 13.07.2016
Deads - beltless
5 x 70kg
5 x 70kg
5 x 110kg
3 x 150kg
3 x 180kg
3 x 210kg
3 x 210kg
3 x 210kg
sldl
5 x 150kg
5 x 150kg
5 x 150kg
BB row
2 x 5 x 70kg
2 x 5 x 90kg
Wide grip pullups
4 x 5
Hypers
4 x 6
Leg press
4 x 8
1 x 15
Lying ham raise
4 x 8
Calf raise
4 x 15
Face pulls
4 x 8
Straight arm pushdown
4 x 8
Banded rows
4 x 8
Zbar curls
4 x 8
Reverse curls
4 x 8
Plate curls
4 x 8
Tricep pushdown
4 x 15
Deads - beltless
5 x 70kg
5 x 70kg
5 x 110kg
3 x 150kg
3 x 180kg
3 x 210kg
3 x 210kg
3 x 210kg
sldl
5 x 150kg
5 x 150kg
5 x 150kg
BB row
2 x 5 x 70kg
2 x 5 x 90kg
Wide grip pullups
4 x 5
Hypers
4 x 6
Leg press
4 x 8
1 x 15
Lying ham raise
4 x 8
Calf raise
4 x 15
Face pulls
4 x 8
Straight arm pushdown
4 x 8
Banded rows
4 x 8
Zbar curls
4 x 8
Reverse curls
4 x 8
Plate curls
4 x 8
Tricep pushdown
4 x 15
LeedsMiniPower18/07/16 @ 09:55
Friday 15.07.2016
Pin press
8 x bar
5 x 60kg
3 x 100kg
3 x 130kg
2 x 160kg
2 x 160kg
2 x 165kg
2 x 165kg
Paused bench - feet up
4 x 130kg
4 x 130kg
4 x 130kg
4 x 130kg
CG paused
5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
BTN strict press
8 x bar
5 x 40kg
5 x 60kg
5 x 70kg
5 x 80kg
Strict press
5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
Incline bench
6 x 40kg
6 x 60kg
6 x 80kg
6 x 90kg
12 x 40kg
Shrugs
4 x 6
Side DB raise
4 x 10
Front DB raise
4 x 10
Cable fly
4 x 8
DB curls
4 x 12
Z bar curls
5 x 5
Reverse curls
4 x 8
Preacher curls
5 x 8
Tricep machine
4 x 15
Calf raise
4 x 15
Pin press
8 x bar
5 x 60kg
3 x 100kg
3 x 130kg
2 x 160kg
2 x 160kg
2 x 165kg
2 x 165kg
Paused bench - feet up
4 x 130kg
4 x 130kg
4 x 130kg
4 x 130kg
CG paused
5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
BTN strict press
8 x bar
5 x 40kg
5 x 60kg
5 x 70kg
5 x 80kg
Strict press
5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
Incline bench
6 x 40kg
6 x 60kg
6 x 80kg
6 x 90kg
12 x 40kg
Shrugs
4 x 6
Side DB raise
4 x 10
Front DB raise
4 x 10
Cable fly
4 x 8
DB curls
4 x 12
Z bar curls
5 x 5
Reverse curls
4 x 8
Preacher curls
5 x 8
Tricep machine
4 x 15
Calf raise
4 x 15
LeedsMiniPower18/07/16 @ 10:07
Sunday 17.07.2016
Squats - beltless
8 x bar
8 x bar
5 x 60kg
5 x 100kg
5 x 140kg
3 x 180kg
3 x 210kg
2 x 225kg
4 x 180kg
4 x 180kg
4 x 180kg
Pin squats
4 x 140kg
4 x 140kg
4 x 140kg
4 x 140kg
Hypers
10
3 x 10 + 10kg
Pull ups
4 x 4
Leg press
5 x 10
Calf raise
4 x 20
Hack squat
4 x 8
Low pulley row
4 x 8
Leg curl
4 x 10
DB row
4 x 5
Leg extension
5 x 12
BB curls
5 x 10
Squats - beltless
8 x bar
8 x bar
5 x 60kg
5 x 100kg
5 x 140kg
3 x 180kg
3 x 210kg
2 x 225kg
4 x 180kg
4 x 180kg
4 x 180kg
Pin squats
4 x 140kg
4 x 140kg
4 x 140kg
4 x 140kg
Hypers
10
3 x 10 + 10kg
Pull ups
4 x 4
Leg press
5 x 10
Calf raise
4 x 20
Hack squat
4 x 8
Low pulley row
4 x 8
Leg curl
4 x 10
DB row
4 x 5
Leg extension
5 x 12
BB curls
5 x 10
LeedsMiniPower20/07/16 @ 10:08
Monday 18.07.2016
Bench - all paused
8 x bar
8 x bar
4 x 60kg
4 x 100kg
4 x 120kg
4 x 140kg
4 x 140kg
4 x 140kg
4 x 140kg
2 board press
3 x 140kg
3 x 160kg
3 x 180kg
3 x 180kg
BTN strict press
6 x bar
6 x 40kg
6 x 60kg
6 x 60kg
6 x 60kg
Incline DB press
3 x 5
1 x 8
Pec deck
4 x 8
Arnolds
4 x 8
Lying DB tricep extension
4 x 10
Tricep pushdown
4 x 15
Bench - all paused
8 x bar
8 x bar
4 x 60kg
4 x 100kg
4 x 120kg
4 x 140kg
4 x 140kg
4 x 140kg
4 x 140kg
2 board press
3 x 140kg
3 x 160kg
3 x 180kg
3 x 180kg
BTN strict press
6 x bar
6 x 40kg
6 x 60kg
6 x 60kg
6 x 60kg
Incline DB press
3 x 5
1 x 8
Pec deck
4 x 8
Arnolds
4 x 8
Lying DB tricep extension
4 x 10
Tricep pushdown
4 x 15
LeedsMiniPower26/07/16 @ 11:22
Friday
Bench - all paused
8 x bar
5 x 60kg
5 x 100kg
1 x 120kg
1 x 140kg
1 x 160kg
1 x 172.5kg
1 x 177.5kg
Pin press - paused
1 x 170kg
1 x 175kg
1 x 180kg
2 x 160kg
Bench
8 x 120kg
8 x 120kg
8 x 100kg
8 x 100kg
BTN strict press
5 x bar
5 x 40kg
5 x 50kg
5 x 60kg
5 x 60kg
Side DB raise
4 x 10
Upright row
4 x 10
Chest press machine
4 x 8
Pec deck
4 x 8
Tricep pushdown machine
4 x 12
Overhead tricep with rope
4 x 10
Hammer curls
4 x 8
Z bar curls
4 x 10
Bench - all paused
8 x bar
5 x 60kg
5 x 100kg
1 x 120kg
1 x 140kg
1 x 160kg
1 x 172.5kg
1 x 177.5kg
Pin press - paused
1 x 170kg
1 x 175kg
1 x 180kg
2 x 160kg
Bench
8 x 120kg
8 x 120kg
8 x 100kg
8 x 100kg
BTN strict press
5 x bar
5 x 40kg
5 x 50kg
5 x 60kg
5 x 60kg
Side DB raise
4 x 10
Upright row
4 x 10
Chest press machine
4 x 8
Pec deck
4 x 8
Tricep pushdown machine
4 x 12
Overhead tricep with rope
4 x 10
Hammer curls
4 x 8
Z bar curls
4 x 10
LeedsMiniPower26/07/16 @ 12:21
Saturday
Got my new SBD belt so thought I should use it.
Squats - flats
8 x bar
5 x 60kg
5 x 100kg
5 x 140kg
2 x 180kg belt on
1 x 200kg
1 x 220kg
1 x 240kg
Box squats - paused
4 x 180kg
4 x 180kg
4 x 180kg
4 x 180kg
Paused - beltless
4 x 140kg
4 x 140kg
4 x 140kg
4 x 140kg
Hypers
10
4 x 6 +16kg
Pullups
4 x 5
Leg press
12
12
8
8
8
Calf raise
4 x 15
Hack squat
4 x 8
Leg curl
4 x 10
Leg extension
5 x 8
1 x 15
Reverse pec deck
4 x 8
Face pulls
4 x 8
Wide grip row
4 x 8
Preacher curls
4 x 10
Shrugs
4 x 8
Got my new SBD belt so thought I should use it.
Squats - flats
8 x bar
5 x 60kg
5 x 100kg
5 x 140kg
2 x 180kg belt on
1 x 200kg
1 x 220kg
1 x 240kg
Box squats - paused
4 x 180kg
4 x 180kg
4 x 180kg
4 x 180kg
Paused - beltless
4 x 140kg
4 x 140kg
4 x 140kg
4 x 140kg
Hypers
10
4 x 6 +16kg
Pullups
4 x 5
Leg press
12
12
8
8
8
Calf raise
4 x 15
Hack squat
4 x 8
Leg curl
4 x 10
Leg extension
5 x 8
1 x 15
Reverse pec deck
4 x 8
Face pulls
4 x 8
Wide grip row
4 x 8
Preacher curls
4 x 10
Shrugs
4 x 8
LeedsMiniPower27/07/16 @ 09:33
Post Edited: 27.07.2016 @ 10:25 AM by LeedsMiniPower
TuesdayDB row (will be doing these before each bench session now)
3 x 10
Bench - all paused
8 x bar
5 x 60kg
5 x 100kg
3 x 120kg
1 x 140kg
1 x 160kg
1 x 175kg
1 x 182.5kg
4 x 147.5kg
4 x 147.5kg
4 x 147.5kg
3 x 160kg 1 board
3 x 160kg 1 board
3 x 160kg 1 board
High bar squat - no belt/sleeves
8 x bar
5 x 60kg
5 x 100kg
5 x 140kg
3 x 160kg paused
3 x 160kg paused
3 x 160kg paused
BTN strict press
5 x bar
5 x 50kg
5 x 57.5kg
5 x 62.5kg
Strict press
5 x 70kg
5 x 80kg
5 x 90kg
5 x 90kg
Leg press
4 x 10
2 x 15
Calf raise
4 x 15
Flat DB chest press
4 x 6
1 x 12
Arnolds
4 x 8
Lying DB tricep extension
4 x 8
Z bar curls
10
10 reverse
8
8 reverse
6
6 reverse
Single arm tricep pushdown
6 x 12