Users viewing topic: & 1 Guest

12345678910 ... ... 1617181920212223242526

adreed94 | ... | 04-06-2014 @ 18:32 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 05.06.2014 @ 18:14 PM by adreed94 Pulldowns100kg x 5 100kg x 5 100kg x 5 100kg x 5 100kg x 5 Change attachment 90kg x 6 85kg x 6 80kg x 6 70kg x 8 Change back 60kg x 10 60kg x 10 60kg x 10 40kg x 12 +10 minutes on the rower | ||

adreed94 | ... | 05-06-2014 @ 18:13 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 05.06.2014 @ 21:11 PM by adreed94 Back Squats 120kg x 8 = PB . 122.5kg x 3 122.5kg x 3 122.5kg x 3, 60 seconds rest between sets 122.5kg x 3 122.5kg x 3 . SLD's 120kg x 8 120kg x 8 120kg x 8 Hammy Curls 50kg x 8 50kg x 10 50kg x 12 Quad Extensions 65kg x 12 65kg x 12 65kg x 12 65kg x 12 65kg x 15..45kg x ?..25kg x ? , drop set 15kg x 5-7, single leg, alternating without rest for multiple sets back and forth. 2nd session OHP 45kg x 5 52.5kg x 5 60kg x 10 = PB 45kg x 12 45kg x 12 45kg x 12 45kg x 12 Lateral Raises w/5kg plate each side 5kg x 15 5kg x 15 5kg x 15 5kg x 15 Rear delt flys w/5kg plate 5kg x 12 5kg x 12 5kg x 15 Barbell Curls 30kg x 15 | ||

adreed94 | ... | 06-06-2014 @ 22:08 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Dumbbell Curls 16kg x 10 16kg x 10 16kg x 10 Hammer Curls 16kg x 10 16kg x 10 16kg x 10 Concentration Curls 16kg x 10 16kg x 10 16kg x 10 Dumbbell Curls 9kg x 20 9kg x 20 9kg x 20 | ||

adreed94 | Bench Press 8RM + Slingshot 5RM | 07-06-2014 @ 17:32 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press 82.5kg x 5 95kg x 5 107.5kg x 8 = PBW/Slingshot 120kg x 5 130kg x 5 = PB132.5kg x 5 = PB Slingshot Off Wider grip bench press 82.5kg x 10, all paused 82.5kg x 10, 5 paused 82.5kg x 10, 0 paused Rear delt dumbbell flys 8kg x 8 8kg x 8 8kg x 8 +100 Pushups for time | ||

adreed94 | Back Squat 8RM | 08-06-2014 @ 16:06 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 09.06.2014 @ 03:17 AM by adreed94 Back Squat122.5kg x 8 = PB, nearly racked it 2 reps in, pretty much fought for all 8. 117.5kg x 3 117.5kg x 3 117.5kg x 3 117.5kg x 3 117.5kg x 3, 60 seconds rest between sets 117.5kg x 3 117.5kg x 3 117.5kg x 3 Deadlift w/pause, was destroyed by this time, so used light weight..still pretty hard 100kg x 8 100kg x 8 Clean Pulls 60kg x 8 Quad Extentions 60kg x 12 60kg x 12 60kg x 12 Hammy Curls 55kg x 12 55kg x 12 55kg x 12 | ||

adreed94 | ... | 09-06-2014 @ 21:30 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Spent today assembling the new power rack, which is looking great! Decided to through in a hang power clean and pull-up workout for something to do afterwards. | ||

adreed94 | OHP 9RM | 10-06-2014 @ 22:48 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | OHP 50kg x 3 57.5kg x 3 62.5kg x 9 = PB 50kg x 12 50kg x 12 50kg x 12 Lateral Raises 5kg x 16 5kg x 16 5kg x 16 Rear Delt Raises 5kg x 8 5kg x 10 5kg x 15 Weighted Pull-ups 11.8kg x 4 11.8kg x 4 11.8kg x 5 Bodyweight Pull-ups BW x 8 BW x 8 BW x 8 Kipping Pull-ups x8 x9 x8 x8 Barbell Curls 30kg x 10 30kg x 10 30kg x 10 Reverse Barbell Curls 20kg x 10 20kg x 10 20kg x 10 +100 dips for time | ||

adreed94 | ... | 12-06-2014 @ 09:44 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Didn't sleep last night as I was still awake at 4am and the gym opened at 6, so I decided to forego sleep and hit the gym at 6am. Woke up around 1pm the day before so I knew I could hold on and perform well, done this many times at uni aswell so knew Id be fine with it. Back Squat 130kg x 6 = PB 4-6 was the rep range target130kg x 6 = PB 130kg x 6 = PB Deadlift 170kg x 6 = PB 3-6 was the rep range target170kg x 6 = PB Short but sweet session, v.happy! | ||

adreed94 | Bench Press 5RM | 13-06-2014 @ 19:43 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press 90kg x 3 102.5kg x 3 115kg x 5 = PB, long overdue! Wider grip w/pause 90kg x 9 90kg x 8 90kg x 8 Spoto Press 60kg x 10 60kg x 10 60kg x 10 Incline Flys 15kg x 10 15kg x 10 15kg x 10 Pec Dec 2 sets of 8-12, weight drop on 2nd set, had a weird craving to hit the pec deck haha ^= Biggest Chest Pump ever Bench going decent lately, every plus set has been a PR since I restarted 5/3/1 except one. 120kg for 1+ on Tuesday...aiming for a triple | ||

mrbeige | ... | 14-06-2014 @ 08:07 | |

I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | That's a lot of squatting dude, fair play. Seems to be working well. Solid work | ||

adreed94 | OHP - 5RM | 15-06-2014 @ 16:38 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Thanks man! was definitely an experience and seems to have yielded some solid gains. Will most likely get back on it in the future sometime. OHP 52.5kg x 5 60kg x 3 67.5kg x 5 = PB 52.5kg x 10 52.5kg x 10 52.5kg x 10 Barbell Rows 60kg x 10 80kg x 6 80kg x 6 80kg x 6 Dumbbell Rows 52.5kg x 4 52.5kg x 5 52.5kg x 5 Pull-ups BW x 8 BW x 8 BW x 8 Cable Rows Full Stack x 15 Full Stack x 15 Full Stack x 15 Dumbbell Curls 25kg x 3 20kg x 8 15kg x 10 Cable Curls x10 x10 x20 | ||

adreed94 | ... | 16-06-2014 @ 01:40 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Coming to the end of week 3 on my current lower body program. I initially entered my squat max as 150kg when in reality it is 155kg. I did this on purpose just to ease into it and be a bit conservative to ensure I hit all my numbers going forward. Tomorrow is scheduled to be just one set at 132.5kg x 4-6 reps however I am going to up my entered max to 155kg from now till the end. So tomorrow is now 137.5kg x 4-6reps. I am also increasing my entered deadlift max of 195kg to 200kg. | ||

adreed94 | Back Squat 5RM | 16-06-2014 @ 16:43 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat137.5kg x 5 = PB, target rep range was 4-63rd rep was dodgy, lost a bit of balance which led to a very slow rep. Made good use of the stretch reflex at the bottom of the squat to finish with 5 reps..v.happy SLD's 130kg x 8 +Some shrugs with 60kgs | ||

adreed94 | Bench Press 5RM | 17-06-2014 @ 17:49 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press 95kg x 5 107.5kg x 3 120kg x 5 = PB, BOOOOOM!, 115kgx5 to 120kgx5 in a couple days...I will take it. Bench is most definitely on the move (about time), 140kg will be mine in no time.W/Slingshot 120kg x 1 130kg x 1 140kg x 2 = PB 142.5kg x 2 = PB Wider grip with pause 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 Incline barbell press 60kg x 8 70kg x 8 75kg x 8 70kg x 8 60kg x 5-5-5-5 = 20 Tricep Pushdown no.4 x 10 no.5 x 10 no.6 x 10 no.6 x 10 no.7 x 10 Face pulls no.4 x 10 no.6 x 10 no.8 x 10 no.8 x 10 no.8 x 10 Rear Delt Flys 6kg x 10 6kg x 10 6kg x 10 | ||

adreed94 | ... | 19-06-2014 @ 17:04 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Yesturday - 18/06/2014, Back n Bi's Weighted Pull-ups BW+20kg x 3,3,3,3,3 BW+10kg x 6,6,6 BW x 8,9,8 Single Arm T-Bar Rows 20kg x 12 30kg x 12 32.5kg x 12 Pulldowns 70kg x 10 70kg x 10 70kg x 10 40kg x 12 Dumbbell Curls 22.5kg x 6 22.5kg x 6 22.5kg x 6 EZ bar curls x8 x8 x8 Hammer Curls 15kg x manyxmany | ||

12345678910 ... ... 1617181920212223242526