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BIT OF THIS 'N' A BIT OF THAT

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MikeBromby1Icon...10-04-2013 @ 15:10 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
110 x 6
112.5 x 5 + 1 assist
112.5 x 4 + 2 assists
120 x 2 + 2 assists

Incline BP

60 x 8
90 x 6
92.5 x 6
92.5 x 6

Weighted dips

X 10
20 x 10
25 x 10
30 x 8

Tricep DB pullovers

30 x 8
32.5 x 8
32.5 x 8

Oly bar curls

Bar x 10
40 x 10
65 x 6
65 x 6
67.5 x 6

DB seated preachers
EA

27.5 x 6
30 x 6 right x 3 left
27.5 x 7 right x 5 left

Curl machine

35 x 12
35 x 10

Reverse hyper

X 12
X 12
X 12

Finish!
MikeBromby1Icon...27-04-2013 @ 14:52 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Front squats
Beltless

60 x 8
80 x 6
90 x 6
100 x 6

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 10

Hamstring curls

52.5 x 10
55 x 10
55 x 8

Seated calf raises

20 x 15
30 x 15
40 x 15

Reverse hypers

X 12
X 12

Finish!
MikeBromby1Icon...28-04-2013 @ 14:12 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Today things felt heavy, think i'm abit drained from holiday.

Shoulder dislocations

X 10
X 10

Bench press

60 x 10
100 x 6
110 x 4 + 2 assists
110 x 4 + 2 assists
115 x 1 + 3 assisst

Not bn tht weak for a long time.

DB bench
Paused

27.5's x 12
30's x 12
30's x 10

DB flyes

20's x 10
20's x 10

DB seated shoulder press

22.5's x 10
30's x 6
35's x 4

CGBP

60 x 10
90 x 6
90 x 6

Tricep DB pullovers

30 x 8
32.5 x 8

Lat pulldowns

60 x 10
110 x 6
120 x 6
120 x 6

Rear delt cable flyes
Weight each side

15 x 10
30 x 10
30 x 10
30 x 9

Finish!
MikeBromby1Icon...30-04-2013 @ 16:28 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Straddle lifts

60 x 8
100 x 8
120 x 8
140 x 6

BO DB Rows
Each side

20 x 10
42.5 x 10
47.5 x 10
52.5 x 10

Lat pulldown
Medium grip

60 x 10
110 x 10
110 x 8

Plate loadable single arm row
Each side

50 x 6
60 x 6
77.5 x 6

Heavy set felt hard, can tell ive not done them for 3 weeks, will drop the weight to 75 next time.

Pullups

X 7

Pullthroughs

55 x 10
55 x 10
55 x 10

Plank

20 x 1:00
20 x 1:10
20 x 1:10

Reverse hyper

X 12
X 12

Finish!
MikeBromby1Icon...02-05-2013 @ 19:36 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
110 x 6
112.5 x 4 + 2 assists
115 x 3 + 1 assist
100 x 5 + 1 assist - Paused

Incline DBs

30's x 6
40's x 5
40's x 5
40's x 5

Dips

X 10
20 x 10
20 x 9
30 x 6

DB tricep pullovers

32.5 x 8
32.5 x 8
32.5 x 8

Oly Bar Curls
Strict
Bar x 10
40 x 10
65 x 6
65 x 6
67.5 x 5

DB Preachers
Each arm

27.5 x 6
30 x 4
27.5 x 6

Curl machine

35 x 10
35 x 9

Finish!
MikeBromby1Icon...04-05-2013 @ 14:52 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Front squat
Beltless ATG

60 x 8
90 x 6
105 x 6
110 x 5
Belt on
115 x 5

DB Lunges
Each Leg
20's x 6
20 x 6
20 x 6
20 x 6

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 10

Ham Curls

52.5 x 10
55 x 10
55 x 10

Pull throughs

55 x 10
55 x 10

Reverse Hypers

X 12

Seated calf raise

30 x 15
40 x 15
45 x 10

Finish!
MikeBromby1Icon...07-05-2013 @ 16:12 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations
X 10
X 10

Bench Press

60 x 10
100 x 6
110 x 5 + 1
110 x 4 + 2
115 X 2 + 2
110 x 4 + 1 Paused

DB Bench
Paused
27.5's x 12
30's x 10
30's x 10

DB Flyes

20's x 12
20's x 10

Seated oly bar press

40 x 10
60 x 6
70 x 6
75 x 4

CGBP

60 x 6
90 x 5 + 1
90 x 4 + 2

DB tricep pullovers

32.5 x 8
32.5 x 8

Lat pulldowns

60 x 10
110 x 6
120 x 6
120 x 6

Rear delt cables
Weight each side

15 x 10
30 x 10
30 x 9
30 x 8

Plank

20 x 1:10
20 x 1:05
20 x 1 10

Reverse hyper

X 12

Finish!
MikeBromby1Icon...09-05-2013 @ 19:15 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Straddle lifts

60 x 8
100 x 8
120 x 8
140 x 8
160 x 4

BO DB Rows
Eaxh side

20 x 10
42.5 x 10
47.5 x 10
52.5 x 10

Pullups

X 8
X 6
X 5

Plate Loaded Single Arm Row
Each side

50 x 6
60 x 6
75 x 6

Lat pulldown
Medium grip

60 x 10
100 x 8
100 x 7

Pullthroughs

55 x 10
55 x 10

Reverse Hyper

X 12
X 12

Seated calf raise

20 x 15
30 x 15
40 x 15

Finish!
MikeBromby1Icon...11-05-2013 @ 14:50 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
110 x 4 + 2 assists
110 x 5 + 1 assist
112.5 x 4 + 2 assists
117.5 x 2 + 2 assists
100 x 4 + 2 asiasts - Paused

Incline

60 x 10
90 x 5
90 x 4

DBs

40's x 5
40's x 4

Dips

X 10
20 x 10
20 x 10
30 x 7

DB tricep pullovers

35 x 8
35 x 8

Oly Bar Curls
Strict

Bar x 10
40 x 10
65 x 6
65 x 6
65 x 6

DB Preachers
Each arm

27.5 x 6
30 x 4 right x 5 left
27.5 x 6

Curl machine

35 x 10
35 x 9

Finish!
MikeBromby1Icon...14-05-2013 @ 15:55 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Front squat
Beltless ATG

60 x 8
100 x 6
110 x 6
110 x 5
Belt on
115 x 6 - Last rep well rounded over.

DB lunges
Each leg
20's x 6
20's x 6
24's x 6
24's x 6

Leg extensions

56x 10
70 x 10
84 x 10
98 x 10
112 x 10

Ham curls

55 x 10
55 x 10
55 x 9

Pullthroughs

55 x 10
55 x 10

Reverse hyper

X 12
X 12

Seated plate loaded calf raise

30 x 15
40 x 15
45 x 15

Finish!
MikeBromby1Icon...18-05-2013 @ 14:48 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Thursdays was crap so didnt bother logging.

Straddle lifts
Beltless

60 x 8
100 x 8
125 x 8
145 x 8
160 x 6

BO DB rows on bench
Each side

20 x 10
52.5 x 6
52 5 x 6
52.5 x 6
52.5 x 6

Pullups

X 9
X 6
X 5

Plate loaded single arm row
Each side

50 x 6
60 x 6
75 x 6
75 x 6

Lat pulldown
Medium grip

60 x 10
100 x 9

Pullthroughs

55 x 10
55 x 10

Reverse hyper

X 12

Rotator cuffs

4 excersises

Finish!
MikeBromby1Icon...21-05-2013 @ 21:44 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
105x 6
107.5 x 5 + 1
115 x 2 + 2
100 X 4 + 2 - Paused

Flat DB's

40's x 6
40's x 6
40's x 6
40's x 5

Dips

10
20 x 10
25 x 10
30 x 6

Tricep DB pullovers

35 x 8
35 x 8

Oly bar curls
Strict

Bar x 10
40 x 10
65 x 6
65 x 6
67.5 x 6

DB preachers
Each arm

27.5 x 6
30 x 5 right x 4 left
27.5 x 6 right x 5 left

Curl machine

35 x 10
35 x 9

Finish!
MikeBromby1Icon...23-05-2013 @ 19:38 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Front squat
ATG

60 x 8
100 x 2
100 x 6
110 x 5
110 x 4
Belt on
115 x 5

Worse than last week, core felt abit week, bn missing weighted planks so thts probs why.

DB Lunges
Each leg

24's x 6
24's x 6
24's x 6
24's x 6

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 8

Ham curls

55 x 10
55 x 10
55 x 9

Pullthroughs

55 x 10
55 x 10
60 x 10

Plate loaded seated calf raise

30 x 15
40 x 15
45 x 15

Rotator cuffs

X 4 excersises

Reverse hyper

X 15

Finish!
MikeBromby1Icon...25-05-2013 @ 14:59 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
Post Edited: 25.05.2013 @ 15:02 PM by MikeBromby1
Shoulder dislocations

X 10
X 10

Bench Press

60 x 10
100 x 6
105 x 5
105 x 4
90 x 8
100 x 4

Lol, if i dnt laugh i'l cry.

Seated oly bar press

40 x 10
60 x 6
70 x 6
75 x 6
80 x 3

Better than last tym!

Flat dumbells
Paused

27.5's x 12
30's x 10
30-s x 8

DB flyes

20's x 10
20's x 9

DB tricep pullovers

35 x 10
35 x 9

Lat pulldown

65 x 10
110 x 6
120 x 6
122.5 x 6

Rear delt cable
Weight each side

15 x 10
30 x 10
30 x 10
30 x 8

Plank

20 x 1:00
20 x 1:00
20 x 1:00

Reverse hyper

X 15

Finish!
MikeBromby1Icon...28-05-2013 @ 18:59 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Straddle lift

60 x 10
100 x 8
125 x 8
145 x 8
145 x 8

BO DB Rows on bench
Each side

20 x 10
52.5 x 6
52.5 x 6
52.5 x 6
52.5 x 6

Lat pulldowns
Medium grip

60 x 10
100 x 10
110 x 8
115 x 6

Plate loaded single arm row
Each arm

50 x 6
60 x 6
75 x 6
80 x 6 right x 5 left

Felt stronger on these, hallelujah a strength increase instead of a decrease.

Pullups

X 7

Seated calf raise

30 x 15
40 x 15
47.5 x 15

Pullthroughs

55 x 10
55 x 10
60 x 10

Rotator cuffs

2 excersise super set

Reverse hyper

X 15

Finish.

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