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BIT OF THIS 'N' A BIT OF THAT

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MikeBromby1Icon...30-05-2013 @ 16:23 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
105 x 6
107.5 x 6
115 x 3 + 2 asissts
Paused
100 x 5 + 1 assist - Jst couldnt lock the right arm on 6th rep.

DB bench

24's x 10
40's x 6
40's x 6
40's x 6

Dips

X 10
20 x 10
25 x 10
30 x 8

DB tricep pullovers

35 x 10
35 x 10

Oly bar curls
Strict
Bar x 10
40 x 10
65 x 6
65 x 6
Belt on
67.5 x 6

DB preachers
Each arm
27.5 x 6
30 x 6 - PB
30 x 5 right x 4 left

Curl machine

35 x 10
35 x 10

Plank

20 x 1 min
20 x 1 min
20 x 1 min

Finish!

Finally not a regression day.
MikeBromby1Icon...01-06-2013 @ 14:59 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Front squat

60 x 8
100 x 6
110 x 6
112.5 x 6
Belt on
117.5 x 5

Much better than last time.

DB lunges
Each leg

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

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 9

Ham curls

55 x 10
55 x 10
55 x 9

Pullthroughs

55 x 10

Reverse hyper

X 15
X 15

Seated plate loaded calf raise

30 x 15
40 x 15
47.5 x 15

Rotator cuffs

X 4 excersises

Finish!
MikeBromby1Icon...04-06-2013 @ 16:16 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
Post Edited: 04.06.2013 @ 16:17 PM by MikeBromby1
Shoulder dislocations

X 10
X 10

Bench press

60 x 10
100 x 6
102.5 x 6
105 x 4
110 x 2 + 3 assists
100 x 4 + 1 assisst - Paused

Seated Oly bar press

40 x 10
60 x 6
70 x 6
77.5 x 5
80 x 4

DB bench paused

28's x 12
30's x 12
30's x 11

DB flyes

20's x 12
20's x 12

DB tricep pullovers

35 x 10
35 x 10

Lat pulldowns

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

Rear delt cables
Weight each side

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

Plank

20 x 1:00
20 x 1;05
20 x 1:05

Side bends
Each side

10 x 10
10 x 10

Reverse hyper

X 15

Finish!
MikeBromby1Icon...06-06-2013 @ 15:59 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Straddle lifts
Beltless

60 x 10
100 x 8
127.5 x 8
147.5 x 8
147.5 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 pulldown
Medium grip

60 x 10
100 x 10
110 x 9
115 x 7

Plate loaded single arm row
Each arm

50 x 6
60 x 6
77.5 x 6
80 x 6

Pullups

X 7

Pullthroughs

55 x 10
55 x 10

Seated calf raise

30 x 15
40 x 15
50 x 15

Rotator cuffs

X 4 excerises, 2 super setted.

Finish!
MikeBromby1Icon...08-06-2013 @ 14:45 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
105 x 6
110 x 5 + 1 assist
115 x 3 + 3 assists
100 x 6 - Paused - PB

DB bench

40's x 6
40's x 6
40's x 6
42.5s x 4

Dips

X 10
20 x 10
25 x 10
30 x 10 - PB

DB tricep pullovers

35 x 10
35 x 10

Oly bar curls

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

DB Preachers
Each arm

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

Curl machine

35 x 10
35 x 10

Plank

20 x 1:00
20 x 1:05
20 x 1:10

Reverse hyper

X 15

Finish!
MikeBromby1Icon...11-06-2013 @ 15:48 
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 squats
ATG
60 x 8
100 x 6
110 x 6
115 x 6
Belt on
117.5 x 6

DB Lunges
Each leg

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

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 9

Ham curls

55 x 10
55 x 10
55 x 10

Pull throughs

55 x 10
55 x 10

Plate loaded calf raise

30 x 15
40 x 15
50 x 15

Rotator cuffs

2 excerises superset

Reverse hyper x 15

Finish!
MikeBromby1Icon...13-06-2013 @ 16:33 
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
105 x 5 + 1 assist
107.5 x 4 + 1 assist
110 x 3 + 2 assists
100 x 4 + 1 assist - Paused

Seated Oly bar press

40 x 10
60 x 6
70 x 6
77.5 x 6
80 x 4 F 5

DB bench
Paused

30's x 12
30's x 11
30's x 10

DB flyes

20's x 12
20's x 11

DB tricep pullovers

35 x 10
35 x 10

Lat pulldown

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

Rear delt cable cross
Weigt each side

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

Plank

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

Reverse hyper

X 15
X 15

Finish!
MikeBromby1Icon...15-06-2013 @ 14:49 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Straddle lifts
Beltless

60 x 10
100 x 8
130 x 8
150 x 8
150 x 8

BO DB rows
Each side

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

Lat pulldown
Medium grip

60 x 10
100 x 10
110 x 10
115 x 7

Plate loaded machine row
Each arm

50 x 6
60 x 6
80 x 6
80 x 6

Pullups

X 7

Pullthroughs

55 x 10

Plate loaded seated calf raise

30 x 15
40 x 15
52.5 x 15

Rotator cuffs

X 4 excersises

2 supper setted

Reverse hyper

X 15

Finish!
MikeBromby1Icon...18-06-2013 @ 16:12 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
105 x 6
110 x 5 + 1 assist
115 x 3 + 3 assissts
102.5 x 5 + 1 assist - Paused

Incline

60 x 8
90 x 5
90 x 5 + 1 assist
90 x 4 + 2 assissts

Dips

X 10
25 x 10
25 x 10
30 x 8

DB tricep pullovers

35 x 10
35 x 10

Oly bar curls
Strict

Bar x 10
40 x 10
67.5 x 6
67.5 x 6
67.5 x 5

DB preachers
Each arm

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

Curl machine

35 x 10
35 x 10

Plank

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

Reverse hyper

X 15

Finish!
MikeBromby1Icon...20-06-2013 @ 15:53 
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 6
110 x 6
115 x 6
Belt on
120 x 4 F 5th

DB lunges
Each leg

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

Leg extensions

56x 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 10

Legs demolished!

Reverse hyper

X 15
X 15
X 15

Plate loaded seated calf raise

30 x 15
40 x 15
52.5 x 15

Rotator cuffs

X 4 excersises

2 supersetted.

Finish!
MikeBromby1Icon...23-06-2013 @ 13:53 
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
105 x 5 + 1 assist
107.5 x 4 + 2 assists
110 x 3 + 3 assists
100 x 3 - Paused

Right side was failing again, think my rotator cuffs are still abit sore.

Seated oly bar press

40 x 10
60 x 6
70 x 6
80 x 4 F 5th, one of my wrist wraps came off straight away which didnt help
80 x 4

DB bench
Paused

30's x 12
30's x 11
30's x 11

DB flyes

20's x 12
20's x 12

DB tricep pullover/extension

35 x 12
35 x 12

Lat pulldown

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

Rear delt cable cross
Weight each side

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

Plank

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

Reverse hyper

X 15

Finish!
MikeBromby1Icon...26-06-2013 @ 21:10 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Straddle lift
Beltless

60 x 10
100 x 8
130 x 8
150 x 8
152.5 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 7

Lat pulldown
Medium grip

60 x 10
100 x 10
110 x 10
115 x 7

Plate loaded single arm row
Each side

50 x 6
60 x 6
80 x 6
80 x 6

Pullups

X 7

Pullthroughs

55 x 10
55 x 10

Seated calf raise

30 x 15
40 x 15
55 x 15

Rotator cuffs

X 4 excersises

2 suppersetted

Reverse hyper

X 15

Finish!
MikeBromby1Icon...29-06-2013 @ 14:40 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
105 x 6
110 x 5
115 x 3 + 3 assists
120 x 1 + 1 assist
102.5 x 5 + 1 - Paused

DB bench

20's x 10
40's x 6

Bench press
Paused, shoulder blades pinned back

60 x 8
80 x 6
85 x 5

Weighted dips

X 10
20 x 10
30 x 9
30 x 7

DB tricep pullover/extension

35 x 12
35 x 11

Oly bar curls
Strict

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

DB preachers
Each arm

27.5 x 6
30 x 6
30 x 5

Curl machine

35 x 10
35 x 10

Plank

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

Finish!
MikeBromby1Icon...01-07-2013 @ 20:22 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Front squat
Beltless ATG

60 x 8
100 x 6
110 x 6
115 x 5
Belt on
120 x 5

DB lunges
Each leg

26's x 6
26's x 6
26's x 6
26's x 6

Leg extensions

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

Hamstring curls

55 x 10
55 x 10
55 x 9

Reverse hyper

X 15
X 15

Seated calf raise

30 x 15
40 x 15
55 x 15

Finish!
MikeBromby1Icon...05-07-2013 @ 16:14 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Tried to train weds but got pain in my right shoulder when warming up on bench so did tje sensible thing for once and didnt train.

Shoulder dislocations

X 10
X 10

Bench press

60 x 10
100 x 6
105 x 6
107.5 x 4 + 2
110 x 3 + 3
100 x 4 + 1 - Paused

Bit better than last time.

Seated oly bar press

40 x 10
60 x 6
70 x 6
80 x 4
80 x 3

Slightly down from last time.

DB bench
Paused

30's x 12
30's x 9
30's x 8

Right shoulder felt weak

DB flyes

20's x 12
20's x 11

DB tricep extension/pullover

35 x 12
35 x 12

Lat pulldown

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

Rear delt cable cross
Weight each side
15 x 10
30 x 10
30 x 10
30 x 9

Plank

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

Rotator cuffs

2 excersises super set

Right shoulder abit painfull, mayne a bad idea.

Finish!

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