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BIT OF THIS 'N' A BIT OF THAT

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MikeBromby1Icon...17-09-2013 @ 15:48 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Paused Bench

60 x 10
90 x 6
100 x 6
102.5 x 6
105 x 4 + 1
90 x 9 + 1

DB bench Paused

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

DB Flyes

20's x 12
24's x 9

Standing press

40 x 10
60 x 9
62.5 x 7
62.5 x 6

Barbell decline tricep extensions

35 x 12
35 x 10

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

Lat pulldown

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

Finish!
MikeBromby1Icon...19-09-2013 @ 18:29 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Dip belt squats

35 x 12
40 x 10
55 x 10
55 x 10
65 x 10

Barbell rows

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

Lat pulldown
Meduium grip

60 x 10
100 x 10
110 x 9
115 x 6

Barbell shrugs

100 x 10 - behind
100 x 10 - in front
100 x 8 - behind
100 x 7 - in front

Pullups

X 10
X 8
X 5

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

X 4 excersises

X 2 supersetted

Finish!
MikeBromby1Icon...21-09-2013 @ 14:52 
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 4 + 2
110 X 4 + 2
115 x 2 + 3
102.5 x 6 + 1 - Paused

Paused BP
Shoulders back

70 x 8
80 x 6
92.5 x 5 + 1
92.5 x 5 + 1

Weighted dips

X 10
30 x 10
30 x 10
30 x 10

DB tricep extension/pullover

37.5 x 12
40 x 10

Oly bar curls

Bar x 10
40 x 10
67.5 x 7
67.5 x 6
67.5 x 6

DB preachers stood
Each arm

26 x 10
26 x 8 left x 7 right
28 x 5 left x 4 right
28 x 5

Curl machine

35 x 11
35 x 10

Reverse hyper

X 15
X 15

Finish!
MikeBromby1Icon...23-09-2013 @ 15:43 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Dip belt squats

35 x 12
40 x 12
55 x 10
55 x 10
65 x 12

DB side lunges
Each leg

17.5's x 6
20'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 10

Ham curls

55 x 10
55 x 10
55 x 10

Pullthroughs

60 x 10

Reverse hyper

X 15
X 15

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

X 2 excersises

Finish!
MikeBromby1Icon...26-09-2013 @ 16:03 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Bench press
Paused

60 x 10
90 x 6
100 x 6
105 x 4 + 2
105 x 4 + 1
90 X 9 + 1

DB bench
Paused

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

DB Flyes

20's x 12
24's x 10

Shoulder press / DB side raise super set

40 x 10 - 15's x 8
60 x 9 - 15's x 8
60 x 9 - 15's x 8
60 x 7 - 15's x 8

Decline barbell tricep extension/pullover

35 x 12
35 x 10

Lat pulldown

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

Rear delt cables
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

Reverse hyper

X 15

Finish!
MikeBromby1Icon...28-09-2013 @ 14:46 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Belt squats

35 x 12
40 x 12
55 x 12
55 x 12
70 x 10

BOR

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

Lat pulldown
Medium grip

60 x 10
90 x 10
95 x 10
100 x 10

Shrugs

100 x 10 behind
100 x 10 front
100 x 10 behind
100 x 9 front

Pullups

X 10
X 8
X 6

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

X 4 excersises

X 2 supersetted

Reverse hyper

X 15
X 15

Finish!
MikeBromby1Icon...01-10-2013 @ 16:04 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP
Flatback

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

Bench press
Shoulders back Paused

70 x 8
80 x 6
90 x 6
95 x 5 + 1

Dips

X 10
30 x 10
30 x 10
30 x 9

DB tricep extension/pullover

37.5 x 12
40 x 11

Oly bar curls

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

DB preachers
Stood up
Each arm

26 x 10
26 x 9 left x 7 right
28 x 6 left x 5 right

Curl machine

X 10
X 10

Plank

20 x 1:10
20 x 1:10

Reverse hyper

X 15
X 15

Finish!
MikeBromby1Icon...03-10-2013 @ 16:02 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Belt squats

35 x 12
40 x 12
55 x 12
55 x 12
70 x 10 + 1

Felt really tired today and after these was the closest ive ever been to spewing in the gym.

DB side lunges
Each side

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

Ham curls

55 x 10

Decided these irritate my SI joint too much

Reverse ham curls

165 lbs x 10
180 lbs x 10

These burned me up real well.

Reverse hyper

X 15
X 15

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

X 2 excersises

Finish!
MikeBromby1Icon...05-10-2013 @ 14:47 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Paused Bench

60 x 10
90 x 6
97.5 x 6
100 x 6
102.5 x 5 + 1
90 x 10 - Rep PB

DB bench
Paused

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

DB flyes

20 's x 12
24's x 10

Seated Dumbell shoulder press into DB side lateral raise

20's x 10 - 15's x 10
26's x 10 - 15's x 10
26's x 10 - 15's x 10
Laterals - 20's x 8

EZ bar decline tricep extension/pullover

35 x 12
40 x 10
40 x 8

Lat pulldown

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

Rear delt cables
Weight ES

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

Plank

20 x 1:10
20 x 1:10

Reverse hyper

X 15
X 15

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

35 x 12
40 x 12
55 x 12
70 x 12

Cable low row

60 x 10
90 x 6
95 x 6
100 x 6
100 x 6

Lat pulldown
Medium grip

60 x 10
90 x 10
95 x 10
100 x 10

Barbell shrugs

100 x 10 - behnd
100 x 10 - infront
110 x 9 - behind
110 x 7 - infront

Pullups

X 10
X 8
X 6

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

X 4 exersises

Reverse hyper

X 15
X 10 each leg singular

Finish!
MikeBromby1Icon...09-10-2013 @ 15:59 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

CGBP

60 x 10
100 x 6
105 x 6
107.5 x 5
110 x 4
115 x 3
102.5 x 4 - Paused

Paused BP
Shoulder back

70 x 8
80 x 6
90 x 6
92.5 x 6

Weighted dips

X 10
30 x 10
30 x 10
30 x 10

DB triceps extension/pullover

40 x 12
40 x 10

Seated incline Dumbell curl

10's x 10
17.5's x 10
24's x 6
24's x 6
24's x 5

Concentration curls
Each arm

24 x 6
24 x 6 right x 4 left
20 x 8 right x 7 left
24 x 6 right x 4 left

Curl machine

35 x 10
35 x 9

Plank

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

Reverse hyper

X 15
X 15
X 15

Finish!
MikeBromby1Icon...12-10-2013 @ 15:00 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Belt squats

35 x 12
55 x 6
70 x 6
80 x 6
80 x 6
80 x 6

DB side 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

Reverse ham curls

105lbs x 10
180lbs x 10
180lbs x 10
180lbs x 10

Reverse hyper

X 10
X 10
X 10
X 10

Seated calf raise

30 x 15
40 x 15
60 x 15

Chins

X 10
X 10
X 10 - halfs

Curl machine

40 x 10
50 x 5

Rotator cuffs

X 2 exercises

Finish!
fctilidieIcon...12-10-2013 @ 17:30 
Grandad Goatse
Member 2494, 5035 posts
SQ 120, BP 110, DL 125
355.0 kgs @ 67kgs UnEq		How's your back doing? Is it holding up alright to the training you're doing.
fctilidieIcon...16-10-2013 @ 17:32 
Grandad Goatse
Member 2494, 5035 posts
SQ 120, BP 110, DL 125
355.0 kgs @ 67kgs UnEq
fctilidie said:How's your back doing? Is it holding up alright to the training you're doing.


It's not too bad thanks mate, my mid-back is feeling the best it has done for awhile, it's the SI joint thats the nuisance at the mo, trying to eliminate any excersise that puts any strain on it.

Yesterdays -

Bodyweight - 93 kgs

Shoulder dislocations

X 10
X 10

Paused bench

60 x 10
90 x 6
95 x 6
100 x 6
102.5 x 4 + 2
100 x 5 + 1
92.5 x 7 + 1

Paused DB bench

35's x 8
35's x 7
35's x 6

DB Flyes

24's x 10
24's x 10

Seated DB shoulder press into DB side raise

20's x 10 - 20's x 6
28's x 8 - 20-s x 6
28's x 7 - 20's x 6
28's x 6 - 20's x 6

Decline tricep extension/pullover

35 x 12
35 x 10

Lat pulldown

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

Rear delt cable cross
WES

15 x 10
30 x 10
30 x 10
30 x 7

Today -

Plank

X 2:00
X 2:00
X 2:00

Finish
fctilidieIcon...19-10-2013 @ 09:15 
Grandad Goatse
Member 2494, 5035 posts
SQ 120, BP 110, DL 125
355.0 kgs @ 67kgs UnEq		Thursdays

DB reverse lunges
Each leg

20's x 6
24's x 6
24's x 6
28's x 6
28-s x 6

T-bar rows

20 x 10
60 x 10
80 x 6
80 x 6
90 x 6
90 x 6

Lat pulldown
Medium grip

60 x 10
90 x 10
95 x 10
100 x 10

Barbell shrugs

110 x 10 infront
110 x 10 behind
110 x 10 infront
110 x 10 behind

Pullups

X 10
X 8
X 6

Rotator cuffs

X 2 exersises superset

Reverse hyper

X 12
X 12

Seated calf raise

30 x 15
40 x 15
62.5 x 15

Finish!

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