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Can't squat. Can't bench. Can deadlift....a little.

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danbaseley		...	12-03-2024 @ 22:05
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	62.5kg High Incline 3 Count Paused Bench: 3 sets of 8: RPE7, 8, 9 - 120 seconds rest Paused 52.5kg Seated OH Press: 3 sets of 10 - 180 seconds rest Paused Dips: 3 sets of 10 - 90 seconds rest 2kg Rotator Cuff Vs and Ts: 3 sets of 15 of each b2b 35kg Skull Crushers into CGBP: 10/12 10/10 120 seconds between sets 30kg Double Rope Facepulls: 2 sets of 30 - 60 seconds rest 20kg DB Thoracid Extensions: 3 sets of 15 - 60 seconds rest
danbaseley		...	13-03-2024 @ 21:35
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Leg Extensions: 102.5kg x 25 rep cluster set (10/5/5/5) 52.5kg Paused x 15 x 4 sets - 60 seconds rest Lying Leg Curls: 3 second eccentric 52.5kg x 12 x 3 sets - 90 seconds rest Paused Single Leg Glute Machine: 45kg x 10 x 3 sets per leg - 45 seconds rest Weighted Back Extensions: 15kg x 15 x 3 sets - 60 seconds rest 5kg Bosu Abs: 15 x 3 sets - 30 seconds rest TKEs: 30 per leg
danbaseley		...	15-03-2024 @ 00:03
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	BW+11.25kg Pull ups: 2 sets of 3 - 180 seconds rest 57.5kg Iso Lat Pulldown: 4 sets of 10 - 60 seconds rest 85kg Chest Supported Cable Rows: 3 sets of 10 - 90 seconds rest 32..5kg Preacher Curls: 12, 12, 6 - 90 seconds rest 20kg Paused Top End Leg Extensions: 25 x 2 sets - 90 seconds rest Thoracic Extensions on roller: 15 x 3 sets
danbaseley		...	19-03-2024 @ 20:38
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 19.03.2024 @ 20:39 PM by danbaseley Paused Bench - hands against smooth: 8 x 3 sets 75kg, 75kg, 77.5kg - 180 seconds rest Paused Neutral Grip 18kg DB Shoulder Press: 15 x 3 sets - 120 seconds rest 15 degree Incline 26kg DB Paused Bench x 3 sets: 12, 12, 10 - 120 seconds rest 45kg Machind Flyes x 3 sets: 15, 15, 10 - 90 seconds rest 27kg Machine Reverse Flyes: 15 x 3 sets - 60 seconds rest
danbaseley		...	20-03-2024 @ 22:03
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Pull-Ups: 6 x 3 sets - 3 - 5 minutes rest Iso Lateral High Row: 60kg a side x 8 x 4 sets - 60 seconds rest Wide Grip Standing assisted pullup machine: BW-44kg x 10 x 3 sets - 90 seconds rest Back Extensions: 20 x 2 sets - 60 seconds rest 18kg DB Hammer Curls: 10 x 3 sets - 90 seconds rest Bosu Abs: 15 x 3 sets - 30 seconds rest
danbaseley		...	21-03-2024 @ 16:50
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	3 second eccentric single leg Hamstring Curls: 32.5kg x 8 x 3 sets per leg - 60 seconds rest Paused Leg Extensions: 32.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest 75kg Both Legs x 12 Very Close stance squats in Oly shoes, stood on 5kg plate: 52.5kg x 20 (These felt great, in terms of body positioning and depth) Sissy Squats: 10 x 3 sets - 60 seconds rest
danbaseley		...	22-03-2024 @ 15:34
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 22.03.2024 @ 15:48 PM by danbaseley 65kg High Incline 3 Count Paused Bench: 3 sets of 8: RPE7, 8, 9 - 180 seconds rest Paused 55kg Seated OH Press: 3 sets of 10 - 180 seconds rest Paused Dips - BW + 5kg: 3 sets of 10 - 90 seconds rest 3kg Rotator Cuff Vs and Ts: 3 sets of 15 of each b2b 30kg Skull Crushers into CGBP: 10/20 10/16 120 seconds between sets 35kg Double Rope Facepulls: 2 sets of 25 - 60 seconds rest 35kg 3-count Isometric Fly Machine: 12 x 2 sets - 60 seconds rest Band Abs: 40 x 3 sets - 60 seconds rest
danbaseley		...	26-03-2024 @ 13:06
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	BW+12.5kg Pull ups: 3 sets of 3 - 180 seconds rest 75kg Cable Iso Lat Pulldown: 4 sets of 10 - 60 seconds rest 52.5kg Chest Supported Divergent Rows: 3 sets of 10 - 90 seconds rest 30kg EZ Bar Preacher Curls: 10, 12, 6 - 90 seconds rest 20kg Paused Top End Leg Extensions: 25 x 2 sets - 60 seconds rest Thoracic Extensions on roller: 15 x 3 sets
danbaseley		...	27-03-2024 @ 13:44
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 27.03.2024 @ 15:38 PM by danbaseley Paused Hack Squats: 20kg x 25 rep cluster set (10/9/6) Paused Glute Bridge Machine: 25kg x 10 x 3 sets per leg - 60 seconds rest Single Leg Squats: 16kg DB x 10 x 3 sets - 60 seconds rest Seated Good Mornings: 15kg x 15 x 3 sets - 60 seconds rest Green Band Abs: 35 x 3 sets - 30 seconds rest Green Band TKEs: 25 per leg
danbaseley		...	04-04-2024 @ 18:29
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 04.04.2024 @ 18:30 PM by danbaseley 77.5kg Paused Bench - hands against smooth: 8 x 3 sets - 180 seconds rest Paused Neutral Grip 20kg DB Shoulder Press: 3 sets - 15, 15, 10 - 120 seconds rest 15 degree Incline 24kg DB Paused Bench: 3 sets - 12, 10, 10 - 120 seconds rest 50kg Machine Flyes x 3 sets: 15, 15, 15 - 60 seconds rest 30kg Machine Reverse Flyes: 15 x 3 sets - 60 seconds rest Triceps Pressdown: 60kg x 10 x 4 sets - 60 seconds rest
danbaseley		...	09-04-2024 @ 22:38
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 09.04.2024 @ 22:40 PM by danbaseley Pull-Ups: 6, 6, 5 - 4 minutes rest Seated Cable Row: 60kg x 8 x 4 sets - 60 seconds rest Wide Grip assisted pullup machine: BW-40kg x 10 x 3 sets - 120 seconds rest Reverse Hyper Extensions: 15 x 3 sets - 60 seconds rest 20kg DB Hammer Curls: 10 x 3 sets - 90 seconds rest Neck Harness Drop set: 25kg x 25, 20kg x 25, 15kg x 25 Band Abs: 50 x 3 sets - 30 seconds rest
danbaseley		...	11-04-2024 @ 14:54
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	3 second eccentric single leg Hamstring Curls: 36kg x 8 x 3 sets per leg - 60 seconds rest Paused Leg Extensions: 37.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest 80kg Both Legs x 12 Very Close stance squats in Oly shoes, stood on 5kg plate: 60kg x 20 Trap Bar Deadlifts up to 145kg 45 degree Back Extensions: 20 x 3 sets - 60 seconds rest 15kg Bosu Abs: 15 x 3 sets - 30 seconds rest
danbaseley		...	15-04-2024 @ 19:58
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	BW+15kg Pull ups: 3 sets of 3 - 180 seconds rest 82kg Cable Lat Pulldown: 4 sets of 10 - 60 seconds rest 62.5kg Chest Supported Rows: 3 sets of 10 - 90 seconds rest 32.5kg EZ Bar Preacher Curls: 10 x 3 sets - 120 seconds rest 40kg Rear Delt Flye Machine: 12 x 3 sets - 60 seconds rest 25kg Paused Top End Leg Extensions: 25 x 3 sets - 60 seconds rest Thoracic Extensions on roller: 15 x 3 sets
danbaseley		...	15-04-2024 @ 22:22
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	80kg Paused Bench - thumb width from smooth: 8 x 3 sets - 3-5 minutes rest Paused 60kg Shoulder Press: 3 sets - 10, 8, 8 - 180 seconds rest BW + 7.5kg Paused Dips: 10 x 3 sets - 90 seconds rest 90kg Machine Flyes: 12 x 3 sets - 60 seconds rest Triceps Pressdown: 30kg x 10 x 4 sets - 60 seconds rest
danbaseley		...	18-04-2024 @ 17:17
A member for 10 years and still no mouldy peanuts Member 1252, 4593 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Seated Leg Curls - 3 second eccentric: 85kg x 8 x 3 sets - 120 seconds rest Paused Hack Squats: 20kg x 20 rep cluster set (10/5/5) - Different machine. Bit harder. Paused Glute Machine: 120kg x 12 x 3 sets per leg - 90 seconds rest 17.5kg DB Single Leg Squats: 10 x 3 sets per leg - 60 seconds rest Seated Good Mornings: 20kg x 15 x 3 sets - 60 seconds rest Heavy Band Abs: 20 x 3 sets - 30 seconds rest 20kg Top End Leg Extensions: 25 x 3 sets - 30 seconds rest

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