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

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danbaseley		...	19-04-2024 @ 18:41
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Neutral Grip Pull-Ups up to BW+27.5kg Pronated Pull-Ups: 6 x 4 sets - 4 minutes rest Seated Wide Grip Cable Row: 62.5kg x 10 x 3 sets - 90 seconds rest Wide Grip assisted pullup machine: BW-45kg x 10 x 3 sets - 120 seconds rest Reverse Hyper Extensions: 15 x 4 sets - 60 seconds rest 22.5kg DB Hammer Curls: 10, 10, 8 - 90 seconds rest 20kg Bosu Abs: 15 x 3 sets - 30 seconds rest
danbaseley		...	20-04-2024 @ 17:11
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	62.5kg High Incline 3 Count Paused Bench: 3 sets of 8: - 180 seconds rest (Different bench and rack - unrack height 11: in case i forget) 20kg Seated DB Press: 15 x 3 sets - 120 seconds rest 32.5kg Skull Crushers into CGBP: 12/13 12/10 180 seconds rest 25kg Double Rope Facepulls: 2 sets of 20 - 60 seconds rest 17.5kg V-rope Pressdowns: 12 x 3 sets - 120 seconds rest 65kg 3-count Isometric Fly Machine: 12 x 3 sets - 90 seconds rest
danbaseley		...	21-04-2024 @ 15:23
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Post Edited: 21.04.2024 @ 19:50 PM by danbaseley 3 second eccentric single leg Hamstring Curls: 40kg x 8 x 3 sets per leg - 60 seconds rest Paused Leg Extensions: 35kg Single Leg x 10 x 3 sets per leg - 60 seconds rest 82kg Both Legs x 12 Very Close stance squats in Oly shoes, stood on 5kg plate: 62.5kg x 20 100kg Close Stance leg press x 15 Mini Band Resisted 45 degree Back Extensions: 15 x 3 sets - 90 seconds rest Heavy Band Abs: 20 x 4 sets - 30 seconds rest 22.5kg top end leg extensions: 25 x 3 sets - 30 seconds rest
danbaseley		...	22-04-2024 @ 15:31
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Pull-ups BW+16.25kg: 3 x 3 - 5 minutes rest Doubled Mini Band Resisted Pull ups: 1 x 3 sets - 2 minutes rest 68kg Cable Lat Pulldown: 10 x 4 sets - 90 seconds rest 52kg Iso Cable Rows: 10 x 3 sets - 90 seconds rest 30kg EZ Bar Steep Preacher Curls: 10 x 3 sets - 120 seconds rest 40kg Rear Delt Flyes: 12 x 3 sets - 60 seconds rest 10kg Bosu Abs: 25 x 4 sets - 45 seconds rest Thoracic Extensions on roller: 15 x 3 sets
danbaseley		...	23-04-2024 @ 15:32
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	100kg Paused Bench - thumb width from smooth - 3 x 1 set 82.5kg Paused Bench - thumb width from smooth: 8 x 3 sets - 240 seconds rest 50kg Barbell Shoulder Press: 12 x 3 sets - 120 seconds rest BW+10kg Dips: 10 x 3 sets - 90 seconds rest 65kg Machine Flyes: 15 x 3 sets - 60 seconds resr Chevron Grip Triceps Pressdown: 35kg x 10 x 3 sets - 60 seconds rest
danbaseley		...	02-05-2024 @ 19:50
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	65kg High Incline 3 Count Paused Bench: 3 sets of 8: - 180 seconds rest 22.5kg Seated DB Press: 15, 15, 10 - 120 seconds rest 35kg Skull Crushers into CGBP: 12/15 12/10 180 seconds rest Light Band Pullaparts: 4 sets of 20 - 30 seconds rest 20kg V-rope Pressdowns: 12 x 3 sets - 90 seconds rest 65kg 3-count Isometric Fly Machine: 12 x 3 sets - 90 seconds rest Band Abs: 40 x 3 sets - 60 seconds rest 20kg DB Thoracic Extensions: 3 sets of 15 - 60 seconds rest

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