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

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danbaseleyIcon...16-01-2025 @ 18:29 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Leg Extensions Cluster Set:
115kg x 25 (10/5/5/5)

Leg Curls:
105kg x 3 x 6 sets - 15 seconds rest

High Bar Squat:
55kg x 5 x 3 sets - 60 seconds rest

BFR Cuff Cable Leg Press:
130kg x 30

Glute Machine:
120kg + quadded bands x 10 x 3 sets - 60 seconds rest

Old School Adductor Machine:
36kg x 20 x 2 sets - 60 seconds rest

Paloff Press:
18kg x 20 x 3 sets - 30 seconds rest
danbaseleyIcon...17-01-2025 @ 17:07 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Hands against smooth CGBP up to 102.5kg

Hands against smooth slingshot bench:
102.55kg x 5 x 3 sets - 120 seconds rest

BUKP:
16kg x 15 x 3 sets - 120 seconds rest

3 x (15 x 22kg Iso Cable Chest Flyes s/s 15 x 10kg DB Laterals) - 120 seconds rest

Machine Reverse Flyes:
55kg x 20, 15, 15 - 90 seconds rest

3 x (20 x Very Heavy Band Abs s/s 18 x Purple Band Iso Triceps Pressdown) - 30 seconds rest

Pull-Ups:
BW x 3 x 25 sets - spread throughout workout
danbaseleyIcon...18-01-2025 @ 13:47 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
115kg Leg Extensions:
25 rep cluster set (10/5/5/5)

105kg Seated Leg Curls:
3 x 6 sets - 15 seconds rest

High Bar squats to low box:
55kg x 3 reps EMOM for 10 sets

Lower back wasn't feeling great. I think I was a bit dehydrated.

Toes Up TKEs:
Purple band x 30 x 3 sets - 30 seconds rest

Will do some planks later.
danbaseleyIcon...19-01-2025 @ 17:50 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Post Edited: 19.01.2025 @ 20:45 PM by danbaseley
Hands against smooth CGBP up to 102.5kg

Hands against smooth slingshot bench:
102.55kg x 5, 5, 6 - 120 seconds rest

Dips:
BW + 30kg x 6, 8, 6 - 120 seconds rest

Lat Pulldown Triceps:
35kg x 12 x 3 sets - 90-120 seconds rest

Machine Reverse Flyes:
55kg x 20 x 3 sets - 90 seconds rest

20kg DB Curls:
10 x 3 sets - 120 seconds rest

Hanging Knee Raises:
40 x 4 sets - 60 seconds rest
danbaseleyIcon...24-01-2025 @ 06:53 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Hands against smooth paused CGBP:
102.5KG

Weighted Dips:
BW+30kg x 8, 7, 7 - 120 seconds rest

Cable Triceps Pressdown:
77kg x 12 x 3 sets - 90 seconds rest

EZ Bar Cable Overhead Triceps Extension:
32kg x 15 x 3 sets - 90 seconds rest

Cable Facepulls:
40kg x 30 x 3 sets - 60 seconds rest

Got to the gym at 5am. Awful. How people do this is beyond me.
danbaseleyIcon...04-02-2025 @ 21:13 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Dips:
BW + 30kg x 5 x 3 sets - 120 seconds rest
BW + 10kg x 18

High Incline Smith Machine Press:
70kg x 3
60kg x 12 x 2 sets - 120 seconds rest

Pull-Ups:
Up to BW + 20kg

Band Resisted Pullups:
Doubled Minis x 1 x 3 sets - 60 seconds rest

20kg Iso Cable Flyes:
20 x 2 sets - 90 seconds rest

Machine Reverse Flyes:
55kg x 20 x 2 sets - 90 seconds rest

V Bar Triceps Pressdown:
45kg x 15 x 3 sets

Heavy Band Abs:
20 x 3 sets - 30 seconds rest
danbaseleyIcon...05-02-2025 @ 23:27 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
25 rep Leg Extension Cluster Set:
120kg x 10/5/5/3/2

Belt Squat Machine:
30kg + red and black bands x 20

45 degree back extensions:
15 x 4 sets - 60 seconds rest

GHRs:
10 x 3 sets - 60 seconds rest

Very strict hanging knee raises:
20 x 4 sets - 30 seconds rest

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