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

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danbaseley		...	12-10-2025 @ 14:53
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	30 pullups yesterday with kids - various grips, sets, etc. Seated box junps: 20" seat to 24" Box x 3 x 6 sets Jump Squats with minimal knee bend and contact time: 20kg x 15 Banded TKEs after each set: 30 per leg Barbell Calf Raises: 50kg x 10 x 3 sets Banded TKEs after each set: 30 per leg Sled drag-into-push: 100kg x 20m x 6 sets - 60 seconds rest 45 degree back extensions: 20 x 3 sets Top End Leg Extensions: 20kg x 30 x 2 sets 3 x (Band Abs x 15 s/s Hanging Knee Raises x 15)
danbaseley		...	13-10-2025 @ 21:33
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Straight Bar Triceps Pressdown: 67.5kg x 12 x 3 sets V-Rope Pressdown: 50kg x 10 x 3 sets Supinated Simgle Arm Cable Extension: 18kg x 10 x 3 sets Straight Bar Cable Curls: 67.5kg x 10 x 3 sets Single Arm Cable Curls: 22.5kg x 10 x 3 sets
danbaseley		...	14-10-2025 @ 17:52
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Neutral Shoulder Press Machine: 112.5kg x 1 87.5kg x 5 x 3 sets 52.5kg x 15 Band Pull aparts:. 20 x 5 sets Pullups: BW+36kg BW+11.25kg x 2 reps EMOM for 10 sets Reverse Flye Machine: 30kg x 25 x 4 sets V Bar Cable Triceps Pressdown: 90kg x 8 72.5kg x 15, 12 Standing Cable Flyes: 32kg a side x 35 x 2 sets Band Abs: 20 x 5 sets
danbaseley		...	15-10-2025 @ 15:55
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Hang Cleans: 50kg x 5 50kg x 4 60kg x 3 60kg x 3 Bench Step Up: 30kg x 6 x 3 sets Jump Squats with minimal knee bend and ground time: 20kg x 15 x 2 sets Paused Heel Elevated High Bar Squat: 70kg x 8 Leg Extensions: 75kg x 25 Lying Leg Curls: 47.5kg x 5 x 4 sets Isometric Leg Extension Holds: 30kg x 30 seconds x 3 sets Bosu Cable Abs: 17.5kg x 30 27.5kg x 10 x 3 sets 17.5kg x 15 Purple Band TKEs: 40 per leg
danbaseley		...	17-10-2025 @ 13:56
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Dumbell Shoulder Press: 36kg x 1 30kg x 5 x 3 sets 20kg x 20 Pullups: BW+31.25kg x 2 BW+5kg x 3 reps EMOM for 10 sets Narrow V Bar Cable Triceps Pressdown: 90kg x 6 72.5kg x 15 x 2 sets Cable Neck Flexion: 50kg x 30 40kg x 50 Cable Neck Laterals: 17.5kg x 20 per side Standing Cable Flyes: 36kg a side x 30 x 2 Band Abs: 18 x 3 sets
danbaseley		...	17-10-2025 @ 14:44
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Dynamic Warmup Bounding: 100m active recovery between sets LRLRLR x 30m x 2 LLRR x 30m x 2 LLLRRR x 30m LLLL x 30m RRRR x 30m LRLRLR x 50m x 2 30 inch box jumps x 3 x 6 sets Jump Roping x 50 x 3 sets Single Leg Glute Bridge: BW +16kg x 10 x 3 sets Paused 45 degree back extensions: 10kg x 10 x 3 sets Top End Leg Extensions: 32.5kg x 30 x 3 sets Hanging Knee Raises: 25 x 3 sets
danbaseley		...	19-10-2025 @ 18:05
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Jump Rope: 100 x 3 sets Neutral Shoulder Press Machine: 100kg x 3 90kg x 5, 4 87.5kg x 5 57.5kg x 18 Band Pull aparts:. 20 x 5 sets Pullups: BW+12.5kg x 2 reps EMOM for 10 sets Narrow V Bar Cable Triceps Pressdown: 90kg x 8 75kg x 15 x 2 sets Cable Neck Flexion: 50kg x 35 40kg x 50 Cable Neck Laterals: 22.5kg x 20 per side Cable Facepulls: 49kg x 40 x 2 sets Standing Cable Flyes: 36kg a side x 35 x 2 sets Band Abs: 20 x 3 sets
danbaseley		...	21-10-2025 @ 14:46
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Jump Rope: 50 x 3 sets Banded Glute Drills: 20 x 5 sets Standing Box Jumps: 33inch x 2 x 6 sets Half Squat to box: 100kgx 2 x 6 sets 3 count paused heels elevated goblet squat: 50kg x 10 Single Leg Calf Raises on step: 16kg x 10 x 2 sets Minimal Knee Bend Jump Squats: 20kg x 15 x 2 sets 3 x (Jump Rope x 50 s/s 20kg Single Leg Glute Bridge x 10) Lying Hamstring Curls: 52.5kg x 3 x 6 sets - 20 seconds rest TKEs: Purple Band x 40 Bosu Cable Abs: 17.5kg x 30 x 2 sets
danbaseley		...	28-10-2025 @ 18:14
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Neutral Shoulder Press Machine: 112.5kg x 1 75kg x 8 x 3 sets 60kg x 16 Band Pull aparts:. 20 x 5 sets Pullups: BW+ 7.5kg x 3 reps EMOM for 10 sets Jump Rope: 100 x 3 sets Lying Hamstring Curls: 45kg x 15 x 2 sets Leg Extensions: 112.5kg x 15 100kg + mini band x 10 75kg + mini band x 20 Cable Neck Flexion: 40kg x 50 3pkg x 40 Cable Neck Laterals: 17.5g x 30 per side Standing Cable Flyes: 40kg a side x 30 x 2 sets Band Abs: 30 x 2 sets TKEs x 30
danbaseley		...	28-10-2025 @ 18:15
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Neutral Shoulder Press Machine: 110kg x2 77.5kg x 8 x 3 sets 60kg x 17 Standing Cable Flyes: 40kg a side x 32 x 2 sets V Bar Triceps Pressdown: 90kg x 10 64kg x 20
danbaseley		...	09-11-2025 @ 17:28
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Jump Rope: 50 x 10 sets - 20 seconds rest Leg Extensions: 100kg x 20 x 2xsets Seated Leg Curls: 80kg x 20 x 2 sets Band Abs: 50 x 2 sets TKEs x 30
danbaseley		...	12-11-2025 @ 18:35
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Neutral Shoulder Press Machine: 102.5kg x 3 70kg x 10 x 3 sets Band Pull aparts:. 20 x 5 sets Pullups: BW+12.5kg x 2 reps EMOM for 10 sets 3 x (70kg Tricepss Pressdown x 15 s/s 42.5kg Facepulls x 25) Neck Harness:: Flexion x 40kg x 30 Laterals x 20kg x 30 Flexion x 30kg x 40 Cable Bosu Abs: 20kg x 20 x 2 sets
danbaseley		...	14-11-2025 @ 18:21
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Leg Extensions: 102.5kg x 20 x 2 sets - 180 seconds rest Lying Hamstring Curls: 50kg x 5 x 5 sets - 90 seconds rest Paused High Bar Squat: 60kg x 15 Walking Barbell Lunges: 25kg x 20 metres x 2 sets - 180 seconds rest 3 x (Jump Rope x 50 s/s Band Abs x 35) Top End Leg Extensions: 27.5kg x 25
danbaseley		...	19-11-2025 @ 22:28
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Jump Rope x 50 x 3 sets Neutral Shoulder Press Machine: 112.5kg x 2 72.5kg x 10 x 3 sets Band Pull aparts:. 20 x 5 sets Pullups: BW+15kg x 2 reps EMOM for 10 sets Standing Cable Flyes: 40kg x 20 x 2 sets 3 x (72.5kg Tricepss Pressdown x 15 s/s 45kg Facepulls x 25) Neck Harness:: Flexion x 32.5kg x 50 3 x (Band Abs x 30 s/s Jump Rope x 50)
danbaseley		...	26-11-2025 @ 21:36
A member for 10 years and still no mouldy peanuts Member 1252, 4722 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Jump Rope x 50 x 3 sets Neutral Shoulder Press Machine: 100kg x 1 75kg x 10 x 3 sets Band Pull aparts:. 20 x 5 sets Pullups: BW+10kg x 3 reps EMOM for 5 sets DB Rows: 50kg x 15 x 2 sets Standing Cable Flyes: 40kg x 25 x 2 sets 50kg Facepulls x 25 x 3 sets Neck Harness:: Flexion x 50kg x 30 Laterals x 22.5kg x 30 Flexion x 32.5kg x 30 Band Abs x 50

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