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DeanW92 | ![]() | ... | 08-11-2017 @ 22:00 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday 8th november Paused bench Top set-180x1 PB 135 6x5 T bar rows 5x15 Incline db bench 30s x20,20,25 Hammerstrength underarm rows 20,15 5 step dropset Done Very happy to hit the 180 milestone | ||
DeanW92 | ![]() | ... | 10-11-2017 @ 21:10 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 10th Paused squats 200x1 - 2.5kg paused PB 210x1 - 12.5kg paused PB and 2.5kg above my normal squat PB Squat 145 x 6,6,10 Deadlift 260x2 205x8 Standing hamstring curls 5x15 Leg press 5x15 Calf raises 5x12 | ||
DeanW92 | ![]() | ... | 12-11-2017 @ 13:09 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Sunday 12th november Paused bench 160x1 120x10 Squats 180x1 paused 140x10 Done. Bit of a deload, lowered intensity and volume. Next training on friday so 4 days of recovery, everything aches and feels tired so it should do me some good. Plan is then to try and aim for some rep PBs | ||
DeanW92 | ![]() | ... | 17-11-2017 @ 20:09 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 17th Paused bench 160x3 160x5 rep PB 140x9 also a rep PB 100x15 TNG Incline db press 2x12 42.5s Rear delt flies 4x12 Prone DB rows SS lat pulldown 4x12 ea Rotator cuff work and some stretching. Chest still feels tight at the moment, weights felt very heavy in the hand and control felt awful. | ||
Robbo | ![]() | ... | 18-11-2017 @ 13:59 |
![]() When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Jesus bench came back quick! Awesome to hit the 180 | ||
DeanW92 | ![]() | ... | 19-11-2017 @ 20:57 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Robbo said:Jesus bench came back quick! Awesome to hit the 180 Cheers, hopefully i can build up to something bigger in 2018. | ||
DeanW92 | ![]() | ... | 19-11-2017 @ 21:03 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Sunday 19th november Squat Paused reps up to 190x1 170x10 rep PB 140 2x12 Deadlift Up to 240x2 Leg extensions 8 sets Walking lunges 2 sets of 20 Planned to do a few more reps on the deadlift but my left hamstring twinged a bit so left it there. Should be fine by next session | ||
DeanW92 | ![]() | ... | 25-11-2017 @ 18:02 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Post Edited: 25.11.2017 @ 18:03 PM by DeanW92 Friday 24thSquat 200x1 paused, 180 2x5 Bulgarian split squat 4x15 Hamstring curls 4x20 Calf work Saturday 25th Widegrip pull ups 3x10 Paused bench 165x2,150x5,140x5 Widegrip pull ups 3x5 1x10 SLDL 140 3x5 | ||
DeanW92 | ![]() | ... | 27-11-2017 @ 20:10 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 27th Squats 190x2 paused 140 3x5 Hamstring curls with slow concentrics and paused at the top 4x20 Bulgarian split squat 4x10 Dumbell SLDL 3x15 Calf raises Fin. | ||
DeanW92 | ![]() | ... | 29-11-2017 @ 08:11 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Tuesday 28th november Paused bench 160x1 long pause 130 3x5 Widegrip pullups BW x10,10,8 SLDL 100 4x10 Db incline bench SS hammer rows 2x20 each Incline db curls 3x10 Spider curls 2x15 | ||
DeanW92 | ![]() | ... | 04-12-2017 @ 20:39 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Thursday 30th Squat Top set 192.5x1 paused 140 3x5 Paused bench 160x1 130 3x5 100x15 TNG SLDL 200x1 120 3x10 | ||
DeanW92 | ![]() | ... | 04-12-2017 @ 20:42 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 4th december Squats 180x1 paused 180x3 - first rep paused 145x5,5,5 160x5 100x15,15,20 Db Bulgarian split squats 3x12 Leg extensions SS leg curls 3x15 - 3x25 Calf raises 6sets | ||
DeanW92 | ![]() | ... | 07-12-2017 @ 21:22 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Tuesday 5th Paused bench 160x1 10 second pause 135 3x5 Incline bench Dropset 110x8, 90x7, 70x8, 60x10 Widegrip pullups 5x5 SLDL 210x1 130 2x15 Rows and pulldowns superset 4x12 each Incline db flies 3x20 Db curls 3x10 Done | ||
DeanW92 | ![]() | ... | 08-12-2017 @ 22:06 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Thursday 7th Squat 190x1 paused 145 8x5 Widegrip pullups 3x8 Leg press 25,25,15,10 Calf raises | ||
DeanW92 | ![]() | ... | 08-12-2017 @ 22:29 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 8th december Paused bench 162.5x1 167.5x1 135 4x5 TNG bench (45 seconds rest between sets) 120x9 100x8 80x8 60x10 Widegrip pull ups 3x10 SLDL (no belt) 215x1 140 4x8 Incline db press 30s 3x20 Superset with Tbar rows 3x20 | ||