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DL198709/07/14 @ 23:40
Box squats
20kg 2x10reps
50kg 1x3reps
70kg 1x3reps
90kg 1x3reps
120kg 1x3reps
140kg 1x3reps
Deadlift
70kg 1x2reps
110kg 1x2reps
150kg 1x2reps
190kg 1x2reps
210kg 1x5reps
Paused deadlift
150kg 3x5reps
Sit ups
3x20reps
20kg 2x10reps
50kg 1x3reps
70kg 1x3reps
90kg 1x3reps
120kg 1x3reps
140kg 1x3reps
Deadlift
70kg 1x2reps
110kg 1x2reps
150kg 1x2reps
190kg 1x2reps
210kg 1x5reps
Paused deadlift
150kg 3x5reps
Sit ups
3x20reps
DL198711/07/14 @ 20:33
Plyo box jumps
3boxes wide 3x5runs
Plyo press up
1box high 3x 3reps
Lateral raise
10kg 4x12reps
Rear flys
20kg 4x12reps
Dumbbell curls
16kg 1x12reps
20kg 3x12reps
3boxes wide 3x5runs
Plyo press up
1box high 3x 3reps
Lateral raise
10kg 4x12reps
Rear flys
20kg 4x12reps
Dumbbell curls
16kg 1x12reps
20kg 3x12reps
DL198713/07/14 @ 15:37
Strict Log from chest
45kg 2x5reps
65kg 1x5reps
FTOH
85kg 3x-3reps
Farmers
95kg 1x30meters
95kg 2x30meters 1 drop at 15meters
95kg 1x20meters 7.6seconds
Car deadlift
3x5reps
Stones 52" no tacky
110kg 3x1rep
120kg 2x1rep
45kg 2x5reps
65kg 1x5reps
FTOH
85kg 3x-3reps
Farmers
95kg 1x30meters
95kg 2x30meters 1 drop at 15meters
95kg 1x20meters 7.6seconds
Car deadlift
3x5reps
Stones 52" no tacky
110kg 3x1rep
120kg 2x1rep
DL198717/07/14 @ 19:34
Bar oh 2x20
Log one motion
42kg 1x5reps
52kg 3x1rep
62kg 1x1rep
72kg 1x1rep
82kg 1x1rep
92kg 1x1rep
(paused at chest)
82kg 4x3reps
82kg 1x5
Axel FTO
85kg 3x1rep
Keg press
70kg 3x1rep
Incline log
65kg 2x10reps
85kg 2x8reps
Skull crushers
4x10reps
Reverse grip smith press
4x10reps
Log one motion
42kg 1x5reps
52kg 3x1rep
62kg 1x1rep
72kg 1x1rep
82kg 1x1rep
92kg 1x1rep
(paused at chest)
82kg 4x3reps
82kg 1x5
Axel FTO
85kg 3x1rep
Keg press
70kg 3x1rep
Incline log
65kg 2x10reps
85kg 2x8reps
Skull crushers
4x10reps
Reverse grip smith press
4x10reps
DL198718/07/14 @ 12:28
Box squat
20kg 1x20reps
60kg 1x3reps
80kg 1x3reps
100kg 1x3reps
120kg 1x3reps
150kg 1x3reps
Deadlift
70kg 1x2reps
100kg 1x2reps
130kg 1x2reps
160kg 1x2reps
Tng
180kg 3x10reps
Leg extension single leg
4x10reps each leg
Leg curls
4x10reps
20kg 1x20reps
60kg 1x3reps
80kg 1x3reps
100kg 1x3reps
120kg 1x3reps
150kg 1x3reps
Deadlift
70kg 1x2reps
100kg 1x2reps
130kg 1x2reps
160kg 1x2reps
Tng
180kg 3x10reps
Leg extension single leg
4x10reps each leg
Leg curls
4x10reps
DL198718/07/14 @ 17:44
Lat pull downs various grips
10x10reps
Cable pulls
4x10reps
Lat flys
4x10reps
Dumbell rows
3x10reps
Dumbell curls
4x10reps
EZ curls
4x10reps
10x10reps
Cable pulls
4x10reps
Lat flys
4x10reps
Dumbell rows
3x10reps
Dumbell curls
4x10reps
EZ curls
4x10reps
DL198701/08/14 @ 11:58
Squat
Bar 2x10reps
50kg 1x2reps
80kg 1x2reps
110kg 1x2reps
140kg 1x2reps
160kg 1x2reps
180kg 1x2reps
Deficit Speed reps
70kg 1x2reps
110kg 1x2reps
150kg 1x2reps
(Stopped there felt sick off training to early and to soon after breakfast)
Leg curls
4x12reps
Leg extension
3x12reps
1x20reps
Hyper extension
3x15reps
Sled drag
180kg 4x15meters
Lat pull down various grips
10x12reps
Bar 2x10reps
50kg 1x2reps
80kg 1x2reps
110kg 1x2reps
140kg 1x2reps
160kg 1x2reps
180kg 1x2reps
Deficit Speed reps
70kg 1x2reps
110kg 1x2reps
150kg 1x2reps
(Stopped there felt sick off training to early and to soon after breakfast)
Leg curls
4x12reps
Leg extension
3x12reps
1x20reps
Hyper extension
3x15reps
Sled drag
180kg 4x15meters
Lat pull down various grips
10x12reps
DL198701/08/14 @ 18:01
Reverse grip bench
Bar 2x20
50kg 1x10reps
70kg 1x10reps
80kg 1x10reps
90kg 2x8reps
Incline dumbells
4x20reps
French curls
28kg 3x20reps
Tricep kick backs
4x15reps
Skull crushers.
4x15reps
Bar 2x20
50kg 1x10reps
70kg 1x10reps
80kg 1x10reps
90kg 2x8reps
Incline dumbells
4x20reps
French curls
28kg 3x20reps
Tricep kick backs
4x15reps
Skull crushers.
4x15reps
DL198703/08/14 @ 15:59
DL198705/08/14 @ 09:21
Lat pull downs various grips
10x10reps
Cable pulls narrow reverse grip and wide
6x10reps
4x10reps
1x20reps
Machine rows
4x10reps
Dumbell curls
6x10reps
10x10reps
Cable pulls narrow reverse grip and wide
6x10reps
4x10reps
1x20reps
Machine rows
4x10reps
Dumbell curls
6x10reps
DL198706/08/14 @ 00:35
Squats
30kg 1x20reps
60kg 1x5reps
90kg 1x2reps
120kg 1x2reps
150kg 1x2reps
180kg 1x2reps
200kg 1x2reps
220kg 1x1reps PB
Deadlift
100kg 1x2reps
150kg 1x2reps
190kg 1x2reps
210kg 1x2reps
230kg 1x1reps
18inch dead
170kg 4x5reps
Hamstring curls
4x10reps
30kg 1x20reps
60kg 1x5reps
90kg 1x2reps
120kg 1x2reps
150kg 1x2reps
180kg 1x2reps
200kg 1x2reps
220kg 1x1reps PB
Deadlift
100kg 1x2reps
150kg 1x2reps
190kg 1x2reps
210kg 1x2reps
230kg 1x1reps
18inch dead
170kg 4x5reps
Hamstring curls
4x10reps
DL198713/08/14 @ 20:25
Missed a few sessions of my log but can't remember what I've done
Deadlift
70kg 2x5reps
110kg 1x1rep
140kg 1x1rep
170kg 1x1rep
210kg 1x1rep
250kg 1x1rep
270kg 1x1rep PB
Leg press
6x12reps
Leg curls
6x12reps
Sit ups
4x15reps
Leg raises
4x12reps
Deadlift
70kg 2x5reps
110kg 1x1rep
140kg 1x1rep
170kg 1x1rep
210kg 1x1rep
250kg 1x1rep
270kg 1x1rep PB
Leg press
6x12reps
Leg curls
6x12reps
Sit ups
4x15reps
Leg raises
4x12reps
DL198718/08/14 @ 16:23
Bench
20kg 1x20
50kg 1x10reps
80kg 1x3reps
100kg 1x1rep
130kg 1x1rep
150kg 1x1rep
100kg 1x20reps
Seated dumbells
20kg 3x20reps
Didn't go heavier because of tight shoulder
Cable flys
3x15reps
Tri set cable flys, tricep extension and bench
50,25,10
25,25,10
25,25,10
20kg 1x20
50kg 1x10reps
80kg 1x3reps
100kg 1x1rep
130kg 1x1rep
150kg 1x1rep
100kg 1x20reps
Seated dumbells
20kg 3x20reps
Didn't go heavier because of tight shoulder
Cable flys
3x15reps
Tri set cable flys, tricep extension and bench
50,25,10
25,25,10
25,25,10
DL198721/08/14 @ 07:53
Lat pull down
Few warm ups
10x10-15reps
Seated cable rows
5x10reps
Cable pulls wide and close
8x10reps
Tricep work
Few warm ups
10x10-15reps
Seated cable rows
5x10reps
Cable pulls wide and close
8x10reps
Tricep work
DL198722/08/14 @ 20:12
Squat
20kg 1x10reps
40kg 1x5reps
80kg 1x2reps
120kg 1x1reps
140kg 1x1reps
160kg 1x1rep
180kg 1x5reps
120kg 1x15reps
Leg curls
4x15reps
Leg press
3x5reps
1x3reps
370kg 1x2reps
Leg curl
3x20reps
Sit ups
4x20reps
20kg 1x10reps
40kg 1x5reps
80kg 1x2reps
120kg 1x1reps
140kg 1x1reps
160kg 1x1rep
180kg 1x5reps
120kg 1x15reps
Leg curls
4x15reps
Leg press
3x5reps
1x3reps
370kg 1x2reps
Leg curl
3x20reps
Sit ups
4x20reps