Paul Lewandowski's training journal
| EllD90 |  | ... | 16-07-2016 @ 18:29 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Starting to look like a Bodybuilder's journal! | ||
| PaulLewandowski | | ... | 17-07-2016 @ 00:43 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Haha you're not wrong, it will look like this for the next 8 weeks, looking to pack on as much size as I can | ||
| PaulLewandowski |  | 18/07/2016 squats | 18-07-2016 @ 21:59 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Post Edited: 18.07.2016 @ 21:59 PM by PaulLewandowski High bar squats Bar x 10 60 x 5 100 x 3 122.5 X 8 122.5 X 8 122.5 X 8 122.5 X 8 122.5 X 8 Front squat 67.5 x 3 100 X 8 100 X 8 Leg extensions 85lbs 5 X 10 Leg curls 35kg 5 X 10 Plank 3 X 45 seconds Late night closing up shop at work so pretty tired & the heat didn't help but weight moved well | ||
| PaulLewandowski | | 19/08/2016 bench press | 19-07-2016 @ 20:14 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Close grip bench press 60 x 5 90 X 8 90 X 8 90 X 8 90 X 8 90 X 8 Wide grip chin ups + 2.5kg 5 X 8 Flat DB bench press (slight pause) 30 X 8 30 X 8 30 X 8 30 X 8 30 X 8 Incline chest supported DB row 40 X 8 40 X 8 40 X 8 40 X 8 40 X 8 Skull crushers 30 X 10 30 X 10 30 X 10 Heat was crazy but weights felt better than last bench session | ||
| PaulLewandowski | | 20/07/2016 deadlifts | 20-07-2016 @ 21:44 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Paused deadlift 60 x 3 100 x 3 140 x 2 152.5 X 8 152.5 X 8 152.5 X 8 152.5 X 8 152.5 X 8 Plank 3 X 50 seconds | ||
| PaulLewandowski | | 22/07/2016 squats | 22-07-2016 @ 21:16 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | High bar squats Bar x few 60 x 5 100 x 3 120 x 1 127.5 X 8 127.5 X 8 127.5 X 8 127.5 X 8 127.5 X 8 Front squats 67.5 x 5 105 X 8 105 X 8 Leg extensions 90lbs 5 X 10 Leg curls 37.5kg 5 X 10 Plank 3 X 50 seconds Fatigue building up, looking to push through another week then deload | ||
| PaulLewandowski | | 23/07/2016 incline press | 23-07-2016 @ 23:42 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Close grip incline press Bar x many 60 x 5 77.5 X 8 77.5 X 8 77.5 X 8 77.5 X 8 77.5 X 8 neutral grip pull ups bw + 2.5kg 5 X 8 incline DB press (slight pause) 24 X 8 24 X 8 24 X 8 24 X 8 24 X 8 supinated grip lat pulldowns 65 X 8 65 X 8 65 X 8 65 X 8 65 X 8 rolling tricep extensions 12 X 10 12 X 10 12 X 10 pumptastic  | ||
| PaulLewandowski | | 25/07/2016 squats | 25-07-2016 @ 21:48 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | High bar squat Bar x many 60 x 5 100 x 3 120 x 1 132.5 X 8 132.5 X 8 132.5 X 8 132.5 X 8 132.5 X 8 Front squat 60 x 5 100 x 1 107.5 X 8 107.5 X 8 Leg extensions 42.5kg 5 X 10 Leg curls 40kg 5 X 10 Plank 3 X 55 seconds Weight moved better than expected today | ||
| PaulLewandowski | | 26/07/2016 bench press | 26-07-2016 @ 19:12 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Close grip bench press Bar x many 60 x 5 97.5 X 8 97.5 X 8 97.5 X 8 97.5 X 8 97.5 X 8 Wide grip pull ups BW + 5kg 5 X 8 Flat DB bench press (slight pause) 32.5 X 8 32.5 X 8 32.5 X 8 32.5 X 8 32.5 X 8 Incline DB chest supported row 42.5 X 8 42.5 X 8 42.5 X 8 42.5 X 8 42.5 X 8 Skull crushers 33 X 10 33 X 7 33 X 6 Good session, getting tough towards the end | ||
| PaulLewandowski | | 27/07/2016 deadlifts | 27-07-2016 @ 17:59 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Paused deadlift 70 x 5 120 x 3 160 x 1 165 X 8 165 X 8 165 X 8 165 X 8 165 X 8 Plank 3 X 55 seconds Very tough but got the work done | ||
| PaulLewandowski | | 29/07/2016 squats | 29-07-2016 @ 20:10 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | High bar squats Bar x few 70 x 5 100 x 3 120 x 1 137.5 X 8 137.5 X 8 137.5 X 8 137.5 X 8 137.5 X 8 Front squat 60 x 5 100 x 1 112.5 X 8 112.5 X 8 Leg extensions 45kg 5 X 10 Leg curls 42.5kg 5 X 10 Plank 3 X 60 seconds Session felt surprisingly good despite the horrible doms sticking around  | ||
| PaulLewandowski | | 30/07/2016 incline press | 30-07-2016 @ 14:20 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Close grip incline press Bar x many 60 x 5 80 x 2 85 X 8 85 X 8 85 X 8 85 X 8 85 X 8 Neutral grip pull ups BW + 5kg 5 X 8 Incline DB press (slight pause) 27.5 X 8 25 X 8 25 X 8 25 X 8 25 X 8 Supinated grip Lat pulldowns 68 X 8 68 X 8 68 X 8 68 X 8 68 X 8 Rolling tricep extensions 15 X 10 15 X 10 15 X 9 Started to feel flat towards the end of the session. BW pretty much 100kg on the dot feeling in great condition atm. Hopefully deloading next week will do me well. | ||
| PaulLewandowski | | 01/08/2016 deload squats | 01-08-2016 @ 17:50 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | High bar squat Bar x many 60 x 5 100 x 3 120 x 1 125 X 5 125 X 5 125 X 5 125 X 5 Front squats 60 X 5 100 X 4 100 X 4 Leg extensions 90lbs 5 X 5 Leg curls 37.5 kg 5 X 5 Plank 3 X 30 seconds Deload just in time, still felt a little rough even on the light sets | ||
| PaulLewandowski | | 02/08/2016 deload bench press | 02-08-2016 @ 23:07 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Close grip bench press 60 x 5 87.5 X 5 87.5 X 5 87.5 X 5 87.5 X 5 Chins Bw 4 X 5 DB bench press 30 X 5 30 X 5 30 X 5 30 X 5 Incline chest supported DB row 37.5 X 5 37.5 X 5 37.5 X 5 37.5 X 5 Skull crushers 27.5 X 5 27.5 X 5 27.5 X 5 | ||
| PaulLewandowski | | 03/08/2016 deload deadlifts | 04-08-2016 @ 01:32 |
Lou and Andy Member 4795, 334 posts SQ 250, BP 155, DL 260665.0 kgs @ 98.9kgs UnEq | Paused Deadlifts 70 x 5 120 x 2 147.5 X 5 147.5 X 5 147.5 X 5 147.5 X 5 Plank 3 X 30 seconds | ||
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