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MuscleDemonIcon...09-05-2017 @ 20:57 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 09.05.2017 @ 21:02 PM by MuscleDemon
Tuesday 9th May 2017

Evening

Sandbag Carry:
25kg 7Metres x6. x6.
35kg 7M x6.
40kg 7M x6.
45kg 7M x4.
47.5kg 7M x4.
50kg 7M x4.
52.5kg 7M x4.
MuscleDemonIcon...12-05-2017 @ 13:46 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Friday 12th May 2017

Late morning

Back Squats:
Bodyweight x6.
20kg x6.
32.5kg x6.
45kg x6.
57.5kg x6.
70kg x6.
82.5kg x6.
92.5kg x3.
100kg x3.
105kg x3.
110kg x3.
115kg x3. x3.
120kg x1.
125kg x1.
127.5kg x1.
130kg x1.

Pin Quarter Squats:
100kg x6.
120kg x6.
130kg x6.
150kg x3. x3. x3.

Flat Dumbbell Press: (Neutral grip)
6kg x8.
8kg x8.
10kg x8.
12kg x8.
14kg x6. x6.
PikefingersIcon...12-05-2017 @ 16:40 
Squatting isn't doing my back any good.
Member 5108, 862 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Am enjoying the small but progressive squat poundage increases. Keep it up and you will be hitting new levels of swoleness soon. Are the squats with a belt?
MuscleDemonIcon...12-05-2017 @ 18:25 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Pikefingers said:Am enjoying the small but progressive squat poundage increases. Keep it up and you will be hitting new levels of swoleness soon. Are the squats with a belt?


I am especially enjoying them! Keeps progress constant and I don't get burnt out as they are small incremental increases which will add up over time. I feel I could get more reps with the top range of sets but force myself to stick to the plan.

I will mark ' - belt' if one is used. Full range of motion.
MuscleDemonIcon...13-05-2017 @ 18:42 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Saturday 13th May 2017

Late afternoon

Overhead Squats:
7kg resistance band x6.
16kg resistance band x6.
20kg x6.
22.5kg x6.
25kg x6.
27.5kg x6.

Zercher Squats: (Off floor, 50mm axle bar)
40kg x6.
50kg x6.
60kg x6.
65kg x6.
65kg x3.
70kg x3.
72.5kg x3.
73.75kg x3. Personal best
75kg x3. Personal best

Pendlay Rows:
30kg x6.
40kg x6.
47.5kg x6.
55kg x6.
60kg x3.
65kg x3.
70kg x3.
72.5kg x3.Personal best
78.25kg x1, 5 singles Personal best
MuscleDemonIcon...15-05-2017 @ 13:45 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Monday 15th May 2017

Midday

Back Squats:
Bodyweight x6.
20kg x6.
32.5kg x6.
45kg x6.
57.5kg x6.
70kg x6.
82.5kg x6.
92.5kg x3.
100kg x3.
105kg x3.
110kg x3.
115.5kg x3. x3.
120.5kg x1.
125.5kg x1.
128kg x1.
130.5kg x1.

Flat Dumbbell Press: (Neutral grip)
8kg x8.
10kg x8.
12kg x8.
14kg x8.
16kg x6. x6. x6.
MuscleDemonIcon...19-05-2017 @ 19:25 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Friday 19th May 2017

Late afternoon

Conventional Deadlifts: (DOHG Only)
20kg x6.
40kg x6.
60kg x6.
70kg x3.
80kg x3.
90kg x3.
100kg x3.
105kg x2.
110kg x2.
112.5kg x1.


Compelled myself to train following run of night shifts. No focus, lacked energy, not ready. Have to remember to train more intuitively.
MuscleDemonIcon...20-05-2017 @ 16:07 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 20.05.2017 @ 20:51 PM by MuscleDemon
Saturday 20th May 2017

Afternoon

Flat Dumbbell Press: (Neutral grip)
6kg x10.
10kg x10.
14kg x8.
16kg x8.
18kg x8. x8.

Back Squats:
Bodyweight x6.
20kg x6.
30kg x6.
40kg x6.
50kg x6.
60kg x6.
70kg x6.
80kg x6.
90kg x3.
100kg x3.
106kg x3.
111kg x3.
116kg x3. x3.
121kg x1.
126kg x1.
128.5kg x1.
131kg x1.

Standing Barbell Calf Raises:
40kg x8.
50kg x8.
55kg x8. x8.
60kg x8.

Triceps Rope Cable Extensions:
15kg x10.
20kg x10.
25kg x8.
25kg & 5lbs x8.
25kg & 7.5lbs x8.


Evening

50mm Axle biceps curls:
20kg x10. x10.
22kg x6. x6. x6.

50mm Axle Reverse Curls:
20kg x7. x5. x3.

Reverse Curls:
20kg x10.
22kg x8.
22.5kg x6. x6. x6.
MuscleDemonIcon...22-05-2017 @ 21:35 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Tuesday 22nd May 2017

Evening

Flat Dumbbell Press: (Neutral grip)
6kg x10.
10kg x10.
14kg x8.
16kg x8.
18kg x8.
20kg x8. Personal best x8.

4th time performing this exercise. Weight not challenging yet, start to chart progress so PB marked.

Back Squats:
Bodyweight x6.
20kg x6.
30kg x6.
40kg x6.
50kg x6.
60kg x6.
70kg x6.
80kg x6.
90kg x3.
100kg x3.
107.5kg x3.
112.5kg x3.
116.5kg x3. x3.
121.5kg x1.
126.5kg x1.
129kg x1.
131.5kg x1.

Static Hold
150kg x1.
160kg x1.
170kg x1.
175kg x1.
180kg x1.
182.kg x1.
185kg x1.
187.5kg x1.

Seated Good Mornings:
10kg x8.
20kg x8.
25kg x8.
30kg x8.
35kg x8.
PikefingersIcon...22-05-2017 @ 22:12 
Squatting isn't doing my back any good.
Member 5108, 862 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
MuscleDemon said:Tuesday 22nd May 2017

Evening

Flat Dumbbell Press: (Neutral grip)
6kg x10.
10kg x10.
14kg x8.
16kg x8.
18kg x8.
20kg x8. Personal best x8.

4th time performing this exercise. Weight not challenging yet, start to chart progress so PB marked.

Back Squats:
Bodyweight x6.
20kg x6.
30kg x6.
40kg x6.
50kg x6.
60kg x6.
70kg x6.
80kg x6.
90kg x3.
100kg x3.
107.5kg x3.
112.5kg x3.
116.5kg x3. x3.
121.5kg x1.
126.5kg x1.
129kg x1.
131.5kg x1.

Static Hold
150kg x1.
160kg x1.
170kg x1.
175kg x1.
180kg x1.
182.kg x1.
185kg x1.
187.5kg x1.

Seated Good Mornings:
10kg x8.
20kg x8.
25kg x8.
30kg x8.
35kg x8.


Looks like strength is ramping up nicely.
MuscleDemonIcon...23-05-2017 @ 08:39 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 25.05.2017 @ 10:19 AM by MuscleDemon
Pikefingers said:
Looks like strength is ramping up nicely.


Yes, I am really enjoying training this way. I know exactly what targets to hit which makes training more efficient.
Following the same example as squats with strict barbell pressing, starting today. Here I will increase by 0.25kg which with time and more regular sessions will build quickly. My PB is 68kg which will arrive soon enough.


Wednesday 24th May 2017

Morning

Strict Barbell Press:
20kg x10.
27.5kg x6.
35kg x6.
40kg x3.
45kg x3.
50kg x3.
53.75kg x3. x3.
56.25kg x1.
58.75kg x1.
60kg x1.
61.25kg x1.


Weak and sore from yesterday evenings training compounded with zero sleep made this session harder than expected.
MuscleDemonIcon...25-05-2017 @ 10:18 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 25.05.2017 @ 12:22 PM by MuscleDemon
Thursday 25th May 2017

Morning

Flat Dumbbell Press: (Neutral grip)
6kg x10.
10kg x10.
14kg x8.
16kg x8.
18kg x8.
20kg x8.
22kg x8. Personal best

Back Squats:
20kg x3.
40kg x3.
60kg x3.
80kg x3.
95kg x3.
105kg x3.
112.5kg x3.
117kg x3. x3.
122kg x1.
127kg x1.
129.5kg x1.
132kg x1.

Barbell Waiters Walk:
15kg x4 lengths of gym
20kg x2 lengths.
22.5kg x2 lengths.
25kg x2 lengths.
27.5kg x2 lengths.

Dead-hang Pull-Ups:
Bwt x5, 5 sets.

Triceps Rope Cable Extensions:
15kg x10.
20kg x10.
25kg x8.
25kg & 5lbs x8.
25kg & 7.5lbs x8.
PikefingersIcon...25-05-2017 @ 17:47 
Squatting isn't doing my back any good.
Member 5108, 862 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
What's your beltless squat PB?

I'm guessing you've put on some weight in the last month or so?
MuscleDemonIcon...25-05-2017 @ 21:52 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Pikefingers said:What's your beltless squat PB?

I'm guessing you've put on some weight in the last month or so?


I don't know what my beltless PB is.

Bodyweight rising steadily again, still merely in a range 61.5-63kg.

I bought a Nutribullet and it's helping a lot! Made a shake right now; 1 banana, 2 eggs, ice cream and protein powder.
PikefingersIcon...25-05-2017 @ 22:24 
Squatting isn't doing my back any good.
Member 5108, 862 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
MuscleDemon said:
I don't know what my beltless PB is.
Bodyweight rising steadily again, still merely in a range 61.5-63kg.
I bought a Nutribullet and it's helping a lot! Made a shake right now; 1 banana, 2 eggs, ice cream and protein powder.


Ice cream is awesome in shakes. I was having it with 2 scoops of weight gainer when I was megabulking last year.

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