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MuscleDemonIcon...20-05-2016 @ 15:57 
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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
Friday 20th May 2016


Flat Dumbbell Press:
10kg x12.
16kg x10.
20kg x10.
24kg x10.
28kg x10.
30kg x10.
32kg x10.
34kg x6. x6. x6.

Seated Good Mornings:
20kg x10.
22.5kg x8.
25kg x6. x6.

Paused Back Squats:
40kg x6.
60kg x6.
70kg x6.
80kg x6.
90kg x3. x3.

Decline Sit-Ups:
6kg x10.
10g x10.

Cable Rope Pulldowns:
20kg x8.
20kg & 7.5lbs x8.
25kg x8.
25kg & 5lbs x8.
25kg & 7.5lbs x8.

Cable Rope Single-Arm Extensions:
10kg x10.
15kg x6.
10kg & 5lbs x8.
PikefingersIcon...21-05-2016 @ 00:03 
Squatting isn't doing my back any good.
Member 5108, 862 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
How's things? Those sack carries look pretty touch. Not sure I could even pick those up.

Have you been up to any deadlifting?
MuscleDemonIcon...21-05-2016 @ 15:04 
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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:How's things? Those sack carries look pretty touch. Not sure I could even pick those up.

Have you been up to any deadlifting?


Roberto hello! They are very hard to pick up and more incremental bags of sand I fill in the taller it gets and then even harder to wrap around and get to lap. Getting more efficient with this movement.

Apart from last weeks DOHG Axle deadlifting, none at all!
MuscleDemonIcon...27-05-2016 @ 17:30 
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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 27th May 2016


Flat Dumbbell Press:
10kg xMany
14kg x6.
18kg x6.
22kg x6.
26kg x6.
30kg x6.
32kg x6.
34kg x6.
36kg x6.
30kg x12.

Paused Back Squats:
40kg x5.
60kg x5.
70kg x3.
80kg x3.
90kg x3.
100kg x3.

Standing EZ bar triceps extensions: (bar weight excluded)
bar x10
5kg x10, 4 sets.

Cable Rope Pulldowns:
20kg x8.
25kg x8, 4 sets
MuscleDemonIcon...30-05-2016 @ 14:16 
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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 30th May 2016


50mm Axle Strict Press:
20kg xMany.
30kg x5.
35kg x5.
40kg x5.
45kg x5.
50kg x5.
52.5kg x5 Personal best x5. x5.
40kg x12.
MuscleDemonIcon...03-06-2016 @ 21:02 
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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 3rd June 2016


50mm Axle Strict Press:
20kg xMany.
30kg x5.
35kg x5.
40kg x3.
45kg x3.
50kg x3.
51.5kg x2.
53kg x2. Personal best
53.5kg x2. Personal best
54kg x2. Personal best
54.5kg x2. Personal best
55kg x2. Personal best

50mm Axle Deadlifts: (DOHG Only)
40kg x5.
60kg x5.
65kg x5.
67.5kg x5.
70kg x5. x5. x5.
MuscleDemonIcon...04-06-2016 @ 13:13 
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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: 04.06.2016 @ 13:13 PM by MuscleDemon
Saturday 4th June 2016


Paused Back Squats:
40kg x5.
60kg x5.
70kg x3.
80kg x3.
90kg x3.
100kg x3.
105kg x3. x3. x3.

Flat Dumbbell Press:
10kg xMany.
14kg x6.
18kg x6.
22kg x6.
26kg x6.
30kg x6.
34kg x6.
36kg x6.
28kg x8.

Standing EZ bar triceps extensions: (bar weight excluded)
Bar x10
10kg x8. x6. x6.

Cable Rope Pulldowns:
15kg x6.
20kg x6.
20kg & 5lbs x6.
20kg & 7.5lbs x6.
25kg x6.
25kg & 5lbs x6.
25kg & 7.5lbs x6.
30kg x6.

Cable V-Bar Pulldowns:
35kg x6.
40kg x6.
45kg x6.
45kg & 5lbs x6.
45kg & 7.5lbs x6.
35kg x8.
MuscleDemonIcon...07-06-2016 @ 10:46 
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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
Tuesday 7th June 2016


Paused Back Squats:
40kg x5.
50kg x5.
60kg x5.
70kg x5.
80kg x5.
85kg x3.
90kg x3.
95kg x3.
100kg x3.
105kg x4. x4. x6.
80kg x8.

Flat Dumbbell Press:
10kg xMany.
16kg x10.
20kg x8.
24kg x6.
28kg x5.
32kg x3.
34kg x3.
36kg x3.
38kg x5. x5.
28kg x12.

Seated Good Mornings:
20kg x8.
22.5kg x5.
25kg x5.
27.5kg x5.
30kg x5. Personal best x5.
MuscleDemonIcon...09-06-2016 @ 10:24 
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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: 09.06.2016 @ 10:31 AM by MuscleDemon
Thursday 9th June 2016


50mm Axle Strict Press:
20kg xMany.
30kg x3.
35kg x3.
40kg x3.
45kg x3.
47.5kg x3.
50kg x3.
51.5kg x3.
53.5kg x3.
55kg x3. Personal best x3. x3.
42.5kg x12.

50mm Axle Deadlifts: (DOHG Only)
42.5kg x5.
52.5kg x5.
60kg x5.
65kg x5.
70kg x5.
72.5kg x5. x4 (5th rep failed).
60kg x1 hold 11 seconds. x1 hold 15 seconds. x1 hold 18 seconds.
MuscleDemonIcon...10-06-2016 @ 11:26 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Friday 10th June 2016


Paused Back Squats:
40kg x3.
60kg x3.
70kg x3.
80kg x3.
90kg x2.
92.5kg x2.
95kg x2.
97.5kg x2.
100kg x2.
102.5kg x2.
105kg x2.
107.5kg x2. x2. x2. x2.

Cable Rope Pulldowns:
15kg x8.
20kg & 7.5lbs x8.
25kg x8.
25kg & 5lbs x8.
25kg & 7.5lbs x8.
30kg x6.

Cable V-Bar Pulldowns:
35kg x8.
40kg & 5lbs x8.
40kg & 7.5lbs x8.
45kg x8.
45kg & 5lbs x8.
MuscleDemonIcon...13-06-2016 @ 17:26 
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: 13.06.2016 @ 17:26 PM by MuscleDemon
Monday 13th June 2016


Flat Dumbbell Press:
12kg xMany.
16kg x10.
22kg x10.
26kg x10.
30kg x10.

Paused Back Squats:
40kg x3.
60kg x3.
80kg x3.
90kg x3.
100kg x3.
110kg x2. x2. x3.
80kg x8.

Conventional Deadlifts:
60kg x3.
100kg x2.
120kg x2.

Standing Dumbbell Mid-Lateral Raises:
4kg x8.
6kg x6.
8kg x6.
10kg x6. x6.
MuscleDemonIcon...15-06-2016 @ 15:26 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Wednesday 15th June 2016


Paused Back Squats:
40kg x3.
60kg x3.
70kg x3.
80kg x3.
90kg x2.
100kg x2.
105kg x2.
107.5kg x2.
110kg x2.
112.5kg x2. x2. x2.

Walk out and hold:
132.5kg x1.
145kg x1.
147.5kg x1.
150kg x1. x1. x1.

100kg x6. - Paused

Flat Dumbbell Press:
12kg x8.
18kg x8.
24kg x6.
28kg x3.
32kg x3.
36kg x3.
38kg x4. x4. x6. Personal best
28kg x12.

Seated Good Mornings:
20kg x6.
22.5kg x5.
25kg x4.
27.5kg x3.
30kg x3.
32.5kg x3. Personal best x3. x3.
PikefingersIcon...15-06-2016 @ 22:30 
Squatting isn't doing my back any good.
Member 5108, 862 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Nice to see you un-racking some heavy stuff.

Those dumbell bench presses are getting pretty impressive too.

Did you not like the feel of deadlift when you gave it a go the other day or did you run out of time?
MuscleDemonIcon...16-06-2016 @ 09:13 
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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: 16.06.2016 @ 09:19 AM by MuscleDemon
Pikefingers said:Nice to see you un-racking some heavy stuff.

Those dumbell bench presses are getting pretty impressive too.

Did you not like the feel of deadlift when you gave it a go the other day or did you run out of time?


Yeah, putting more effort in to squatting as I should have done a long time ago.
Realised I simply wasn't doing enough overall volume. My best back paused squat is 120kg x2. This will be surpassed soon.

That deadlift was heavy following deep paused squats, even the 120kg. My back had DOMS the next day though from the combined workout.

Really enjoy dumbbell pressing, progressing more quickly than expected. Remarkable how quickly the body develops with consistency to a certain movement. Trouble is that the max dumbbell set in the gym is 40kg. Will have to bring along micro plates and tape to attach, like a total goon Grin.
MuscleDemonIcon...22-06-2016 @ 17:38 
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: 22.06.2016 @ 17:39 PM by MuscleDemon
Wednesday 22nd June 2016


Paused Back Squats:
40kg x3.
60kg x3.
70kg x3.
80kg x3.
90kg x3.
95kg x3.
100kg x3.
105kg x2.
107.5kg x2.
110kg x2.
112.5kg x2.
115kg x2. x2.

Video of top set monitoring technique:
https://www.youtube.com/watch?v=Jz9o-perQMk

Flat Dumbbell Press:
10kg xMany.
16kg x10.
22kg x10.
26kg x10.
30kg x10.
34kg x10.
36kg x6.

Cable Rope Pulldowns:
20kg x8.
20kg & 5lbs x8.
20kg & 7.5lbs x8. x8. x8.

Cable V-Bar Pulldowns:
30kg x8.
35kg x8. x8. x8.
35kg & 5lbs x8.

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