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Rich's Training Journal

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123

RichG123Icon...05-09-2011 @ 08:36 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Chest

Bench

100kg x 5 reps x 2 sets
100kg x 3 reps x 2 sets
100kg x 2 reps
RichG123Icon...13-09-2011 @ 10:18 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Chest

Bench
100kg x 5 reps x 5 sets

Incline Bench
90kg x 5 reps x 3 sets

Pec fly machine
200 x 6 reps
215 x 6 reps x 2 sets
RichG123Icon...16-09-2011 @ 08:39 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Back

Deadlift
180kg x 5 reps
200kg x 5 reps x 2 sets

Rack pulls
220kg x 5 reps x 2 sets
BigSamIcon...16-09-2011 @ 08:43 
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HORRIBLE MEDLEY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1
Member 621, 4744 posts
SQ 340, BP 220, DL 335
895.0 kgs @ 106kgs Eq
Nice bit of deadlifting bud!

you got any comps lined up for next year mate?
RichG123Icon...16-09-2011 @ 12:11 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
hey mate....cheers not feeling at full strength atm

was thinking of doing the dumfries novice comp in a weeks time other than that i havnt looked tbh

what about you got out planned?
RichG123Icon...19-09-2011 @ 08:37 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Post Edited: 19.09.2011 @ 08:47 AM by RichG123
Legs

Squat
200kg x 5 reps x 2 sets
230kg x 1 rep

Leg Press
450kg x 3 reps x 2 sets

Leg Extensions
cant remember the weight but did 8 reps x 3 sets

Calf Raises
cant remember the weight but did 15 reps x 3 sets
RichG123Icon...27-09-2011 @ 08:39 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Chest

Bench
130kg x 1 rep
110kg x 3 reps x 5 sets

Incline Bench
90kg x 3 reps x 2 sets

Machine Pec Flys
255lbs x 3 reps
255lbs x 7 reps
RichG123Icon...28-09-2011 @ 09:35 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Back

Deadlift
230kg x 3 reps
240kg x 1 rep
220kg x 3 reps
230kg x 1 rep x 2 sets
RichG123Icon...23-05-2013 @ 12:18 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
22nd May - Legs

Squats
60kg x 6
60kg x 6
100kg x 4
140kg x 4
180kg x 4
215kg x 2 (was meant to do 4 and another set of 215kg but was feeling drained)
125kg x 20 (speed set)

Leg Extensions
96lbs x 10 (toes curled back)
96lbs x 10 (toes pointed)
96lbs x 10 (toes curled back)

Hamstring curls
72lbs x 10
72lbs x 10
72lbs x 10

Calf Raises
240lbs x 10
240lbs x 10
240lbs x 10
RichG123Icon...24-05-2013 @ 09:20 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Post Edited: 24.05.2013 @ 09:21 AM by RichG123
23rd May - Shoulders

Shoulder Press (Hammer strength machine)
100kg x 10
100kg x 10
90kg x 10
80kg x 10
80kg x 10

Lateral Raises
15kg x 10
15kg x 10
15kg x 10

Front Raises
15kg x 10
15kg x 10
15kg x 10

Rear Delts
45kg x 10
45kg x 10
45kg x 10 (poor form on this set)

Upright Rows
25kg x 15
25kg x 15
25kg x 15
30kg x 10

Then finished with some grip work.

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