Son of Steven gets Swole
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| Floobler |  | ... | 25-12-2016 @ 21:19 |
 Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 26.12.2016 @ 00:28 AM by Floobler Warmup : horizontal band pull-aparts, vertical band pull-aparts, band shoulders dislocates, plyometric pushups x 2 sets eachFloor press 60kg x 6 80kg x 6 100kg x 4 110kg x 3 120kg 3 sets of 3 PB Didn't feel very strong on these today, superset every set with wide grip pullups, did BW x 10, x 10, x 10, x 8, x 9 Swap to neutral wide grip BW x 11, x 10 Incline bench (low incline) 60kg x 10 80kg x 8 100kg 3 sets of 6 75kg x 13 - last 5 reps paused Incline DB flyes 15kg's x 12 20kg's x 10 23kg's x 10 Dips BW x 17, x 14, x 13, x 12, x 14 Want to build up to 5x20, could probably do it now fresh but not at the end of a session Axle pendlay rows (no straps) 60kg x 6 90kg 5x5 - very easy On last set did a doh hold with 90kg for 35 seconds away from the legs DB rows 40kg x 30 each arm Incline dumbbell pullover 20kg 4 sets of 12 Bent over DB flyes 10kg's 5 sets of 15 Lots of volume over the last couple of days, feeling it now so definitely having a rest tomorrow | ||
| Floobler | | ... | 26-12-2016 @ 01:41 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 26.12.2016 @ 01:42 AM by Floobler | ||
| Floobler | | ... | 27-12-2016 @ 02:00 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Slept most of the day so counted it as a rest day  Warmup - DB swings 10kg 5x10, RDL 20kg, 40kg, 50kg all for 8 reps each Deadlift (no belt) 60kg x 4 90kg x 3 110kg x 3 Add straps 130kg x 3 150kg x 2 170kg x 2 185kg x 3 PB - very easy 195kg x 2 PB - very easy again Did lots of mobility work / blood flow stuff on lower back earlier today, it's feeling a lot better. Strict press (completely raw) Bar x 15 40kg x 12 55kg 4 sets of 10 Push press (completely raw) 65kg x 12, x 14 Seated shoulder press Bar x 15 30kg x 15 40kg x 15 50kg x 12 55kg x 12 Dumbbell bulldozer raise 10kg's 2 sets of 20 Dumbbell strict press 10kg's x 20, x 20, x 16 ^ light weight but low rest periods, could barely lift my arms by the end of it Sprints 10 sets of 30-40m sprints Really enjoyed these, think they'll be good for explosiveness as well as conditioning | ||
| Floobler | | ... | 27-12-2016 @ 18:28 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 29.12.2016 @ 01:40 AM by Floobler Warmup: ack extensions, band pull aparts, bicep curlsClose grip bench Bar x 15 60kg x 12 80kg x 8 90kg x 5 100kg x 5 110kg x 5 120kg x 3 PB? Not sure, might have tripled this before 130kg x 1 135kg x fail, very nearly there JM press 30kg x 12 40kg x 12 50kg x 12 60kg x 10 Pressups BW + 20kg x 12 BW + 30kg x 10 BW + 40kg x 8 Farmers walk 47.5kg x 40m (drop turn @ 20m) 67.5kg x 20m 87.5kg x 20m 107.5kg x 20m Add belt 127.5kg x about 10m, dropped after 5m but managed another pick, was a PB BB curls 20kg x 15 30kg x 12 40kg x 8 50kg x 6 60kg x 4, 50kg x 5, 40kg x 5, 30kg x 6, 20kg x 12 drop set Hammer curls 10kg's x 20 15kg's x 15 20kg's x 12 Rolling thunder DL 20kg x 3 each arm 40kg x 3 each arm 55kg x 7 second hold with left - felt very weak, arms were dead 55kg x 20 second hold with right | ||
| Floobler | | ... | 28-12-2016 @ 17:12 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 28.12.2016 @ 23:47 PM by Floobler Farmers walk yesterday f**ked me up a bit so went light on legsWarmup: kettlebell swings, decline sit-ups, rowing machine Romanian DL 50kg x 8 70kg x 6 90kg 5 sets of 6 Did these with a pause at the bottom, liked how it felt Weighted box jump (everything to a 20" box) 20kg x 5 30kg x 5 40kg 4 sets of 5 50kg x 2 60kg x 2 Stepups 35kg 4 sets of 3 Hamstring curls single leg negatives 80lbs x 5 each leg 100lbs 4 sets of 5 Front squat Bar x 15 50kg x 12 80kg x 10 100kg x 8 120kg x 5 132.5kg x 3 PB Seated calf raise 40kg 5 sets of 15 No belt, straps or sleeves today, really happy with front squats especially after everything else. Think 160 is on the cards soon | ||
| Floobler | | ... | 29-12-2016 @ 22:31 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Low incline bench (elbow sleeves & wrist wraps) Bar 2 sets of 20 50kg x 12 70kg x 8 85kg x 8 100kg x 6 110kg 4 sets of 5 PB 122.5kg x 1 PB - very easy Dips BW 2 sets of 15 + 20kg 2 sets of 12 +35kg x 8 Dumbbell flyes (feet up) 20kg's 4 sets of 12 20kg's x 15 Bent over rows Bar x 20 60kg x 15 Add straps & soft belt 80kg x 12 100kg x 12 120kg x 10 140kg x 8 PB Wide grip pullups BW x 13, x 9, x 9 Inside grip pullups BW x 10, x 9, x 9 | ||
| Floobler |  | ... | 30-12-2016 @ 12:48 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Light on arms today, superset biceps & triceps EZ bar curls 10kg x 20 20kg x 15 30kg x 12 35kg x 10 40kg x 10 45kg x 10 EZ bar Incline skullcrushers 10kg x 20 20kg x 20 30kg x 20 35kg x 20 40kg x 16 45kg x 12 Seated arm over arm sled pull 20kg x 20m 30kg x 20m 40kg x 20m 45kg x 20m Second time doing this, only went up to 25kg last time so big increase. Still pretty easy Spider curls (close grip) 10kg x 15 15kg 2 sets of 12 20kg x 12 Overhead EZ bar extensions 35kg 4 sets of 20 Wall EZ bar curls 12.5kg x 20 15kg x 15 20kg x 11, x 12 Close grip bench press 52.5kg 3 sets of 20 V-bar pushdowns 110lbs 5 sets of 20 Rope hammer curls 50lbs x 20, x 17, x 17, x 16, x 15 Pump of the gods | ||
| Floobler | | ... | 31-12-2016 @ 08:43 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Warmup: plyometric steps 3 sets of 12 superset with squat jumps 3 sets of 5 Back extensions BW 3 sets of 12 superset with RDLs 3 sets of 8 with 20kg, 50kg & 50kg Completely raw on everything today, no belt, sleeves, wraps etc Squat 60kg x 6 100kg x 5 140kg x 3 160kg x 4 PB 180kg x 2 PB 140kg x 8 PB - did these reps constant tension style Little ashamed of how much weaker I am on squats without a belt. Only second time training them beltless, just took little increases over last week for some cheap PBs Box squat 100kg x 6 145kg 4 sets of 5 - 5kg on last week and felt easier as well, very speedy Strict press Bar x 10 40kg x 8 50kg x 5 57.5kg 5 sets of 10 ^ might seem an easy weight but was very hard by last couple of sets. Think if I can get up to 70kg for strict sets of 10 my overhead should be stupid strong Seated shoulder press Bar x 20 40kg x 15 50kg x 15 60kg 2 sets of 11 Bulldozer raises superset with bent over flyes 10kg's 2 sets of 20 each exercise | ||
| Floobler | | ... | 31-12-2016 @ 19:44 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 31.12.2016 @ 23:41 PM by Floobler | ||
| mark_f1 | | ... | 31-12-2016 @ 21:33 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | I thought that is a strong beltless squat. Id crumble under 180 without a belt lol | ||
| Floobler | | ... | 31-12-2016 @ 23:40 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | mark_f1 said:I thought that is a strong beltless squat. Id crumble under 180 without a belt lol Deffo felt like I was crumbling in the hole today mate! Don't think it's right that I can rep 180x8 with a belt then only hit it for 2 without, gonna keep it off for now try and build up my core strength | ||
| Floobler | | ... | 02-01-2017 @ 12:54 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 02.01.2017 @ 13:15 PM by Floobler Warmup: push-ups, plyo push-ups & band dislocatesBench press Bar x 25, x 15 60kg x 10 80kg x 8 100kg x 5 110kg x 5 Add elbow sleeves & wrist wraps 110kg x 5 120kg x 3 130kg 2 sets of 2 PB Incline bench (low incline) 60kg x 12 80kg x 10 95kg x 8 PB 102.5kg 2 sets of 6 PB Incline DB flyes 15kg's 2 sets of 20 20kg's 2 sets of 15 Dips BW x 10 +20kg x 10 +40kg x 6, x 6, x 5 BW x 23 - dissappointed to miss the 6th rep on last set so threw in a rep out set with just bodyweight Skullcrushers (to forehead) 40kg 5 sets of 10 Overhead DB extension 35kg 4 sets of 10 New Years resolution is to do more cardio, so probably gunna do some running after work tonight | ||
| Floobler | | ... | 02-01-2017 @ 15:52 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | 1 mile run in 10:20 - suppose it's a start, hopefully sub 10 minutes next time 500m row in 1:51 Cardio sucks | ||
| Floobler | | ... | 02-01-2017 @ 23:54 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 04.01.2017 @ 18:09 PM by Floobler Gonna be doing an extra 5 hour shift so probably won't have time to train tomorrow, decided to hit back tonight instead. Had a nap so fairly freshSome dumbbell swings to warm up glutes & lower back, no belt on anything again Axle double overhand deadlift 60kg x 6, x 5 80kg x 4 100kg x 3 110kg x 2 Add chalk 120kg x 2 130kg x 2 - PB? Thought it was 120 when I did it haha 135kg x 1 PB, not easy but more there Axle pendlay rows 92.5kg 4 sets of 5 92.5kg x 10 PB 15" deadlift 60kg x 10 Add straps, did enough grip work already 100kg x 10 130kg x 10 160kg x 10 180kg x 10 PB Easy, lower back is feeling good. A lot more solid since doing all the beltless stuff Wide grip pullups +5kg x 10, x 9, x 7 BW x 9 BW x 11 - neutral grip BW x 8 - close underhand grip DB rows 42.5kg x 22 each arm - tired by this point, wanted 30 DB pullovers 20kg 4 sets of 15 | ||
| mark_f1 | | ... | 03-01-2017 @ 14:46 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Great D.O.H axle!!! | ||