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1369philIcon...14-12-2016 @ 06:44 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Bit of a poor morning, adjustments needed

Deadlifts

145 x 5
145 x 3
145 x 3

Back raises, calves for a few lacklustre sets
1369philIcon...15-12-2016 @ 07:00 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Standing press

57.5 x 5 x 5

Pulldowns (3 variations for 3 sets)
Seated and standing dumbells press (3 sets each)

Face pulls 3 sets
1369philIcon...16-12-2016 @ 08:13 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Front squats

82.5 x 5 (3 sets)

Hack squats

100 x 5 (3 sets)


Back feeling sore, couple more bits to finish
1369philIcon...19-12-2016 @ 07:47 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Fat grip deadlifts

70 x 8
80 x 8
85 x 8
90 x 8 (a set of ab wheel before and calf raises after each set)

Fat grip stiff leg deads

50 x 8
60 x 8
70 x 8
75 x 8 (ab brace things before and seated calf after each set)

Back raises and abductor for 3 sets

Farmers walk for 2 short trips
1369philIcon...20-12-2016 @ 06:53 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Bench press

80 x 8
85 x 8
90 x 8
80 x 8

(Each set preceded by 80 x 8 bent over rows and followed by oblique bendy things)

Incline bench

60 x 8
65 x 8
70 x 8
70 x 8

(Each set preceded by cable rows and followed by standing bar twists)

Dips, curls and pushdowns - 3 rounds of 8 reps
1369philIcon...21-12-2016 @ 07:29 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Everything aches this morning

Squats

Up to 100 x 8

Then loads of machines for sets of 10
1369philIcon...22-12-2016 @ 08:06 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Standing press

60 x 5 x 5

Seated dumbell press

30 X 5 (3 sets)

Standing dumbell clean and press

20 x 5 (3 sets)

5 sets of 15 face pulls and 2 sets of machine press to finish
1369philIcon...23-12-2016 @ 09:58 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Bent over rows

90 x 5 x 5
100 x 5

Chins

10 x 3 (2 sets)
3 reps x 8 sets
1369philIcon...02-01-2017 @ 10:31 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
First workout of the year.

Deadlifts
100 x 8
110 x 8
120 x 8
130 x 8

(Deads preceded by leg extensions and followed by an wheel)

Stiff legged deadlifts

80 x 8
90 x 8
100 x 8
105 x 8

(Preceded by light hack squats and followed by planks)

3 sets of calf press and abductor machine

An easy 10 minutes of biking to finish
1369philIcon...03-01-2017 @ 08:04 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Barbell rows

60 x 8
70 x 8
80 x 8
90 x 8

Bench Press

70 x 8
80 x 8
90 x 8
95 x 6

One arm rows

25 x 8
27 x 8
27 x 8
30 x 8

Dips

3 sets x 8
10 x 8

Inclines

60 x 8

Dumbell bench

30 x 5
1369philIcon...05-01-2017 @ 09:05 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squat

80 x 8
90 x 8
100 x 8
100 x 8

Some other stuff - feel rough
1369philIcon...06-01-2017 @ 07:34 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Standing press

50 x 8 (4 sets)
60 x 5 (2 sets)

Leg press

160 x 10
160 x 12
200 x 10
200 x 10
1369philIcon...09-01-2017 @ 07:42 
Avatar
doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Bench press

80 x 10 (4 sets)

Deadlifts

100 x 10 (4 sets)

Face pulls and calves for 4 sets

15 mins of light biking
1369philIcon...10-01-2017 @ 15:23 
Avatar
doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
This morning, just getting some volume in without making my back too sore

Standing press

50 x 10 (4 sets)

Leg press

200 x 10 (4 sets)
1369philIcon...11-01-2017 @ 07:29 
Avatar
doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
More accessory stuff today - nothing exciting

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