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brownbearIcon16/1/1616-01-2016 @ 01:18 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Seated db oh press
27.5 4x10

Seated db laterals
10s 4x10-12

Face pulls
3x12

Shrugs 1arm
40 3x10

Calf raises
60 3x15

Single leg curls
25x10
20x10,10

Leg Ext
60 3x10

Single leg sldl
10 3x12

Db Split squat
25s 3x8
brownbearIcon16/1/1616-01-2016 @ 17:01 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Incline db paused
40s X 10
40s X 10
40s X 10

Decline bb elbows flared slow
80x10
80x10
80x10

One arm flat db press
18 3x10 each side

Cable crossovers
20 3x12

Barbell curl
40kg 3x8

Preacher machine one arm curl
10x12
15x10
10x10

Suitcase deadlift
70 3x5

Decline abs with Bb overhead
20 3x5
brownbearIcon18/1/1618-01-2016 @ 22:20 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Underhand pulldowns
80 3x8

Hs 1 arm row
50kg/arm 3x8

Inverted row
10
8
7

Deadlift
220x3

Db oh extension
32.5 4x12

1 arm cable press downs
4x12
brownbearIcon20/01/201621-01-2016 @ 07:31 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Hs shoulder press reverse
25/side X 10
35/side X 6
30/side X 8
30/side X 6

Cable side laterals
3x12

Rear flyes
7.5s 3x12

Seated db shrugs
45s 4x12
brownbearIcon25/01/201625-01-2016 @ 07:27 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Standing calf raise
110x10,10,10,10

Sldl one foot forward
60x8/leg
60x8/leg
60x8/leg

Lying leg curls
45x10
45x8
40x8
35x10

Leg extension
60x10
85x8 drop to 60x8 drop to 45x8

Hb squat
130x5,5

Single leg leg extension
10x10,10,10 slow
brownbearIcon25/1/1626-01-2016 @ 00:27 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Post Edited: 26.01.2016 @ 12:53 PM by brownbear
Decline bench - pause 1 inch off chest
40x10
60x10
80x10

100x10
110x5
100x8

Incline bb ultra wide, elbows flared
60x10
70x10
60x10

Pec deck
20x10
35x8
30x8

HS chest press
25/side x10
25/side x10

EZ bar preacher curl
5/side x 10
10/side x 10
12.5/side x 6
10/side x 6-8

Hammer curls
10s x 10
10s x 10

Curl machine
30x15
30x15

Abs 4 sets
brownbearIcon26/1/1626-01-2016 @ 19:50 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Neutral grip pull-ups
15
12

Wide grip pull-ups
8

Rope pulldowns
42.5x10
50x10
50x8

Smith rows
20/side X 10
20/side X 10
20/side X 10

Db rows
30x10
30x10

Back extensions
20
20
15

Push downs
35x12
35x10
30x10
25x10
Rev push downs
20x10
20x10

1 arm oh extensions
10x10
10x10
10x10
brownbearIcon28/1/1628-01-2016 @ 22:43 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Db seated oh press (v strict)
30x12
35x6
30x12
30x10

Seated side laterals strict
7.5s X 15
7.5s X 15
7.5s X 13

Incline bench rear delts
5s X 15
5s X 15

Low bar squat
180x5

High bar squat, pause and no lockout
100x10
100x10
100x8

Leg extensions
35x10
50x10
50x10
50x10
50x10

Leg curls one legged
15x12
20x12
20x12
20x12
brownbearIcon1/2/1601-02-2016 @ 23:49 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Bench- Spoto press- paused inch off chest
60x10
80x6

100x8
95x8
90x6

Incline smith slow and controlled
60x10
80x6
70x8
60x12

Smith flat pin press
70x12
90x6
70x10

Pec deck 2 sets
Crossovers 2 sets

Fixed Barbell curl
45kg X 8
45kg X 8
45kg X 8

Db preacher curl
10x10,10,10

Cable curl 2x10
brownbearIcon3/2/1603-02-2016 @ 00:41 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Wide grip pullups
10
10

Lat pulls, no leg support
50x10
57.5x8
50x10
50x10
42.5x10

Db chest supported rows
25s X 10
25s X 10
25s X 10

T bar row
40x10
60x6
60x8 drop 40x6 drop 20x10

Back extensions weight behind head
5kg X 10
5kg X 10
5kg X 10

Seated 1 arm Db oh extension
37.5kg X 15
37.5 X 15
37.5 X 12

One arm cable push downs
5 sets
brownbearIcon4/2/1604-02-2016 @ 00:48 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Smith press 75 deg
60x10
70x10
70x10

90 deg
60x8
60x8 drop to 40x8

Side laterals
12.5s 3x12

Face pulls
35x15
45x12
50x10

Cable upright rows
10
10
10

Cable shrugs
10
10
10

Seated calf raises
45kg
25,15,15,15

Db sldl
20s X 10
30s X 10
42.5s X 10
42.5s X 10

Lying leg curls
40x10
35x10 drop to 25x8

Leg extensions
40x25
40x20
30x25
30x30
(100 reps)

Leg press narrow stance, controlled
+170kg X 12,12,12
brownbearIcon4/2/1606-02-2016 @ 15:02 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Incline db bench
47.5s x 8
drop to
40s x 8
drop to
32.5s x 8

Cable crossover
Chest press


Hammer curls
25s x 6 drop to 17.5s x 8 drop to 10s x 10

Incline curls
10s 3x12
brownbearIcon6/2/1606-02-2016 @ 15:08 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Wide grip pullups
10 -
switched to pulldowns, got a tight trap

Lat pulldowns- max width- slow negatives, hold contraction
70x10
80x10
90x6
75x8

T bar rows
15x10
25x10
35x10
45x10
45x12 drop to 35x8 drop to 25x8

1 arm chest press rows
stack x 10/side

1 arm cable rows
30 x 10/side
30 x 10/side

Seated OH ez bar extension
10kg/side x 15
15kg/side x 10
15kg/side x 12

Cable extensions
40x12
40x12
60x8 drop to 50x8 drop to 35x10 drop to 20x10
brownbearIcon8/2/1609-02-2016 @ 00:14 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Seated db press- 90 deg
25s x 10
32.5s x 10
32.5s x 10

Seated side laterals
10s x 15
10s x 15
10s x 15

Seated db press
25s x 12

incline rev flye
5s x 20
5s x 18
5s x 15

Shrugs- 10 reps behind back, 10 in front
60kg
100kg
100kg

Cable shrugs- heavy stack
50x20 drop to 40x20 drop to 30x20


Singe leg lying leg curls
15 x 10
20 x 10
20 x 10
20 x 8

Paused squat- no lockout
60x5
100x5
140x3- adductor pain- decided not to get hurt

Leg extensions- lift with both legs and negative on one leg
40 x 10 (5 negs per leg)
50 x 10 (5 negs per leg)
65 x 6 (3 negs per leg) drop to 50 x 10 (5 negs per leg) drop to 30 x 16 (8 negs per leg)

Machine leg press- narrow low stance
125 x 15
125 x 15
125 x 15

SLDL- one foot forward
20kg x 10/leg
45kg x 10/leg
45kg x 10/leg

Standing calf raises
80 x 15 drop to 60 x 15 drop to 40 x 15
fongIcon...09-02-2016 @ 09:23 
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really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
I wasn't being facetious on facebook, are you actually a bb'er now? Happy

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