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brownbearIcon10/2/1610-02-2016 @ 23:10 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Spoto Press
110kg x 6 drop to
90x5 drop to
60x12

One arm flat db press
32.5 x 9,4,2 RP

Seated db side laterals
10s x 15,10,9 RP

Seated DB Press 90 deg
25s x 10,6,5 RP

Wide grip pullups
10, 4, 2 RP

Chest supported rows high handles
+45kg x 8, 5, 4 RP

Cable rows
55x10

Rack pulls- slow and controlled
160kg x 8 drop to
120kg x 8

Bent rear flye
5s x 12,12

Leg ext ss with leg curls
3x15/3x12
brownbearIcon11/02/201611-02-2016 @ 22:56 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Barbell curls
45kg x 10,5,2 rest pause

Ez bar curls muscle round
7.5kg/side x 4,4,4,4,4,6

SLDL- slow negatives, back arched
110kg x 10
150kg x 8

Smith squats- 5 second negs paused
100kg x 9,4,2 rest pause

Lat pulldown (sat out of support) SS with incline chest press
50x15/50x20
50x15/50x15
50x12/50x15

Side and front raises 3 sets
brownbearIcon14/2/1614-02-2016 @ 16:22 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Decline bb bench (chain approx 12-14kg)
60kg + 2 chains x 10
80kg + 2 chains x 6
100kg + 2 chains x 5

100kg + 2 chains x 3 drop to
80kg + 2 chains x 3 drop to
60kg + 2 chains x 8


Incline db bench- slow negs
40s x 12 drop to
32s x 6 drop to
24s x 7

Lying cable crossover on bench
20 x 8
15 x 4,4,4,3,2,2

Seated oh db press
26s x 15
30s x 8

Seated db lateral raise muscle round
8s x 4,4,4,4,4,12

CGBP + 2 chains
60kg + 2 chains x 6
50kg + 2 chains x 4,4,2,2,1,2

One arm cable pressdowns
15 x 22/arm
10 x 24/arm

Rev grip pulldowns
70 x 4,4,4,4,4,4

Underhand bb row
60kg + 2chains x 10
80kg + 2chains x 8 drop to 60kg+2chains x 8

Cable rows- wide grip
70 x 4,4,4,4,4,2

Rear delts
30-40 reps
brownbearIcon16/2/1616-02-2016 @ 23:27 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
leg extension
50x10
70x10
87.5 x 6
70x10 drop to 50x12

db lunge
30 x 10/side drop to
10 x 10/side

walking lunge
10/leg
20kg x 10/leg
20kg x 10/leg

standing calf raise - muscle round
90 x 4,4,4,4,4,8

lying leg curls 1 legged
Right 20 x 13..5..2 rp
left 20 x 15..7..2 rp

ez preacher curls
12.5kg/side x 8..3..1

spider curls
10s x 10 straight to inc db hammers 10x10
brownbearIcon18/2/1618-02-2016 @ 22:06 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Decline bench
100x11..3..2 RP

Incline bench paused 4s neg
80x10 drop to 60x7

Hs shoulder press
15/side X 12
30/side X 10
25/side X 10

Side raises
10s X 15
10s X 15
7.5s X 15

Db oh extension
20 X 10
30 X 10
40x9 drop to 30x8 drop to 20x8

Push downs
3 sets

Lat pulls extra wide, strict
62.5 X 8+2 assisted
55x8+2 assisted

Chest supported rows
+40x10
+40x10

Decline bb abs
20x6,6

V sit-ups
20,15
brownbearIcon22/2/1622-02-2016 @ 22:47 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Db curls and Bb curls
10s X 12
25kg X 12
17.5s X 8
25kg X 12
20s X 6
25kg X 12
15s X 10

Seated calf raises
+55 X 20,15,12

Sldl
160kg X 8

Lying leg curl single legged
25 X 8+2 assisted
20x12+2 assisted

Leg extensions
100 reps


Knee was too sore for squats or lunges today
brownbearIcon23/2/1623-02-2016 @ 21:07 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
incline db press
25s x 10
35s x 10
45s x 8
35s x 16

hs chest press
20/side x 10
40/side x 8
40/side x 8..3..2 RP

hs shoulder press
15/side x 12
25/side x 12
25/side x 12.. drop to 15/side x 8

cable side raises
3x12

ez bar oh extensions
10/side x 15
15/side x 10
15/side x 11

t bar rows
2 15s x 8
3 15s x 8
4 15s x 8 drop to 3 15s x 8 drop to 2 15s x 8

cable shrugs
55 x 12
70 x 12

lat pulldown extra wide
67x8+2 assisted

pushdowns
3 sets
brownbearIcon24/2/1624-02-2016 @ 21:11 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Smith squat supersetted with good mornings
100kg X 8/ 30kg X 10
100kg X 8/ 30kg X 10
100kg X 8/ 30kg X 10

Leg press
125kg/side X 10
125kg/side X 10
125kg/side X 10

Seated leg curls
50x12 drop to 30x10 drop to 15x10

Leg extensions
60x12 drop to 40x10 drop to 20x10

Machine glute kickbacks
20x12/leg
35x10/leg
35x10/leg

Cable curls
45x10 drop to 35x10 drop to 25x8
EllD90Icon...24-02-2016 @ 21:33 
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Member 4522, 1898 posts
SQ 222.5, BP 150, DL 245
617.5 kgs @ 114kgs UnEq
Smith squats. What have you become.
brownbearIcon...29-02-2016 @ 00:19 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
EllD90 said:Smith squats. What have you become.


Should I hang my head in shame? Lol
brownbearIcon...29-02-2016 @ 00:25 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Paused incline just off chest
80x10
90x8
80x9

Hs chest
25/side x10
40/side X 10
50/side X 8 drop set (40x6..25x7)

Hs shoulders
30/side X 12..5..2 rp

Champagne press db
17.5s 3x10-12

Side raise
7.5x12 drop to 5x12

Lots of extensions
brownbearIcon12/3/1612-03-2016 @ 19:22 
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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
10/side X 20
20/side X 20
30/side X 12
30/side X 10
20/side X 11

Bradford press
20x10
25x10
25x10

Cable side lats
10x14
7.5 X 15
7.5 X 12

CableShrugs ss cable upright rows
50x15/15x15
67.5x12/15x12

Rope push downs slow negs
20x20
20x20

Straight bar cable push downs ss oh bb Ext
25x20 / 15x20
25x20 / 15x18
20x20 / 10x20

Seated DB curls
7.5s X 30
7.5s X 25

Cable straight curl ss cable drag curls
15x20/15x20
15x20/15x20
brownbearIcon15/3/16 back/hams15-03-2016 @ 20:31 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Deadlift
180x5

Bb rows ss csr

Pulldowns ss straight arm pulldowns

Rope push downs

Bar push downs ss oh Ext

Seated curls

Cable curls ss drag curls
brownbearIcon15/3/1615-03-2016 @ 20:33 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Paused incline bb
80x10
100x5
80x5

Incline chest press
20/side X 8
40/side X 8
30/side X 12

Champagne press
20s X 15
20s X 12

Db flyes
10s X 10
10s X 10

Db oh Ext
20x15
27.5 X 15
27.5 X 12

Dip machine
4 sets

Cable press downs
2 sets

preacher curls
25x12,12

Standing curls
25x10
30x8

Hammer curls
2 sets
brownbearIcon16/3/16 ironwerx gym16-03-2016 @ 21:42 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Power squat machine
25/side X 10
50/side X 10
70/side X 10
90/side X 10

Leg press
20/side X 15
40/side X 15
60/side X 15
80/side X 13

Leg Ext
20x12
30x12
30x10
20x10

Standing leg curls
5x12/leg
5x12/leg

Seated calf raise
4 sets

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