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| Pint |  | ... | 11-03-2013 @ 19:04 |
 Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Cross trainer x 2km TRX cables (feet raised) whole body rows x 8 x 5 sets Abs - medicine ball passes 8mins Bench - 100kg x 6 x 3 sets Bench bar only 100 presses Dip machine - maximum weight x 10 reps x 5 sets Punchbag drills to finish | ||
| Pint | | ... | 29-03-2013 @ 19:55 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Deadlifts 60x8 80x8 100x5 120x5 140x3 150x3 160x3 all double overhand grip - no belt. Incline press machine 2 plates either side - reps to failure x 5 sets Floor presses (barbell) 100kgx12 x 5 sets  | ||
| Pint | | ... | 03-04-2013 @ 13:11 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Legs and chest Squat 60x6 80x5 90x4 100x2 120x2 100x4 Leg extensions 90kg x 6 x 6 sets Bench press 60x8 80x5 90x4 100x2 100x2 80x6 Incline cable flies 6 sets of 6 reps Abs cable crunches and skipping to finish  | ||
| Pint | | ... | 26-12-2014 @ 12:18 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Merry Christmas to all..... Only one training session this week due to festive gym closure.... Bench: 60x10 100x8 120x3 140x1 142.5x1 145x1 147.5 xf 140x1 140x1 120x3 100x14 120x4,100x4,80x4,60x10, 60x10partials, forced negatives, 5 sec pauses between another 4 singles - massive final set....! Flys and Pullovers superset 20kg dbs x 10s (flyes), 30kg dumbbell pullovers x 10 for 5 sets press-ups to finish! Merry Christmas Sugden!  | ||
| Pint | | ... | 30-12-2014 @ 20:41 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Monday squats: 60x6 100x6 140x3 160x2 180x1 185x1 190x1 (depth called into question so I wont claim this as a pb this week!!) 170x6 140x10 Calf raises on leg press: 14x25kg plates x 12 reps x 6 sets Fronties: 60x6 80x6 100x6 100x6 100x6 Tuesday Bench: 60kg x 10 100x 5 120x 3 140x1 140x1 142.5x1 140x1 127.5x3 100x 15reps Incline DB flyes 25kg dbs x 10 30kgs x 10 35x10 Decline DB Press 40kgx 8 45x8 50x8 50x8 40x10 Done! | ||
| Pint | | ... | 02-01-2015 @ 19:26 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Post Edited: 02.01.2015 @ 19:27 PM by Pint Friday 2 sets of bench warmups - 10reps at 100kg Floor presses (smith machine) 60x10 100x6 140x6 160x4 160x4 160x4, 140x5, 100x10 Cable bicep curls 10 x 4 sets Seated behind head tricep extensions 50kg x12 50kgx12 50kgx11 50kgx11 50kgx10 Dumbell curls (running the rack) from 20kgdbs down in 2.5kg increments to 5kgs. 3 sets. done. | ||
| Pint | | ... | 06-01-2015 @ 20:14 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Monday squats 60x10 100x6 140x3 160x1 180x1 185x1 180x3 160x6 140x12 100x15 Leg extensions 40kg x 12 80x10 120x8 160x8 x2 with drop set Leg curls 40kgx8 x 5sets | ||
| Pint | | ... | 06-01-2015 @ 20:18 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Tuesday bench Flat bench 60x10 100x5 120x3 140x1 145x1 145x1 147.5 xfail 140x1 140x1 120x3 paused reps 100x14 100x8 100x8 - another 10 forced rep w spotter Cable flys 5 sets | ||
| Pint | | ... | 07-01-2015 @ 17:08 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Wednesday BACK Defecit Deadlift 65x10 105x5 145x3 Normal Deadlifts 185x3 205x1 225xf 225xf 205x3 205x3 205x3 185x5 CAble pulldowns close grip Supersets up the stack in decreasing reps, and back down in increasing reps x4 set One arm Dumbbell rows 50kg dbs x 10 each side 60kg dbs x 10 eachside 70kg dbs x 10 each side x 2 sets Rowing machine to finish. | ||
| Pint | | ... | 08-01-2015 @ 21:10 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Thursday shoulders Seated strict db press 20kg dumb bells x 15 30kg db x 12 40kg db's x 10 45kg db's x 8 Superset cable front raises and laying reverse flys X5sets Superset 60sec rear flys on pec deck followed by 60sec side lateral raises 5kg plates X2 sets Cable trap rows Done | ||
| Pint | | ... | 12-01-2015 @ 21:39 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Monday Squats 60kgx 10 100x 5 140x3 160x2 180x1 185x1 190x1 (pb) 190x1 160x7 Superset calf press on leg press Machine 8 plates / ab crunch machine +20kg (5 sets of 12 reps). Superset Leg extensions and leg curls Leg extensions +80kg, spotter pushing down, hold for 10secs then 10 reps, leg curls 40kgx spotter pushing down holding for 10sec, then 10 reps x 5 sets Superset calf press on leg press Machine 8 plates / ab crunch machine +20kg (5 sets of 12 reps). | ||
| Billytheold | | ... | 12-01-2015 @ 22:19 |
 Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270695.0 kgs @ 100kgs UnEq | Sounds painful. | ||
| JackRevans | | ... | 12-01-2015 @ 22:30 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | I followed your training circa 2011 and I'm honestly really pleased you have that squat pb | ||
| Pint | | ... | 13-01-2015 @ 20:09 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Thanks! Very happy to be in the gym and knocking it down one session at a time... Eyes on the 200kg next! | ||
| Pint | | ... | 13-01-2015 @ 20:09 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 kgs @ 103kgs UnEq | Thanks! Very happy to be in the gym and knocking it down one session at a time... Eyes on the 200kg next! | ||