Sparrow Legs Strongman Training
Users viewing topic: & 1 Guest
12345678910768769770858859860861862863864865866867868
Billytheold18/10/15 @ 19:48
Wasup maen?
Smart idea to shorten the workouts. I have everthing I need in my garage. Is your garage equipped? I have gym memberships, but travel time to afro waste an hour of my time. If there's a will there's a way, but there's still not enough time.
Smart idea to shorten the workouts. I have everthing I need in my garage. Is your garage equipped? I have gym memberships, but travel time to afro waste an hour of my time. If there's a will there's a way, but there's still not enough time.
Robbo18/10/15 @ 20:51
Sparrow18/10/15 @ 21:38
Wigan said:Have you and the Coupe both hung up your weightlifting shoes now?
I have for now.
Not sure about Andy.
Sparrow18/10/15 @ 21:41
Post Edited: 21.10.2015 @ 21:44 PM by Sparrow
Billy - the garage has everything I need. It is nice to get out and about, but for everyday training it's ideal.Cheers Robbo - I will do. Little un is doing great cheers.
Sparrow21/10/15 @ 21:47
Tuesday 20/10/15
CGBP
60 X 8
80 X 8
90 X 8
100 X 6
Chin-up (supinated grip)
BW X 8
+15 X 8
+25 X 8
+30 X 6
Incline DB press
35 X 8
40 X 8
Chest-supported DB row
35 X 8
40 X 8
CGBP
60 X 8
80 X 8
90 X 8
100 X 6
Chin-up (supinated grip)
BW X 8
+15 X 8
+25 X 8
+30 X 6
Incline DB press
35 X 8
40 X 8
Chest-supported DB row
35 X 8
40 X 8
Sparrow24/10/15 @ 10:01
Friday 23rd October
Incline bench
60 x 8
80 x 8
90 x 8
100 x 6
Deadlift
60 x 5
100 x 5
140 x 5
170 x 5
Dip
BW X 8
+15 x 8
+ 20 x 10
Chin-up (supinated grip)
BW X 15, 15, 12
Done and dusted in less than 30 mins.
Incline bench
60 x 8
80 x 8
90 x 8
100 x 6
Deadlift
60 x 5
100 x 5
140 x 5
170 x 5
Dip
BW X 8
+15 x 8
+ 20 x 10
Chin-up (supinated grip)
BW X 15, 15, 12
Done and dusted in less than 30 mins.
Sparrow25/10/15 @ 11:24
Sunday 25th October
Front squat
60 x 5
90 x 5
112.5 x 5
122.5 x 3
110 x 8
Seated DB press
30 x 8
40 x 6
35 x 8
Farmers shrug
50 x 10
60 x 10
70 x 10
BB curl
30kg x 10
35kg x 10, 7
Front squat
60 x 5
90 x 5
112.5 x 5
122.5 x 3
110 x 8
Seated DB press
30 x 8
40 x 6
35 x 8
Farmers shrug
50 x 10
60 x 10
70 x 10
BB curl
30kg x 10
35kg x 10, 7
Sparrow27/10/15 @ 21:24
Tuesday 27th October
Close grip bench
60 X 8
80 X 8
100 X 8
105 X 6
Chin up supinated grip
BW X 8
+15 X 8
+30 X 8
+35 X 6
Incline DB press
30 X 8
40 X 14
Incline DB row
30 X 8
40 X 10
Close grip bench
60 X 8
80 X 8
100 X 8
105 X 6
Chin up supinated grip
BW X 8
+15 X 8
+30 X 8
+35 X 6
Incline DB press
30 X 8
40 X 14
Incline DB row
30 X 8
40 X 10
Billytheold27/10/15 @ 22:50
Those multigrip swiss bar for triceps is awesome. Do you have,access to one. Cool addition. Just got one. Good pump on those triceps.
Sparrow30/10/15 @ 10:05
No I don't have one but I have tried one before. I think it would be a good way of strengthening the triceps for log press because you have the same, neutral grip.
Thursday 29/10/15
Squat (high bar)
60 X 9
100 X 5
130 X 3
150 X 8
Incline bench press
60 X 8
80 X 8
100 X 7
Wide grip chin-up
BW X 10, 10, 10, 10, 10, 10, 10
Done in under half an hour, like all sessions are now.
Thursday 29/10/15
Squat (high bar)
60 X 9
100 X 5
130 X 3
150 X 8
Incline bench press
60 X 8
80 X 8
100 X 7
Wide grip chin-up
BW X 10, 10, 10, 10, 10, 10, 10
Done in under half an hour, like all sessions are now.
Robbo30/10/15 @ 11:21
Sparrow30/10/15 @ 12:06
No mate I'm just doing basic, linear progression.
I'm enjoying it at the moment but am itching to do more now. Hopefully I'll be able to find time to in the near future...
I'm enjoying it at the moment but am itching to do more now. Hopefully I'll be able to find time to in the near future...
Benfrancis199331/10/15 @ 19:00
Sparrow01/11/15 @ 22:43
He's doing great, cheers Ben. Yeah they love him, but you still have to keep your eye on them when they're around him!
I will hopefully get along to Catts one night soon... I'm keen to up the training now.
Today:
Close grip bench press
60 X 8
90 X 8
105 X 8
110 X 5
Chin-up (supinated grip)
BW X 8
+20kg X 8
+35kg X 8
+40kg X 4
Incline DB press
25 X 8
35 X 8
45 X 8
Incline DB row
25 X 8
35 X 8
45 X 8
I did my first day of flexible dieting today and it went really well. No pre-planned meals, ate stuff I like all day and hit my goals of:
230g protein
180g carb
60g fat
...pretty much to the gram! Loved it!
I will hopefully get along to Catts one night soon... I'm keen to up the training now.
Today:
Close grip bench press
60 X 8
90 X 8
105 X 8
110 X 5
Chin-up (supinated grip)
BW X 8
+20kg X 8
+35kg X 8
+40kg X 4
Incline DB press
25 X 8
35 X 8
45 X 8
Incline DB row
25 X 8
35 X 8
45 X 8
I did my first day of flexible dieting today and it went really well. No pre-planned meals, ate stuff I like all day and hit my goals of:
230g protein
180g carb
60g fat
...pretty much to the gram! Loved it!
Sparrow08/11/15 @ 21:34
Tuesday
Incline bench
up to 90 x 8
Wide grip chin-up
Up to 20kg x 8
Dip
up to 25g x 8
Friday
Deadlift up to 160 x 5
Incline DB press
35 x 8
40 x 8
45 x 8
Chin-up (supinated grip)
up to +40kg x 7
Farmers shrug
70kg x 12, 12, 12
Seated DB press
25 x 8
32.5 x 8
40 x 4
BB curl
30 x 8
40 x 8
50 x 8
Hanging leg raise
8, 8, 8
Sunday 8th November
Incline bench press
60 x 8
80 x 8
90 x 3
100 x 6
Wide grip chin-up
BW x 8
+15kg x 8
+25kg x 8
Squat (high bar)
100 x 5
130 x 3
155 x 5
Dip
BW x 8
+15kg x 8
+30kg x 8
Hanging leg raise
9, 9, 9
Incline bench
up to 90 x 8
Wide grip chin-up
Up to 20kg x 8
Dip
up to 25g x 8
Friday
Deadlift up to 160 x 5
Incline DB press
35 x 8
40 x 8
45 x 8
Chin-up (supinated grip)
up to +40kg x 7
Farmers shrug
70kg x 12, 12, 12
Seated DB press
25 x 8
32.5 x 8
40 x 4
BB curl
30 x 8
40 x 8
50 x 8
Hanging leg raise
8, 8, 8
Sunday 8th November
Incline bench press
60 x 8
80 x 8
90 x 3
100 x 6
Wide grip chin-up
BW x 8
+15kg x 8
+25kg x 8
Squat (high bar)
100 x 5
130 x 3
155 x 5
Dip
BW x 8
+15kg x 8
+30kg x 8
Hanging leg raise
9, 9, 9
12345678910768769770858859860861862863864865866867868