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Square one for one square

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1369philIcon...01-03-2018 @ 07:03 
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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		Small deficit dead 140 x 5, 160 x 3
Cheaty rows 100 x 10, 120 x 5
Good morning 60 x 8
Leg curls
1369philIcon...02-03-2018 @ 07:01 
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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 120 x 4
Incline bench 100 x 3
Close grip bench 100 x 3

All felt good - all paused
1369philIcon...05-03-2018 @ 07:01 
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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		Squats 140 x 4
Leg press 120 x 20 (2 sets) plus green bands
1369philIcon...06-03-2018 @ 06:51 
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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		Seated dumbell press 30 x 10 (3 sets)
Standing thick grip press 60 x 5
1369philIcon...09-03-2018 @ 07:38 
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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 92 x 11

Lots of overhead dumbell presses and rows
1369philIcon...12-03-2018 @ 06:55 
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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		Deadlifts 140 x 10

Leg press 5 sets of 10 with bands

100 reps of assisted chins between sets
1369philIcon...15-03-2018 @ 11:36 
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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		Hypers, ab wheel and L flyes to warm up

Front squats 62 x 5 (4 sets)
Medium grip bench 105 x 5 (4 sets)
Deads 137.5 x 5 (4 sets)
Cable rows 3 sets x 8 reps
Face pulls 3 sets x 8 reps
1369philIcon...16-03-2018 @ 07:35 
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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		Hypers, planks and band rotators

Stiff legged Deads 72 x 5 (3 sets)
Standing press 62.5 x 5 (4 sets)
Non lockout squats 90 x 5 (4 sets)
Assisted chins 3 sets
Lateral raises 3 sets
Biceps and triceps 3 sets
1369philIcon...19-03-2018 @ 07:31 
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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		Hypers, abs and rotators

Pause squats - 90 x 5 (5 sets)
Pause bench 105 x 5, 5 and 4 then 100 x 4
Deficits 115 x 5 (4 sets)
1369philIcon...20-03-2018 @ 07:26 
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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		The volume experiment continues

Hypers,abs and rotators

Squat - 120 x 5 (4 sets)
Banded close bench - 60 x 5 (4 sets plus red bench band)
Sumo dead - 125 x 5 (3 sets)
Bent rows - 100 x 8 (3 sets)
1369philIcon...21-03-2018 @ 07:31 
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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		Hypers, abs and rotators

Leg press 200 x 5 (4 sets with green bands)
Tempo bench 80 x 5 (4 sets)
Curls 3 sets

Shoulders feeling a lot better benching daily
1369philIcon...04-04-2018 @ 07:14 
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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		https://youtu.be/GP_0BhCw2rg

Man flu and back injuries are not fun.

Pause squats 60 x 5 x 5
Bench 60 x 5 (2 sets) 80 x 5 (3sets)
Chins - 10 singles
Dbell incline row 20 x 10 (3 sets)
1369philIcon...05-04-2018 @ 07:27 
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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		Pause squats up to 80 x 5 (3 or 4 sets)
Bench up to 100 x 5 (2 sets)
Chins - 10 singles again
Dips - set of 5

Walk to and from the gym plus some “core” work
1369philIcon...06-04-2018 @ 11:55 
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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
Post Edited: 06.04.2018 @ 11:56 AM by 1369phil
Pause squats up to 90 x 5 (3 sets)
Bench up to 100 x 5 (3 sets)
Incline dumbell row 30 x 10 (3 sets)
Seated dumbell press 20 x 15 (2 sets)

Walked to the gym and found a £10 note!
Funky_monkeyIcon...07-04-2018 @ 08:49 
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403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
1369phil said:

Walked to the gym and found a £10 note!


Nice! I'm willing to bet you're going to walk to the gym every day now.

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