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DrD | ... | 15-08-2018 @ 13:41 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Close grip bench 70kg x10 120kg x5 150kg x1 170kg x1 3 repboards narrow raw grip 170kg x6 170kg x6 170kg x6 170kg x6 170kg x6 170kg x6 Super sets: Hammer curls 35kg x10 40kg x10 40kg x10 Band Tri extensions Blue 1 arm x10 Blue 1 arm x10 Blue 1 arm x10 Band Face pulls Red x10 Red x10 Red x10 | ||
DrD | ... | 16-08-2018 @ 16:56 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Compound / Superset: Floor pin press bottom pin narrow grip 70kg x10 125kg x6 125kg x6 125kg x6 125kg x6 125kg x6 125kg x6 T grip Low pulley row 40kg x12 70kg x10 70kg x10 70kg x10 70kg x10 70kg x10 70kg x10 RDL to bottom pin 70kg x10 125kg x10 125kg x10 125kg x10 125kg x10 125kg x10 125kg x10 Shrugs 70kg x5 125kg x10 125kg x10 125kg x10 125kg x10 125kg x10 125kg x10 | ||
DrD | ... | 17-08-2018 @ 15:54 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Compound / superset High incline tempo press 4-1-1 70kg x10 90kg x8 90kg x8 90kg x8 Incline Bench rear delt flyes 22.5kg x10 22.5kg x8 22.5kg x8 22.5kg x8 Hammer curl - Press 22.5kg x8 22.5kg x8 22.5kg x8 22.5kg x8 Straight arm push down Blue band x10 Blue band x8 Blue band x8 Blue band x8 | ||
DrD | ... | 19-08-2018 @ 11:28 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Bench 70kg x8 120kg x6 150kg x6 2.5 boards 180 x3 Superram + 2.5 boards 220 x1 260 x1 282.5 x1 PB Unrack and hold 320 340 PB f**k yeah. Haha | ||
DrD | ... | 20-08-2018 @ 19:39 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Squat high bar narrow stance oly shoes 70kg x8 120kg x5 160kg x5 180kg x1 200kg x1 120kg x10 Wodyn Rows in oly shoes 120kg x5 170kg x5 220kg x5 | ||
DrD | ... | 21-08-2018 @ 18:16 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Close grip bench 70kg x10 120kg x10 150kg x3 paused 3 repboards Narrow raw grip 170kg x3 192.5kg x3 192.5kg x3 192.5kg x3 Slight tightness in left pec 120kg x10. Ok but slight pain so left it there. Super sets, Blue band tri extension x10, 10, 20 Red band tri extension x20, 20, 20 32.5kg hammer curl x10, 10,15 12.5 curl x20, 20, 15 Red band face pull x15, 15, 20 Red band pull apart x10, 10, 15 | ||
DrD | ... | 23-08-2018 @ 16:39 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Bench + 1 Benchblokz 70kg x10 70kg x10 + blue bands (+25/45) 70kg x10 70kg x10 70kg x10 70kg x10 70kg x10 Strict DB shoulder press 35kg x5 32.5kg x8 22.5kg x15 Low pulley row T grip 40kg x30 60kg x20 80kg x20 100kg x15 Wide grip Lat Pull Down 60kg x10 Band assisted pull ups wide grip Blue band X8 X8 Triceps pushdown 40kg x8 40kg x8 Lat Raises 12.5kg x12 12.5kg x12 Front raises 12.5kg x12 12.5kg x12 Hammer curls 35kg x8 35kg x8 | ||
DrD | ... | 26-08-2018 @ 14:55 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Bench 70kg x8 100kg x5 130kg x5 +Blue bands (+25/45) + Super ram 150kg x3 170kg x3 190kg x3 210kg x1 220kg x1 3 repboards narrow raw grip 120 x10 140 x10 140 x10 140 x10 140 x10 140 x10 Band tri extensions Blue band x30 Blue band x30 Blue band x30 Bicep curl 12.5kg x30 12.5kg x30 12.5kg x30 First session of my new trial 'Off Season Specific Hypertrophy' 8 week framework (two 4 week micro cycles). | ||
DrD | ... | 27-08-2018 @ 14:20 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Front squats 70kg x8 120kg x5 120kg x5 120kg x5 120kg x5 120kg x5 RDL 70kg x10 120kg x8 120kg x8 140kg x5 Shrugs 140kg x10 180kg x10 220kg x10 260kg x20 PB Low pulley row 40kg x30 | ||
DrD | ... | 29-08-2018 @ 17:10 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Narrower raw grip Bench 70kg x10 +Blue bands (+25/45) 70kg x6 100kg x6 100kg x6 100kg x6 100kg x6 100kg x6 100kg x6 Hammer curls 35kg x10 45kg x8 55kg x8 Triceps band pushdown Thick green x12 Thick green x12 Thick green x12 Lat Pull Down: Wide 40kg x20 60kg x15 70kg x8 Narrow underhand 70kg x8 60kg x10 40kg x16 | ||
DrD | ... | 30-08-2018 @ 18:22 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | High incline press 70kg x10 100kg x5 90kg x8 90kg x8 90kg x8 90kg x8 1 arm DB row 45kg x10 75kg x10 100kg x8 130kg x5 PB Supersets: Lat raises 12.5kg x10, 20 Front raises 12.5kg x10, 20 Straight arm pushdown Green band x10, 20 Simultaneous Curl - Press 12.5kg x10, 10 | ||
DrD | ... | 02-09-2018 @ 21:00 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Post Edited: 02.09.2018 @ 21:01 PM by DrD Bench60kg x10 100kg x10 120kg x3 160kg x3 Ram 200 x3 Ram + 4bd 220 x4 250x5 270x3 300 320 340 Self unrack hold 360 Narrow raw grip 3.repboards 120kg x6 160kg x6 160kg x6 160kg x6 160kg x6 160kg x6 drop 120kg x15 Triceps extensions X30 X30 Bicep curl X30 X30 | ||
DrD | ... | 04-09-2018 @ 20:02 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Post Edited: 04.09.2018 @ 20:02 PM by DrD Reverse band high bar squat black bands releasing 70kg x12 120kg x5 170kg x5 220kg x2 220kg x4 Good mornings 70kg x8 70kg x8 70kg x8 Low Pulley Row. 40kg x20 70kg x15 70kg x15 70kg x15 70kg x20 drop 40kg x20 | ||
DrD | ... | 05-09-2018 @ 19:55 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Bench 70kg x8 120kg x5 140kg x3 160kg x3 160kg x5 180kg x1 +Blue bands (+25/45) 120kg x3 120kg x3 120kg x3 120kg x3 120kg x3 120kg x 3 drop 70kg x10 Alternating hammer curl 35kg x8 50kg x5 Single arm 65kg x5 45kg x8 Very short rests 15-30 second: Triceps band pushdown X12 X12 X12 Lat Pull Down wide grip 40 x20 50 x20 60 x12 Lat Pull Down narrow 60 x10 50 x12 40 x16 | ||
DrD | ... | 07-09-2018 @ 18:18 | |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Bench 70kg x10 120kg x10 150kg x5 Superram 190kg x5 +1 benchblokz 220kg x5 240kg x4 PB Narrow raw grip 3 repboards 120kg x8 155kg x8 155kg x8 155kg x8 155kg x8 155kg x12 Pendley rows 70kg x8 120kg x8 120kg x8 120kg x8 High incline / should DB press 22.5kg x20 22.5kg x20 22.5kg x20 | ||
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