Twitter Facebook Who's Online - 0 members and 220 guests

Getting strong in China

Users viewing topic: & 1 Guest

12345678910 ... 323334 ... 5253545556575859606162

wjmxm21		...	11-11-2020 @ 23:06
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 3 142.5 x 4 142.5 x 5 142.5 x 4 142.5 x 4 Incline 60 x 3 80 x 3 100 x 3 112.5 x 3 125 x 3 65 x 20 lat raises x 3 sets each arm
wjmxm21		...	14-11-2020 @ 23:14
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 18.11.2020 @ 23:56 PM by wjmxm21 yesterday Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 5 120 x 5 120 x 5 120 x 5 120 x 12 Strict press 40 x 3 55 x 3 70 x 5 70 x 5 70 x 5 70 x 5 70 x 5 lat raises x 3 sets each arm Today Speed squats 60 x 3 70 x 3 80 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 SLDL 60 x 3 100 x 3 130 x 5 130 x 5 130 x 5 pull ups +5kg x 8 +5kg x 8 +5kg x 8 chins x 10
wjmxm21		...	19-11-2020 @ 00:00
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Sunday Slingshot bench 60 x 3 80 x 3 100 x 3 112.5 x 3 125 x 3 125 x 3 125 x 3 125 x 3 125 x 11 Incline 60 x 3 80 x 3 95 x 3 105 x 10 80 x 5 speed reps 5 sec pauses on chest 80 x 5 speed reps 5 sec pauses on chest lat raises x 3 sets each arm Today Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 125 x 5 125 x 5 125 x 5 125 x 5 125 x 5 Strict press speed reps 40 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3
wjmxm21		...	27-11-2020 @ 22:03
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 27.11.2020 @ 22:04 PM by wjmxm21 last week or so training Friday Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 10 Incline 60 x 3 80 x 3 95 x 3 110 x 5 80 x 5 speed reps 5 sec pauses on chest 80 x 5 speed reps 5 sec pauses on chest Saturday Squat 60 x 3 80 x 3 100 x 5 100 x 5 100 x 5 this was followed by combination of many sets of paused squats and front squats for rehab. SLDL 60 x 3 100 x 3 100 x 3 100 x 3 100 x 3 100 x 3 100 x 3 nothing heavy Sunday Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 127.5 x 5 127.5 x 5 127.5 x 5 127.5 x 5 127.5 x 12 Strict press 40 x 3 60 x 3 72.5 x 5 72.5 x 5 72.5 x 5 72.5 x 5 72.5 x 5 pull ups +10kg x 8 +5kg x 8 chins +5kg x 8 Tuesday Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 10 Incline 60 x 3 80 x 3 90 x 15 80 x 5 speed reps, 5 sec pauses on chest 80 x 5 speed reps, 5 sec pauses on chest lat raises x 3 sets each arm Thursday Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 5 130 x 5 130 x 5 130 x 5 130 x 5 Strict press speed reps 40 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 lat raises x 3 sets each arm
wjmxm21		...	12-12-2020 @ 00:56
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Sat 28th Slingshot bench 60 x 3 80 x 3 100 x 3 117.5 x 3 132.5 x 3 132.5 x 3 132.5 x 3 132.5 x 3 132.5 x 9 Incline 60 x 3 80 x 3 100 x 3 120 x 4 f5 80 x 5 speed reps 5 sec pauses on chest 80 x 5 speed reps 5 sec pauses on chest Sun 29th Speed Squats 40 x 3 40 x 3 60 x 3 60 x 3 70 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 SLDL 60 x 3 100 x 3 110 x 3 110 x 3 110 x 3 110 x 3 110 x 3 110 x 3 Tues 1st Slingshot bench 60 x 3 80 x 3 100 x 3 117.5 x 3 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 5 Strict press speed reps 40 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 lat raises x 3 sets each arm Thurs 3rd Slingshot bench 60 x 3 80 x 3 100 x 3 117.5 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 7 Incline 60 x 3 80 x 3 95 x 3 105 x 8 Sat 5th Slingshot bench 60 x 3 80 x 3 100 x 3 117.5 x 3 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 Incline 60 x 3 70 x 20 80 x 5 speed reps 5 sec pauses on chest 80 x 5 speed reps 5 sec pauses on chest lat raises x 3 sets each arm Sun 6th Speed Squats 40 x 3 60 x 3 60 x 3 70 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 SLDL 60 x 3 100 x 3 140 x 3 140 x 3 140 x 3 Pullups +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 Tues 8th Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 137.5 x 3 137.5 x 3 137.5 x 3 137.5 x 3 137.5 x 7 Strict press speed reps 40 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 Thurs 10th Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 137.5 x 5 137.5 x 5 137.5 x 5 137.5 x 5 137.5 x 5 Incline 60 x 3 80 x 3 100 x 3 110 x 7 lat raises x 3 sets each arm
wjmxm21		...	17-12-2020 @ 15:27
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 17.12.2020 @ 15:31 PM by wjmxm21 Saturday 12th Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 140 x 3 140 x 3 140 x 3 140 x 3 Incline 60 x 3 80 x 3 100 x 3 115 x 5 80 x 5 speed reps 5 sec pauses on chest 80 x 5 speed reps 5 sec pauses on chest Sunday 13th Speed Squats 40 x 3 60 x 3 60 x 3 72.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 wide grip pullups x 10 pullups +5kg x 10 wide grip pullups x 10 pullups +5kg x 8 curls x 3 sets Tuesday 15th Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 120 x 5 120 x 10 120 x 10 120 x 10 Strict press 40 x 3 60 x 3 75 x 5 75 x 5 75 x 5 lat raises x 3 sets each arm
wjmxm21		...	14-01-2021 @ 01:14
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 18.01.2021 @ 00:56 AM by wjmxm21 Saturday 19th December Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 7 130 x 9 130 x 9 Strict press speed reps 40 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 Sunday 20th December Squat 40 x 3 60 x 3 60 x 3 70 x 3 80 x 3 100 x 5 100 x 5 100 x 5 120 x 1 120 x 1 85 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 pullups +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 Tuesday 22nd December Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 7 135 x 7 135 x 7 Incline 60 x 3 80 x 3 95 x 3 105 x 5 105 x 5 105 x 5 lat raises x 3 sets each arm Thursday 24th December Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 140 x 5 140 x 5 140 x 5 lat raises x 3 sets each arm Saturday 26th December Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 3 150 x 3 150 x 3 150 x 3 Incline 60 x 3 80 x 3 95 x 3 110 x 5 110 x 5 110 x 5 lat raises x 3 sets each arm Sunday 27th December Speed squats 40 x 3 60 x 3 60 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 SLDL 60 x 3 100 x 3 120 x 3 140 x 5 pullups x 3 sets Tuesday 29th December Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 8 135 x 8 135 x 8 Strict press speed reps 40 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 Incline flys x 3 sets lat raises x 3 sets each arm Thursday 31st December Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 5 120 x 5 120 x 5 120 x 5 120 x 5 Incline 60 x 3 80 x 3 100 x 3 115 x 3 115 x 3 115 x 3 115 x 3 115 x 3 pullups +10kg x 5 +5kg x 5 x 8 Saturday 2nd January Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 125 x 5 125 x 5 125 x 5 125 x 5 125 x 5 Incline 50 x 3 65 x 8 80 x 5 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 80 x 15 80 x 12 Sunday 3rd January Squat 40 x 3 60 x 3 70 x 3 80 x 3 100 x 5 120 x 3 100 x 5 100 x 5 105 x 5 105 x 5 pullups +5kg x 8 +5kg x 8 +5kg x 13 wide pullups x 8 rows x 6 sets Tuesday 5th January Incline 50 x 3 65 x 8 80 x 6 90 x 5 105 x 3 105 x 3 105 x 3 105 x 3 105 x 3 Slingshot bench 60 x 3 80 x 3 100 x 3 110 x 12 110 x 12 110 x 12 Strict press speed reps 40 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 pullups x 10 x 10 x 10 Thursday 7th January Incline 50 x 3 65 x 8 80 x 5 90 x 3 97.5 x 3 97.5 x 3 97.5 x 3 97.5 x 3 97.5 x 3 Slingshot bench 60 x 3 100 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 Strict press 40 x 12 40 x 12 40 x 12 rows x 6 sets lat raises x 3 sets each arm Saturday 9th January Incline 50 x 3 65 x 8 77.5 x 6 90 x 5 105 x 3 105 x 2 misload 110 x 2 110 x 2 110 x 2 110 x 2 Slingshot bench 60 x 3 90 x 3 115 x 10 115 x 10 115 x 10 Strict press speed reps 40 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 Sunday 10th January Speed squats 40 x 3 60 x 3 72.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 pullups +10kg x 8 +10kg x 8 +10kg x 8 rows x 6 sets Tuesday 12th January Incline 50 x 3 65 x 8 77.5 x 8 90 x 5 105 x 3 105 x 3 105 x 3 105 x 3 105 x 3 Slingshot bench 60 x 3 100 x 3 122.5 x 3 122.5 x 3 122.5 x 3 122.5 x 3 122.5 x 3 Strict press 45 x 10 45 x 10 45 x 10 pullups x 10 x 10 wide pullups x 10
wjmxm21		...	15-01-2021 @ 12:54
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Thursday 14th January Incline 50 x 3 65 x 8 77.5 x 6 90 x 5 105 x 3 105 x 3 105 x 3 105 x 3 105 x 3 Slingshot bench 60 x 3 100 x 3 117.5 x 9 117.5 x 10 117.5 x 10 Strict press speed reps 40 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 rows x 6 sets lat raises x 3 sets each arm
wjmxm21		...	24-01-2021 @ 14:34
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Saturday 16th January Incline 50 x 3 65 x 8 77.5 x 8 90 x 5 105 x 3 110 x 3 110 x 3 110 x 3 110 x 7 Slingshot bench 60 x 3 100 x 3 112.5 x 3 125 x 3 125 x 3 125 x 3 125 x 3 125 x 3 Strict press 50 x 10 50 x 10 50 x 10 flys x 4 sets tricep extensions x 3 sets Sunday 17th January Squat 40 x 3 60 x 3 80 x 3 92.5 x 3 105 x 5 105 x 5 105 x 5 105 x 5 105 x 5 SLDL 60 x 3 100 x 3 130 x 3 150 x 5 170 x 1 pullups +5kg x 10 +15kg x 5 +5kg x 8 +5kg x 9 Tuesday 19th January Incline 50 x 3 65 x 8 77.5 x 6 90 x 5 105 x 3 117.5 x 1 117.5 x 1 117.5 x 3 Slingshot bench 60 x 3 100 x 3 120 x 8 120 x 8 120 x 8 Strict press 52.5 x 10 52.5 x 10 55 x 8
wjmxm21		...	01-02-2021 @ 13:27
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 05.02.2021 @ 21:42 PM by wjmxm21 Saturday 30th January Incline 50 x 3 65 x 8 80 x 6 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 11 Slingshot bench 60 x 3 100 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 Strict press 40 x 15 40 x 15 40 x 15 Incline flys x 3 sets Sunday 31st January Speed squats 40 x 3 60 x 3 60 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 pullups +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 rows x 6 sets curls x 3 sets
wjmxm21		...	05-02-2021 @ 21:40
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Tuesday 2nd February Incline 50 x 3 65 x 8 80 x 6 92.5 x 5 105 x 3 105 x 3 105 x 3 105 x 3 105 x 3 Slingshot bench 60 x 3 90 x 3 110 x 10 110 x 10 110 x 8 Strict press speed reps 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 pullups x 10 x 10 x 10 lying tricep extensions x 3 sets Thursday 4th February Incline 55 x 3 72.5 x 8 87.5 x 5 100 x 3 100 x 3 100 x 3 100 x 3 100 x 3 Slingshot bench 60 x 3 90 x 3 107.5 x 3 122.5 x 3 122.5 x 3 122.5 x 3 122.5 x 3 122.5 x 3 Strict press 45 x 10 45 x 10 45 x 10 rows x 6 sets lat raises x 3 sets each arm incline flys x 3 sets
wjmxm21		...	10-02-2021 @ 20:32
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 11.02.2021 @ 22:02 PM by wjmxm21 Saturday 6th February Incline 50 x 3 65 x 10 should have been 8 80 x 6 92.5 x 5 105 x 3 112.5 x 2 112.5 x 2 112.5 x 2 112.5 x 2 Slingshot bench 60 x 3 90 x 3 112.5 x 10 112.5 x 10 112.5 x 10 Strict press speed reps 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 lying tricep extensions x 3 sets Sunday 7th February Speed squats 40 x 3 40 x 3 60 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 farmers 3 runs x 30m (drop and turn at 15m) pullups +10kg x 5 +5kg x 5 +5kg x 7 +5kg x 8 +5kg x 10 wide pullups x 8 Tuesday 9th February Incline 50 x 3 65 x 8 80 x 8 92.5 x 5 105 x 3 105 x 3 105 x 3 105 x 3 105 x 5 Slingshot bench 60 x 3 90 x 3 107.5 x 3 125 x 3 125 x 3 125 x 3 125 x 3 125 x 3 Strict press 50kg x 12 50kg x 12 50kg x 10 rows x 6 sets incline flys x 3 sets
wjmxm21		...	13-02-2021 @ 01:14
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Thursday 11th February Incline 50 x 3 65 x 8 80 x 6 92.5 x 5 107.5 x 3 107.5 x 3 107.5 x 3 107.5 x 3 107.5 x 5 Slingshot bench 60 x 3 90 x 3 115 x 9 115 x 10 115 x 10 Strict press speed reps 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 pullups +5kg x 8 +5kg x 8 +5kg x 8 lat raises x 3 sets each arm
wjmxm21		...	14-02-2021 @ 23:43
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 19.02.2021 @ 00:26 AM by wjmxm21 Saturday 13th February Incline 50 x 3 65 x 8 80 x 8 92.5 x 5 105 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 5 Slingshot bench 60 x 3 90 x 3 115 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 Strict press 52.5 x 10 52.5 x 10 52.5 x 10 lying tricep extensions x 3 sets incline flys x 3 sets Sunday 14th February Squat 40 x 3 60 x 3 80 x 3 95 x 3 105 x 5 105 x 5 105 x 5 105 x 5 105 x 5 pullups + 5kg x 5 + 5kg x 5 + 5kg x 5 + 5kg x 5 + 5kg x 5 rows x 3 sets
wjmxm21		...	17-02-2021 @ 00:54
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 17.02.2021 @ 00:56 AM by wjmxm21 Tuesday 16th February Incline 50 x 3 65 x 8 80 x 6 92.5 x 5 105 x 3 120 x 1 120 x 1 120 x 3 Slingshot bench 60 x 3 80 x 3 100 x 3 117.5 x 9 117.5 x 10 117.5 x 9 Strict press speed reps 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 pullups +5kg x 10 +5kg x 10 +5kg x 8 wide pullups x 9 lat raises x 3 sets each arm

12345678910 ... 323334 ... 5253545556575859606162