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Can't squat. Can't bench. Can deadlift....a little.

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danbaseley		...	20-11-2023 @ 14:27
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Post Edited: 20.11.2023 @ 14:59 PM by danbaseley 3 count pause hands against smooth CGBP up to 110kg x 2: PB!!! 100kg Neutral Grip Seated Cable Press: 2 sets of 15 Back against pad 40kg Triceps Pressdown: 3 sets of 20 Straight Arm band retraction: 3 sets of 30 Banded 120kg Barbell glute bridges: 3 sets of 12
danbaseley		...	20-11-2023 @ 18:20
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Iso Lat Pulldown: 60kg a side for 3 sets of 10 45kg Single Arm Cable Rows: 3 sets of 10 Seated Extended ROM Cable Rows: 3 sets of 15 Facepulls: 3 sets of 20 Back Extensions: 5 sets of 20
danbaseley		...	21-11-2023 @ 21:28
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	3 x (90kg 3 Second Paused Squats x 5 s/s Paused Banded Seated Clamshells x 15) Deadlifts up to 182.5kg GHRs: 3 sets of 12 Top End Leg Extensions: 3 sets of 40 3 x (20 x Band Abs s/s 20 x Bosu Abs)
danbaseley		...	22-11-2023 @ 20:48
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Bench: 100kg EMOM for 10 minutes 3 reps for sets 1-4, 2 reps for sets 5-10 Neutral Grip OH 20kg DB Press: 2 sets of 25 50kg Cable Pressdowns: 3 sets of 8 20kg Cable Facepulls: 4 sets of 40
danbaseley		...	29-11-2023 @ 12:42
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Incline DB Bench: 40kg x 8, 28kg x 20, 15 Dips: BW x 10, BW + 12kg x 10, 10 Seated 75kg Cable Press: Cluster set of 25 Banded Facepulls: 4 sets of 20 Back Extensions: 4 sets of 25
danbaseley		...	29-11-2023 @ 18:50
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	3 x (92.5kg 3 Second Paused Squats x 5 s/s Paused Banded Seated Clamshells x 15) Trap Bar Deadlifts up to 202.5kg 30 second wall sits holding 30kg dumbells x 3 sets GHRs: 15, 15, 10 50kg Leg Extensions: Cluster set of 40 Bosu Abs with 10kg plate: 4 sets of 25
danbaseley		...	30-11-2023 @ 15:39
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Post Edited: 01.12.2023 @ 09:10 AM by danbaseley Close Grip Swiss Bar Bench: 100kg x 5 80kg x 10 x 2 sets 70kg x 15 CSR Drop Set - 2 rounds: 75kg x 6/50kg x 6/25kg x 8 Triceps Preacher Machine: 55kg for 3 sets of 12 Cable Facepulls: 45kg for 2 sets of 30
danbaseley		...	06-12-2023 @ 16:49
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Bench: 102.5kg x 3 x3 92.5kg x 5 Neutral Grip 30kg DB Incline Press: 20, 15 20kg Cable Flyes: 3 sets of 10 55kg Leg Extensions: Cluster Set of 40 55kg Lying Leg Curls: Cluster Set of 40 Back Extensions w/5kg plate: 5 sets of 20 20kg Cable Facepulls: 4 sets of 40
danbaseley		...	07-12-2023 @ 18:04
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Zercher Squars up to 140kg 3 x (95kg 3 Second Paused Squats x 5 s/s Paused Banded Seated Clamshells x 15) Top End 25kg Leg Extensions: 3 sets of 50
danbaseley		...	08-12-2023 @ 13:27
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Standing 30kg DB Press: 3 x 3 Two fingers on smooth CGBP: 100kg x 5 75kg x 12 Deadlifts: 182.5kg x 1 145kg x 5 GHRs: 3 sets of 10 100kg Iso Lat Pulldowns: 3 sets of 15 30kg Cable Facepulls: 3 sets of 20 Abs. Rolling.
danbaseley		...	12-12-2023 @ 19:03
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Standing DB Press: 32kg DB x 2 22kg DB: 3 sets of 12 Paused High Incline BB Press: 90kg x 1 75kg: 3 sets of 5 Dips: 4 sets of 10 Chest supported 40kg DB Rows: 3 sets of 8 Seated Twin Cable Stack Pulldowns: 20kg a side for 3 sets of 15 Cable Triceps Pressdown dropset: 50kg x 8 40kg x 8 30kg x 8 20kg x 10
danbaseley		...	13-12-2023 @ 18:46
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	SLDL: 185kg x 1 145kg + Light Band x 5 30 second wall sits holding 32kg dumbells x 3 sets GHRs: 3 sets of 12 45 degree back extensions with 25kg barbell: 3 sets of 10 50kg Leg Extensions: Cluster set of 50 Medium Band TKEs: 2 sets of 30 per leg
danbaseley		...	14-12-2023 @ 17:15
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	30kg DB Bench: 2 sets of 20 Strict BB Press - no belt - up to 70kg Seated 50kg Cable OH Press: 3 sets of 10 Slight Incline 102.5kg Cable Press: 8, 7, 7 40kg Iso Cable Pulldowns: 3 sets of 12 20kg Facepulls: 15 sets of 20 50kg Triceps Pressdown: 3 sets of 12
danbaseley		...	02-01-2024 @ 18:09
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Bench - 3 second paused VCGBP @100kg Seated 70kg OH Press: 3 sets of 5 - 3 minutes between sets Neutral Grip Cable Press: 3 sets of 10 @ 102.5kg - 5 minutes between sets Wide Neutral Grip Cable Rows: 3 sets of 8 @ 75kg - 2 minutes between sets Wide Neutral Grip Lat Pulldown: 4 sets of 6 @ 100kg 1 minute rowing machine: 364 metres Back Extensions: 2 sets of 20 15kg Bosu Abs: 2 sets of 15
danbaseley		...	03-01-2024 @ 21:33
A member for 10 years and still no mouldy peanuts Member 1252, 4480 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Trap Bar Deadlifts up to 210kg Deadlifts: 100kg + Green Band - 2 reps EMOM for 10 sets GHRs: 5 sets of 10 - 90 seconds between sets Back Extensions: 4 sets of 25 - 90 seconds between sets

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