Oh Danny boy, the pipes, the pipes are calling
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DH04/11/10 @ 09:15
Bench - Dumbells
22 x 10
28 x 8
32 x 8
32 x 8
32 x 8
40 x 5
44 x 3
Incline Bench
60 x 10
60 x 10
65 x 5
70 x 5
75 x 3
80 x 3
60 x 8,6,5 (wide grip, medium, close)
Crossovers (shoulders felt v.tight so did these to lossen them up a bit)
15 x 15
20 x 12
25 x 10
JM Press (first time i've done them)
40 x 10
40 x 10
40 x 8
Close grip bench
40 x 15
50 x 12
60 x 9
50 x 12
Laterals (done as one big set with no rest inbetween each weight)
10 x 12
8 x 12
6 x 15
4 x 20
Should have been going for a new bench pb today but my head wasnt in it so didnt try, plus there wasnt anyone to spot me
22 x 10
28 x 8
32 x 8
32 x 8
32 x 8
40 x 5
44 x 3
Incline Bench
60 x 10
60 x 10
65 x 5
70 x 5
75 x 3
80 x 3
60 x 8,6,5 (wide grip, medium, close)
Crossovers (shoulders felt v.tight so did these to lossen them up a bit)
15 x 15
20 x 12
25 x 10
JM Press (first time i've done them)
40 x 10
40 x 10
40 x 8
Close grip bench
40 x 15
50 x 12
60 x 9
50 x 12
Laterals (done as one big set with no rest inbetween each weight)
10 x 12
8 x 12
6 x 15
4 x 20
Should have been going for a new bench pb today but my head wasnt in it so didnt try, plus there wasnt anyone to spot me
DH09/11/10 @ 10:16
Started Korte 3x3 today, going to do a few cycles of it and see what gains I make. Made good gains with Wendler's 5/3/1 so I've got a good base to work from and intereted in seeing how the higher volume will affect me.
Squat (Slow and controlled on the way down, and exploding up as fast as possible)
Bar x 30 (Warmup)
5 @ 75
5 @ 75
5 @ 75
5 @ 75
5 @ 75
Bench (Slow and controlled on the way down, with 2 second pause at chest every rep and exploding up as fast as possible)
Bar x 30 (Warmup)
5 @ 60
5 @ 60
5 @ 60
5 @ 60
5 @ 60
Deadlift (Same as squat and bench, pulling as fast as poss)
20 @ 50 (Used pullthroughs as my warmup)
5 @ 77.5
5 @ 77.5
5 @ 77.5
5 @ 77.5
5 @ 77.5
Squat (Slow and controlled on the way down, and exploding up as fast as possible)
Bar x 30 (Warmup)
5 @ 75
5 @ 75
5 @ 75
5 @ 75
5 @ 75
Bench (Slow and controlled on the way down, with 2 second pause at chest every rep and exploding up as fast as possible)
Bar x 30 (Warmup)
5 @ 60
5 @ 60
5 @ 60
5 @ 60
5 @ 60
Deadlift (Same as squat and bench, pulling as fast as poss)
20 @ 50 (Used pullthroughs as my warmup)
5 @ 77.5
5 @ 77.5
5 @ 77.5
5 @ 77.5
5 @ 77.5
DH11/11/10 @ 10:50
In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.
We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie,
In Flanders fields.
Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.
Squat
Bar x 20
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
Bench (with 2 second pause)
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Deadlift
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Strict Press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Dumbell Curls
20 x 10
20 x 8
20 x 8
20 x 8
20 x 8
Threw the strict press and curls in there as Im having fri and the weekend off and wont be training them for a while, while doing Korte 3x3 anyway
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.
We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie,
In Flanders fields.
Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.
Squat
Bar x 20
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
Bench (with 2 second pause)
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Deadlift
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Strict Press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Dumbell Curls
20 x 10
20 x 8
20 x 8
20 x 8
20 x 8
Threw the strict press and curls in there as Im having fri and the weekend off and wont be training them for a while, while doing Korte 3x3 anyway
DH15/11/10 @ 11:32
Squat
Bar x 20 (very slow)
6 @ 85
6 @ 85
6 @ 85
6 @ 85
6 @ 85
Bench Press
Bar x 20 (very slow)
6 @ 75
6 @ 75
6 @ 75
6 @ 75
6 @ 75
6 @ 75
Deadlift
10 @ 60
6 @ 90
6 @ 90
6 @ 90
6 @ 90
6 @ 90
Bar x 20 (very slow)
6 @ 85
6 @ 85
6 @ 85
6 @ 85
6 @ 85
Bench Press
Bar x 20 (very slow)
6 @ 75
6 @ 75
6 @ 75
6 @ 75
6 @ 75
6 @ 75
Deadlift
10 @ 60
6 @ 90
6 @ 90
6 @ 90
6 @ 90
6 @ 90
DH17/11/10 @ 10:01
Squat
Bar x 20
6 @ 90
6 @ 90
6 @ 90
6 @ 90
6 @ 90
Bench Press
Bar x 10 (index finger on outside band
Bar x 10 (Thumbs touching inner edge of knurling)
6 @ 80
6 @ 80
6 @ 80
6 @ 80
6 @ 80
6 @ 80
Deadlift
10 @ 60
6 @ 95
6 @ 95
6 @ 95
6 @ 95
6 @ 95
Military Press
5 @ 60
5 @ 60
5 @ 60
5 @ 60
12 @ 40
This felt a lot easier than monday, had a bit of time to spare so did a few quick sets of military presses.
Bar x 20
6 @ 90
6 @ 90
6 @ 90
6 @ 90
6 @ 90
Bench Press
Bar x 10 (index finger on outside band
Bar x 10 (Thumbs touching inner edge of knurling)
6 @ 80
6 @ 80
6 @ 80
6 @ 80
6 @ 80
6 @ 80
Deadlift
10 @ 60
6 @ 95
6 @ 95
6 @ 95
6 @ 95
6 @ 95
Military Press
5 @ 60
5 @ 60
5 @ 60
5 @ 60
12 @ 40
This felt a lot easier than monday, had a bit of time to spare so did a few quick sets of military presses.
DH19/11/10 @ 10:17
Squat
Bar x 20
Bar x 20 (Good morning with squat stance)
5 @ 90
5 @ 90
5 @ 90
5 @ 90
5 @ 90
Bench Press (all with 1.5-2 second pause)
Bar x a lot
5 @ 80
5 @ 80
5 @ 80
5 @ 80
5 @ 80
5 @ 80
Deadlift
5 @ 95
5 @ 95
5 @ 95
5 @ 95
5 @ 95
Military Press
10 @ 50
10 @ 55
9 @ 60
15 @ 40
Dumbell Curls
12 @ 16
12 @ 16
12 @ 16
12 @ 16
Found this really easy today, fell as if my body has adapted to training the lifts 3 times a week. Which is good as Im gonna start a sheiko program when this one is complete.
(Upping Squat and Deadlift each by 5kg on monday, keeping Bench weight the same, reps going up to 7 for each set for all exercises.)
Bar x 20
Bar x 20 (Good morning with squat stance)
5 @ 90
5 @ 90
5 @ 90
5 @ 90
5 @ 90
Bench Press (all with 1.5-2 second pause)
Bar x a lot
5 @ 80
5 @ 80
5 @ 80
5 @ 80
5 @ 80
5 @ 80
Deadlift
5 @ 95
5 @ 95
5 @ 95
5 @ 95
5 @ 95
Military Press
10 @ 50
10 @ 55
9 @ 60
15 @ 40
Dumbell Curls
12 @ 16
12 @ 16
12 @ 16
12 @ 16
Found this really easy today, fell as if my body has adapted to training the lifts 3 times a week. Which is good as Im gonna start a sheiko program when this one is complete.
(Upping Squat and Deadlift each by 5kg on monday, keeping Bench weight the same, reps going up to 7 for each set for all exercises.)
DH22/11/10 @ 10:45
Squat
bar x 20
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
Bench
bar x 20
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
Deadlift
60 x 10
105 x 7
105 x 7
105 x 7
105 x 7
105 x 7
bar x 20
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
Bench
bar x 20
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
Deadlift
60 x 10
105 x 7
105 x 7
105 x 7
105 x 7
105 x 7
DH25/11/10 @ 11:12
Squat
60 x 10
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
Last set was hard as fook! Trying to improve my technique and sit back a bit more
Bench
Bar x lots
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
Deadlifts
60 x 5 (fast)
105 x 7
105 x 7
105 x 7
105 x 7
105 x 7
Technique definately getting better for deads, able to keep my back set better and the bar doesnt move away from my body anymore
60 x 10
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
Last set was hard as fook! Trying to improve my technique and sit back a bit more
Bench
Bar x lots
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
Deadlifts
60 x 5 (fast)
105 x 7
105 x 7
105 x 7
105 x 7
105 x 7
Technique definately getting better for deads, able to keep my back set better and the bar doesnt move away from my body anymore
DH27/11/10 @ 13:25
Squat
Barx20
60x8
95x7
95x7
97.5x7
97.5x7
97.5x7
60x25 (oly stance)
60x20 (oly stance, bottom half of squat only)
Box squat
110x5
120x5
Db flat bench (warmup for barbell bench as bench was in use
24x10
24x10
Barbell flat bench
85x7
85x7
85x7
85x7
85x7
85x7
All sets were paused
Deadlift
60x10 (sldl then deadlift = 1rep)
110x7
110x7
110x7
110x7
120x1
130x1
135x1
Can feel a new pb coming soon, max is currently 140 and the 135 was tough but only due the volume before it
SLDL
60x8
60x8
Military press (the bar weighed 15kg)
35x5
55x5
55x7
Face pulls
25kgx20
Barx20
60x8
95x7
95x7
97.5x7
97.5x7
97.5x7
60x25 (oly stance)
60x20 (oly stance, bottom half of squat only)
Box squat
110x5
120x5
Db flat bench (warmup for barbell bench as bench was in use
24x10
24x10
Barbell flat bench
85x7
85x7
85x7
85x7
85x7
85x7
All sets were paused
Deadlift
60x10 (sldl then deadlift = 1rep)
110x7
110x7
110x7
110x7
120x1
130x1
135x1
Can feel a new pb coming soon, max is currently 140 and the 135 was tough but only due the volume before it
SLDL
60x8
60x8
Military press (the bar weighed 15kg)
35x5
55x5
55x7
Face pulls
25kgx20
DH03/12/10 @ 09:37
Had a week or so off as was ill.
Squat
bar x 10
60 x 10
80 x 5
90 x 5
100 x 3
110 x 1
120 x 1 (loose wraps)
130 x 1 FAIL (loose wraps & belt)
130 x 1 SUCCESS! (loose wraps and belt)
140 x 1 (sub cross wraps & belt)
145 x 1 PB! (sub cross wraps & belt)
80 x 10
Speed Bench
60 x 10
80 x 4
80 x 4
80 x 4
80 x 4
80 x 4
80 x 4
80 x 10 all paused
Superset cable curls and cable upright row
25 x 12, 12
25 x 12, 12
25 x 12, 12
25 x 12, 12
Squat
bar x 10
60 x 10
80 x 5
90 x 5
100 x 3
110 x 1
120 x 1 (loose wraps)
130 x 1 FAIL (loose wraps & belt)
130 x 1 SUCCESS! (loose wraps and belt)
140 x 1 (sub cross wraps & belt)
145 x 1 PB! (sub cross wraps & belt)
80 x 10
Speed Bench
60 x 10
80 x 4
80 x 4
80 x 4
80 x 4
80 x 4
80 x 4
80 x 10 all paused
Superset cable curls and cable upright row
25 x 12, 12
25 x 12, 12
25 x 12, 12
25 x 12, 12
DH08/12/10 @ 14:13
Power rack was delivered a couple of days ago, put it up yesterday an first workout with it today. Just bodyweight stuff as not got any weights yet, they're going to be a Xmas present off my missus.
Wide grip pullups
6
6
6
6
6
Dips
10
10
10
10
10
10
10
Inverted rows
10
10
10
10
10
10
Pressups
15
15
15
15
15
Hanging leg raises
10
10
10
10
10
Crunches
15
15
15
15
Ridiculous pump and horible amount of lactic acid build up but felt good. Can't wait to get some weights now!
Wide grip pullups
6
6
6
6
6
Dips
10
10
10
10
10
10
10
Inverted rows
10
10
10
10
10
10
Pressups
15
15
15
15
15
Hanging leg raises
10
10
10
10
10
Crunches
15
15
15
15
Ridiculous pump and horible amount of lactic acid build up but felt good. Can't wait to get some weights now!
DH31/12/10 @ 18:14
Post Edited: 31.12.2010 @ 18:16 PM by DH
Last workout of the year but the first with my new home gym and first day of Sheiko #29Been a right lazy f**ker over Christmas and done absolutely f**k all. Looking forward to being back training!
Bench
55 x 5
65 x 4
65 x 4
77.5 x 3
77.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
Squat
67.5 x 5
80 x 5
80 x 5
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
Bench
55 x 6
65 x 6
65 x 6
77.5 x 4
77.5 x 4
77.5 x 4
77.5 x 4
Dumbell flies
5 x 10 @ 15kg
Good morning
5 x 5 @ 50
DH02/01/11 @ 17:44
Deadlift to knees
67.5 x 3
80 x 3
95 x 2 x 3 (2 sets of 3)
102.5 x 4 x 3
Incline bench
70 x 4 x 6
Dips
5 x bw
5 x +10
5 x +15
5 x +15
5 x +15
Rack pulls (18")
75 x 4
87.5 x 4
102.5 x 2 x 4
115 x 4 x 3
Lunges
60 x 5 x 5
Leg raises
3 x 10
Felt good today. Need to order some more plates almost running out of weight to put on my bar. Will order from buzz when he gets some more in
67.5 x 3
80 x 3
95 x 2 x 3 (2 sets of 3)
102.5 x 4 x 3
Incline bench
70 x 4 x 6
Dips
5 x bw
5 x +10
5 x +15
5 x +15
5 x +15
Rack pulls (18")
75 x 4
87.5 x 4
102.5 x 2 x 4
115 x 4 x 3
Lunges
60 x 5 x 5
Leg raises
3 x 10
Felt good today. Need to order some more plates almost running out of weight to put on my bar. Will order from buzz when he gets some more in
DH04/01/11 @ 10:23
Bench
55 x 5
65 x 5
77.5 x 4
82.5 x 3
82.5 x 3
87.5 x 2
87.5 x 2
82.5 x 3
82.5 x 3
77.5 x 4
65 x 6
55 x 8
Dumbell flies
5 x 10 @ 15kg
Squat
67.5 x 5
80 x 4
95 x 3
95 x 3
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3
Goodmornings
5 x 5 @ 60
Started snowing after my first 2 sets of bench. Its certainly an experience getting snow in your eyes while benching!!
55 x 5
65 x 5
77.5 x 4
82.5 x 3
82.5 x 3
87.5 x 2
87.5 x 2
82.5 x 3
82.5 x 3
77.5 x 4
65 x 6
55 x 8
Dumbell flies
5 x 10 @ 15kg
Squat
67.5 x 5
80 x 4
95 x 3
95 x 3
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3
Goodmornings
5 x 5 @ 60
Started snowing after my first 2 sets of bench. Its certainly an experience getting snow in your eyes while benching!!
DH06/01/11 @ 17:06
Squat
67.5 x 5
80 x 4
80 x 4
95 x 3
95 x 3
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
Bench
55 x 5
65 x 4
77.5 x 2
77.5 x 2
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
Flat dumbell flies
5 x 10 @ 15kg
Weighted pressups (hands shoulder width)
5 sets of 10: Had my missus on my back and she weighs just over 40kg
Front Squat
60 x 3
60 x 3
75 x 3
75 x 3
80 x 2
80 x 2
80 x 2
80 x 2
These were tough, first time I have ever done them. Need to practise them more, sore collar bone but that will go after more practice
Goodmornings
5 x 5 @ 60kg
67.5 x 5
80 x 4
80 x 4
95 x 3
95 x 3
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
Bench
55 x 5
65 x 4
77.5 x 2
77.5 x 2
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
Flat dumbell flies
5 x 10 @ 15kg
Weighted pressups (hands shoulder width)
5 sets of 10: Had my missus on my back and she weighs just over 40kg
Front Squat
60 x 3
60 x 3
75 x 3
75 x 3
80 x 2
80 x 2
80 x 2
80 x 2
These were tough, first time I have ever done them. Need to practise them more, sore collar bone but that will go after more practice
Goodmornings
5 x 5 @ 60kg