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Kierans training again

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kieranIcon...26-01-2012 @ 19:42 
Member 3174, 52 posts
bench press

60kg - 6 reps
100kg - 5 reps
140kg - f, 2 negs
100kg - 7 reps

standing strict barbell press

60kg - 6 reps
80kg - f
60kg - 6 reps x 2 sets

seated one arm press

20kg - 5 reps
25kg - 5 reps
30kg - 2 reps

grip with hub and grippers

barbell curls upto 50kg
kieranIcon...26-01-2012 @ 20:24 
Member 3174, 52 posts
Chris_L said:looks like someones back on the 5plates! Wink good job!!!


another 5 to go Cool
kieranIcon...30-01-2012 @ 20:59 
Member 3174, 52 posts
squat

60kg - 8 reps
100kg - 6 reps
140kg - 3 reps
160kg - 3 reps
140kg 7 reps

front squat

60kg - 5 reps
100kg - 5 reps
120kg 1 rep

leg press - 2 sets 4 and 5 plates

hub lifting
Chris_LIcon...30-01-2012 @ 21:10 
i've just made someones day !
Member 2868, 527 posts
SQ 300, BP 244, DL 280
824.0 kgs @ 160kgs UnEq
Awesome hubbin' matey Cool
kieranIcon...30-01-2012 @ 21:17 
Member 3174, 52 posts
Chris_L said:Awesome hubbin' matey Cool


not too bad for a lightweight
kieranIcon...31-01-2012 @ 20:59 
Member 3174, 52 posts
Post Edited: 31.01.2012 @ 21:03 PM by kieran
bench press

60kg - 8 reps
100kg - 6 reps
120kg - f
110kg - 2 reps, 1 neg
100kg - 6 reps
100kg - 5 reps

flat dumbell

35kg 7reps
40kg 7 reps

strict barbell press

60kg - 4 reps
70kg - 3 reps
60kg - 7 reps

one arm standing dumbell press

65lb 7 reps
35kg 7 reps
kieranIcon...05-02-2012 @ 19:41 
Member 3174, 52 posts
various warmups

deadlift upto 180kg for 3
220kg fail, not far off now

back assiastance work. one arm rows with dumbell ans lat pull downs

bicep curls
Chris_LIcon...05-02-2012 @ 20:04 
i've just made someones day !
Member 2868, 527 posts
SQ 300, BP 244, DL 280
824.0 kgs @ 160kgs UnEq
good pulling youll crack the 5plate deadlift very soon IF you dont miss any training sessions! Wink
kieranIcon...06-02-2012 @ 23:21 
Member 3174, 52 posts
its hard getting bk into it chris, but i know once i get my head back the weight will fly up.

bench press up to 110kg for 3 reps and 100kg for 7 reps
kieranIcon...08-02-2012 @ 19:07 
Member 3174, 52 posts
squats- ass to heal
upto 100kg for 10 for 3 sets
leg press and leg extension
kieranIcon...08-02-2012 @ 19:09 
Member 3174, 52 posts
close grip bench upto 100kg for 5 reps x 3 sets
differant tricep exercises with dumbell
tricep cable work

calf work
kieranIcon...14-02-2012 @ 19:39 
Member 3174, 52 posts
bench press

60kg - 8 reps
100kg - 8 reps
120kg - 4 reps easy, 2 reps slight touch
100kg - 6 reps

seated dumbell shoulder press

35kg - 8 reps
40kg - f. shoulder twinge

incline dumbell press

40kg - 4 reps

pec dec - 3 sets of 8

bw dips

2 sets of 5
kieranIcon...15-02-2012 @ 21:04 
Member 3174, 52 posts
squat

60kg - 10 reps
60kg - 5 reps
100kg - 5 reps
140kg - 4 reps
160kg - 2 reps
160kg - 2 reps
100kg - 6 reps
100kg - 5 reps
Chris_LIcon...15-02-2012 @ 21:17 
i've just made someones day !
Member 2868, 527 posts
SQ 300, BP 244, DL 280
824.0 kgs @ 160kgs UnEq
Nice squatting matey, keep going forward!!!Cool
kieranIcon...15-02-2012 @ 22:16 
Member 3174, 52 posts
Chris_L said:Nice squatting matey, keep going forward!!!Cool


slowly but surely slowly but surely Wink

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