Users viewing topic: & 1 Guest
jaymz36 | Lift more than talk !!!! | 03-01-2016 @ 16:39 | |
Member 5965, 5 posts SQ 210, BP 137.5, DL 240587.5 kgs @ 110kgs UnEq | |||
jaymz36 | Week one | 03-01-2016 @ 20:19 | |
Member 5965, 5 posts SQ 210, BP 137.5, DL 240587.5 kgs @ 110kgs UnEq | Session 1 Squats Warm ups - 52.5 x 5 - 65 x 5 - 78.5 x 3 Main - 85 x 5 - 97.5 x 5- 110 x 5 Assistance - 5 x 10 @ 60kg Standing mp Warm up - 25 x 5 - 30 x 5 - 35 x 3 Main - 40 x 5 - 45 x 5 - 50 x 5 Session 2 Bench Warm up - 5 x 40 - 5 x 50 - 3 x 60 Main - 5 x 65 - 5 x 75 - 5 x 85 Assistance - 5 x 10 @ 50kg Dips 5 x 10 body weight dips Session 3 Deads Warm up - 5 x 60 - 5 x 75 - 3 x 90 Main - 5 x 97.5 - 5 x 112.5 - 5 x 127.5 Assistance - bent over rows 5 x 10 @ 50 kg Week 2 Session 1 Seated mp Warm up - 5 x 25 - 5 x 30 - 3 x 35 Main - 3 x 42.5 - 3 x 47.5 - 8 x 55 Assistance 5 x 10 @ 30kg Upright rows 4 x 10 @ 20kg Shrugs 4 x 15 @ 35kg | ||
jaymz36 | ... | 04-01-2016 @ 11:38 | |
Member 5965, 5 posts SQ 210, BP 137.5, DL 240587.5 kgs @ 110kgs UnEq | Session 2 Squats Warm up - 52.5 x 5 - 65 x 5 - 78.5 x 3 Working sets - 90 x 3 - 105 x 3 - 117.5 x 3 Assistance - 5 x 10 @ 65 kg | ||
jaymz36 | Bench and press | 09-01-2016 @ 20:37 | |
Member 5965, 5 posts SQ 210, BP 137.5, DL 240587.5 kgs @ 110kgs UnEq | Bench Warm ups - 40 x 5 - 50 x 5 - 60 x 5 Main - 70 x 3 - 80 x 3 - 90 x 3 Assistance 5 x 10 @ 50kg super sets with 5 dips Press Warm ups - 25 x 5 - 30 x 5 - 35 x 3 Main - 45 x 5 - 50 x 3 - 57.5 x 10 Assistance - 4 x 10 @ 30kg 1 x 25 @ 30 kg Upright row - 5 x 10 @ 25kg Shrugs 4 x 15 @ 45 kg | ||
jaymz36 | ... | 12-01-2016 @ 21:27 | |
Member 5965, 5 posts SQ 210, BP 137.5, DL 240587.5 kgs @ 110kgs UnEq | Sunday evening Squat and deadlifts Squat Warm ups - 5 x 52.5 - 5 x 65 - 3 x 78.5 Main - 5 x 97.5 - 3 x 110 - 3 x 125 Assistance - 5 x 10 @ 65kg Deadlifts Warm ups 60 x 5 - 75 x 5 - 90 x 3 Main 3 x 105 - 3 x 120 - 5 x 135 Assistance 5 x 10 @ 75 kg Tuesday bench and press Bench Warm up - 5 x 40 - 5 x 50 - 3 x60 Main 5 x 75 - 3 x 85 - 3 x 95 - 3 x 85 - 5 x 75 - 5 x 60 Assistance 5 x 10 @ 50kg Bent row 5 x 10 @ 40kg Press Warm up - 5 x 25 - 5 x 30 - 3 x 35 Main -5 x 40 - 5 x 45 - 10 x 50 Assistance 5 x 10 @ 30kg | ||