jon1234
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| jon1234 |  | 12.1.14 | 12-01-2014 @ 07:45 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | 10 x 10 @25kg bb curls alternate with 10 x 10 @25kg skull crushers | ||
| jon1234 | | 14.1.14 | 14-01-2014 @ 08:28 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Deads 5 x 147.5 167.5 x 3 190 x 1 195 x 1 197.5 x 1 200 x 1 Felt pretty easy at 190 so just kept going.. Felt great to hit 200 at last i feel im getting somewhere. Squats 120 x 10 120 x 10 120 x 10 120 x 10 120 x 10 Still had something left so.. Front Squats 70 x 1 80 x 1 90 x 1 100 x 1 110 x 1 120 x 1 130 x 1 If i hadnt already done the normal squats i think id have got 140 ok..Today was a good day.  | ||
| jon1234 | | 16.1.14 | 16-01-2014 @ 09:26 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Bench 70 x 3 100 x 5 115 x 3 127.5 x 1 130 x 1pb OHP 60 x 10 60 x 10 60 x 10 60 x 8fail 52.5 x 10 was supposed to do 52.5 across but was feeling heroic after the bench pb db rows 5 sets of 8 @ 45kg curls 5 sets of 10 @36kg | ||
| jon1234 | | 20.1.14 | 20-01-2014 @ 09:03 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Squat 70 x 5 90 x 5 110 x 5 Dead all double overhand 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 ohp 60 x 10 60 x 10 20mins boxing double end bag and heavy bag.. this is probably killing my gainz but i enjoy it. | ||
| jon1234 | | 22.1.14 | 22-01-2014 @ 09:31 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Bench w fatgrips 70 x 10 + 10 bent over flys 70 x 10 + 10 bent over flys 70 x 10 + 10 bent over flys 70 x 10 + 10 bent over flys 70 x 10 + 10 bent over flys fat bar pullups alternating w 140kg calf raises (20) 50 total broken up into sets of 8 and 5 curls and 20mins boxing | ||
| jon1234 | | 24.1.14 | 24-01-2014 @ 09:05 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Dead all double overhand 70 x 5 90 x 5 100 x 5 120 x 3 135 x 1 almost dropped this as grip was loosening Squat 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 Front squat 70 x 1 90 x 1 100 x 1 120 x 1 130 x 1pb? curls and boxing to finish | ||
| jon1234 | | 26.1.14 | 26-01-2014 @ 01:21 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Bench 60 x 5 70 x 5 90 x 5 100 x 5 110 x 5 115 x 3 120 x 1 OHP 50 x 10 + 5 pullups 50 x 10 + 5 pullups 50 x 10 + 5 pullups 50 x 10 + 5 pullups 50 x 10 + 5 pullups curls and 20mins boxing finisher | ||
| jon1234 | | 29.1.14 | 28-01-2014 @ 09:04 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Squats 70 x 5 100 x 5 120 x 5 135 x 5 155 x 5 ugly form on the last 2 reps of the last set kind of fell forward too much but the weight went up so im counting it Deads 130 x 10 130 x 10 130 x 10 130 x 10 130 x 10 this was flipping hard 3 sets of 10 reps curls and skull crushers | ||
| jon1234 | | 30.1.14 | 30-01-2014 @ 09:10 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | OHP 60 x 5 65 x 5 72.5 x 5 Bench 90 x 10 w 10 rear delt raises 90 x 10 w 10 rear delt raises 90 x 10 w 10 rear delt raises 90 x 8fail ugh again 80 x 10 w 10 rear delt raises thick bar pullups 50 total 20kg curls 50 total felt weak and tired today, not enough sleep i think. | ||
| jon1234 | | 1.2.14 | 30-01-2014 @ 09:10 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Post Edited: 01.02.2014 @ 03:27 AM by jon1234 Dead70 x 5 100 x 5 130 x 5 150 x 5 170 x 5 no dramas Squats 130 x 8 felt way too heavy stupid to bump it up so much.. 120 x 5 no way was getting 10 for 5 sets so did box squats really slow focusing on technique.. Box Squats 70 x 10 90 x 10 110 x 10 120 x 10 Kind of pissed off w myself seems like 1 step forward 2 back, I can't explain the strength differences day to day..prob from trying to force progress too quick. Curls and skull crushers 3 x 10 @30kg 30mins heavy bag boxing.. | ||
| jon1234 | | 3.2.12 | 03-02-2014 @ 09:17 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Bench 60 x 5 90 x 5 102.5 x 5 115 x 5 got all these without too much drama OHP 52.5 x 10 + 20kg plate curl x 10 52.5 x 10 + 20kg plate curl x 10 52.5 x 10 + 20kg plate curl x 10 52.5 x 8fail +20kg plate curl x 10 failed to get to 10 OHP which was kind of weird as it didnt feel that heavy for the 1st 5 reps 52.5 x 7fail +20kg plate curl x 10 10 x Barbell rows + 10 x SLDL @ 50kg 10 x Barbell rows + 10 x SLDL @ 60kg 10 x Barbell rows + 10 x SLDL @ 70kg felt warm after these and did 8 x 70kg OHP almost 20kg over the weight i had failed to get 7 with earlier...hmmm maybe not warmed up enough? 20mins double end bag | ||
| jon1234 | | 5.2.14 | 05-02-2014 @ 08:39 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Squat 5 x 70 5 x 100 3 x 127.5 3 x 145 3 x 162.5 these felt ok, concentrating on forcing my knees out which stops me falling fwd. Deads 10 x 135 10 x 135 10 x 135 10 x 135 10 x 135 ugh these spin me out last two set were a grind. db and bb curls 5 sets of 10 | ||
| jon1234 | | 7.2.14 | 07-02-2014 @ 09:10 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Post Edited: 07.02.2014 @ 09:11 AM by jon1234 Racks were being hogged so had to do assistance firstBench 90 x 10 90 x 10 90 x 10 90 x 10 90 x 9f urgh failed on the last rep OHP 40 x 3 60 x 3 70 x 3 77.5 x 2f failed on last rep.. Well im stalling left right and centre now think i'll carry on failing all over the place for the next 5/3/1 week to finish the cycle then after rest week reset 2.5 down across everything.. fat bar pullup + 20kg plate curl 50 total each 20mins heavy bag | ||
| jon1234 | | 13.2.14 | 13-02-2014 @ 09:13 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Well have been away on work trip so no training, s**t food and lots of cheap booze. BW dropped to 93kg. Bench 60 x 3 95 x 3 110 x 3 122.5 x 1f fail OHP 52.5 x 10 52.5 x 10 52.5 x 10 52.5 x 10 52.5 x 7f 4 sets of SLDL x 10 + BB Row x 10 @ 60kg So yeh i think when you stall u take off 10kg and reset..deload next week then back to it. | ||
| jon1234 | | 14.2.14 | 14-02-2014 @ 10:42 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | So seeing as i'm doing a reset on 5/3/1 thought id try a few sessions of the upper body routine in the general bulls**t section. Fat bar pullup 8,8,7,7,6,6,5 alternating with 10 x Front Box Squat @50,60,65,70,75,80,90 DB rows sets of 10 up to 38kg BB Curls up to 36kg lying DB curls 5 sets of 10 @15kg each | ||
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