jon1234
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| jon1234 |  | 17.2.14 | 17-02-2014 @ 09:11 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Carrying on with this upper body bb lark.. Bench alternate w 10 x rear delt raises 90 x 10 90 x 10 90 x 10 90 x 10 90 x 6f OHP 40 x 10 50 x 10 60 x 8 70 x 2 40 x 10 5 sets of 10 x DB OHP + 10 x DB Curl + 10 dips @ 15.8kg | ||
| jon1234 | | 18.2.14 | 18-02-2014 @ 09:21 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DB OHP 5 sets of 10 up to top set of 22.5kg DB Bench 5 sets of 10 up to top set of 31kg incline bench 5 sets of 10 @ 50kg 6 sets of 10 pushdown + 10 curl combo | ||
| jon1234 | | 20.4.14 | 20-02-2014 @ 09:08 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | fat bar pullups 10,8,9,8,5,5,5 alternating w 10 x 20kg plate curls front squats w pause at bottom 50 x 5 60 x 5 70 x 5 90 x 5 100 x 5 110 x 5 all felt good 10 x db rows 5 sets up to 40kg some curls and pulldowns..kind of missing 5/3/1 | ||
| jon1234 | | 21.2.14 | 21-02-2014 @ 04:47 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Post Edited: 21.02.2014 @ 04:48 AM by jon1234 bw today 93.4kg damn losing weight..Bent over BB Row 50 x 10 60 x 10 60 x 10 70 x 10 70 x 10 not sure about my form on these feel it mostly in my back snatch grip deads from platform 90 x 3 100 x 3 110 x 3 couldnt really get a proper hook grip not enough chalk tbar row machine 40 x 10 60 x 10 75 x 8 40 x 10 bb rows definately harder 5 sets of 10 x db curls w 18kg db gave the heavy bag a good beating for 8 x 3min rounds | ||
| jon1234 | | 24.2.14 | 24-02-2014 @ 09:09 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Bench 60 x 5 80 x 5 90 x 5 105 x 5 110 x 5 90 x 10 90 x 8 80 x 6 60 x 10 Getting weaker on this bb type program..always seems to happen when i stop the heavy reps OHP w 20kg db 4 sets of 10 DB curls w 20kg db 4 sets of 10 Dips 3 sets of 10 Front squats 5 x 50 5 x 60 5 x 80 5 x 90 5 x 100 5 x 110 | ||
| jon1234 | | 25.2.14 | 25-02-2014 @ 08:52 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Bb ohp 40 x 10 50 x 10 60 x 10 70 x 3 50 x 10 Db bench 27kg x 10 34kg x 10 34kg x 10 34kg x 8 34kg x 7 Pushdowns 6sets of 10 | ||
| jon1234 | | 28.2.14 | 28-02-2014 @ 04:07 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Fat Bar Pullup w 20kg plate curls 8,8,7,7,5,5 double overhand deads 70 x 5 90 x 5 110 x 5 120 x 3 3 sets of 10 @40kg DB rows | ||
| jon1234 | | 3/4/12 | 04-03-2014 @ 04:25 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Ok enough nonsense, feel rested so back to 5/3/1 although changing from BBB to the triumvirate OHP 40 x 5 50 x 5 60 x 5 65 x 5 70 x 3 75 x 2 80 x 1 Fat Gripz pullups: 8,8,6,6 pullups: 6,5,5,5,5 Dips: 15,15,15,13,13 surprisingly s**t at these.. | ||
| jon1234 | | 5.2.14 | 05-03-2014 @ 04:09 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Deadsy 5 x 60 double OH 5 x 80 double OH 5 x 100 double OH 3 x 110 double OH 5 x 130 5 x 150 3 x 170 couldnt keep hold need chalk, still will drop 5kg off dead and see how we go leg raise: 10,10,9,8,6 60kg platform SLDL: 10,10,10,10,10 | ||
| jon1234 | | 7.3.14 | 07-03-2014 @ 04:08 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | bw still low at 93kg Bench 70 x 5 85 x 5 100 x 5 112.5 x 3 didnt even get the 1st week goal of 5s so dropping 10kg off bench and start again. db bench 27kg dbs x 15 34kg dbs x 10 32kg dbs x 10 32kg dbs x 10 32kg dbs x 7 meh i blame last nights beers 32kg db row 5 sets of 10 each side + 5 sets of 10bb curls @27kg s**t session, not really progressing going backwards if anthing.. need to get back over 95kg being fatter always makes me stronger.. | ||
| jon1234 | | 8.3.14 | 08-03-2014 @ 22:32 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Squats 70 x 5 90 x 5 115 x 5 130 x 5 150 x 3 fail on the squats too so 10kg off and start again Front squat 70 x 10 90 x 10 110 x 5 SLDL off platform 50 x 10 50 x 10 55 x 10 55 x 10 60 x 10 Glute Ham Raise 3 sets of 8 these are hard some curls and 20mins double end bag and speedbag | ||
| jon1234 | | 11.3.14 | 11-03-2014 @ 04:04 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | OHP 50 x 5 52.5 x 5 60 x 3 67.5 x 3 Fatgrips pullups 8,8,7,6,6,5,5,5 alternate w 50kg OHP x 10,10,10,10,10,10,10,10 Dips: 15,15,15,15 alternate w DB Curls x 10,10,10,10 | ||
| jon1234 | | 12.3.14 | 12-03-2014 @ 03:13 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Deads 70 x 5 90 x 5 110 x 3 135 x 3 152.5 x 3 172.5 x 2slipped out of my grip 172.5 x 3 70kg platform SLDL: 10,10,10,10,10 Leg Raises: 10,10,10,10,10 | ||
| jon1234 | | 14.3.14 | 13-03-2014 @ 23:07 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Front Squats 60 x 5 70 x 5 90 x 5 110 x 5 120 x 5 DB Curls 20kg: 10,10,10,10,10 10kg plate wrist curl Heavy bag 3min rounds x 8 | ||
| jon1234 | | 15.4.14 | 15-03-2014 @ 05:29 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Bench 60 x 5 80 x 5 85 x 3 100 x 3 110 x 3 DB Bench @ 32kg each: 10,10,10,10,10 DB Row @ 36kg per side: 10,10,10,10,6 BB Curls @ 32kg:10,10,10,10,10 Heavy Bag 3mins x 8 Double End bag 3mins x 4 | ||
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