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jon1234

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jon1234Icon17.2.1417-02-2014 @ 09:11 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon18.2.1418-02-2014 @ 09:21 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon20.4.1420-02-2014 @ 09:08 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon21.2.1421-02-2014 @ 04:47 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon24.2.1424-02-2014 @ 09:09 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon25.2.1425-02-2014 @ 08:52 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon28.2.1428-02-2014 @ 04:07 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon3/4/1204-03-2014 @ 04:25 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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..
jon1234Icon5.2.1405-03-2014 @ 04:09 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon7.3.1407-03-2014 @ 04:08 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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..
jon1234Icon8.3.1408-03-2014 @ 22:32 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon11.3.1411-03-2014 @ 04:04 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon12.3.1412-03-2014 @ 03:13 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon14.3.1413-03-2014 @ 23:07 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon15.4.1415-03-2014 @ 05:29 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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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