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jon1234 | 19.7.14 | 19-07-2014 @ 10:49 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 2 day 5 Squats 70 x 5 100 x 5 120 x 5 140 x 5 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 felt good faster heavy bag 10 x 3mins double end 3 x 3mins | ||

jon1234 | 22.7.14 | 22-07-2014 @ 06:12 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 3 day 1 Bench 60 x 5 77.5 x 5 82.5 x 5 87.5 x 5 92.5 x 5 97.5 x 5 102.5 x 5 107.5 x 5 plan said to 105 but meh got top one easy enough OHP 50 x 5 60 x 5 70 x 5 80 x 1 80 x 1 80 x 1 80 x 2 70 x 5 60 x 5 idk if this is fkin up dfos but i dont see how it could if i stick it on bench day curl bro machine 30 x 10 35 x 10 40 x 10 40 x 8 40 x 7 | ||

jon1234 | 23.7.14 | 23-07-2014 @ 06:23 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 3 day 2 Squats 70 x 5 100 x 5 107.5 x 5 115 x 5 122.5 x 5 130 x 5 137.5 x 5 145 x 5 last two were fairly tough but all went up ok OHP 50 x 5 60 x 5 70 x 5 75 x 3 80 x 1 40 x 10 then some finger curl grip work and curl bro machine | ||

jon1234 | 25.7.14 | 25-07-2014 @ 07:32 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 3 day 3 Dead 70 x 5 doh 100 x 5 doh 125 x 5 132.5 x 5 140 x 5 147.5 x 5 155 x 5 162.5 x 5 167.5 x 5 last two were pretty heavy Bench 60 x 5 80 x 5 105 x 2 105 x 2 105 x 2 105 x 2 105 x 2 105 x 2 105 x 2 hmm wonder when these are gona start feeling really light. | ||

jon1234 | 29.7.14 | 29-07-2014 @ 06:14 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 4 day 1 Bench 60 x 5 77.5 x 3 85 x 3 92.5 x 3 100 x 3 107.5 x 3 110 x 3 also forgot to do day 5 of last wk so did it today hopefully doesnt fk up 2moro sesh Squat 70 x 5 100 x 5 120 x 5 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 did this slowly almost w a pause at t bottom shld do em fast tho finger and bro curl machine | ||

jon1234 | 30.7.14 | 30-07-2014 @ 06:40 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 4 day 2 Squat 70 x 5 100 x 5 107.5 x 3 117.5 x 3 127.5 x 3 137.5 x 3 147.5 x 3 157.5 x 3 OHP 60 x 3 70 x 3 75 x 3 77.5 x 3 80 x 2 85 x 2 87.5 x f 70 x 5 finished w david hornes grip/forearm routine 3 x 15 finger curls @ 38.5 3 x 12 wrist curls @ 38.5 3 x 15 reverse wrist curls @ 13.5 fk these are hard with a full slow ROM | ||

jon1234 | 31.7.14 | 31-07-2014 @ 11:02 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS Wk 4 day 3 Dead 70 x 5 doh 100 x 5 doh 125 x 3 135 x 3 145 x 3 155 x 3 165 x 3 175 x 3 177.5 x 3 last 2 realy hard, horrific form Bench 60 x 5 90 x 5 105 x 2 105 x 2 105 x 2 105 x 2 105 x 2 105 x 2 these are starting to felt quicker.. wasnt wearing my headphones today and realised why i should never be caught without them, the amount of mongs shouting crap to each other is unreal.. | ||

jon1234 | 2.8.14 | 02-08-2014 @ 11:55 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 4 day 5 Squat 70 x 5 100 x 5 120 x 5 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 these flying up now Klokov press 20 x 5 30 x 5 40 x 5 45 x 5 50 x 5 yeh these were hard hoping theyll assist my OHP Boxing 3 x 3mins double end 8 x 3mins heavy bag 3 x 3mins speedball | ||

jon1234 | 5.8.14 | 05-08-2014 @ 06:18 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 5 day 1 Bench 60 x 5 77.5 x 3 85 x 3 92.5 100 x 3 107.5 x 3 115 x 3 117.5 x 3 last two were hnnghh OHP to destroy my gains 50 x 5 60 x 5 70 x 5 75 x 3 80 x 2 85 x 1 edging closer 65 x 8 Klokov press 25 x 5 30 x 5 40 x 5 45 x 5 50 x 5 david hornes grip routine. | ||

jon1234 | 8.6.14 | 06-08-2014 @ 06:25 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 5 day 2 Squat 60 x 3 70 x 3 90 x 3 107.5 x 3 117.5 x 3 127.5 x 3 137.5 x 3 147.5 x 3 157.5 x 3 162.5 x 3 last two sets were shaky, last rep of last set i got stuck for what felt like 10seconds half way and did a sneaky good morning style to save it. eh im still counting it. Front Squats 60 x 3 70 x 3 80 x 3 90 x 3 100 x 3 107.5 x 3 David horne grip routine then 3 x 10 40kg on the curlbro machine | ||

jon1234 | 8.8.14 | 08-08-2014 @ 06:35 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 5 day 3 Dead 70 x 3 doh 100 x 3 doh 125 x 3 137.5 x 3 150 x 3 162.5 x 3 175 x 3 182.5 x 3 190 x 3 OHP 70 x 8 Bench 105 x 2 105 x 2 105 x 2 105 x 2 105 x 2 105 x 2 Bench | ||

jon1234 | 12.8.14 | 12-08-2014 @ 07:10 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 6 day 1 Bench 77.5 x 3 87.5 x 3 97.5 x 3 107.5 x 3 117.5 x 3 122.5 x 3 I think last set a pb.. Squats because i missed from wk5 70 x 3 100 x 3 120 x 3 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 hope these havent fkd it up for tomoro im kinda nervouse about 170 x 3. david horne routine 38.5kg 3 x 15 finger curls 3 x 15 wrist curls 13.5kg 4 x 15 reverse wrist curls | ||

jon1234 | 13.8.14 | 13-08-2014 @ 06:09 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 5 day 2 Squats 70 x 3 100 x 3 107.5 x 3 117.5 x 3 120 x 3 132.5 x 3 145 x 3 157.5 x 3 170 x f fk i knew i shouldnt have done those squats yesterday.. 157.5 wasnt that bad i thought id get at least 1 rep on 170 but no stuck in the hole on the bottom of t 1st rep..not really sure what to do now.. might spam AWHpower david horne grip routine. | ||

jon1234 | 15.8.14 | 15-08-2014 @ 07:32 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 6 day 3 Dead 125 x 3 140 x 3 155 x 3 170 x 3 185 x 2 200 x 1 nope no way getting 3 on that so failed on deads and squats now Bench 105 x 2 105 x 2 105 x 2 110 x 2 110 x 2 110 x 2 110 x 2 not sure why i went up to 110 but they felt pretty quick and easy im gonna carry on doing the 8 weeks even though i failed.. | ||

jon1234 | 19.8.14 | 19-08-2014 @ 02:10 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 7 day 1 Bench mongs were hogging usual racks so had to do these from pins off t chest 77.5 x 2 87.5 x 2 97.5 x 2 107.5 x 1 117.5 x 1 127.5 x 1 137.5 x f surprised i actually got this halfway just cldnt lock out 130 x 1 thot fk it ill do day 2 squats 100 x 2 120 x 2 140 x 2 150 x 1 160 x 1 170 x 1 180 x 1 OHP 70 x 3 80 x 1 85 x 1 90 x f got halfway and fail to lockout meh | ||

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