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jon1234

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jon1234Icon19.7.1419-07-2014 @ 10:49 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon22.7.1422-07-2014 @ 06:12 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon23.7.1423-07-2014 @ 06:23 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon25.7.1425-07-2014 @ 07:32 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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.
jon1234Icon29.7.1429-07-2014 @ 06:14 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon30.7.1430-07-2014 @ 06:40 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon31.7.1431-07-2014 @ 11:02 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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..
jon1234Icon2.8.1402-08-2014 @ 11:55 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon5.8.1405-08-2014 @ 06:18 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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.
jon1234Icon8.6.1406-08-2014 @ 06:25 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon8.8.1408-08-2014 @ 06:35 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon12.8.1412-08-2014 @ 07:10 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon13.8.1413-08-2014 @ 06:09 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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.
jon1234Icon15.8.1415-08-2014 @ 07:32 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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..
jon1234Icon19.8.1419-08-2014 @ 02:10 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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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