View All Posts: danbaseley
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| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 19-01-2025 @ 17:50 | ||
Post Edited: 19.01.2025 @ 20:45 PM by danbaseley Hands against smooth CGBP up to 102.5kg Hands against smooth slingshot bench: 102.55kg x 5, 5, 6 - 120 seconds rest Dips: BW + 30kg x 6, 8, 6 - 120 seconds rest Lat Pulldown Triceps: 35kg x 12 x 3 sets - 90-120 seconds rest Machine Reverse Flyes: 55kg x 20 x 3 sets - 90 seconds rest 20kg DB Curls: 10 x 3 sets - 120 seconds rest Hanging Knee Raises: 40 x 4 sets - 60 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 18-01-2025 @ 13:47 | ||
| 115kg Leg Extensions: 25 rep cluster set (10/5/5/5) 105kg Seated Leg Curls: 3 x 6 sets - 15 seconds rest High Bar squats to low box: 55kg x 3 reps EMOM for 10 sets Lower back wasn't feeling great. I think I was a bit dehydrated. Toes Up TKEs: Purple band x 30 x 3 sets - 30 seconds rest Will do some planks later. | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 17-01-2025 @ 17:07 | ||
| Hands against smooth CGBP up to 102.5kg Hands against smooth slingshot bench: 102.55kg x 5 x 3 sets - 120 seconds rest BUKP: 16kg x 15 x 3 sets - 120 seconds rest 3 x (15 x 22kg Iso Cable Chest Flyes s/s 15 x 10kg DB Laterals) - 120 seconds rest Machine Reverse Flyes: 55kg x 20, 15, 15 - 90 seconds rest 3 x (20 x Very Heavy Band Abs s/s 18 x Purple Band Iso Triceps Pressdown) - 30 seconds rest Pull-Ups: BW x 3 x 25 sets - spread throughout workout | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 16-01-2025 @ 18:29 | ||
| Leg Extensions Cluster Set: 115kg x 25 (10/5/5/5) Leg Curls: 105kg x 3 x 6 sets - 15 seconds rest High Bar Squat: 55kg x 5 x 3 sets - 60 seconds rest BFR Cuff Cable Leg Press: 130kg x 30 Glute Machine: 120kg + quadded bands x 10 x 3 sets - 60 seconds rest Old School Adductor Machine: 36kg x 20 x 2 sets - 60 seconds rest Paloff Press: 18kg x 20 x 3 sets - 30 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 15-01-2025 @ 15:38 | ||
| Hands against smooth CGBP up to 105kg Hands against smooth slingshot bench: 105kg x 5 x 3 sets. Kind of hard. - 120 seconds rest BUKP: 16kg x 12 x 3 sets - 90 seconds rest 3 x (15 x 20kg Iso Cable Chest Flyes s/s 15 x 36kg Iso Cable Lat Pulldowns s/s 15 x 10kg DB Laterals) - 120 seconds rest 3 x (15 x Very Heavy Band Abs s/s 15 x Purple Band Iso Triceps Pressdown) - 30 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 10-01-2025 @ 16:43 | ||
| 115kg Leg Extensions: 25 rep cluster set (10/5/5/3/2) 105kg Seated Leg Curls: 3 x 6 sets - 15 seconds rest High Bar squats to low box: 52.5kg x 3 reps EMOM for 10 sets Push Press up to 70kg Cable Leg Press w/BFR Cuffs: 120kg x 2 sets - 60 seconds rest Toes Up TKEs: Black band x 25 x 3 sets - 30 seconds rest Feet on slam ball, hands on Bosu planks: 25 seconds x 4 sets - 30 seconds rest Paloff Press: 18kg x 20 x 4 sets - 30 seconds rest Top End Leg Extensions: 30 x 30 x 3 sets - 30 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 09-01-2025 @ 15:36 | ||
| 5 second paused hands against smooth CGBP: 100kg x 1 Hands against smooth CG slingshot bench: 100kg x 8, 6, 6 - 120 seconds rest BUKP: 14kg x 15 x 3 sets - 90 seconds rest Toes Up TKES: 20 x 3 sets - 60 seconds rest Between all prehab, warm-up and work sets and rehab stuff I did 3 reps of pullups: 75 reps total. Machine Reverse Flyes: 50kg x 20 x 3 sets - 90 seconds rest Dips dropset: BW+20kg x 10 BW+15kg x 10 BW x 15 Top End Leg Extensions: 30kg x 40 x 2 sets - 90 seconds rest Heavy Band Abs: 40 x 4 sets - 30 seconds rest Abduction Machine: 75kg x 20 x 2 sets - 90 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 08-01-2025 @ 23:00 | ||
| Leg Extensions Cluster Set: 112.5kg x 25 (10/5/5/5) Leg Curls: 102.5kg x 3 x 6 sets - 15 seconds rest High Bar Squat: 50kg x 5 x 3 sets - 60 seconds rest BFR Cuff Cable Leg Press: 110kg x 20 x 2 sets - 60 seconds rest GHRs: 10 x 3 sets - 45 seconds rest Hanging Knee Raises: 30 x 3 sets - 30 seconds rest Paloff Press: 16kg x 20 x 3 sets - 30 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 07-01-2025 @ 22:02 | ||
Post Edited: 07.01.2025 @ 23:17 PM by danbaseley Strict Press:60kg x 3 42.5kg x 20 Bottoms Up KB Press: 12kg x 15 x 3 sets Dips: BW x 20 x 2 sets Machine Chest Flyes: 85kg x 12 x 2 sets Kneeling Band Abs: 30 x 3 sets Lying Banded Clamshells: 50 x 2 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 05-01-2025 @ 16:34 | ||
| Leg Extensions Cluster Set: 110kg x 25 (10/5/5/3/2) Leg Curls: 100kg x 3 x 6 sets - 15 seconds rest High Bar Squat: 40kg x 5 x 3 sets - 60 seconds rest RDLs: 60kg x 10 x 3 sets - 90 seconds rest BFR Cuff Leg Press - Lower half reps: 40kg x 20 x 2 sets - 60 seconds rest Hanging Knee Raises: 25 x 3 sets - 30 seconds rest Paloff Press: 14kg x 20 x 3 sets - 30 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 04-01-2025 @ 17:48 | ||
| 5 count Paused hands against smooth CGBP up to 100kg Thumbs width from smooth CGBP: 70kg x 20 Weighted Pullups: BW+20kg x 2 x 3 sets - 120 seconds rest Bottoms Up KB Press: 12kg x 12 x 3 sets - 90 seconds rest Lat Pulldowns: 75kg x 12 x 3 sets - 90 seconds rest Paused Machine Chest Flyes: 60kg x 20 x 2 sets - 90 seconds rest Low Iso Pulley Rows: 20kg x 20 x 4 sets - 90 seconds rest Heavy Band Abs: 30 x 3 sets - 30 seconds rest Feet on slam ball, hands on Bosu planks: 20 seconds x 4 sets - 30 seconds rest Toes Raised TKEs: 20 x 2 sets | |||
| » The BIGapes Quest (Go to post) | 03-01-2025 @ 19:55 | ||
| Well done on the comeback bench PBs. | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 18-12-2024 @ 22:01 | ||
Post Edited: 18.12.2024 @ 22:02 PM by danbaseley Paused hands against smooth CGBP up to 105kg Bench against doubled bands: 75kg x 5 x 3 sets - 120 seconds rest DB Press - 8 x 4 sets: 30kg, 30kg, 30kg, 27.5kg - 180 seconds rest 10kg Fat Gripz DB Side Laterals - 3 sets: 15, 15, 12 - 120 seconds rest Chest Flye Machine: 80kg x 15 x 3 sets Reverse Flye Machine: 20 x 3 sets V Bar Triceps Pressdown - 3 sets 40kg x 18, 18, 15 - 90 seconds rest 2 pull-ups between all warm ups and work sets. 50 reps total. | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 17-12-2024 @ 21:14 | ||
| Leg Extensions - 25 rep cluster set: 122.5kg x 10/6/5/4 107.5kg Seated Leg Curls:: 3 x 6 sets - 15 seconds rest. Heels Elevated Squats: 30kg x 5 x 3 sets - 90 seconds rest 20kg Heels Elevated Goblet Squats: 3 x (4 half-reps, 1 full rep) x 2 sets - 120 seconds rest Top End Leg Extensions: 30kg x 30 x 3 sets - 60 seconds rest 45 degree back extensions: BW x 12 x 3 sets - 60 seconds rest Feet elevated BOSU plank: 20 seconds x 4 sets - 30 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 16-12-2024 @ 23:02 | ||
| Paused hands against smooth CGBP: 100kg x 3 105kg x 1 75kg + Doubled Minis x 5 x 3 sets Cambered Neutral Grip Chest Press Machine: 100kg x 8 x 4 sets - 120 seconds rest Lat Pulldowns: 80kg x 15, 15, 10 - 120 seconds rest 22kg Iso Cable Facepulls: 20 x 3 sets - 120 seconds rest Heavy Band Abs: 20 x 5 sets - 30 seconds rest | |||