View All Posts: danbaseley
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| » 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 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 15-12-2024 @ 15:36 | ||
| Leg Extensions - 25 rep cluster set: 120kg x 10/5/5/5 105kg Seated Leg Curls:: 5 x 6 sets - 30 seconds rest. Squats: 30kg x 5 x 3 sets Deadlifts: 40kg x 5 x 2 sets Single Leg Extensions: 50kg x 20 45 degree back extensions: BW x 10 x 3 sets Paloff Press: 10kg x 20 x 3 sets per side 2 x (40kg Top End Leg Extensions x 30 s/s Calf Raises x 50 s/s Hanging Knee Raises x 40) - 60 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 06-12-2024 @ 20:31 | ||
| Leg Extensions - 25 rep cluster set: 120kg x 10/5/5//3/2 105kg Seated Leg Curls:: 5 x 4 sets - 15 seconds rest. Zercher Squat on 3 inch squat wedge: 30kg x 20 GHRs: BW + 5kg x 20, 15 - 120 seconds rest Single Leg Extensions: 50kg x 16 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 05-12-2024 @ 22:04 | ||
| Paused hands against smooth CGBP up to 107.5kg Dips: BW + 40kg x 5 x 3 sets Iso Rows: 40kg x 10 x 3 sets per side DB Laterals: 10kg x 12 x 3 sets 3 x (50kg Reverse Machine Flyes x 15 s/s 40kg Cable Facepulls x 15) V Bar Triceps Pressdown on Lat Pulldown machine: 30kg x 12 x 3 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 28-11-2024 @ 21:46 | ||
| Paused hands against smooth CGBP up to 107.5kg Bench against doubled bands: 80kg x 5 x 3 sets - 120 seconds rest DB Press - 8 x 4 sets: 30kg, 30kg, 27.5kg, 27.5kg - 180 seconds rest Wide Fat Gripz Pullups up to BW + 25kg Lat Pulldowns: 75kg x 15 x 2 sets - 120 seconds rest 3 x (6kg Iso Cable Laterals x 20 s/s 50kg Reverse Machine Flyesx 20) - 120 seconds rest V Bar Triceps Pressdown: 40kg x 15 x 3 sets - 90 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 26-11-2024 @ 19:42 | ||
| Leg Extensions - 25 rep cluster set: 117.5kg x 10/5/5/5 105kg Seated Leg Curls:: 10 x 3 sets - 120 seconds rest. Zercher Squat on 3 inch squat wedge: 27.5.kg x 20 GHRs: BW + 5kg x 20 x 2 sets - 120 seconds rest Single Leg Extensions: 47.5kg x 20 2 x (37.5kg Top End Leg Extensions x 30 s/s Calf Raises x 50 s/s Hanging Knee Raises x 40) - 60 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 25-11-2024 @ 21:38 | ||
| No bench available, so... Weighted Dips: BW + 50kg x 3 BW + 40kg x 6 BW + 30kg x 8 BW + 20kg x 12 Hands against smooth CGBP: 100kg x 1 70kg x 18 Paused Machine Flyes: 60kg x 25 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 25-11-2024 @ 00:14 | ||
| Different gym than normal. Very quick workout. 100kg Leg Extensions: 10/5/5/5 Adductor Machine: 75kg x 10 x 3 sets - 120 seconds rest Seated Leg Curls: 80kg x 15 x 2 sets - 90 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 21-11-2024 @ 17:41 | ||
| Paused hands against smooth CGBP up to 107.5kg Bench against doubled bands: 80kg x 5 x 3 sets - 120 seconds rest Standing DB Press: 25kg x 8 x 4 sets - 180 seconds rest Fat Gripz Pullups x 10 6kg Iso Cable Laterals 20 x 3 sets - 90 seconds rest Medium Width Neutral Grip Lat Pulldowns: 65kg x 20 x 2 sets - 120 seconds rest Reverse Flye Machine: 50kg x 20 x 3 sets - 90 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 20-11-2024 @ 21:29 | ||
| Leg Extensions - 25 rep cluster set: 115kg x 10/5/5/5 105kg Seated Leg Curls:: 10, 8, 8 - 120 seconds rest. Zercher Squat on 3 inch squat wedge: 25kg x 20 GHRs: 20 x 3 sets - 120 seconds rest Single Leg Extensions: 45kg x 20 2 x (37.5kg Top End Leg Extensions x 30 s/s Calf Raises x 50) - 60 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 18-11-2024 @ 14:47 | ||
| Paused hands against smooth CGBP up to 120kg - 10kg PB!!!! Bench against doubled bands: 80kg x 5 x 3 sets - 120 seconds rest. Fat Gripz Extreme Pullups: BW + 20kg with 10 second Iso hold BW x 6 x 3 sets 25kg Standing DB Press: 8 x 4 sets - 180 seconds rest. Dips: BW + 20kg x 15 BW + 10kg x 20 Reverse Band Flyes: 20 x 3 sets - 60 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 17-11-2024 @ 15:43 | ||
Post Edited: 17.11.2024 @ 15:44 PM by danbaseley Leg Extensions - 25 rep cluster set:115kg x 10/5/5/3/2 Seated Leg Curls:: 102.5kg x 10 x 3 sets - 120 seconds rest. Hard. Zercher Squat on 3 inch squat wedge: 22.kg x 20 Glute Machine: 125kg + quadded minis x 20 x 2 sets - 90 seconds rest Single Leg Extensions: 45kg x 15. Stay here until I get 20. Top End Leg Extensions: 35g x 30 x 2 sets 3 x (25 x Hanging Knee Raises s/s 25 x Standing Band Abs) - 60 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 16-11-2024 @ 15:50 | ||
| Paused hands against smooth CGBP up to 110kg Bench against doubled bands: 80kg x 5 x 3 sets - 120 seconds rest Standing DB Press: 25kg x 8 x 4 sets - 180 seconds rest 20kg Seated Iso Cable Flyes: 20 x 2 sets - 120 seconds rest Medium Width Neutral Grip Lat Pulldowns: 60kg x 20 x 2 sets - 120 seconds rest Reverse Flye Machine: 50kg x 15 x 3 sets - 60 seconds rest V-Rope Triceps Pressdown: 25kg x 12 x 3 sets - 90 seconds rest | |||