View All Posts: danbaseley
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| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 09-01-2024 @ 16:39 | ||
| DOH Deadlifts up to 182.5kg x 2 70kg Speed Squats: 3 reps EMOM for 8 sets. The only time I ever feel squats in my legs, is when I do light squats for speed reps. :-( 60kg Cable Leg Extensions: 3 sets of 20 GHRs: 3 sets of 10 Plate Loaded Glute Kick back machine: 60kg for 3 sets of 10 per leg 30kg Top End Leg Extensions: 3 sets of 30 15kg Bosu Abs: 3 sets of 20 TKEs: 2 sets of 40 per per leg Seated Banded Clamshells: 3 sets of 20 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 09-01-2024 @ 13:46 | ||
| One finger on smooth Paused Bench up to 100kg 72.5kg Seated OH Press: 3 sets of 5 100kg Iso Chest Press - 3 sets of 10 25kg Facepulls: 4 sets of 30 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 07-01-2024 @ 17:39 | ||
| 125kg VC Stance Cable Leg Press: 3 sets of 12 75kg Lying Leg Curls: 4 sets of 6 with 60 seconds between sets 40kg Hammer Strength Seated Calf Raise: 3 sets of 8 80kg Cable Calf Machine: 3 sets of 10 50kg Seated Watson Calf Raise: 3 sets of 12 Cable Leg Extensions: 100kg x 25 rep cluster set 70kg x 15 Band Abs: 5 sets of 15 - 30 seconds between sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 06-01-2024 @ 21:30 | ||
| VCG Bench up to 100kg + Doubled Minis x 1: PR!! 60kg + Doubled Minis - 3 reps EMOM for 9 sets: 3 sets fingers against smooth 3 sets 1 finger on smooth 3 sets 2 fingers on smooth 72.5kg Seated OH Press: 4 x 4 40kg Lying Skullcrushers: 3 sets of 5 Fat Gripz Extreme Pullups: 2 reps EMOM for 8 sets 32.5kg Facepulls: 4 sets of 20 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 05-01-2024 @ 17:51 | ||
| Cheers chief. Did 35,000 steps yesterday. Legs and feet are sore today. | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 04-01-2024 @ 11:55 | ||
| Bench - 3 second paused VCGBP @105kg Seated OH Press: 3 sets of 5 - 3 minutes between sets - 70kg, 70kg, 72.5kg Neutral Grip Cable Press: 3 sets @ 102.5kg - 5 minutes between sets - 10, 10, 12 Iso Lat Rows: 3 sets of 10 @ 65kg per side - 2 minutes between sets Wide Neutral Grip Lat Pulldown @ 105kg - 2 minutes between sets: 6, 6, 6, 5 40kg Triceps Pressdown: 3 sets of 10 30kg Facepulls: 3 sets of 20 15kg Iso Cable Flyes: Cluster Set of 25 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 03-01-2024 @ 21:33 | ||
| Trap Bar Deadlifts up to 210kg Deadlifts: 100kg + Green Band - 2 reps EMOM for 10 sets GHRs: 5 sets of 10 - 90 seconds between sets Back Extensions: 4 sets of 25 - 90 seconds between sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 02-01-2024 @ 18:09 | ||
| Bench - 3 second paused VCGBP @100kg Seated 70kg OH Press: 3 sets of 5 - 3 minutes between sets Neutral Grip Cable Press: 3 sets of 10 @ 102.5kg - 5 minutes between sets Wide Neutral Grip Cable Rows: 3 sets of 8 @ 75kg - 2 minutes between sets Wide Neutral Grip Lat Pulldown: 4 sets of 6 @ 100kg 1 minute rowing machine: 364 metres Back Extensions: 2 sets of 20 15kg Bosu Abs: 2 sets of 15 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 14-12-2023 @ 17:15 | ||
| 30kg DB Bench: 2 sets of 20 Strict BB Press - no belt - up to 70kg Seated 50kg Cable OH Press: 3 sets of 10 Slight Incline 102.5kg Cable Press: 8, 7, 7 40kg Iso Cable Pulldowns: 3 sets of 12 20kg Facepulls: 15 sets of 20 50kg Triceps Pressdown: 3 sets of 12 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 13-12-2023 @ 18:46 | ||
| SLDL: 185kg x 1 145kg + Light Band x 5 30 second wall sits holding 32kg dumbells x 3 sets GHRs: 3 sets of 12 45 degree back extensions with 25kg barbell: 3 sets of 10 50kg Leg Extensions: Cluster set of 50 Medium Band TKEs: 2 sets of 30 per leg | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 12-12-2023 @ 19:03 | ||
| Standing DB Press: 32kg DB x 2 22kg DB: 3 sets of 12 Paused High Incline BB Press: 90kg x 1 75kg: 3 sets of 5 Dips: 4 sets of 10 Chest supported 40kg DB Rows: 3 sets of 8 Seated Twin Cable Stack Pulldowns: 20kg a side for 3 sets of 15 Cable Triceps Pressdown dropset: 50kg x 8 40kg x 8 30kg x 8 20kg x 10 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 08-12-2023 @ 13:27 | ||
| Standing 30kg DB Press: 3 x 3 Two fingers on smooth CGBP: 100kg x 5 75kg x 12 Deadlifts: 182.5kg x 1 145kg x 5 GHRs: 3 sets of 10 100kg Iso Lat Pulldowns: 3 sets of 15 30kg Cable Facepulls: 3 sets of 20 Abs. Rolling. | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 07-12-2023 @ 18:04 | ||
| Zercher Squars up to 140kg 3 x (95kg 3 Second Paused Squats x 5 s/s Paused Banded Seated Clamshells x 15) Top End 25kg Leg Extensions: 3 sets of 50 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 06-12-2023 @ 16:49 | ||
| Bench: 102.5kg x 3 x3 92.5kg x 5 Neutral Grip 30kg DB Incline Press: 20, 15 20kg Cable Flyes: 3 sets of 10 55kg Leg Extensions: Cluster Set of 40 55kg Lying Leg Curls: Cluster Set of 40 Back Extensions w/5kg plate: 5 sets of 20 20kg Cable Facepulls: 4 sets of 40 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 30-11-2023 @ 15:39 | ||
Post Edited: 01.12.2023 @ 09:10 AM by danbaseley Close Grip Swiss Bar Bench:100kg x 5 80kg x 10 x 2 sets 70kg x 15 CSR Drop Set - 2 rounds: 75kg x 6/50kg x 6/25kg x 8 Triceps Preacher Machine: 55kg for 3 sets of 12 Cable Facepulls: 45kg for 2 sets of 30 | |||