View All Posts: danbaseley
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| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 20-11-2023 @ 18:20 | ||
| Iso Lat Pulldown: 60kg a side for 3 sets of 10 45kg Single Arm Cable Rows: 3 sets of 10 Seated Extended ROM Cable Rows: 3 sets of 15 Facepulls: 3 sets of 20 Back Extensions: 5 sets of 20 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 20-11-2023 @ 14:27 | ||
Post Edited: 20.11.2023 @ 14:59 PM by danbaseley 3 count pause hands against smooth CGBP up to 110kg x 2: PB!!!100kg Neutral Grip Seated Cable Press: 2 sets of 15 Back against pad 40kg Triceps Pressdown: 3 sets of 20 Straight Arm band retraction: 3 sets of 30 Banded 120kg Barbell glute bridges: 3 sets of 12 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 18-11-2023 @ 18:59 | ||
| 1" Deficit Deadlifts up to 180kg x 2 100kg Stiff Leg Deadlifts: 3 sets of 5 5 second Paused Squats up to 100kg x 2 75kg Lying Leg Curls: 3 sets of 8 125kg Reverse Sled Drags: 120 metres | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 17-11-2023 @ 14:07 | ||
| 40kg DB Bench - 3 sets of 10 30kg DB Shoulder Press - 3 sets of 10 75kg Cable Flyes: 3 sets of 15 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 14-11-2023 @ 19:36 | ||
Post Edited: 15.11.2023 @ 10:30 AM by danbaseley 3 x (87.5kg Paused Squats x 5 s/s Paused Banded Seated Clamshells x 15)Leg Press: 250kg x 15 TKEs: 3 sets of 30 per leg 60kg Dimel Deadlifts: 2 sets of 20 Knee still sore. Just ticking over. | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 13-11-2023 @ 15:54 | ||
| Hands against smooth CGBP: 85kg + Chains- 3 reps EMOM for 10 sets Iso Shoulder Press: 55kg a side x 5, 45kg a side x 10, 8, 8 Paused Dips: 3 sets of 10 Lat Pulldowns: 100kg for 2 sets of 6, 70kg x 15, 10 45 degree back extensions: 4 sets of 25 Bosu Abs: 2 sets of 25 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 10-11-2023 @ 15:43 | ||
| 3 x (85kg Paused Squats x 5 s/s Paused Banded Seated Clamshells x 15) 85kg Seated Hamstring Curls: 3 sets of 10 Banded Paused Glute Machine: 100kg for 3 sets of 10 Standing Single Leg Hamstring Curls: 3 sets of 10 45 degree back extensions: 4 sets of 25 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 09-11-2023 @ 14:53 | ||
| Paused Close Grip Swiss Bar Bench: 100kg + Chains EMOM for 10 sets Iso Hammer Press Machine, 55kg a side: 3 sets of 15 Band Pull Aparts and retractions: 3 x (3 sets of 20 variousgrips) Ez Curl Incline Bench Triceps: 40kg x 10, 30kg x 15, 15 70kg Wide Neutral Grip Lat Pulldowns: 5 sets of 10 - 60 seconds between sets Iso Leg Extension hold: 30kg for 2 sets of 45 seconds 2 x (10 x 70kg Banded Isometric Glute Holds s/s 10 x Banded Seated Isometric Clamshells) Battling knee pain - hence the last exercises | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 08-11-2023 @ 19:07 | ||
| Incline Bench up to 100kg x 2 Paused Close Grip Bench: 100kg 3 x 3 Close Grip Bench: 70kg x 18 Iso Cable Shoulder Press: 65kg x 8, 6, 6 Back against pad Triceps Pressdown: 45kg x 15, 15, 10 Top End Leg Extensions: 27.5kg for 2 sets of 50 Light Band TKEs: 50 per leg | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 03-11-2023 @ 15:31 | ||
| Plate Loaded Leg Extension Machine: 140kg for 25 rep cluster set (10/4/4/4/3) Lying Leg Curls: 75kg 5 x 5 with 30 seconds between sets Very Close Stance Cable Leg Press up to 135kg x 20 45 degree back extensions: 5 sets of 20 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 02-11-2023 @ 16:30 | ||
| Paused Close Grip Swiss Bar Bench: 102.5kg EMOM x 10 sets Hammer Iso Shoulder Press: 55kg a side for 2 sets of 5, then 40kg a side for 15 Triceps Pressdown: 40kg for 2 sets of 20 Paused Glute Machine: 50kg for 2 sets of 15 25kg Top End Leg Extensions for 2 sets of 50 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 30-10-2023 @ 15:14 | ||
| Paused Close Grip Swiss Bar Bench: 82.5kg + Chains for 3 Reps EMOM x 10 sets Hammer Iso Shoulder Press: 45kg a side for 4 sets of 8 Dips: 3 sets of 12 45 degree back extension: 5 sets of 20 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 27-10-2023 @ 15:08 | ||
| Had to bench on a wobbly bench, in a slightly iffy rack. Bench: 100kg x 2 EMOM for 10 minutes First 5 sets - 1 finger on smooth Last 5 sets - Thumbs width from smoov Neutral Grip DB Press: 40kg DB x 15 30kg DBsx 20 Lying Cable Flyes: 12kg a side for 3 sets of 15 45kg Triceps Pressdown: 3 sets of 15 Rolling and stretching | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 25-10-2023 @ 17:39 | ||
| Osteopath for achy back. Followed by... 3 x (80kg Paused Squats x 5 s/s Paused 40kg Abduction Machine x 15) Very Close Stance Cable Leg Press up to 125kg x 20 Plate Loaded Leg Extension Machine: 130kg for 25 rep cluster set (10/5/4/3/3) 45 degree back extensions: 3 sets of 20 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 24-10-2023 @ 20:26 | ||
| Pull ups: BW + 10kg x 2 EMOM for 10 minutes 65kg Cable Iso Lat Pulldown: 3 sets of 10 50kg Cable Seated CSR: 3 sets of 20 DB Curls up to 20kg x 10 10kg KB Hammer Curls: 3 sets of 10 Bosu Abs: 3 sets of 20 | |||