View All Posts: danbaseley
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| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 04-09-2024 @ 19:00 | ||
| I herniated a disk in my back. Sad and bad times. First workout in weeks. Iso Seated Cable Flyes: 20kg a side x 10 x 3 sets Iso Seated Cable Shoulder Press: 20kg a side x 12 x 3 sets Dips: 15 x 2 sets Pull-Ups w/ 15 second hold at the top: BW+20kg 1 minute hang from pull up bar | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 02-08-2024 @ 13:06 | ||
| Warm Up 40kg DB Bench x 10 30kg Paused Incline DB Bench: 12 x 2 sets 75kg Cable Flye Machine: 12 x 2 sets 40kg Iso Shoulder Press: 10 x 2 sets Band Pull Aparts: 25 x 2 sets 20kg Bosu Cable Abs: 20 x 2 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 02-08-2024 @ 13:03 | ||
| Warm Up 105kg Leg Extension Cluster Set 12/6/5/4 70kg Adductor Machine: 15 x 3 sets 30kg Glute Kick back Machine: 10 x 3 sets per leg 115kg Seated Calf Extension: 20 x 2 sets BOSU Cable Abs: 25kg x 12 x 3 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 23-07-2024 @ 18:19 | ||
| Warm Up Bench: 100kg x 2 EMOM for 5 sets 72.5kg x 19 Pull-Ups: BW + 10kg x 5 x 3 sets Seated Iso Cable Flyes: 22kg x 15 x 3 sets 5 x 10 second bird dogs 10 x Fire Hydrants 5 x 10 second single leg reverse hypers Planks x 20 seconds each side Hanging Leg Raises x 20 Top End Leg Extensions: 25kg x 50 x 2 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 19-07-2024 @ 15:40 | ||
| Warm Up 60kg + Wide pinned Doubled Minis Bench: 2 reps EMOM for 12 sets - a lot of tension. Still quick enough. 60kg Seated Barbell Press: 10, 10, 8 - 120 sec rest Seated Cable Iso Flyes: 20kg a side x 20 x 2 sets - 180 sec rest Pull-Ups: Up to BW+30kg Pull-Ups BW+5kg - 2 reps EMOM for 10 sets Reverse Flye Machine: 40kg x 15 x 3 sets 5 x 10 second bird dogs | |||
| » Concept 2 rowing times 2020 onwards (Go to post) | 18-07-2024 @ 16:15 | ||
| Great instructional video | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 18-07-2024 @ 13:06 | ||
| Warm Up 107.5kg Seated Leg Curls: 6 x 4 sets 75kg Paused Leg Extensions: 15 x 3 sets Band TKEs: 25 x 2 sets 3 sec paused banded clamshells: Heavy x 10 Medium x 15 Light x 20 4 sec paused 65kg Hip Abduction: 10 x 3 sets 35kg Single Leg Extensions: 15 x 2 sets 10kg Bosu Cable Abs: 20 x 2 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 17-07-2024 @ 11:48 | ||
| Warm up Paused Feet Up Bench: 100kg x 2 Feet Up CGBP: 70kg x 17 Seated Chest Press dropset: 110kg x 15 100kg x 5 90kg x 5 80kg x 5 Lat Pulldown: 75kg x 25 x 3 sets Cable Facepulls: 25kg x 25 x 4 sets 40kg Cable Tris into 15kg V Rope Tris: 10/10 10/12 Hanging Knee Raises: 20 x 3 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 16-07-2024 @ 20:35 | ||
| Warm Up Bench: 100kg x 2 x 4 sets - 120 seconds rest Back was a bit tight. Went on the roller. Back felts f**king awful after that. Had to stop there. FFS. Feel like crying. Did some walking, hanging off the pull up bar. Stretching. Onwards and upwards. | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 12-07-2024 @ 21:36 | ||
Post Edited: 12.07.2024 @ 22:54 PM by danbaseley Machine Warm Up105kg Leg Extension Cluster Set: 12/6/4/3 105kg Seated Leg Curls: 6 x 4 sets - 75 seconds rest 5 x 10 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 85kg 3 second pause high bar squat: 5 x 3 sets Leg Extensions: 40kg x 15 single leg 82.5kg x 10 double leg Stagger Stance Back Extensions: 5kg x 12 x 3 sets TKEs: 30 x 2 sets 3 sec paused seated bĺanded Clamshells: 20 x 3 sets Bosu Cable Abs: 15kg x 12 x 3 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 10-07-2024 @ 19:39 | ||
| Warm Up DE Bench: 70kg + Doubled Bands x 2 EMOM for 10 sets Seated Cable Press: 110kg x 12 x 3 sets Seated Cable Flyes: 18kg a side x 15 x 3 sets Lat Pulldown: 75kg x 15 x 3 sets Top End Leg Extensions: 25kg x 50 x 2 sets | |||
| » Slimmer Magnus (Go to post) | 05-07-2024 @ 17:25 | ||
| Ikka Please!!! He dodged a bullet there. | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 05-07-2024 @ 16:45 | ||
| Machine Warm Up 5 x 10 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers Deadlift: 185kg 3 second paused SSB Squats: 80kg x 5 x 3 sets Paused Bench: 105kg CGBP: 75kg x 15 Iso Chest Press: 120kg x 8 100kg x 10 80kg x 12 Lat Pulldown: 75kg x 15 x 2 sets Cable Facepulls: 25kg x 30 x 2 sets Cable Bosu Abs: 12.5kg x 10 x 3 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 04-07-2024 @ 12:11 | ||
| Warm Up Axle Bench up to 102.5kg Paused Cambered Chest Press Machine: 100kg x 5 x 3 sets - 120 seconds rest 80kg x 10 x 2 sets - 90 seconds rest Viking Press: 140kg x 5 Shoulder Press Machine: 50kg x 10 x 5 sets - 90 seconds rest Pronated Seated CSR: 60kg x 20 x 3 sets - 180 seconds rest Top End Leg Extensions: 30kg x 30 x 3 sets 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers Planks x 20 seconds each side Kneeling Cable Abs: 65kg x 20 x 3 sets | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 03-07-2024 @ 06:16 | ||
Post Edited: 03.07.2024 @ 12:49 PM by danbaseley Machine Warm Up10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 75kg heels elevated high bar squat: 20 x 1 set 40kg Hack Squat - 20 rep cluster set: 10/5/5 110kg Leg Extension - 25 rep cluster set 10/5/5/3/2 TKEs: 30 x 2 sets 3 sec paused seated banded clamshells: 20 x 3 sets 55kg Cable Abs: 20 x 3 sets | |||