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» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 06-06-2024 @ 12:54 | ||
Warm Up 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 3 x 10 second single leg iso quad holds 3 sets of: 20m jog into 20m run: 50m recovery 3 sets of: 20m jog into 20m run into 20m sprint: 70m recovery 3 sets of: Airplane pushup into 20m run into 40m sprint: 80m recovery 10 x x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 3 x 10 second single leg iso quad holds | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 05-06-2024 @ 16:04 | ||
102.5kg Leg Extension Cluster Set: 25 Reps (10/6/5/4) 75kg Seated Leg Curls: 3 x 8 sets: 30 seconds rest 3 x (10 x Paused BW Squats on 20 degree wedges s/s 30 Purple Band TKEs): 60 seconds rest 40kg Lying Hamstring Curls - 3 second eccentric: 20 x 2 sets: 90 seconds rest Mini Band TKEs x 30 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 1 mile run Mini Band TKEs x 30 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers Cable machine Reverse Nordic Curls: BW-20kg x 10 | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 04-06-2024 @ 19:26 | ||
Pull Ups: 3 sets of 5, 5 sets of 3 Light Band Retractions: 3 sets of 25: 90 secs rest 15 minute run 5 minute RPE 7 assault bike TKEs x 30 per leg 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers BW + 10kg Pull Ups: 1 x 10 sets: 60 secs rest 20kg Bosu Abs: 3 sets of 10: 30 secs rest TKEs x 30 per leg 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 02-06-2024 @ 22:52 | ||
67.5kg High Incline 3 Count Paused Bench: 3 sets of 8: - 180 seconds rest 25kg Seated DB OH Press: 3 sets of 10 - 120 seconds rest 40kg Skull Crushers into CGBP: 10/10 10/12 180 seconds rest Light Band Pullaparts: 4 sets of 20 - 30 seconds rest 20kg V-rope Pressdowns: 12 x 3 sets - 90 seconds rest 70kg 3-count Isometric Fly Machine: 12 x 3 sets - 90 seconds rest Band Abs: 40 x 3 sets - 60 seconds rest 20kg DB Thoracic Extensions: 3 sets of 20 - 60 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 20-05-2024 @ 19:11 | ||
Been on holiday. Decided to do some off topic stuff. Back to it, tomorrow. High Incline Paused CG Bench: 70kg x 8 60kg x 10 x 3 sets 2 fingers on smooth VCGBP: 70kg x 10 x 2 sets Cable Flye Machine: 80kg x 12 x 3 sets Lat Pulldown Triceps: 35kg x 10 x 3 sets Double rope facepulls: 37.5kg x 20 x 2 sets | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 14-05-2024 @ 20:27 | ||
Post Edited: 14.05.2024 @ 20:28 PM by danbaseley Seated Leg Curls - 3 second eccentric:92kg x 8 x 3 sets - 120 seconds rest Very Close stance squats in Oly shoes, stood on 5kg plate:: 65kg x 20 92kg Leg Extensions: 25 rep cluster set (10/5/5/3/2) Band Abs: 30 x 4 sets - 30 seconds rest 25kg Top End Leg Extensions: 25 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 09-05-2024 @ 11:20 | ||
85kg Paused Bench - thumb width from smooth: 6 x 3 sets - 240 seconds rest 52.5kg Barbell Shoulder Press: 12 x 3 sets - 150 seconds rest BW+12.5kg Dips: 10 x 3 sets - 90 seconds rest 70kg Machine Flyes: 15 x 3 sets - 60 seconds resr Chevron Grip Triceps Pressdown: 37.5kg x 10 x 3 sets - 60 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 08-05-2024 @ 20:49 | ||
Neutral Grip Pull-Ups up to BW+20kg x 2 Pronated Pull-Ups: 6 x 4 sets - 4 minutes rest Seated Wide Grip Cable Row: 62.5kg x 10 x 3 sets - 90 seconds rest Wide Grip assisted pullup machine: BW-40kg x 10 x 3 sets - 120 seconds rest Back Extensions: 20 x 4 sets - 90 seconds rest Reverse Hyper Extensions: 15 x 4 sets - 60 seconds rest 22.5kg DB Hammer Curls: 10, 10, 8 - 90 seconds rest 20kg Bosu Abs: 20 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 03-05-2024 @ 16:25 | ||
Seated Leg Curls - 3 second eccentric: 89kg x 8 x 3 sets - 120 seconds rest Paused Hack Squats: 20kg x 25 rep cluster set (10/9/6) Paused Glute Machine: 125kg x 12 x 3 sets per leg - 90 seconds rest 20kg DB Single Leg Squats: 10 x 3 sets per leg - 60 seconds rest Seated Good Mornings: 22.5 kg x 15 x 3 sets - 60 seconds rest Heavy Band Abs: 25 x 3 sets - 30 seconds rest 25kg Top End Leg Extensions: 25 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 02-05-2024 @ 19:50 | ||
65kg High Incline 3 Count Paused Bench: 3 sets of 8: - 180 seconds rest 22.5kg Seated DB Press: 15, 15, 10 - 120 seconds rest 35kg Skull Crushers into CGBP: 12/15 12/10 180 seconds rest Light Band Pullaparts: 4 sets of 20 - 30 seconds rest 20kg V-rope Pressdowns: 12 x 3 sets - 90 seconds rest 65kg 3-count Isometric Fly Machine: 12 x 3 sets - 90 seconds rest Band Abs: 40 x 3 sets - 60 seconds rest 20kg DB Thoracic Extensions: 3 sets of 15 - 60 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 23-04-2024 @ 15:32 | ||
100kg Paused Bench - thumb width from smooth - 3 x 1 set 82.5kg Paused Bench - thumb width from smooth: 8 x 3 sets - 240 seconds rest 50kg Barbell Shoulder Press: 12 x 3 sets - 120 seconds rest BW+10kg Dips: 10 x 3 sets - 90 seconds rest 65kg Machine Flyes: 15 x 3 sets - 60 seconds resr Chevron Grip Triceps Pressdown: 35kg x 10 x 3 sets - 60 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 22-04-2024 @ 15:31 | ||
Pull-ups BW+16.25kg: 3 x 3 - 5 minutes rest Doubled Mini Band Resisted Pull ups: 1 x 3 sets - 2 minutes rest 68kg Cable Lat Pulldown: 10 x 4 sets - 90 seconds rest 52kg Iso Cable Rows: 10 x 3 sets - 90 seconds rest 30kg EZ Bar Steep Preacher Curls: 10 x 3 sets - 120 seconds rest 40kg Rear Delt Flyes: 12 x 3 sets - 60 seconds rest 10kg Bosu Abs: 25 x 4 sets - 45 seconds rest Thoracic Extensions on roller: 15 x 3 sets | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 21-04-2024 @ 15:23 | ||
Post Edited: 21.04.2024 @ 19:50 PM by danbaseley 3 second eccentric single leg Hamstring Curls:40kg x 8 x 3 sets per leg - 60 seconds rest Paused Leg Extensions: 35kg Single Leg x 10 x 3 sets per leg - 60 seconds rest 82kg Both Legs x 12 Very Close stance squats in Oly shoes, stood on 5kg plate: 62.5kg x 20 100kg Close Stance leg press x 15 Mini Band Resisted 45 degree Back Extensions: 15 x 3 sets - 90 seconds rest Heavy Band Abs: 20 x 4 sets - 30 seconds rest 22.5kg top end leg extensions: 25 x 3 sets - 30 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 20-04-2024 @ 17:11 | ||
62.5kg High Incline 3 Count Paused Bench: 3 sets of 8: - 180 seconds rest (Different bench and rack - unrack height 11: in case i forget) 20kg Seated DB Press: 15 x 3 sets - 120 seconds rest 32.5kg Skull Crushers into CGBP: 12/13 12/10 180 seconds rest 25kg Double Rope Facepulls: 2 sets of 20 - 60 seconds rest 17.5kg V-rope Pressdowns: 12 x 3 sets - 120 seconds rest 65kg 3-count Isometric Fly Machine: 12 x 3 sets - 90 seconds rest | |||
» Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 19-04-2024 @ 18:41 | ||
Neutral Grip Pull-Ups up to BW+27.5kg Pronated Pull-Ups: 6 x 4 sets - 4 minutes rest Seated Wide Grip Cable Row: 62.5kg x 10 x 3 sets - 90 seconds rest Wide Grip assisted pullup machine: BW-45kg x 10 x 3 sets - 120 seconds rest Reverse Hyper Extensions: 15 x 4 sets - 60 seconds rest 22.5kg DB Hammer Curls: 10, 10, 8 - 90 seconds rest 20kg Bosu Abs: 15 x 3 sets - 30 seconds rest |