View All Posts: mrstruan
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| » Mr struans story of swole (Go to post) | 22-12-2013 @ 22:03 | ||
| Really long hip stretching and warm up Front squats 60kg x 5 100kg x 3 120kg x 3 130kg x 3 last one paused So joint was being a bas***d so left them there Push press 60kg x 3 80kg x 1 90kg x 1 100kg x 1 110kg x 1 120lg x f,f just missed about 3 inches from top Paused back squats 100kg x 3 (20sec pause) these loosened Y hips up 120kg x 3 130kg x 3 Normal squats 140kg x 10 (equal belt less pb) Ghr Bw x 10,10,10 Reverse hyper x 10,10,10 Pull ups Wide grip (chest to bar for a few) x 8,8,8,8 Cross body hammer curls 16kg x 10,10,10,10 Notes: great session , especially the back squats | |||
| » Mr struans story of swole (Go to post) | 18-12-2013 @ 13:00 | ||
| 13/12/13 up to 103kg x 10 paused front squat (worked in with rick) 55kg x 10,10,10 paused strict press other jeering around 16/12/13 paused bench press bar x 15 60kg x 10 100kg x 5 120kg x 5,5,5,5,8 incline db press 45kg x 10,10,10 (pb i think...) cable flyes x 10,10,10 bicep stuff 17/12/13 extensive hip warm up front squat bar x 10 60kg x 8 100kg x 5 120kg x 3 127.5kg x 5,5,5,5,5 (pb!) barbell lunges 30kg x 8 40kg x 8,8,8 ab wheel rollout bw x 10,10,10 (focus on tensing glutes, using abs properly) Note: good session...5 a side tonight....wish me luck. | |||
| » tales from the man cave (Go to post) | 12-12-2013 @ 14:32 | ||
Strong work dude  | |||
| » Mr struans story of swole (Go to post) | 10-12-2013 @ 22:52 | ||
| 10/12/13 gym was f**king rammed so couldnt really get a good warm up before squats which was annoying front squats bar x 10 60kg x 5 100kg x 5 120kg x 3 130kg x 3 (left it here) sldl (first time in ages doing these 70kg x 8,8,8,10 glute ham raise bw x 10,10,10 lat pulldown x 10,10,10 preacher curls x 10,10,10 seated hammer curls x 12,12,12 plank bw x 1min,1min,1min (minute off between each set) | |||
| » kettlebells (Go to post) | 10-12-2013 @ 22:04 | ||
| I use them once or twice a week. They seem to undo the bad things that happen from sitting hunched over at a desk all day! I have a 16kg,20kg,32kg and 40kg. Seem to use the 20kg the most though. | |||
| » trying to become the strongest little man in the world (Go to post) | 10-12-2013 @ 20:27 | ||
| Also good going | |||
| » trying to become the strongest little man in the world (Go to post) | 10-12-2013 @ 20:26 | ||
| Get some chalk on those traps/shoulders and not worry about sliding anymore | |||
| » Mr struans story of swole (Go to post) | 10-12-2013 @ 13:26 | ||
| Cheers guys! Now need to try and fix my back and get the rest of the lifts up to scratch | |||
| » Mr struans story of swole (Go to post) | 10-12-2013 @ 10:40 | ||
| hey dude, i think i slightly lifted my arse, i am usually rock solid with keeping my arse down though (especially on comp type paused benches). | |||
| » 160kg bench pb (Go to post) | 10-12-2013 @ 10:34 | ||
| Cheers dude | |||
| » 160kg bench pb (Go to post) | 09-12-2013 @ 23:07 | ||
I was taught well marc  | |||
| » 220kg squat PB (Go to post) | 09-12-2013 @ 22:38 | ||
| Awesome dude! | |||
| » 160kg bench pb (Go to post) | 09-12-2013 @ 22:22 | ||
| Cheers guys Im still buzzing from it! | |||
| » Mr struans story of swole (Go to post) | 09-12-2013 @ 22:14 | ||
| Bench press Bar x 20 60kg x 10 100kg x 5 120kg x 3 140kg x 1 150kg x 1 155kg x 1 160kg x 1(all time pb!!!) 145kg x 3 Incline db press 40kg x 12,12,10 Incline flyes 24kg x 8,8,8 Tricep pump stuff Notes: well chuffed | |||
| » 160kg bench pb (Go to post) | 09-12-2013 @ 22:12 | ||
| This has been a goal of mine for a while now. Chuffed to hit it before the year is out | |||