View All Posts: brownbear
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| » 'The world's hairiest strongman' (Go to post) | 09-02-2016 @ 00:14 | ||
| Seated db press- 90 deg 25s x 10 32.5s x 10 32.5s x 10 Seated side laterals 10s x 15 10s x 15 10s x 15 Seated db press 25s x 12 incline rev flye 5s x 20 5s x 18 5s x 15 Shrugs- 10 reps behind back, 10 in front 60kg 100kg 100kg Cable shrugs- heavy stack 50x20 drop to 40x20 drop to 30x20 Singe leg lying leg curls 15 x 10 20 x 10 20 x 10 20 x 8 Paused squat- no lockout 60x5 100x5 140x3- adductor pain- decided not to get hurt Leg extensions- lift with both legs and negative on one leg 40 x 10 (5 negs per leg) 50 x 10 (5 negs per leg) 65 x 6 (3 negs per leg) drop to 50 x 10 (5 negs per leg) drop to 30 x 16 (8 negs per leg) Machine leg press- narrow low stance 125 x 15 125 x 15 125 x 15 SLDL- one foot forward 20kg x 10/leg 45kg x 10/leg 45kg x 10/leg Standing calf raises 80 x 15 drop to 60 x 15 drop to 40 x 15 | |||
| » 'The world's hairiest strongman' (Go to post) | 06-02-2016 @ 15:08 | ||
| Wide grip pullups 10 - switched to pulldowns, got a tight trap Lat pulldowns- max width- slow negatives, hold contraction 70x10 80x10 90x6 75x8 T bar rows 15x10 25x10 35x10 45x10 45x12 drop to 35x8 drop to 25x8 1 arm chest press rows stack x 10/side 1 arm cable rows 30 x 10/side 30 x 10/side Seated OH ez bar extension 10kg/side x 15 15kg/side x 10 15kg/side x 12 Cable extensions 40x12 40x12 60x8 drop to 50x8 drop to 35x10 drop to 20x10 | |||
| » 'The world's hairiest strongman' (Go to post) | 06-02-2016 @ 15:02 | ||
| Incline db bench 47.5s x 8 drop to 40s x 8 drop to 32.5s x 8 Cable crossover Chest press Hammer curls 25s x 6 drop to 17.5s x 8 drop to 10s x 10 Incline curls 10s 3x12 | |||
| » 'The world's hairiest strongman' (Go to post) | 04-02-2016 @ 00:48 | ||
| Smith press 75 deg 60x10 70x10 70x10 90 deg 60x8 60x8 drop to 40x8 Side laterals 12.5s 3x12 Face pulls 35x15 45x12 50x10 Cable upright rows 10 10 10 Cable shrugs 10 10 10 Seated calf raises 45kg 25,15,15,15 Db sldl 20s X 10 30s X 10 42.5s X 10 42.5s X 10 Lying leg curls 40x10 35x10 drop to 25x8 Leg extensions 40x25 40x20 30x25 30x30 (100 reps) Leg press narrow stance, controlled +170kg X 12,12,12 | |||
| » 'The world's hairiest strongman' (Go to post) | 03-02-2016 @ 00:41 | ||
| Wide grip pullups 10 10 Lat pulls, no leg support 50x10 57.5x8 50x10 50x10 42.5x10 Db chest supported rows 25s X 10 25s X 10 25s X 10 T bar row 40x10 60x6 60x8 drop 40x6 drop 20x10 Back extensions weight behind head 5kg X 10 5kg X 10 5kg X 10 Seated 1 arm Db oh extension 37.5kg X 15 37.5 X 15 37.5 X 12 One arm cable push downs 5 sets | |||
| » 'The world's hairiest strongman' (Go to post) | 01-02-2016 @ 23:49 | ||
| Bench- Spoto press- paused inch off chest 60x10 80x6 100x8 95x8 90x6 Incline smith slow and controlled 60x10 80x6 70x8 60x12 Smith flat pin press 70x12 90x6 70x10 Pec deck 2 sets Crossovers 2 sets Fixed Barbell curl 45kg X 8 45kg X 8 45kg X 8 Db preacher curl 10x10,10,10 Cable curl 2x10 | |||
| » 'The world's hairiest strongman' (Go to post) | 28-01-2016 @ 22:43 | ||
| Db seated oh press (v strict) 30x12 35x6 30x12 30x10 Seated side laterals strict 7.5s X 15 7.5s X 15 7.5s X 13 Incline bench rear delts 5s X 15 5s X 15 Low bar squat 180x5 High bar squat, pause and no lockout 100x10 100x10 100x8 Leg extensions 35x10 50x10 50x10 50x10 50x10 Leg curls one legged 15x12 20x12 20x12 20x12 | |||
| » 'The world's hairiest strongman' (Go to post) | 26-01-2016 @ 19:50 | ||
| Neutral grip pull-ups 15 12 Wide grip pull-ups 8 Rope pulldowns 42.5x10 50x10 50x8 Smith rows 20/side X 10 20/side X 10 20/side X 10 Db rows 30x10 30x10 Back extensions 20 20 15 Push downs 35x12 35x10 30x10 25x10 Rev push downs 20x10 20x10 1 arm oh extensions 10x10 10x10 10x10 | |||
| » 'The world's hairiest strongman' (Go to post) | 26-01-2016 @ 00:27 | ||
Post Edited: 26.01.2016 @ 12:53 PM by brownbear Decline bench - pause 1 inch off chest40x10 60x10 80x10 100x10 110x5 100x8 Incline bb ultra wide, elbows flared 60x10 70x10 60x10 Pec deck 20x10 35x8 30x8 HS chest press 25/side x10 25/side x10 EZ bar preacher curl 5/side x 10 10/side x 10 12.5/side x 6 10/side x 6-8 Hammer curls 10s x 10 10s x 10 Curl machine 30x15 30x15 Abs 4 sets | |||
| » 'The world's hairiest strongman' (Go to post) | 25-01-2016 @ 07:27 | ||
| Standing calf raise 110x10,10,10,10 Sldl one foot forward 60x8/leg 60x8/leg 60x8/leg Lying leg curls 45x10 45x8 40x8 35x10 Leg extension 60x10 85x8 drop to 60x8 drop to 45x8 Hb squat 130x5,5 Single leg leg extension 10x10,10,10 slow | |||
| » 'The world's hairiest strongman' (Go to post) | 21-01-2016 @ 07:31 | ||
| Hs shoulder press reverse 25/side X 10 35/side X 6 30/side X 8 30/side X 6 Cable side laterals 3x12 Rear flyes 7.5s 3x12 Seated db shrugs 45s 4x12 | |||
| » 'The world's hairiest strongman' (Go to post) | 18-01-2016 @ 22:20 | ||
| Underhand pulldowns 80 3x8 Hs 1 arm row 50kg/arm 3x8 Inverted row 10 8 7 Deadlift 220x3 Db oh extension 32.5 4x12 1 arm cable press downs 4x12 | |||
| » 'The world's hairiest strongman' (Go to post) | 16-01-2016 @ 17:01 | ||
| Incline db paused 40s X 10 40s X 10 40s X 10 Decline bb elbows flared slow 80x10 80x10 80x10 One arm flat db press 18 3x10 each side Cable crossovers 20 3x12 Barbell curl 40kg 3x8 Preacher machine one arm curl 10x12 15x10 10x10 Suitcase deadlift 70 3x5 Decline abs with Bb overhead 20 3x5 | |||
| » 'The world's hairiest strongman' (Go to post) | 16-01-2016 @ 01:18 | ||
| Seated db oh press 27.5 4x10 Seated db laterals 10s 4x10-12 Face pulls 3x12 Shrugs 1arm 40 3x10 Calf raises 60 3x15 Single leg curls 25x10 20x10,10 Leg Ext 60 3x10 Single leg sldl 10 3x12 Db Split squat 25s 3x8 | |||
| » 'The world's hairiest strongman' (Go to post) | 13-01-2016 @ 19:20 | ||
| Hs lat pulldowns 50/side X 12 65/side X 8 65/side X 7 50/side X 10 Underhand bb rows 100x8 100x8 70x12 Snatch grip rack pulls 190x8 190x8 Ez bar skulls 10/side X 12 15/side X 8 15/side X 8 15/side X 8 Rope push downs 4x10-12 | |||