View All Posts: 93hopkinsonr
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| » Rise through the ranks (Go to post) | 21-02-2024 @ 19:08 | ||
| Training 21/2/24 Close grip bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 130kg x 1 135kg x 5 135kg x 5 135kg x 5 Inverted row Bw x 8,8,8 Incline bench press Bar x 5 60kg x 3 100kg x 1 107.5kg x 6,6,6 Face pulls Big stack 1 down x 10 2 down x 10,10 Banded external rotations 10,10,10 | |||
| » Rise through the ranks (Go to post) | 21-02-2024 @ 10:20 | ||
| Training 20/2/24 Safety bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 125kg x 3 125kg x 3 165kg x 1 177.5kg x 4 177.5kg x 4 Belt on 177.5kg x 4 177.5kg x 4 Quad extensions 10,10,10 Hamstring curls with dumbbell 12.5kg x 10,10,10 8 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 19-02-2024 @ 14:44 | ||
| Training 20/2/24 Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 140kg x 1 142.5kg x 6 142.5kg x 6 142.5kg x 6 142.5kg x 6 Dumbbell seal row 20kg x 8 25kg x 8 27.5kg x 8 30kg x 8 Shoulder dumbbell press 30kg x 8 35kg x 8 42.5kg x 8,8 Lat pulldown 10,10,10,10 | |||
| » Rise through the ranks (Go to post) | 16-02-2024 @ 18:46 | ||
| Training 16/2/24 Conventional deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 120kg x 5 120kg x 3 170kg x 1 190kg x 1 Straps on 197.5kg x 6 197.5kg x 6 Belt on 197.5kg x 6 197.5kg x 6 Pendlay row 70kg x 5 95kg x 8 100kg x 8 105kg x 8 Behind the back barbell holds 115kg x 30 seconds 115kg x 30 seconds 140kg x 1 pickup Hip circle abductions 10,10,10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 16-02-2024 @ 12:14 | ||
| Training 15/2/24 Close grip bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 132.5kg x 5 132.5kg x 5 132.5kg x 5 Incline bench press Bar x 3 70kg x 1 100kg x 1 102.5kg x 6,6,6 Inverted row Bw x 8,8,8 Face pulls 10,10,10 Banded external rotations 10,10,10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 13-02-2024 @ 06:47 | ||
| Training 12/2/24 Low bar squat Bar x 10 Bar x 5 65kg x 5 65kg x 5 105kg x 5 105kg x 3 145kg x 3 185kg x 1 207.5kg x 4 Belt on 207.5kg x 4 207.5kg x 4 Elevated heel goblet squat 10kg x 12 15kg x 12 25kg x 12 | |||
| » Rise through the ranks (Go to post) | 12-02-2024 @ 06:50 | ||
| Training 11/2/24 Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 6 140kg x 6 140kg x 6 140kg x 6 Neutral wide grip pulldown Big stack 3 down x 5 6 down x 8,8 7 down x 8,8 Seated OHP Bar x 5 60kg x 2 80kg x 8,8,8 Lat pulldown Big stack 6 down x 10,10,10 | |||
| » Rise through the ranks (Go to post) | 09-02-2024 @ 19:56 | ||
| Training 9/2/24 Stiff bar sumo deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 120kg x 3 120kg x 3 160kg x 1 200kg x 1 - mixed grip Straps on 212.5kg x 6 Belt on 212.5kg x 6 Front squat Bar x 3 70kg x 2 Belt on 100kg x 1 112.5kg x 5 Behind the back barbell holds 110kg x 30 seconds 110kg x 30 seconds 12 minutes backwards walk on treadmill | |||
| » Future fat bastard training (Go to post) | 09-02-2024 @ 19:55 | ||
Post Edited: 09.02.2024 @ 19:57 PM by 93hopkinsonr Edit: updated this old log by accident | |||
| » Rise through the ranks (Go to post) | 08-02-2024 @ 18:22 | ||
| Training 8/2/24 Spoto press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 127.5kg x 6 127.5kg x 6 Neutral wide grip pull up Big stack 1 down x 5 4 down x 5 7 down x 8,8 Close grip incline press Bar x 5 60kg x 1 100kg x 1 107.5kg x 5 110kg x 5 Wide grip pull up Bw x 3 Bw+10kg x 6 Bw x 6 | |||
| » Rise through the ranks (Go to post) | 06-02-2024 @ 19:01 | ||
| Training 6/2/24 Safety bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 3 170kg x 6 Belt on 170kg x 6 Elevated heel goblet squat 10kg x 8 20kg x 12 25kg x 12 Suitcase carries 30kg x 20m 30kg x 20m 30kg x 20m 10 minutes backwards walk on treadmill Hip circle abductions 12,12,12 Seated single leg calf raises 36kg x 12,12 | |||
| » Rise through the ranks (Go to post) | 06-02-2024 @ 10:24 | ||
| Training 5/2/24 Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 130kg x 1 137.5kg x 8 137.5kg x 8 Reverse bench against bands 10,10,10 Shoulder dumbbell press 25kg x 5 36kg x 8 42.5kg x 8 Single arm cable row 20kg x 10 25kg x 10 30kg x 10 Tricep push downs 20,20,20 | |||
| » Rise through the ranks (Go to post) | 02-02-2024 @ 19:06 | ||
| Training 2/2/24 Stiff bar conventional deadlift Bar x 10 Bar x 5 60kg x 5 60kg x 5 100kg x 5 100kg x 3 140kg x 3 Straps on 180kg x 1 192.5kg x 6 Belt on 192.5kg x 6 192.5kg x 6 192.5kg x 6 Pendlay row 60kg x 5 80kg x 8 90kg x 8 95kg x 8 Behind the back barbell holds 105kg x 30 seconds 105kg x 30 seconds Kettlebell swings 15kg x 12,12 | |||
| » Rise through the ranks (Go to post) | 02-02-2024 @ 12:47 | ||
| Training 1/2/24 Spoto press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 122.5kg x 6 122.5kg x 6 122.5kg x 6 122.5kg x 6 Close grip incline bench Bar x 3 70kg x 1 95kg x 1 105kg x 5,5,5 Dumbbell seal row 17.5kg x 8,8 20kg x 8,8 Lat pulldown 50kg x 5 72.5kg x 6,6 80kg x 6 5 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 30-01-2024 @ 19:20 | ||
| Training 30/1/24 Low bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 3 185kg x 1 197.5kg x 6 (beltless pb6) Belt on 197.5kg x 6 197.5kg x 6 197.5kg x 6 Elevated heel goblet squat Bw x 12 10kg x 12 15kg x 12 20kg x 12 Hip circle abductions 15,15,15 Seated calf raises 20kg x 15,15 25kg x 15 10 minutes backwards walk on treadmill | |||