View All Posts: LeedsMiniPower
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| » 2016 - try and get back on the platform (Go to post) | 25-02-2017 @ 14:58 | ||
| Thursday Worked away the last few days and my lower back was feeling a little tender 15 mins mobility work Lat pulldown 4 x 8 T bar row 4 x 8 ISO band holds 4 x 10 seconds Straight arm cable pushdown 4 x 8 Seated row 4 x 8 Leg press 4 x 12 DB curls 4 x 10 Z bar curls 4 x 10 | |||
| » 2016 - try and get back on the platform (Go to post) | 25-02-2017 @ 14:57 | ||
| Tuesday Squat 5 x bar 5 x 60kg 5 x 100kg 3 x 140kg 3 x 180kg 3 x 200kg 2 x 215kg 5 x 180kg 5 x 140kg 5 x 100kg DB curls 5 x 10 Leg press 4 x 12 Lying hamstring curl 4 x 8 Leg extension 4 x 10 Side bends 4 x 8 | |||
| » 2016 - try and get back on the platform (Go to post) | 25-02-2017 @ 14:55 | ||
| Sunday Bench 10 x bar 5 x 60kg 5 x 100kg 5 x 120kg 1 x 142.5kg paused 8 x 142.5kg 8 x 142.5kg 8 x 142.5kg 5 x 152.5kg 5 x 152.5kg 6 x 145kg 4 x 150kg 4 x 155kg Seated row 4 x 8 Incline DB press 4 x 6 Seated smith machine press 5 x 8 Side DB raise 4 x 8 Tricep pushdown 4 x 10 | |||
| » 2016 - try and get back on the platform (Go to post) | 21-02-2017 @ 16:23 | ||
| Friday Deads off 2" blocks 5 x 70kg 5 x 70kg 3 x 120kg 3 x 170kg 3 x 200kg 3 x 230kg 3 x 230kg 3 x 230kg 3 x 230kg 3 x 230kg from floor 3 x 215kg 3 x 215kg 3 x 215kg Deficit 3 x 215kg 3 x 215kg Lat pulldown 3 x 8 Face pulls 4 x 8 Pullups 4 x 4 DB curls 4 x 10 | |||
| » 2016 - try and get back on the platform (Go to post) | 16-02-2017 @ 10:47 | ||
| Weds Bench 10 x bar 5 x 60kg 5 x 60kg 3 x 100kg 3 x 120kg 2 x 140kg 1 x 150kg paused 3 x 160kg 3 x 160kg 3 x 162.5kg 3 x 162.5kg 3 x 162.5kg 3 x 162.5kg 3 x 162.5kg 3 x 162.5kg 3 x 110kg tempo 3 x 110kg tempo 3 x 110kg tempo Seated row 4 x 8 Incline DB 3 x 5 Shrugs 5 x 8 Tricep pushdown 4 x 8 Lying DB tricep extension 4 x 5 | |||
| » 2016 - try and get back on the platform (Go to post) | 15-02-2017 @ 16:43 | ||
| Monday Squats 5 x bar 5 x 60kg 5 x 100kg 3 x 140kg 3 x 185kg box squat 3 x 185kg box squat 3 x 185kg box squat 3 x 185kg box squat 6 x 200kg 6 x 210kg 4 x 210kg 4 x 210kg 4 x 200kg 4 x 190kg 8 x 160kg Side bends 4 x 8 Deads 5 x 70kg 3 x 120kg 3 x 160kg 3 x 190kg 3 x 190kg 3 x 190kg 3 x 190kg 3 x 190kg 3 x 190kg Hypers + 20kg 4 x 6 Weighted situps 4 x 6 | |||
| » 2016 - try and get back on the platform (Go to post) | 15-02-2017 @ 16:41 | ||
| Sunday Bench 10 x bar 5 x 60kg 3 x 100kg 3 x 120kg tempo 3 x 120kg tempo 3 x 120kg tempo 5 x 137.5kg double pause 5 x 137.5kg double pause 5 x 137.5kg double pause 5 x 137.5kg double pause 5 x 137.5kg double pause 5 x 147.5kg 5 x 140kg 5 x 140kg 5 x 140kg 5 x 140kg Dips 4 x 5 Seated row 6 x 6 Seated shoulder press 4 x 8 3 x 5 Side raise 3 x 12 Front raise 3 x 10 Tricep pushdown 5 x 10 Overhead tricep with rope 4 x 8 | |||
| » 2016 - try and get back on the platform (Go to post) | 11-02-2017 @ 15:15 | ||
| Friday Didn't stock to my planned session as had a late night at work and travelled back from Edinburgh. Squats 5 x bar 5 x 60kg 3 x 100kg 3 x 140kg 2 x 180kg 4 x 200kg 3 x 220kg 2 x 230kg 5 x 210kg 8 x 170kg 3 x 170kg box squat 3 x 170kg box squat 3 x 170kg box squat Leg press 3 x 15 3 x 8 Seated DB curls 10 x 10 Decline weighted situps 5 x 6 Side bends 3 x 6 Hypers - weighted 4 x 6 Calf extension 5 x 15 Lying hamstring curl 4 x 10 Lat pulldown 3 x 6 Face pulls 3 x 6 Zbar curls 4 x 8 | |||
| » 2016 - try and get back on the platform (Go to post) | 11-02-2017 @ 15:12 | ||
| Weds Dips 4 x 6 T bar row 3 x 8 Incline DB press 4 x 6 Bench 5 x bar 5 x 60kg 5 x 100kg 5 x 120kg 6 x 140kg 6 x 140kg 4 x 155kg 4 x 155kg 4 x 155kg 4 x 155kg 4 x 155kg 10 x 130kg 10 x 130kg Strict press 5 x bar 5 x 40kg 5 x 60kg 5 x 70kg 5 x 70kg 5 x 40kg 5 x 40kg btn 5 x 40kg btn Incline smith bench 6 x 6 Shrugs 4 x 8 Seated row 4 x 6 Lying DB tricep extension 5 x 10 Tricep pushdown 5 x 10 | |||
| » 2016 - try and get back on the platform (Go to post) | 06-02-2017 @ 19:43 | ||
| Monday Deads - beltless 5 x 70kg 3 x 120kg 3 x 170kg 3 x 200kg 3 x 215kg 3 x 215kg 3 x 215kg 3 x 215kg 3 x 230kg 3 x 230kg 3 x 230kg 3 x 230kg 2 x 240kg 2 x 250kg Lying hamstring curl 4 x 10 1 x 20 Lat pulldown 4 x 6 Leg press 4 x 8 Pullups 4 x 5 Hypers + 16kg 4 x 6 Decline situps 4 x 6 Reverse DB fly 4 x 8 Low pulley row 4 x 8 Straight arm pushdown 4 x 8 Seated DB curls 10 x 10 Z bar curls 4 x 6 | |||
| » 2016 - try and get back on the platform (Go to post) | 06-02-2017 @ 19:39 | ||
| Saturday Bench 10 x bar 5 x 60kg 5 x 100kg 3 x 115kg 5 second up/down 3 x 115kg 5 second up/down 3 x 115kg 5 second up/down 8 x 140kg 8 x 140kg 3 x 157.5kg 3 x 157.5kg 3 x 157.5kg 3 x 157.5kg 12 x 100kg feet up Seated row 4 x 6 Lying hamstring curl 4 x 8 leg extension 4 x 10 Incline DB press 4 x 6 Seated strict press 5 x 8 Side DB raise 3 x 12 Front DB raise 3 x 10 Tricep pushdown 10 x 10 KB swings 4 x 10 Dips 4 x 5 | |||
| » 2016 - try and get back on the platform (Go to post) | 03-02-2017 @ 10:50 | ||
| Thursday Squats 8 x bar 5 x 60kg 3 x 100kg 3 x 140kg 1 x 160kg 1 x 180kg 1 x 200kg 8 x 200kg 8 x 200kg 5 x 210kg 5 x 210kg 5 x 210kg 5 x 210kg 2 x 230kg 2 x 230kg Seated DB shoulder press 6 x 8 Hypers 3 x 6 Side bends 3 x 8 Lying hamstring curl 4 x 8 Leg press 4 x 12 Shrugs 4 x 12 DB curls 2 x 15 3 x 8 1 x 12 Decline situps 4 x 6 Z bar curls 4 x 6 Back extension 4 x 8 | |||
| » 2016 - try and get back on the platform (Go to post) | 31-01-2017 @ 11:02 | ||
| Monday Bench 10 x bar 5 x 60kg 5 x 100kg 8 x 132.5kg 8 x 132.5kg 8 x 132.5kg 8 x 132.5kg 5 x 145kg 5 x 145kg 5 x 145kg 5 x 145kg Seated row 4 x 8 Incline db press 8 x 24kg 8 x 32kg 8 x 44kg 8 x 44kg Dips 4 x 6 Seated shoulder press 5 x 8 Leg extension 5 x 10 Lying hamstring curl 5 x 10 Lat pulldown 4 x 8 Z bar curls 4 x 6 Tricep pushdown 4 x 10 Lying DB tricep extension 4 x 10 | |||
| » 2016 - try and get back on the platform (Go to post) | 31-01-2017 @ 10:58 | ||
Post Edited: 31.01.2017 @ 11:02 AM by LeedsMiniPower SundayDeficit deads 5 x 70kg 5 x 70kg 3 x 120kg 3 x 170kg 3 x 190kg 3 x 210kg 3 x 210kg 3 x 210kg 3 x 210kg 2" blocks 3 x 210kg 3 x 220kg 3 x 230kg 4" blocks 3 x 230kg 3 x 230kg 3 x 240kg Box squats 5 x 60kg 3 x 100kg 3 x 140kg 3 x 160kg 3 x 160kg 3 x 160kg 3 x 160kg 3 x 160kg Shrugs 5 x 8 | |||
| » 2016 - try and get back on the platform (Go to post) | 31-01-2017 @ 10:56 | ||
| Thursday Squats 5 x bar 5 x 60kg 3 x 100kg 3 x 140kg 3 x 180kg 4 x 210kg 5 x 210kg 6 x 210kg 5 x 210kg 4 x 210kg Calf raise 4 x 20 Seated row 4 x 8 Side bends 4 x 8 Hypers + 10kg 4 x 8 Decline situps 4 x 8 DB curls 4 x 12 | |||