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» The siege of Ireland (Go to post)18-03-2018 @ 19:49 
Banded squat
190 X 3

high bar
140 X 10

btn jerk
120 X 1

btnpp
100 X 5,5
80 X 6

power clean
120 X fff
100 X 2,2,2,1

trap bar carry
180 X 1,1,
220 X 1

Dumbbell incline
20 X 20,20,20

laterals
1x25

dumbbell press
25 X 10
» The siege of Ireland (Go to post)18-03-2018 @ 19:48 
16/3/18
stepper
5 mins @ 10

bench
bar X 55,50,30,30

10/10 reps
40 X 1
50 X 1

press
60 X 6,6,6

CSR
3x12

bench machine
2x20

GHR X 8,8

Chins X 6,6

dumbbell row
40 X 10,10,10
ss
dumbbell incline
15 X 20,20,20

laterals
2x10

leg ext

row
500m @ 1:53

-------------------------------------
17/3/18


Squat
220 X 2,2,2

sumo
250 X 1

isometric deads
170 X 6 seconds
200 X 8 seconds

row
140 X 8 - loose form
120 X 12 - loose

pendlay row
100 X 6

chins X 10

V handle pulldown
3x10

flyes
5x10
1x30

rear delts

standing dumbbell press
35 X 5
» The siege of Ireland (Go to post)14-03-2018 @ 20:44 
11/3/18

Power clean and push press
110 X 1
120 x 1

hang clean
100 X 3,3

clean pulls
100 X 5

high bar
200 X 2
beltless
80 X 10,10,10,10,10

Good morning
110 X 5
130 X 5

High box squats
230 X 1
180 X 8

low bar, no belt
180 X 2
150 X 5

press
70 X 4,4,4,4,4

CG bench
100 X 6,2 - pec again
bar X 30,30

guillotine press
bar X 20,20

cable flyes
5X20
1X40
1X30

arnolds
22.5 X 5,5,5

laterals
1X25

Incline dumbbells
12.5 X 10,10,10,10

lat pulldown
5X8, 2X6, 1X12

CSR
4X12

curls
2X15
------------------------------

today:

conventional
200 X 4,4,4,4,4,4

fronts
150 X 2
120 X 6

push press
100 X 2,2,2,2

press
50 X 10,10

bench
bar X 40,30,30,30,30,20

dumbbell incline
12.5 X 20,20,

curls
3X8

preacher
2X5
» The siege of Ireland (Go to post)10-03-2018 @ 19:30 
Sumo
240 X 2,2,2,2,2,2

Conv T&G
220 X 3 - not arsed

sumo 10/10 rep
120 X 1

paused squat
200 x 1
210 X 1
180 X 2,2

floor press
100 X 6 X 6
110 X 1
120 X 1
130 X 1

bodybuilding miscellany X whatever
» The siege of Ireland (Go to post)10-03-2018 @ 19:29 
8/3/18

double paused high bar
120 X 3,3,3,3
140 X 1

non pausing
160 X 1

High pull
120 X 2,2,2,2,2

standing dumbbell press
30 X 15
-------------------------------------------------

9/3/18

bike 30/10 intervals
3 mins

v handle pulldown
3X20

CG bench, feet up
60 X 12,12
70 X 10
80 X 8
90 X 6
100 X 4
110 X 1
120 X 1

bro press (CG, feet up, spoto press)
100 X 3,3,3, 8

guillotine press
40 X 20,20

shoulder machine
2X10

btn press
70 X 3
50 X 8

cable row
leg ext
leg curl

dumbbell press
35 X 5,5,5,5,8

fly/shrug/curl triset
3 X 12

cross trainer 20/20 intervals
5 mins
» The siege of Ireland (Go to post)06-03-2018 @ 21:50 
Bench, all paused
60 X 10,10,10,10,10,10,10,10,10
T&G
60 X 30 - RP

Squat, no kit
140 X 5 X 5

beltless RDL
140 X 6 X 6

Cable row
3 X 12

dumbbell press
25 X 20

incline dumbbells
30 X 6,6,6

Meadows shrugs
40 X 20
» The siege of Ireland (Go to post)04-03-2018 @ 22:27 
Reverse band squat
220 X 2,2,2,2,2

High bar
120 X 12

btn press
50 X 6,6 - elbow was on fire!

bas***ds
200 X 1
220 X 1,1
200 X 2

lat pulldown
cable curls
pushdowns

stepper
11 mins @ 7
» The siege of Ireland (Go to post)03-03-2018 @ 19:00 
Squat
180 X 4,4,4,4,4,4
150 X 5,5,5,5

Paused conventional
190 X 2,2,2,2

10/10 rep on conventional
120 X 1


High pulls
90 X 3 X 3

floor press
90 X 6 X 6
70 X 30

Row
70 X 10,10,10,10
yates row
70 X 20

cable row
4 X 15

dumbbell press
30 X 4 X 4

laterals
1 X 12

cable flyes
6 X 6
1 X 30

curls
3 X 12
» The siege of Ireland (Go to post)02-03-2018 @ 09:24 
28/2/18

bench
110 X 6, 3 - pec tweak

feet up
60 X 20,20,20,20,20,20

sumo from low blocks
270 X 1
260 X 3
240 X 2,2,2

Conventional
210 X 1
230 X 1

High bar
180 X 2,2,
150 X 3,3,3,3

Belt off
110 X 12

10/10 rep - 10 up, 10 down
70 X 1

V handle row
5 X 6
2 X 12
----------------------

Squat
180 X 4,4,4
150 X 6

conventional
240 X 1
semisumo
190 X 4

Speed pulls
150 x X 4,4 - 2 sumo, 2 conv s/s

Superset:

TRX row X 15,15,15,15,15

press
50 X 6,6,6,6,6
» The siege of Ireland (Go to post)27-02-2018 @ 21:15 
Fronts
140 X 2,2,2
High bar
170 X 1

Push press
100 X 3,3,3,3
60 X 6,6

snatch grip deads
220 X 1
180 X 5


Stepper
7 mins @ 6
» The siege of Ireland (Go to post)25-02-2018 @ 20:34 
Sumo
240 X 1
bottom halfs
210 X 4,4

PBS deads
160 X 3 X 3

pendlay row
100 X 5
110 X 3


CG bench
120 X 1

feet up close grip spoto
70 X 6 X 6

narrow/med/wide bench 10's complex -
50 X 30,30

leg press
400 X 15,15
» The siege of Ireland (Go to post)24-02-2018 @ 20:50 
Last night

spinner bike 20/20 intervals: 3mins

dumbbell press
35 X 6,6,6,6,6

Dumbbell incline
25 X 10,10,10,10,10

V handle row
4 X 10, 2 X 10 (RP)

hyper
2 X 10

curls
3 X 10

rear delts
2 X 12

lat pulldown
4 X 12

smith press to forehead
80 X 5
100 X 5
90 X 3 X 3

to chest
60 X 5

stepper
3 mins @ 10
-------------------------------------------------------------------


today:

Squat
200 X 3,3,3,3,3

banded squat
180 X 5

press
70 X 4,4,4
press to chin
50 X 12, 12

conv
220 X 2,2,2,2,2,2

row
70 X 10,10,10

curls
4 X 10

Drive an hour and then hike along some cliffs X 1 pleasant afternoon
» The siege of Ireland (Go to post)22-02-2018 @ 22:25 
High bar
190 X 2

double paused
130 X 2,2,2

Paused conv
220 X 2,2

row
110 X 6 X 6

bench
80 X 12,12,12,12,12
100 X 1
120 X 1 - shaky

spoto press
60 X 8,8

lat pulldown
6 x 10
» The siege of Ireland (Go to post)20-02-2018 @ 22:36 
Today's s**te for a change


Sumo
250 X 2,2,2,2

Conv
220 X 3,3 - ran out of steam lel

Fronts
130 2,2,2
paused
110 X 2,2

beltless high bar
150 X 1


push press
90 X 5
70 X 6

Incline dumbbells
32 X 6
40 X 6


scap retractions 1 X 20
» The siege of Ireland (Go to post)18-02-2018 @ 14:32 
Yesterday again lel

Squat
200 X 3,3,3

Feet up bench
80 X 1
60 X 15,15,15

Dry retch X 3

V handle pulldown X a few sets

The hangover hit me hard after squats

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