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» The siege of Ireland (Go to post) | 25-09-2017 @ 07:57 | ||
23/9/17 Sumo 220 X 2, 2 Halting 190 X 1 Incine 100 X 5 Close grip 120 x 3, 3 monsterously hungover -------------------------- 24/9/17 conventional 220 X 1 halting 190 X 2 Squat 220 X 2 - wraps 1+1/4 bench 100 X 3 120 X 3, 3 130 X 1 135 X 1 Seal row 40 X 15, 15, 15 bulgarian squat bw X 10 | |||
» The siege of Ireland (Go to post) | 22-09-2017 @ 22:04 | ||
19/9/17 Low bar 190 X 1 160 X 6, 6, 6, 6, 6, 6, 6, 3, 3, 3, 3 Press 80 X 3 stone load 60 X 6, 6 shouldering 60 X 3 TRX X 8, 8, 8 frame carry frame X 2 lengths X 2 ---------------- 22/9/17 Decline bench 150 X 1 130 X 5 100 X 10, 10, 10 Leg press 20's workout up to 320 X 20 and back down GHR X 10, 10 back ext X 10, 0 crunches X 30 chins X 6, 6 Snatch pulls 60 X 10, 10 dumbbell press - vertical 20 X 12, 12 | |||
» The siege of Ireland (Go to post) | 18-09-2017 @ 07:42 | ||
12/9/17 Seal row 50 X 8, 8, 8, 8, 8, 8 20 X 12 bench first and last rep paused 100 X 10, 10, 10, 10, 9 1+1/4 120 X 1 110 X 3 snatch pull 60 X 8, 8 leg press 10+plate protocol up to 360 X 10 T bar row 8s workout 14/9/17 Squat 200 X 2, 2 Box squat 140 X 5 150 X 5 Push press 80 X 6, 6, 6 100 X 1 110 X f Sumo beltless 160 X 4, 4, 4, 4, 4 shin to lockout 160 X 12 15/9/17 High bar 200 X 1 140 x 6 X 6 160 X 1 170 X 1 sumo 150 X 1, 1, 1, 1, TRX row X 10, 10, 10 bulgarian squat bw X 8, 8 dumbbell press 35 X 8 25 X 12 laterals 1 X 12 curls 3X8 17/9/17 floor press 150 X 1 135 X 3 X 3 fronts 140 X 1 belt off 100 X 3, 3, 3, 3 TRX X 20, 20, 20 bulgarian squat 20 X 5, 5 ham curls Incline dumbbells running the rack 32.5 X 5 &rt; 45 X 5 flyes | |||
» The siege of Ireland (Go to post) | 10-09-2017 @ 21:29 | ||
Incline 120 X 1 - PB 100 X 3, 3, 3, 3, 6 Squat 190 X 5, 5, 5 Snatch grip dead 210 X 1 GHR X 5, 5, 5, 5 single leg squat - all per leg bw X 5 10 X 5 20 X 5 Ab work dumbbell floor press 35 X 10 curls laterals | |||
» The siege of Ireland (Go to post) | 09-09-2017 @ 14:47 | ||
8/9/17 High bar 200 X 1 natty lord 120 X 1 130 X 1 140 X 1 klokovs 40 X 3 50 X 3 55 X 2, 2, 2 dips X 8, 8 ring pullups X 5, 5 chins X 5 T bar row 1 X 5 1 X 8 Bulgarian squat X 5, 5 V handle cable row 1 X 5 1 X 12 ------------------------------ today: Bench 140 X 2, 2, 2, 2, 2 spoto press 120 X 4, 4, 4 feet up bench 110 X 8, 8 shoulder press machine 70 X 10, 8 bas***d sumo 180 X 2, 2, 2, 2 Bottom half sumo 200 X 5 Box squat 140 X 3 X 3 trx row X 15, 15 | |||
» The siege of Ireland (Go to post) | 05-09-2017 @ 19:34 | ||
Post Edited: 05.09.2017 @ 19:35 PM by BaconWarrior Squat200 X 1 210 X 1 220 X 1 230 X 1 Box squat 160 X 3 170 X 3 175 X 3 180 X 3 Snatch grip DL 200 X 2, 2, 2 Press 65 X 5, 5, 5 GHR X 5, 5 laterls 1x8 curls 1x6 1x10 pushdowns 1x8 1x10 rear delts X 1 set V handle cable row 1 X 12 | |||
» The siege of Ireland (Go to post) | 03-09-2017 @ 20:28 | ||
High bar 190 X 1 belt off 150 X 3, 3, 3 Power clean 120 X 1 clean pulls 120 X 3, 3 hang clean 80 X 5, 5 bench 135 X 3, 3, 3, 3 120 X 6, 6, 6 Chest supported row 2X10 | |||
» The siege of Ireland (Go to post) | 02-09-2017 @ 14:30 | ||
31/8/17 sumo 220 X 1 halting 190 X 2, 2, 2 shin to lockout 170 X 8 Paused squat 170 X 4, 4 CG bench 130 X 4 100 X 6, 6 ------------------------ 1/9/17 Incline 110 X 1 90 X 4 X 4 70 X 5, 5 Sumo stiff legs 110 X 5 130 X 5 150 X 5 170 X 2 Snatch grip 150 X 1 Barbell row 120 X 10, 10 leg ext upper back work ------------------ today High bar 140 X 1 Double paused low bar 120 X 2 140 X 1 160 X 1 170 X 1 - PB not paused 180 X 1 190 X 1 push press 100 X 2, 2, 2, 2 press 70 X 3, 3, 3, 3 80 X 1 Beltless sumo 160 X 3, 3, 3, 3, 3, 3 Shin to lockout 160 X 8 Incline dumbbells 45 X 5 dumbbell row 35 X 8 per hand v handle cable row 5 X 10 | |||
» The siege of Ireland (Go to post) | 25-08-2017 @ 07:47 | ||
Fronties 160 X 1 140 X 3, 3 Press 70 X 2, 2, 2, 2, 2 Conventional 200 X 1 snatch grip 140 X 8 - no belt T bar row 4 X 8 1 X 6 Incline squat machine 3 X 8 Top half pullups BW X 8, 6 lat pulldown 4 X 15 Incline dumbbells 40 X 8 laterals 1 X 18 | |||
» The siege of Ireland (Go to post) | 23-08-2017 @ 22:25 | ||
Slingshot 160 X 2 165 X 1 170 X 1 PB Bench paused 130 X 3, 3, 3, 3, 3 135 X 2 1st paused 120 X 4, 4 Dips Bw X 1 10 X 3 20 X 3 24 X 1 bw X 12 leg curls JD pump seal rows 1 X 12 | |||
» The siege of Ireland (Go to post) | 22-08-2017 @ 20:58 | ||
Sumo 230 X 2 200 X 2, 2, 2, 2, 2, 2 210 X 1 220 X 1 180 X 1 - meh, was going to hit triples but ran out of steam Shin to locout 150 X 10 Snatch grip 110 X 10 high bar beltless 160 X 1 120 X 6 X 6 - ugh CG spoto, feet up 120 X 6 1+1/4 100 X 5, 5 leg ext JD pump routine Cable row, wide grip 5 X 10 Cable row, mid grip 3 X 8 Curls 1 X 8 1 X 12 | |||
» The siege of Ireland (Go to post) | 21-08-2017 @ 18:35 | ||
18/8/17 bas***d sumo 190 X 1 200 X 1 Sumo 200 X 2, 2, 2 160 X 2, 2, 2 Mid shin-lockout 160 X 7 Benhc 135 X 6 140 X 2, 1 100 X 17 +3, 3, 3, 2 - RP leg ext dumbbell press 1 notch 35 X 6 vertical 17.5 X 10 EZ curl 3 X 12 Ring chins bw X 4, 4 ---------------------------------------------- hungover session - 19/8/17 press 50 X 5, 5, 5, 5, 5, 5, 5, 5 70 X 2 Incline squat machine 70 X 12, 12, 12, hamstring curls 5 X 20 then JD pump incline dumbbells 20 X 8, 8, 8, 8 flyes 1X12 curls 2X6 cable row 3X10 pushdowns 2X12 --------------------------------- 20/8/17 Squat 215 X 2 - wraps wraps off 170 X 4, 4, 4, 4, 4, 4 high bar, beltless 130 X 3, 3, 3, 3, 3, 3 CG spoto - 110 epic fail, dropped on chest Seal row 50 X 12 | |||
» The siege of Ireland (Go to post) | 16-08-2017 @ 17:38 | ||
Halting sumo 200 X 1 210 X 1 - pb 170 X 3, 3, 3, 3 Push press 105 X 5 natty lord 120 X 1 70 X 8 cable row 6 X 10 curls 2 X 10 Laterals 1 X 8 1 X 15 | |||
» The siege of Ireland (Go to post) | 15-08-2017 @ 19:27 | ||
Incline 45deg 110 X 2, 1, 2 90 X 4, 4 Squat 190 X 2, 2, 2, 2, 2, 2, 2 Paused 150 X 3, 3 Seated gm 80 X 5 jefferson curl 40 X 8 GHR x nope hamstring curls 2X15 hammerstrength row single arm 1X5 both 2 X 10 Cable row 1 X 12 ez curls 1 X 8 2 X 6 | |||
» The siege of Ireland (Go to post) | 13-08-2017 @ 16:09 | ||
Beltless squat 180 X 3, 3, 3, 3, 4 Double paused 120 X 2 130 X 1 bodybuilding leg press high bar squats leg press on a different machine lunges |