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05-20-2018, 12:52 PM
#171
14.05.
Alsruhe's linear progression again.
- red band pulldown:
4 x 10
Giant set 1.
- log press:
4 x 8 x 45 kg
Giant set 1. Surprisingly tough.
- plank:
4 x 30 s
Giant set 1.
- row:
6 x 65 kg
4 x 8 x 75 kg
Giant set 2.
- overhead press:
8 x 30 kg
8 x 35 kg
2 x 8 x 40 kg
Giant set 2.
- plank:
4 x 30 s
Giant set 2.
- seated db press:
12 x 15 kg
2 x 8 x 15 kg
Giant set 3.
- lateral raise:
10 x 5 kg
2 x 8 x 5 kg
Giant set 3.
- axle curl:
50 x 8 kg
15.05.
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
4 x 8 x 140 kg
Giant set 1. Touch and go with straps.
- plank:
4 x 30 s x 10 kg
Giant set 1.
- front squat:
4 x 40 kg
4 x 8 x 60 kg
- hyperextension:
8 x 60 kg
3 x 8 x 70 kg
- pull-through:
3 x 20 x 50 kg
17.05.
- pull-ups:
71 total
- bench press:
8 x 20 kg
4 x 40 kg
2 x 60k g
4 x 8 x 65 kg
Giant set 1.
- ab wheel:
4 x 5
Giant set 1.
- Z-press:
8 x 20 kg
8 x 25 kg
2 x 8 x 30 kg
- db bench press:
10 x 15 kg
10 x 15 kg
20 x 15 kg
- lateral raise:
2 x 10 x 5 kg
12 x 5 kg
18.05.
- squat:
8 x 20 kg
4 x 70 kg
2 x 90 kg
1 x 100 kg
4 x 8 x 110 kg
My glutes are weak. I can't squeeze them.
- sumo deadlift:
8 x 65 kg
8 x 65 kg
8 x 75 kg
8 x 80 kg
For the glutes.
- walking lunges:
2 x 10 x 15 kg
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05-21-2018, 12:29 PM
#172
- db row:
8 x 30 kg
3 x 8 x 40 kg
Giant set 1.
- log press:
2 x 8 x 47 kg
2 x 8 x 45 kg
Giant set 1. It seems I should keep the log slightly lower on my chest since it feel more stable that way.
- plank:
4 x 60 s
Giant set 1.
- row:
2 x 8 x 75 kg
2 x 8 x 77 kg
Giant set 2.
- axle strict press:
4 x 8 x 40 kg
Giant set 2.
- ab wheel:
4 x 5
Giant set 2.
- seated db press:
10 x 17.5 kg
2 x 8 x 15 kg
GS 3.
- lateral raise:
3 x 8x 5 kg
GS 3.
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05-22-2018, 12:24 PM
#173
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 125 kg
4 x 8 x 145 kg
Giant set 1.
- plank:
4 x 30 s x 10 kg
Giant set 1.
- front squat:
4 x 45 kg
4 x 8 x 65 kg
- hyperextension:
3 x 8 x 70 kg
- pull-through:
3 x 20 x 50 kg
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05-23-2018, 12:17 PM
#174
- pull-ups:
63 total
Giant set 1. Stopped early because my left shoulder started feeling funky.
- bench press.
8 x 20 kg
4 x 40 kg
3 x 60k g
4 x 8 x 67 kg
Giant set 1.
- Z press:
8 x 30 kg
8 x 35 kg
8 x 32 kg
8 x 32 kg
Giant set 2.
- lateral raises:
3 x 12 x 5 kg
- DB bench press:
2 x 10 x 20 kg
20 x 20 kg
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05-24-2018, 12:57 PM
#175
- squat:
2 x 8 x 20 kg
4 x 60 kg
3 x 80 kg
1 x 100 kg
4 x 8 x 115 kg
- sumo deadlift:
8 x 70 kg
3 x 8 x 100 kg
- walking lunges:
2 x 10 x 15 kg
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05-28-2018, 12:29 PM
#176
- DB press:
8 x 30 kg
4 x 8 x 40 kg
Giant set 1.
- log press:
3 x 45 kg
8 x 45 kg
3 x 8 x 47 kg
Giant set 1.
- row:
5 x 65 kg
4 x 8 x 75 kg
Giant set 2.
- axle strict press:
4 x 8 x 42 kg
Giant set 2.
- db press:
10 x 15 kg
8 x 15 kg
10 x 15 kg
Giant set 3.
- lateral raises:
2 x 8 x 5 kg
10 x 5 kg
Giant set 3.
- ab wheel:
5 x 5
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05-29-2018, 01:05 PM
#177
- plank:
60 s x 20 kg
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 102 kg
1 x 140kg
2 x 8 x 150 kg
8 x 145 kg
8 x 140 kg
Last time I deadlfted my abs seemed weak so I decided not to do touch and go but reset every rep and focus on abs. Mistake. Wanted to do 4 x 8 x 150 kg, barely did this. Last set was real max effort.
- front squat:
4 x 40 kg
2 x 60 kg
8 x 65 kg
3 x 8 x 62 kg
Wanted 67 kg,but deadlift killed me.
- hyperextension:
3 x 8 x 70 kg
Skipped pull-throughs.
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05-30-2018, 12:12 PM
#178
- pull-ups:
70 total
My back was is sore from yesterday's deadlifts.
Giant set 1.
- bench press:
8 x 20 kg
5 x 40 kg
3 x 60 kg
8 x 70 kg
3 x 8 x 67 kg
Giant set 1.
- Z press:
4 x 8 x 32 kg
- db press:
2 x 10 x 22.5 kg
20 x 22.5 kg
GS 2.
- lateral raise:
3 x 10 x 5 kg
GS 2.
- rear delt fly:
3 x 10 x 5 kg
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06-01-2018, 01:07 PM
#179
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
4 x 8 x 120 kg
- sumo deadlift:
8 x 70 kg
3 x 8 x 100 kg
- walking lunges:
2 x 10 x 20 kg
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06-04-2018, 12:31 PM
#180
- DB row:
6 x 30 kg
4 x 8 x 40 kg
GS 1.
- log press:
2 x 3 x 45 kg
2 x 8 x 50 kg
8 x 47 kg
8 x 45 kg
GS 1. First workset felt really good. My shoulder strength is improving.
- row:
4 x 8 x 75 kg
GS 2.
- strict axle press:
4 x 8 x 42 kg
GS 2.
- seated db press:
3 x 10 x 17.5 kg
- ab wheel:
5 x 5
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