-
- squat:
2 x 8 x 20 kg
5 x 60 kg
4 x 80 kg
2 x 100 kg
1 x 112 kg
5 x 122 kg
4 x 5 x 125 kg
Giant set 1. Better flexibility today, but I still need a massage.
- ab pulldowns:
4 x 5 x 30 kg
8 x 30 kg
Giant set 1. More weight or reps.
- deficit deadlift:
5 x 60 kg
3 x 80 kg
2 x 100 kg
5 x 115 kg
5 x 117 kg
5 x 120 kg
5 x 122 kg
5 x 125 kg
Giant set 2. 1" deficit. Mixed grip.
- ab wheel:
5 x 5
Giant set 2.
- lunges:
2 x 6 x 60 kg
goodmorning:
6 x 70 kg
6 x 75 kg
More weight or reps.
- T-bar row:
2 x 10 x 50 kg
-
- incline dumbbell bench press:
8 x 15 kg
5 x 20 kg
5 x 5 x 22.5 kg
Giant set 1. This still makes my triceps and shoulder blades unhappy.
- db row:
5 x 30 kg
5 x 5 x 35 kg
- seated row:
8 x 20 kg
8 x 40kg
8 x 50 kg
4 x 8 x 60 kg
Giant set 2.
- seated db press:
5 x 15 kg
5 x 5 x 17.5 kg
Giant set 2.
- halos:
4 x 10 kg
4 x 6 x 5 kg
Giant set 2.
- behind the neck press-
8 x 20 kg
3 x 8 x 30 kg
- dips:
5
Triceps still hurt from inclines.
- pushdowns:
2 x 10 x 30 kg
- barbell curl:
5 x 20 kg
5 x 25 kg
2 x 5 x 30 kg
- pinch grip plates:
3 x 20 s x 12.5 kg
2.5 plate between smooth 5 kg plates.
-
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 130 kg
5 x 137 kg
5 x 140 kg
5 x 142 kg
5 x 145 kg
5 x 147 kg
Giant set 1. Last 2-3 reps of the last two sets I would end up ony my toes. Need to figure out why.
- hanging knee raises:
5 x 6 x 20 kg
Giant set 1.
- front squat:
5 x 20 kg
4 x 40 kg
2 x 60 kg
5 x 5 x 72 kg
Giant set 2.
- plank:
5 x 30 s x 20 kg
Giant set 2.
- hyperextensions:
2 x 10 x 50 kg
- db rows:
2 x 10 x 40 kg
-
BW 71.5 kg
- wide-grip pull-up:
5
4 x 5 x 5 kg
7 x 5 kg
Giant set 1.
- overhead press:
8 x 20 kg
5 x 32 kg
3 x 40 kg
5 x 45 kg
5 x 47 kg
5 x 50 kg
5 x 47 kg
6 x 45 kg
Giant set 1.
- side bend:
6 x 24 kg
4 x 6 x 20 kg
Giant set 1. Done on a hyperextension.
- Pendlay row:
3 x 60 kg
4 x 5 x 72 kg
6 x 72 kg
Giant set 2.
- CGBP:
5 x 20 kg
4 x 40 kg
3 x 60 kg
5 x 5 x 72 kg
Giant set 2.
- Russian twist:
5 x 6 x 10 kg
Giant set 2.
- plate front raise:
8 x 15 kg
7 x 15 kg
- behind the neck press:
6 x 32 kg
6 x 30 kg
- LTE:
7 x 35 kg
6 x 35 kg
-
- squat:
8 x 20 kg
5 x 60 kg
4 x 80 kg
3 x 100 kg
1 x 110 kg
1 x 120 kg
5 x 125 kg
4 x 5 x 127 kg
Giant set 1. Mobility improving.
- ab pulldown:
5 x 6 x 40 kg
Giant set 1.
- deficit deadlift:
5 x 60 kg
3 x 80 kg
2 x 100 kg
5 x 117 kg
5 x 120 kg
5 x 125 kg
5 x 125 kg
5 x 130 kg
Giant set 2. KK technique.
- ab wheel:
4 x 5
6
Giant set 2. Never felt so easy.
- lunges:
2 x 6 x 60 kg
- pull-ups:
1, 2, 3, 4, 5, 6, 6, 5, 4, 3, 2, 1
Wanted to do T-bar rows, but a friend talked me into pull-up pyramid. Had help on the way down with 6, 5, 4.
- goodmorning:
3 x 60 kg
6 x 75 kg
6 x 80 kg
-
- seated row:
8 x 40 kg
5 x 60 kg
5 x 8 x 70 kg
Giant set 1.
- CGBP to 2-board:
8 x 20 kg
5 x 40 kg
3 x 60 kg
5 x 80 kg
5 x 90 kg
3 x 5 x 100 kg
Giant set 1. Got talked into going to a 100 kg. Friend made us boards which can be easily attached to the bar. The height can be changed from 1 to 3 board.
- halo:
4 x 6 x 5 kg
Giant set 1.
- pulldown:
5 x 40 kg
5 x 60 kg
4 x 8 x 50 kg
Giant set 2.
- db ohp:
5 x 15 kg
4 x 8 x 15 kg
Giant set 2.
- dips:
3 x 8
- barbell curl:
5 x 20 kg
5 x 25 kg
2 x 5 x 30 kg
-
- sandbag run:
2 x 15 m x 50 kg
2 x 30 m x 50 kg
6 x 15 m x 50 kg & 60 kg
Pick up from the ground, carried to a low wall and back.
-
BW 71 kg
- deadlift:
8 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 130 kg
5 x 140 kg
5 x 142 kg
5 x 145 kg
5 x 147 kg
5 x 150 kg
- front squat:
5 x 20 kg
3 x 40 kg
2 x 60 kg
1 x 70 kg
5 x 5 x 75 kg
- db row:
2 x 10 x 35 kg
- hyperextension:
2 x 10 x 50 kg
-
- wide-grip pull-up:
4 x 5 x 5 kg
8 x 5 kg
Giant set 1.
- overhead press:
8 x 20 kg
5 x 30 kg
3 x 40kg
1 x 45 kg
5 x 50 kg
5 x 47 kg
3 x 5 x 45 kg
Giant set 1. 50 kg felt heavier than it should have.
- side bend:
3 x 8 x 25 kg
Giant set 1.
- Pendlay row:
5 x 60 kg
4 x 5 x 70 kg
8 x 70 kg
Giant set 2.
- CGBP:
5 x 20 kg
4 x 40 kg
3 x 60 kg
5 x 5 x 70 kg
Giant set 2. 70 kg instead of 75 because my left trap/shoulder is unhappy ever since I did heavy board presses.
- BTN press:
8 x 20 kg
2 x 8 x 30 kg
- LTE:
2 x 7 x 35 kg
-
Yesterday's training.
- squat:
8 x 20 kg
5 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
1 x 120 kg
5 x 5 x 130 kg
Giant set 1.
- ab pull-down:
4 x 6 x 40 kg
8 x 40 kg
Giant set 1.
- deficit deadlift:
5 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
2 x 5 x 120 kg
3 x 5 x 125 kg
Giant set 2.
- ab wheel:
4 x 5
8
Giant set 2.
- goodmorning:
6 x 70 kg
- hyperextensions:
2 x 10 x 50 kg
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