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01-04-2019, 01:04 PM
#311
- plank:
65 s
- log press:
3 x 45 kg
2 x 50 kg
2 x 55 kg
3 x 2 x 60 kg
10 x 45 kg
- incline db row:
10 x 10 x 15 kg
GS 1.
- seated db press:
8 x 10 x 15 kg
GS 1.
- lying shrug:
10 x 10 x 30 kg
GS 2.
- barbell curl:
6 x 10 x 20 kg
GS 2.
- skullcrusher:
6 x 15 x 20 kg
3 x 35 kg
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01-05-2019, 04:33 AM
#312
- plank:
65 s
- front squat:
8 x 20 kg
4 x 40 kg
2 x 3 x 60 kg
3 x 3 x 62.5 kg
- log press:
3 x 45 kg
1 x 50 kg
1 x 55 kg
1 x 60 kg
1 x 62.5 kg
10 x 45 kg
- deficit deadlift:
6 x 70 kg
3 x 100 kg
2 x 8 x 120 kg
~5 cm deficit.
- lever row:
10 x 10 x 20 kg
It's better to stand next to the bar than to straddle it.
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01-07-2019, 02:01 PM
#313
- plank:
65 s
- Bulgarian squat:
8 x 20 kg
3 x 10 x 35 kg
- log press:
3 x 45 kg
6 x 5 x 52.5 kg
10 x 45 kg
- incline barbell bench press:
6 x 20 kg
4 x 40 kg
2 x 50 kg
3 x 4 x 55 kg
18 x 40 kg
- Meadows row:
8 x 20 x 20 kg
6 x 40 kg
20 x 30 kg
GS 1.
- seated db press:
10 x 10 x 15 kg
- LTE:
4 x 15 x 20 kg
Cut this short because it was getting late.
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01-08-2019, 01:38 PM
#314
- plank:
65 s
- log press:
3 x 45 kg
5 x 6 x 52.5 kg
10 x 45 kg
- strict press:
5 x 10 x 30 kg
Easy.
- CGBP:
6 x 20 kg
8 x 10 x 50 kg
5 x 75 kg
GS 1.
- db curl:
8 x 10 x 5 kg
GS 1.
- barbell row:
10 x 10 x 70 kg
GS 2.
- db bench press:
10 x 10 x 15 kg
GS 2. Skipped reverse flys and skullcrushers because I ran out of time.
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01-10-2019, 01:44 PM
#315
- plank:
65 s
- box squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
8 x 2 x 100 kg
- log press:
4 x 45 kg
2 x 50 kg
1 x 55 kg
1 x 60 kg
2 x 1 x 62.5 kg
- block pull:
6 x 70 kg
4 x 100 kg
3 x 120 kg
14 x 140 kg
Touch and go. 5 cm block.
- goodmorning:
8 x 60 kg
2 x 8 x 65 kg
- T-bar row:
10 x 10 x 45 kg
GS 1.
- incline db bench press:
10 x 10 x 15 kg
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01-11-2019, 01:23 PM
#316
- plank:
65 s
- log press:
3 x 45 kg
2 x 50 kg
2 x 55 kg
3 x 2 x 60 kg
10 x 45 kg
- inlcine row:
10 x 10 x 15 kg
GS 1.
- seated press:
10 x 10 x 15 kg
GS 1.
- skullcrusher:
6 x 15 x 20 kg
GS 2.
- barbell curl:
6 x 10 x 20 kg
GS 2.
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01-12-2019, 05:11 AM
#317
- plank:
65 s
- front squat:
8 x 20 kg
4 x 40 kg
2 x 60 kg
3 x 3 x 65 kg
2 x 3 x 67.5 kg
- log press:
3 x 45 kg
1 x 50 kg
1 x 55 kg
1 x 60 kg
1 x 62.5 kg
1 x 65 kg
10 x 45 kg
Belted.
- deficit deadlift:
6 x 70 kg
3 x 100 kg
2 x 8 x 120 kg
~5 cm deficit. Heavy.
- lever row:
8 x 10 x 20 kg
GS 1.
- lateral raises:
8 x 10 x 5 kg
GS 1.
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01-14-2019, 01:41 PM
#318
- plank:
65 s
- BSS:
8 x 20 kg
3 x 10 x 35 kg
These got me winded.
- log press:
3 x 45 kg
6 x 5 x 52.5 kg
10 x 45 kg
Felt tired today.
- incline bench press:
6 x 20 kg
4 x 40 kg
2 x 50 kg
4 x 55 kg
18 x 40 kg
- Meadows row:
8 x 20 x 20 kg
6 x 40 kg
20 x 30 kg
GS 1.
- seated db press:
10 x 10 x 15 kg
GS 1.
- skullcrusher:
4 x 15 x 20 kg
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01-15-2019, 01:43 PM
#319
- plank:
65 s
- log press:
3 x 45 kg
5 x 6 x 52.5 kg
10 x 45 kg
- CGBP:
6 x 20 kg
3 x 40 kg
10 x 10 x 50 kg
GS 1. Really got me tired.
- db curls:
10 x 10 x 5 kg
GS 1.
- strict press:
5 x 10 x 30 kg
- barbell row:
5 x 10 x 70 kg
GS 2.
- db bench:
5 x 10 x 15 kg
GS 2. Started late so I cut the training short.
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01-17-2019, 01:17 PM
#320
- plank:
65 s
- box squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
8 x 2 x 100 kg
- log press:
3 x 45 kg
1 x 50 kg
1 x 55 kg
1 x 60 kg
2 x 1 x 62.5 kg
My lower back was really tired and these felt heavier than they should.
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
14 x 140 kg
Good, despite being tired.
- goodmorning:
3 x 8 x 70 kg
Easy. These four exercises took an hour and a half so I cut it there. Really feeling tired this week. Fortunately this is the last week of this crazy program.
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