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07-18-2016, 04:59 PM
#541
Monday 18th July 2016 - LP
Squat 3x5x87.5kg
Deadlift 100kgx5
Press 57.5kgx5,4,4
BB Row 3x8x70kg
CGBP 75kgx7,6,6 @ RPE 10,9,9.5
BB Curl 40kgx10,7,4
Hanging leg raises BWx13,5,4
I'll be increasing my macros every week until my weight starts slowly going up again. Time for some gainzZz!
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07-20-2016, 04:47 PM
#542
Wednesday 20th July 2016 - LP
Squat: 90kgx3x5
Bench: 85kgx3x5
BB Row: 80kgx3x8
BB Shrugs: 117.5kgx3x8
Chin-ups: BWx10,9,6
LTEs: 47kgx3x8
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07-22-2016, 06:23 AM
#543
Looks like a fairly similar routine to what I'm trying out as a beginner. (I looked at ICF 5x5 but changed it up a little to better suit the layout of my gym and other limitations I have).
Good progress, read a lot of the log. Do you attribute most of your size gains to the strength programs? Look great from the picture a couple pages back.
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07-22-2016, 04:00 PM
#544
Friday 22nd July 2016 - LP
Squat 92.5kgx3,0 and 70kgx5
Deadlift 80kgx5
Press 57.5kgx1, 40kgx3x5
BB Row 3x8x72.5kg
CGBP 75kgx8,8,7 @ RPE 9,10,10
BB Curl 40kgx8,7,5
Hanging leg raises BWx10,5,3
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07-23-2016, 04:02 AM
#545
Welcome back. Time to get strong again!
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07-25-2016, 04:50 PM
#546
Monday 25th July 2016 - LP
Squat: 92.5kgx3,5,5
Bench: 86kgx3x5
BB Row: 85kgx3x8
Chin-ups: BWx11,9,6
LTEs: 47kgx3x8
Hanging leg raises: BWx11,5,4
BB Shrugs: 117.5kgx2x8
I don't think I was warmed up sufficiently by the time I got to my first squat work set. The last set actually felt the best.
Last edited by Lion Heart; 07-25-2016 at 04:53 PM.
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07-27-2016, 04:24 PM
#547
Wednesday 27th July 2016 - LP
BW = 79.2kg
Squat 92.5kgx3x5
Deadlift 100kgx5
Press 57.5kgx3x4
BB Row 3x8x60kg
CGBP 75kgx8,8,7 @ RPE 9,9.5,9
BB Curl 40kgx8,7,5
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08-01-2016, 03:55 PM
#548
Friday 29th July 2016 - LP
Bench 87kgx3x5
Squat 80kgx8,8,9 @ last 10
Row 87.5x5,3,3
Chin-ups BWx11,8,6
LTEs 47kgx8,8,6
Hanging leg raises BWx7,4,1
Monday 1st August 2016 - LP
Squat 80kgx9,12,12 @ RPE 6,8,8
Press 50kgx3x5
Deadlift 100kgx5
Curl 40kgx9,8,7
CGBP 75kgx8,8,7
Hanging leg raises BWx7,7,?
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08-03-2016, 05:23 PM
#549
Wednesday 3rd August 2016 - LP
Squat 87.5kgx3x10
Bench 88kgx3x5
Row 80x3x5
Chin-ups BWx10,9,6
LTEs 47kgx2x8
Last edited by Lion Heart; 08-03-2016 at 05:27 PM.
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08-07-2016, 04:14 PM
#550
Friday 5th August 2016 - LP
Squat 95kgx3x7 @ RPE 10s
Press 52.5kgx3x5
Deadlift 100kgx5
Curl 40kgx9,7,5
CGBP 75kgx8,8,6 @ RPE ?,?,9
Hanging leg raises BWx7,7,?
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