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 11 
 on: May 21, 2019, 01:35:52 PM 
Started by egg-custard - Last post by egg-custard
Wow after yesterday’s workout my shoulders back and tris were shot today
So it’s was leg day
Warm up empty bar squat
Then 75 0/0 of one rep max
For full depth legs together squats
Then box squats sets of 20-25 reps of 100 kg to 120 kg
Followed by light strides / sumo box squats
Then full on max stack leg extension machine
5-10 reps of decreasing plates


 12 
 on: May 21, 2019, 01:47:55 AM 
Started by felix - Last post by felix
I trained Legs last Friday.

LYING LEG CURLS
59LB X 10
59LB X 10
59LB X 10
72LB X 10

LEG PRESS
100KG X 10
140KG X 8
180KG X 6
220KG X 6
260KG X 6
300KG X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
241LB X 10

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

 13 
 on: May 21, 2019, 01:42:54 AM 
Started by felix - Last post by felix
I trained Legs last Wednesday.

LYING LEG CURLS
59LB X 10
59LB X 10
59LB X 10
72LB X 10

LEG PRESS
100KG X 10
140KG X 8
180KG X 6
220KG X 6
260KG X 6
300KG X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
241LB X 10

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

 14 
 on: May 21, 2019, 01:41:12 AM 
Started by felix - Last post by felix
I trained Chest and Arms Today I did 10 sets of 10 with Chest  but with Biceps I did 5 sets all done very slowly both up and down.

DUMBBELL BENCH PRESS
35LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 10

BICEPS

STANDING EZ BAR CURLS
20KG X 10
25KG X 8
25KG X 6
25KG X 6
25KG X 6

TRICEPS

KICKBACKS
24LB DB,s X 10
30LB DB,s X 10
35LB DB,s X 10
41LB DB,s X 10

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

HIP THRUSTS
25s X 4

 15 
 on: May 21, 2019, 01:35:35 AM 
Started by felix - Last post by felix
I trained Back last Monday.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 5
120KG X 3
120KG X 3
120KG X 3
120KG X 3
120KG X 3

CLOSE GRIP CHIN UPS
23 REPS
16
12

PLATE LOADED SEATED ROWS
60KG X 10
80KG X 10
100KG X 12

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

HIP THRUSTS
25s X 4

 16 
 on: May 20, 2019, 01:44:46 PM 
Started by egg-custard - Last post by egg-custard
Got back to it today
Shoulder supersets
Treadmill warm up
Bar shoulder presses supersetted with cable twin stack overhead presses
All sets to failure moderate weights
Cable straight arm pull downs supersetted barbell rows
All sets of 10 x10 reps lightish weight
Heavy dumbell shoulder presses  supersetted with dumbell heavy shrugs


 17 
 on: May 19, 2019, 05:04:37 PM 
Started by egg-custard - Last post by egg-custard
Just light dumbells and bands today
Tired and a bit sore

 18 
 on: May 19, 2019, 12:10:52 AM 
Started by egg-custard - Last post by egg-custard
A rest and chill day no training

 19 
 on: May 17, 2019, 03:01:53 PM 
Started by egg-custard - Last post by egg-custard
Had a scoop of preworkout today after yesterdays poor session
Warm up empty bar then went for one lift of overhead press 60 kg went up ok
Then heavy squats on the box
Then
I supersetted trap bar dead lifts with squats
Before a new trap bar deadlift of 160 kg
Using all the plates the gym have adding a dumbell each end of the bar to

 20 
 on: May 16, 2019, 01:41:48 PM 
Started by egg-custard - Last post by egg-custard
I did go to the gym and tried 62kg overhead press
But failed
Also on 60 kgs I failed
 A few successful reps of 50 kg
Onto a shoulder routine
Nothing heavy but mid range for sets of one arm rows
Reverse flies
Front and side raises
5 kg on treadmill
Poorish session

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