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Author Topic: Leangains  (Read 359 times)
JF
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Posts: 262


Believe


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« on: September 05, 2018, 08:28:22 AM »

Back to training after a quite a long time of not much.

I'm following Berkhans Leangains Method.
3 low volume RPT sessions per week with IF as the WOE.

Cutting Calories: (Bodyweight x 28) - 500
50-60% protein.
Carbs mostly from fruit.
Current Bodyweight 93.6kg
Body fat estimate 18%


Session 1

Deadlift
160kg x 1
140kg x 2 x 6

Trap Bar Row
65kg x 3 x 8

EZ Curl
30kg x 2 x 10
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Session 2

Barbell Bench Press
120kg x 1
105kg x 8
100kg x 7
95kg x 7

OHP
50kg x 8
50kg x 8
50kg x 7

Overhead Tricep Extension
30kg x 12
30kg x 11
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JF
****
Posts: 262


Believe


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« Reply #1 on: September 05, 2018, 11:11:24 AM »

Session 3

High Bar Squat
120kg x 1
100kg x 3 x 10

Chins
Bodyweight x 8
Bodyweight x 6
Bodyweight x 4

Calf Raise on Hack Squat
80kg x 2 x 10

Purposely went quite light on squats and calves to avoid DOMS of Doom having not trained for so long.
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egg-custard
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Posts: 1394



« Reply #2 on: September 05, 2018, 01:17:54 PM »

Hi welcome back
Il look foward to reading your progress with interest
Keep posting
All the best eggy


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JF
****
Posts: 262


Believe


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« Reply #3 on: September 08, 2018, 09:55:17 AM »

Nice one egg.

Session 1

Deadlift
170kg x 1
150kg x 2 x 6

Trap Bar Row
70kg x 3 x 8

EZ Curl
40kg x 2 x 10
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JF
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Posts: 262


Believe


Email
« Reply #4 on: September 09, 2018, 10:26:15 AM »

Session 2

Barbell Bench Press
125kg x 1
107.5kg x 6
102.5kg x 6
100kg x 6

OHP
55kg x 8
55kg x 7
50kg x 8

Overhead Tricep Extension
40kg x 6
30kg x 13
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JF
****
Posts: 262


Believe


Email
« Reply #5 on: September 21, 2018, 01:03:42 PM »

Trained upper body twice in Lanzarote this week then did this session at home today.

Barbell Bench Press
130kg x 1
100kg x 10
100kg x 6
100kg x 6

OHP
60kg x 6
50kg x 10
50kg x 7

Overhead Tricep Extension
40kg x 6
30kg x 13

Body weight down to 91.9kg. Decent.
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