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Author Topic: pick stuff up put stuff down  (Read 126960 times)
Joe Lyon
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Posts: 1480


Moving forward, inch by inch


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« Reply #750 on: January 23, 2017, 08:54:01 PM »

Safety bar squat
60x5,100x5,120x5,140x5,160x2

Deadlift pause at knee
60x3,100x3,120x4,3,3,3

Close grip bench press
60x5,80x5,100x4,3,3 80x10

Incline smith press
5x5

Cable flyes
5x10

Lay pull downs
3x10

Glute ham raise
5,5,5,4
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #751 on: January 24, 2017, 08:22:29 PM »

Squat
60x5,100x5,110x3,140x3,150x1,160x1,170x1,180x1

Squat 2ct pause
140x3,3,3,3,3

Squat 3ct pause
100x5,5,5,5,5

Press
40x5,50x5,5,5,5,5

Machine rows
5x10

Glute ham raise
5x5

Leg raises
1x20
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #752 on: January 26, 2017, 01:42:50 PM »

Safety bar squats (focused more on technique by slowing down on the eccentric phase and focused on keeping my chest up on the ascent)
60x5,80x5,100x5,110x5,120x5,130x5,140x3

Semi sumo paused deads
60x3,100x3,120x4,4,3,3

Paused Close grip bench feet up
60x8,8,8

Glute ham raise
8,5,5

Chins
8,8,3
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #753 on: January 27, 2017, 02:21:38 PM »

I started work abit later today so had time to try out some of the new kit

Squats
60x5,80x5,100x5,120x5,140x1,150x1,160x1,170x1,180x1
160x3,3,3

Strict press
40x5,50x5,60x3,3,3,3,3

Chins
6,6,6

Glute ham raise
8,8,5

Pendley rows
8,8,8

Db skull crushers
10,8

Back extensions
10,10,10

Dips
20,15

Deadlift machine? I think it's for shrugs but hey oh I deadlifted it
40x7,80x5,120x5,5

Standing leg curls
8,8,8

Single leg glute raise
10

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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #754 on: January 30, 2017, 02:10:24 PM »

Squats
60x5,100x5,115x5,130x5,150x1,165x3,130x5

Press
40x5,45x5,50x5,55x5,60x5

Glute ham raise
10,8,6

Dips
10,10,10

Back extensions
10,10,10

Pendley rows
5,5,5,5,5

Swiss bar bench press (these felt awkward as hell)
5,5,5,5,5
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #755 on: January 31, 2017, 08:22:24 PM »

Sumo deadlift- haven't done these since my last meet in july
60x5,80x5,100x3,120x3,140x3,150x3,160x6- last set felt speed work.

Close grip with feet off bench.
60x5,70x5,80x3,85x6,60x8,8

Safety bar squat
60x8,100x5,120x6,6,6

Incline closer grip bench press
8,8,8

Trap machine thingy
40x5,80x5,120x5,5,5

Dips
10,10,10

Glute ham raise
8,8,8

Jm press
8,8,8

Back extensions
15,15

Glute raises
8,8

Lunges to stretch out

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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #756 on: February 02, 2017, 01:51:29 PM »

Squat
70x5,90x5,120x3,140x1,165x5,120x6,6,6

Press
40x5,45x5,50x3,55x1,60x6

Pendley rows
60x6,6,6,6,6,6

Swiss bar bench
60x10,10,80x5,90x5,100x2,90x5,5,5

Glute ham raise
8,8,8
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #757 on: February 03, 2017, 06:46:31 PM »

Sumo deadlift
60x8,80x5,100x5,120x3,140x1,160x7

Close grip bench press feet up
60x8,65x5,70x5,75x3,80x1,85x8

Safety bar squat
60x8,100x5,120x3,140x3

Dips
3x10

Glute ham raise
3x5

Logged
Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #758 on: February 06, 2017, 01:26:50 PM »

Squat
70x8,85x5,100x3,115x1,130x1,155x1,165x5
110x8,8,8

Press
40x8,45x5,50x3,60x1,65x3
45x8,8,8

Swiss bar bench
60x5,80x5,5

Glute ham raise
10,8
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #759 on: February 07, 2017, 07:53:21 PM »

Sumo deadlift
70x8,85x5,105x3,120x3,135x3,155x1,170x4
120x8,8,8

Close grip bench press-feet up
60x8,65x5,75x5,85x1,95x5
60x8,8,8

Safety bar box squat
60x6,100x6,6,6,6

Incline bench press
60x5,70x5,5,5,5

Glute ham raise
8,8,8

Chest supported rows
15,15,15

Back extensions
15,10,10



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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #760 on: February 10, 2017, 06:34:34 PM »

Squat
70x5,85x5,100x5,115x3,135x1,150x1,165x5
110x8,8,8

Press
40x5,45x5,50x1,55x1,60x1,65x4
45x8,8,8

Glute ham raise
3x5

Chest supported rows
3x15

Leg extensions
2x10
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #761 on: February 13, 2017, 06:51:31 PM »

Staying away from heavier weights as I believe I've built a strong enough foundation and forcing myself to go heavier could get ugly. The emphasis now is to get some good quality rep work, build some muscle and get them stronger.

High bar squats
60x5,80x5,100x5,115x7,7,100x12,12,12

Strict press
40x8,8,8

Paused sumo
100x3,3,3,3,3,3

Leg press
3x12

Spilt squats ss db stiff leg deadlift
3x8

Seated calf raise
3x20
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #762 on: February 15, 2017, 07:33:31 PM »

Sumo deadlifts
60x6,100x7,7,85x12,12,12

Safety bar squat
60x5,100x6,6,6

Swiss bar paused bench
60x3,80x3,3,3,3,3,3

Glute ham raise
4x5

Low row machine ss hammer curls
3x10

Face pulls
3x10


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