Chest and Tris
Bench
60kgx4
80kgx3
100kgx3
110kgx2
112.5kgx2
115kgx2
117.5kgx1
100kgx8
90kgx9
Dips
BW+10kg 3x10
C/Grip Bench (not as close as before)
60kgx10
70kgx10
80kgx5
Tricep Rope Pushdowns
35kgx10
37.5kgx10
40kgx10
42.5kgx8
u got ur 8RM @ 100kg whilst going heavy at 100, 112.5, 117.5? fucking impressive. maybe goes to show those heavy singles/doubles prime the fuck out of you and u don’t get fatigued at all! keep doing the backdown sets! I’m still fairly raw since i’ve only had 2 weeks training out of the last 6. will keep doing a few more high rep sets of bench, really want to move onto 5x5’s then heavier sets after that! sucks i still can’t put my feet on the ground, the drive through my legs tends to hurt my legs (STILL). absolutely fucking annoying! I feel as though the leg/body drive can give me an extra 5-10kg on the bench
Cheers was a good bench today I enjoyed the doubles. Bit annoyed I couldn’t budge a 2nd rep of 117.5 as first went up easy. Will get it for a double soon then work to 120 for my top set. Dropset at 100kg was good but for some reason my 90kg set is always piss poor in comparison.
I wouldn’t worry about your 90kg set. Think that’s just fatigue. Same thing happens to everyone who tries a 2nd backdown set on top of very heavy singles/triples I’m pretty sure.
At this rate you’ll nail 130 mid-late summer!
Maybe 132.5kg end of summer?!
Fairly confident of 130kg end of summer providing no major setbacks!
looking forward to it! 300LB end of the day POSSIBLE?!?! i hope so
end of the year***
Back and Bis
Deadlift
70kgx5
110kgx3
140kgx3
170kgx9
Chins
BWx50 reps (first set was 15 reps=2 rep PB!)
Face Pull
37.5kg 5x10
Seated Cable Row
70kg 5x10
Fag Pad BB Curl
40kgx8,8,8
30kgx10
DB Hammer Curl
20kg 4x8
Legs and Shoulders
Back Squat
empty bar 2x5
70kgx5
112.5kg 3x9
Standing BB Press
40kgx5
50kgx5
57.5kgx9
OH Squat
40kgx6
50kgx6
GMs
50kg 3x8
Seated DB Press
22kgx12
26kgx9
30kgx0,3
DB Shrug
30kg 2x25
Leg Press Machine
maxed out 3x20
Shoulder strength piss poor today. Weight down to 203lbs though. Was 208 just over a fortnight ago.
Chest and Tris
Bench
60kgx5
80kgx3
100kgx3
110kgx2
112.5kgx2
115kgx2
117.5kgx2
120kgxFAILFAG
100kgx8 (piss poor sloppy reps due to fatigue)
Dips
BW+10kg 5x10
Tricep Rope Pushdown
35kgx10
37.5kgx10
40kgx10
42.5kgx9
Busy gym meant no close-grip today. Fairly pleased given I hadn’t benched for 9 days prior to today.
Back and Bis
Deadlift
70kgx5
110kgx3
140kgx3
160kgx1
185kgx1
200kgx1 (5kg PB!)
205kgx1 (10kg PB!)
Pullups
BWx53 total reps (first set was 11 reps =1 rep PB)
Face Pull
40kg 4x10
Cable Row
72kg 4x10
Fag Pad BB Curl
40kgx10,10,8,4
DB Hammer Curl
20kg 3x10
Effort
Legs and Shoulders
Back Squat
empty bar 2x5
70kgx5
112.5kg 3x10
Standing BB Press
40kgx5
50kgx5
62.5kgx7
50kgx10
GMs
50kg 4x8
OH Squat
40kgx6
52.5kgx3
DB Shrug
30kg 2x30
DB P/press
30kgx5
34kgx3
38kgx3
Very busy gym meant I couldn’t do Seated DB press and by the end I couldn’t face leg press so left.
Chest and Tris
Bench
60kgx5
80kgx3
100kgx3
110kgx2
115kgx2
117.5kgx2
120kgx2 2.5kg and 1 rep PB! (2nd rep sketchy as fook though)
100kgx8
closer grip:
60kgx10
70kgx10
80kgx7
Dips
BW plus 10kg x10,10,10,10,8
Incline DB Bench
20kgx10
24kgx6
28kgx5
Tricep Rope Pushdown
35kgx10
37.5kgx10
40kgx10
42.5kgx8
45kgx2
Back and Bis
Deadlift
60kgx5
110kgx3
140kgx3
157.5kgx14
Chins
BW x5
BW plus 10kg x5
BW plus 15kg x4
BW plus 20kg x3
BW plus 25kg x2.5
BW 2x10
Kroc Row
40kgx30
Face Pull
40kg 4x10
Fag Pad BB Curl
35kg 5x10
DB Hammer Curl
22kg 3x8
Fag Pad BB Curl.
U should cum to california fitness singapore.
The fag pad is the least of your fag worries in this gym lol
LOL Trent maybe I will one day…
Legs and Shoulders
Back Squat
empty bar 2x5
70kgx5
115kg 3x8
Standing BB Press
40kgx5
50kgx5
57.5kgx10
50kgx8
GMs
50kg 4x8
Seated DB Press
22kgx10
26kgx7,9
DB Shrug
32kg 2x20
Leg Press Machine
Maxed out 2x20
Felt tired, hot and lethargic today. Not a bad session though.
squat numbers r creeping up!
VERY slowly though but guess gradual progression is the name of the game. Felt hard today maybe because I skived leg press last leg day?! Re-adjusted goal is now 120kg 3x10 end of summer.
difficult to make goals for multiple sets and high reps unless you have someone watching you and telling you all your reps are around the same. Sounds good though 3x10, is good progress.
Heavy front squats may be the name of the game for me upon my eventual return