Pullups
BW x10
BW plus 10kg x5
BW plus 15kg x3
BW x10
Deadlift
70kgx5
110kgx3
140kgx3
160kgx3
185kgx3
Kroc Row
40kg x40
DB Hammer Curl
20kg 3x10
30kg BB Complex
8 rounds
Jeeeeezus ur Kroc row has 10 reps on my pb! Plus weighted pullups r looking FACHKIN good.
Cheers brah! Never done weighted pullups before but needed to get an approximate 3rm for calculating my weights off when I start Hepburn’s programme back at uni.
Bench
60kgx5
80kgx3
100kgx3
110kgx2
120kg 4x1 (good singles, starting at 115 5x1 on Hepburn’s B programme will be a breeze)
Dips
BW plus 20kg 3x10
Incline DB Bench
28kg 3x10
Back Squat
60kgx5
90kgx3
110kgx3
125kgx3
140kgx3 (1 rep PB but another in tank I’d say)
(some rest)
115kgx10
115kgx10
Cable Curl and Tricep Pushdowns supersetted stripsets (9 of each to failure)
Assorted Preacher Curls, Incline DB hammer curls and BORs to finish.
Total mish mash today I didn’t know what the hell I was doing.
Standing BB Press
40kgx5
50kgx5
60kgx3
65kgx2
Deadlift
160kgx3
190kgx1,1,F (POOR. Wanted 3-4 singles)
Seated DB Press
26kg 3x10
DB Shrugs
34kg 2x20
One Arm DB Press (floor to overhead each rep)
30kgx3
40kgx10 approx total reps/side
Bench
60kgx32
OH DB tricep extension
20kg 3x8
Deadlift
110kgx3
140kgx3
160kgx1
185kg 5x1 (very hard slow reps sh!t form)
Chins
BW x16,9,5
Cable Row
50kgx10
68kg 3x10
Cable Curls
some sets, no energy at all for these
30kg Barbell Complex
8 rounds done. Fucked.
Felt very run down today.
still managed equal pb on the chins tho, effort. when u come visit we can go for an all u can eat brazilian meat bbq buffet. literally every meat possible fresh from the grill and UNLIMITED servings and sides and entrees. Perfect post-workout meal!
Sounds tasty but not great for my cutting!
Bench
60kgx6
80kgx3
100kgx3
110kgx2
120kgx1
125kgx1 (2.5kg PB!)
120kg 3x1
105kg 5x3
105kgx5
60kgx34 (2 rep PB!)
Back Squat
70kgx5
110kgx3
135kgx1
145kgx1 (2.5kg PB!)
150kgx1 (7.5kg PB but a HARD GRINDER of a rep!)
Incline DB Bench
30kgx10,7,6
Dips
BW plus 20kg x10,8 (knackered so called a halt)
A satisfactory workout!
Finally got your 125, congrats brah!
Cheers! 130 was the initial summer goal but seeing as I’ve lost 10lbs bodyweight I’m happy to have added approx 7.5kg since early May. 140 is still the goal by end March 2011. Long way to go!
Seated DB Press
20kgx10
28kgx7,6,5
DB Shrug
34kg 2x20
Cable Row
70kg 5x10
V-bar pushdowns
7 sets of 7-10 reps
DB Hammer Curl
20kg 3x10
30kg BB Complex
SLDL x8
BOR x8
Front Squat x8
P/press x8
Back Squat x8
Roll out x8
That is one round. I did 8 rounds decreasing by one rep each time (final round 1 rep)with approx 30 secs between rounds. Final 3 rounds done with no rest.
congrats on your best PB (the 60kg x 34 ) obviously. How the FUCK do u do that after a tough sesh? after my 5x5’s I tried to do that and got like 12-13 before my shoulders just got insanely tired more than anything.
now aim for the 350lb squat!
Training in the Algarve
Thursday:
Pullups
BWx50
Seated DB Press
25kg 2x10
DB Row
50kg 2x10
Incline DB Bench
30kg 2x10
BB Bench
60kgx5
80kgx3
100kg 2x5
110kgx3
Back Squat
60kgx5
100kgx5
120kg 3x3 (ddn’t do much because bar hurt my sunburned back!)
T-bar row
1 plate x10
2 plates 2x10
3 plates 2x6
Rope pushdowns
5 sets
Cable Curls
3 sets
Saturday:
Bench
bar x5
60kgx5
80kgx3
100kgx3
110kgx2
120kg 4x1
120kgx1 paused for 2 secs (hard)
Kroc Row
50kgx15
JM Press
40kgx5
50kgx5
60kgx4
Pullup
BWx20
Lat raise
12.5kg 3x8
Hammer Curl
20kg 3x10
Tricep Pushdown
3 sets
All this training was done with little to no food and in blistering heat which caused me to sweat like a rapist within the time it took to do a few warmups!
Singapore Training (weights in lbs unless stipulated otherwise)
Bench
135x5
185x3
225x3
255 5x1 (last rep paused)
225 6x3
Deadlift
145x3
245x3
345x3
410x1
345x1
Dip
BW 2x10
BW plus 50lbs x5 (bars too wide so stopped)
DB Row
100 2x10
EZ close grip curls
40kg 3x10
DB skullcrusher
30 4x8
DB Hold
90 x 50secs
100 x 43secs
Supposed to be starting my new Hepburn inspired routine so bench 255 (116kg) 5x1 was pretty easy. DL felt awful so only did one rep on 410. I’m supposed to start at 185kg (my 3rm) 5x1 which is actully 405lbs I now realise. Even still I may drop to 180kg to make it more comfortable. Never got round to 6x3 “pump phase” on DL.
Once I am back at uni I will have two simple routines I will alternate:
A
Bench
Deadlift
Dip
Row
B
Standing BB Press
Squat
Pullup
SLDL/leg curl
I will be doing a power phase (5-8x1) and pump phase (6x3-4) for squat, bench and deadlift. Press will be done for 5x5 probably in a linear micro-loading fashion starting at a very easy weight. Dips will also be done for 5x5 with added weight. Pullups will probably be done for total reps starting at 50 or so.
I hope that helps.
How many days a week will your uni workouts be? Is it just alternating back and forth between workouts A and B? Consecutive days or a day-on/day-off approach?
I think I’ll gun for 4 days/week so obviously 2 of the sessions will have to be back to back. Will also aim for set days and times so I have a bit of a structured routine.
More Singapore Training. Snuck into the Tanglin club with Trentmeister which costs S$30,000 to join and doesn’t have anywhere to squat…Anyway was good apart from that:
Bench
60kgx5
80kgx3
100kgx3
110kgx2
120kgx1
120kgx2 (nice reps no flaring)
Seated Machine Row
65kg 4x8
Seated DB Press
22kgx10
28kgx10
30kgx4 
Pullups
BW x 30 total reps
Lat Pulldowns
80kgx5
87kgx5
94kgx5
101kgx5
Then had a few repping challenges with Trentmeister on various maxed out machine weights. I won the bicep curls and pulldowns but he won the shoulder pressing.
JM Press
bar x5
40kgx10
45kgx6
BB Curls
35kg 3x10
Post workout pizza. Had Chinese for lunch before that.
At the Tanglin “anti-leg training” Club again…
Bench
60kgx5
80kgx3
100kgx3
115kg 6x1
102.5kg 5x3, 1x4
Pullups
BW x40 total reps
Deadlift
100kgx3 (slow, controlled reps but still got a warning for “slamming weights” so stopped)
Seated DB Press
28kg 5x5
Bench
50kgx43
Could have got a few more on that last bench set but was distracted by the arrival of security personnel. A team of 3 security guards (a 60yo Indian woman flanked by an anorexic gheyfag playing on his mobile and one other non-descript) had been sent to investigate us after the restaurant below complained of banging weights. What stupid fuck designs a “fitness club” like that?! I LITERALLY was not slamming anything. All the weights are rubber coated FFS. I pity the people who pay S$30k to join such a place, guaranteeing that they will never actually be in good shape. A gym where the weight room is compromised by a restaurant below is ridiculous beyond belief. I laugh in the face of places like this. No amount of nicely laundered fresh towels, lavishly appointed changing rooms and “state of the art” equipment makes up for the fact that you cannot squat or deadlift. Rant over.
Quick (but sweaty) session in apartment gym (all weights in plates):
Lat Pulldown
10 plates x10
11x10
12x10
13x10
14x10
15x10
16x10
17x10
18x7
Cable Row
10x10
11x10
12x10
13x10
14x10
15x10
Tricep Pushdown
5x10
6x10
7x8
8x8
6x10
Cable Curl
5x10
6x10
7x10
6x15
5x20
Then jumped into the pool for a 2000m swim.