Paused bench 3x5x130 pr 152.5x1 pr 100x18
paused incline bench: 3x5x95
lateral raise: 3x5x21.5 3x20x13.5
Cable triceps ext: 3x20x60
Cable overhead triceps ext: 3x20x40
Cablecross: 3x20x25
Very strong. Good job
barbellrow
125x5
125x5
125x5
Cabelrow
120x5
120x5
120x5
meadows row
50x20
50x20
50x20
seated dumbellcurl
28.5x5
28.5x5
28.5x5
scottcurl in cable
50x20
50x12
50x10
Facepull
50x20
50x20
50x20
[quote]Brian14 wrote:
Very strong. Good job[/quote]
Thanks!
Short paus bench: 132.5x5x5x5 140x2
military press: 77x5x5x5
Incline dumbellpress 47x5x5
Lateral Raise 16x15x15x15
CC 25x20x20x20
triset 1
rope pushdown 70x6x6x6x6x6
Rope overhead ext 50x8x8x8x8x8
dumbell overhead ext 11x10x10x10x10x10
Need to work dat ankle mobility
Squat no belt: 120x5 140x5 150x5 160x5 170x5
Squat belt: 190x1 200x1
Deadlift belt: 5x2x187.5
Calfpress: 3x20x45
Legcurl: 3x20x45
4 set of abs
Short paus bench: 3x5x135 1x1x145
Incline bench: 3x5x100
lateral raise: 3x5x23.5
lateral raise: 1x17x16.5 2x15x16.5
Cablecross: 3x20x30
Triset 1:
Rope pushdown: 72.5x6,6,6,6,6
Onearm cable overhead ext: 25x8x6x6x5x5
onearm dumbell overhead ext: 11x10,10,10,10,10
Triset 2:
Cable triceps ext: 70x6,6,6,6,6
Reverse pushdown: 40x8,8,8,8,8
Onearm pushdown 22.5x10,8,6,5,5
Killed biceps yesterday!
Barbell rows
120x5
140x5 PR
140x5
140x5
medows row:
50x10
50x10
50x5—> 40x5
Triset 1
seated dumbellcurl 26x6,6,6,6,6
Reverse curl on preacher 20x8,8,8,8,8
Onarm cable preachercurl 10x10,10,10,10,10
Triset 2
Ez curl 40x6,6,6,6,6
preachercablecurl 20x8,8,8,8,8
Onearm cable curl 7.5x7,7,7,7,7
17.5 inch biceps and 14.3 inch forearms
Benchpress: 137.5x5,5,5 150x2
Paus fu bench: 110x5,5,5
Militarypress: 80x5,5,5
Cablecross: 35x20,20,20
Triset 1:
Rope pushdown: 72.5x6,6,6,6,6
Onearm cable overhead ext: 25x10,10,10,10,10
onearm dumbell overhead ext: 11x10,10,10,10,10
Triset 2:
Cable triceps ext: 70x6,6,6,6,6
Reverse pushdown: 40x8,8,8,8,8
Onearm pushdown 22.5x9,8,8,8,8
3x5x137
1x2x150
just wake up lol
Barbell row:
120x5 145x5,5,5
Superset:
Latpulldown behind neck: 60x10,10,10
Latpulldown to chest: 60x8,8,8
Superset:
Rear delt cablerow: 50x10,10,10
Facepull in cablerow: 25x8,8,8
Triset 1
seated dumbellcurl 27x6,6,6,6,6
Reverse curl on preacher 22.5x8,8,6,4,5
Onarm cable preachercurl 20x10,10,10,10,10
Triset 2
Barbell hammercurll 47.5x6,6,6,5,5
preachercablecurl 40x8,6,6,5,4
Onearm cable curl 15x10,10,10,10,10
THHEEEM GAINZ
2013 03 08 Bröst, axlar och triceps
Benchpress 140x5,5,5 155x1 pr
Incline bench 60x5 80x5 100x5 120x3 pr
Pushpress 40x5 60x5 80x5 100x4 pr
Lateral rise 13x10 16x10 18x10
Cableross 20x10 30x10 40x10
Triset
Triset 2:
Cable triceps ext: 70x6,6,6,6,6
Reverse pushdown: 40x8,8,8,8,8
Onearm pushdown 22.5x10,10,10,10,10
bench: - YouTube
2013 03 09 Ben och mage
Squat w/ belt: 180x5 200x1
squat: - YouTube
2013 03 10 rygg, baksida axlar och biceps
Getting used to hook grip
Power cleans: 70x3 80x2 85x1 90x1 95x1 100x1 90x1 80x1 80x3
Latpulldown: 30x10 45x10 60x10 70x10
High cablerow: 30x10 45x10 50x10 55x10
Superset:
Facepull: 20x10 25x10 30x10
Rear delt fly: 10x10 11x10 13x10
Triset 1
Seated dumbellcurl: 27x6,6,6,6,6
Reverse curl on precher: 22.5x8,8,8,8,8
Onarm cablecurl on precher: 15x10,10,10,10,10
cleans: - YouTube
Week 1 of hirivs
Squat: 8x8x152,5kg
Lat pulldown: 3x50x50kg
Triset 1
concentration curls: 3x10x16
incline curls: 3x10x13
cablecurl 3x10x50
Film of the squat:
Pushpress: 8x8x85
Dumbellpress: 3x10x31
Calfpress: 3x10x50
Superset:
Rear delt fly 3x10x11
Facepull 3x10x50
movie of pushpress
Squat:
185kgx5,5,5,5,5
Zombie squat:
60kgx5,5,5
lunges:
40kgx5,5,5
LEgcurl:
45x6,6,6
One arm cablerow:
30x10 40x10 55x6,6,6
lying leg raises:
bwx10,10 6x6,6,6
incline curl
13x10,10 18x6,6,6
Movie of squat!
Shoulder/triceps/chest
Militarypress:
60x8
70x8
80x6
80x6
80x6
Jerk:
80x1
80x1
80x1
Btn pushpress
80x3
80x3
80x3
Facepull
45x10
45x10
45x10
45x10
45x10
Mousetrap with 3,5 board and blue bands
70x5
90x5
110x3
120x1
110x1
Triceps ext
40x10
50x6
50x6
50x6
Pushdown:
30x10
40x10
50x6
50x6
50x6
lateral raise
16x10
18x10
21x6
21x6
21x6
Flys
4x30
4x30
4x30
4x30
4x30
Yesterday
Deadlifts
205kgx5,5,5,5,5
GMs
20x10,10
42x6,6,6
One arm latpulldown
20x10
30x10
40x6,6,6
Shurgs
70x10
100x8,8,8
Laying leglift
bwx10
4x10
8x6,6,6
Today
Barbellcurl
32x10
42x10
52x6,6,6
Dumbell scottscurl
16x10
20x8
Paus bench
140x4,4,4,4
Paus olympic bench:
75x10 95x10 105x6,6,6
Incline dumbellpress
28x10 32x10 40x6,6,6
Superset:
Rope pushdown 25x10 35x10 45x6,6,6
Dumbell ext 22x10 28x10 36x6,6,6
Triset
Facepull 50x10,10,10,10,10
lateral raise 11x10,10,10,10,10
dumbell fly 5x30,30,30,30,30
The bench went very good today, but i am a little unsatisfied with the paus.
Movie of the bench
Squat:
195x4,4,4,4
zombie squat
60x1
high squats 
movie:
Military press
63x8
73x8
83x6,6,5
Triceps ext:
20x10
43x10
53x6,6,6
Pushdown
35x10
45x10
55x6,6,6
Lateral raise
13.5x10
18.5x10
23.5x6,6,6